Full of omega-3s and vitamin E, avocados taste perfect when thinly sliced on a salad or paired with salty sunflower seeds. Yet another way you can incorporate the ever-versatile avocado into your culinary life: as a substitute for butter.
When baking, substitute half the amount of butter in your recipe for mashed avocado. If you substitute the whole amount, you'll end up with flatter results. To help you figure out how much you'll need, it helps to know that one avocado yields about three-quarters of a cup. Substituting butter with avocado not only lowers the calorie content but also yields a softer, chewier baked good. While this fruit is high in fat, avocados contain heart-healthy monounsaturated fat. These kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol and help decrease belly fat.
Per quarter-cup serving, avocados have over 300 fewer calories than butter, but also offer less saturated fat and cholesterol. This green fruit also offers more protein, added fiber, and it's rich in B vitamins, as well as folate, potassium, vitamin E, and vitamin K. You can't say that about butter.
Here are some recipes you can try with this butter substitute:
- Chocolate Chip Cookies: instead of two sticks of butter, use one stick of butter (or Smart Balance) and three quarters of an avocado
- Banana Bread: in place of one stick of butter, use half a stick of butter (or Smart Balance) and one third of an avocado
- Cocoa Brownies: instead of one stick of butter, use half a stick of butter (or Smart Balance) and one third of an avocado