Many people are looking for ways to make their meals more nutritious without sacrificing flavor. Today we'll focus on incorporating healthy fats into your meals. Learning how to make simple and healthier fat swaps when you're cooking can help to create delicious and healthy meals.
According to leading experts, a key focus lies in selecting the best oils rather than avoiding them altogether. Our bodies still require fats to absorb fat-soluble vitamins. Fats also help to make foods juicy, tender, and flavorful. Additionally, they play a part in keeping a pleasant texture for foods throughout the cooking process. Using oils rich in monounsaturated fats in place of butter is a simple and easy way to incorporate healthy fats into your cooking.
Here are some tips on how to make the swap:
-
Use a 1:1 Ratio: When swapping oils for butter in a recipe, use a 1:1 ratio. For example, if a recipe calls for 1 tablespoon of butter, use 1 tablespoon of olive oil, canola oil, or avocado oil instead.
-
Consider the Flavor: Oils have distinct flavors, so consider how the flavor will impact the taste of the dish. For example, olive oil has a fruity and slightly bitter taste which can work well in savory dishes like pasta and vegetables. Avocado oil has a mild nutty flavor, which compliments baked goods. Canola oil has a subtle flavor that is good for everyday cooking.
-
Determine Cooking Temperature: Butter has a lower smoke point than olive oil or avocado oil, making it more prone to burning at higher temperatures. Adjust the cooking temperature as needed to prevent the oil from burning. If the recipe calls for high temperatures, then consider using avocado oil in place of olive or canola oils.
Looking for fat alternatives when baking? Below are some substitutes that can replace fats while maintaining the texture of your baked goods:
-
Fruit and Vegetable Purees: Applesauce, pureed prunes, mashed bananas, and canned pumpkin contain pectin that softens baked goods like fat does. For the best results, substitute half the fat with the fruit or vegetable puree.
-
Low Fat Greek Yogurt: Can be a substitute for fat in muffins or bread and it can help to lock in moisture. You can replace 100% of the fat with Greek yogurt. Just make sure to choose unsweetened or plain yogurt.
Swapping unhealthy fats for healthy fats is a great way to incorporate healthier options into your meals. These easy swaps can provide numerous health benefits, such as reducing inflammation, improving brain function, and supporting heart health. So why not give it a try and start making your meals more nutritious and delicious today?