HOW TO SUBSTITUTE OLIVE OIL FOR BUTTER

Did you know that 1 tablespoon of butter has more than 3 times the saturated fat of 1 tablespoon of olive oil? This is an easy substitution to make to cut back on the saturated fat in your diet!

OLIVE OIL SPREAD

You can make a healthy spread to use instead of butter or (gasp) margarine on toast, grilled sandwiches, etc.  Take some olive oil and pour it into a small jar or other container.  Set the jar in the refrigerator and the oil will solidify to a spreading consistency.  If you have trouble getting your particular oil to solidify, place in freezer for a day then remove to the refrigerator.

This is another great example of a simple way to improve your diet on a regular basis.

file photo

CUTTING BACK ON BUTTER IN BAKING

You can cut back on the butter in your baked goods in a heart-healthy way without affecting the final product.  In almost all recipes, you can cut the amount of butter in half by substituting heart-healthy canola oil or no sugar added applesauce for half of the butter.  You will still have a final product that is tasty but it will be healthier!  Yes, I said almost all recipes.  Use your common sense.  You cannot make buttercream icing for example with canola oil or applesauce!

You can make healthy baked goods.  My granddaughter is holding a very healthy cake she made using applesauce for some of the butter. (This is a 2012 photo.)

BUTTER FOR THE BRAIN

Continuing on the theme of the last few days, today's post is on butter and it's effect on your happiness.  Yes, butter, especially from grass-fed cows, does contribute to your happiness.  First and foremost, this is not to say you should start smothering your food in butter; absolutely not!  When it comes to food, moderation is always the key!  In other words, throw out the artificial margarine and add a little butter to your food on a daily basis because butter is a brain food.  Consider:

• Butter has vitamin A which is used to promote the production of neurotransmitters such as dopamine that are the key players in mood and memory.
• Vitamin D is present in butter (see the previous post for benefits to your happiness).
• Vitamin B12 is also in butter (again, see the previous post for benefits).
• If possible, buy butter from grass-fed beef.  This adds the critical omega-3 fatty acids which help to keep down inflammation and promotes the growth of new brain connections.  This butter also contains higher levels of a special fat known as CLA or conjugated linoleic acid which increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol.

Foods have a positive effect your health when used in small amounts on a consistent basis.  Gorging on a particular food once in a while is not helpful and often can be harmful.  Use a small amount of butter daily, not gobs of it when you want.

Not a brand endorsement. 

Used for reference only.

WHY EAT BUTTER?