Healthy Fat Substitutions
Though we all
feared fat for years, believing it to be the cause of our own growing fat, new
research and trends in diets have shown that healthy fats are actually quite
necessary for a healthy diet -- and even for a trimmer waistline. Instead of
trying to find ways to make recipes have fewer fats in them, by substituting
items such as applesauce or black beans for the butter and eggs in the recipes,
we should be focusing instead on how to replace unhealthy fats with healthy
ones.
Some
unhealthy fat choices include:
- Margarine
- Vegetable oil
- Palm kernel oil
- Canola oil
These oils
have unhealthy fats like trans fats and saturated fats, and they are low in
nutrients. They are also highly processed.
You can make
a recipe healthier by choosing some of these quality fat alternatives instead:
Coconut Oil
Coconut oil
had a bad rap for a long time because it's a saturated fat. However, unlike
other saturated fats, coconut oil has medium-chain fatty acids, which have been
shown to help you increase your metabolism and burn more calories. Coconut oil
has also been shown to lower your cholesterol and to fight off infection and
illness.
Coconut oil
is solid at room temperature. You can use it like butter in recipes, or you can
heat it to use it like oil in recipes. You may notice a slight coconuty flavor,
but for the most part, you won't notice a change in taste.
Avocado
Avocado is
loaded with nutritional benefits, such as high levels of beta carotene and
Vitamins A, D, and E. It also has high amounts of monounsaturated and
polyunsaturated fats, which are good for your heart health and can help to
reduce your risk of cancer.
Avocado is a
great addition to salads, sandwiches and stir fries. If you want to cook or
bake with it, you will need to experiment with substitutions. You can even buy
avocado oil that can be used in place of other oils when cooking.
Flaxseed Oil
Flaxseeds are
a valuable source of fiber and Omega-3 fatty acids, which contribute to heart
health and can improve your metabolism. The oil doesn't have the fiber, but it
does have the other nutritional benefits.
You can use
flaxseed oil as a 1-to-1 replacement in just about any recipe. The dish may
take on a darker color and have a more distinct flavor. Experiment to find what
works best for you.
Hemp Oil
Hemp oil has
a slightly nutty and smoky flavor that is delicious. It's also loaded with
nutrients, such as linoleic acid and other essential fatty acids, which can
lower the risk of heart problems. Like with flaxseed oil, you can use hemp oil
1-to-1 in recipes, but you may notice a difference in the flavor. As always,
experiment to find what works best for your preferences.
Finding ways
to reduce fat in dishes isn't always the best way to make a dish more healthy.
In many cases, you simply need to choose healthier fats. These oils are great
choices for making over a dish to provide more health benefits.
About the
Author:
Bridget Sandorford is a freelance food and
culinary writer, where recently she’s been researching Louisiana
culinary schools.
In her spare time, she enjoys biking, painting and working on her first
cookbook.
Using a spoon or your hands take out butter into a kadai or pan.Keep the buttermilk in different bowl..use it in cooking or baking or just make lassi :)
Once it starts getting bubbles..stir it..As soon as you see light golden/brown color sediments,switch off the heat.
Strain the ghee using a metal strainer.
