Of course, you can always turn to the traditional solid fat source, butter. These simple swaps for oil will go a long way in reducing the amount of dense fats in your diet with just a few bites, and are just as satisfying too! Almond oil. Prunes are delicious, despite their reputation for being just a digestion enhancer. Emulsifying and Fat Coating Chowhound’s Vegan Mushroom Gravy Butter can also be used for emulsifying, which … Oil is made from pressed meat, and milk is made from meat that's been boiled. Quantity of Coconut Milk Required: 1 cup. Hemp seed oil contains high amounts of Omega 6 and Omega 3, which rebuild epidermal lipids. This helps your dishes stay together and also prevents them from drying out. It adds fiber and is low fat. Remember, the goal isn’t to go fat-free since we all need some healthy fats in our diet. Cooking spray may be used as an oil substitute though it does contain a certain amount of oil. You might also want to add 1-2 tablespoons of water if your banana isn’t quite ripe yet. There’s evidence that lauric acid—a medium-chain fatty acid found in coconut oil—raises HDL (good) cholesterol levels and may boost the immune system by activating protective white blood cells. Cooking oil is high in saturated fat, meaning it’s solid at cool temperatures. For a neutral-flavored liquid fat to use instead, try canola or vegetable oils. There are a number of substitutes for vegetable oil, which can be used for sautéing vegetables, baking cakes, frying foods and making sauces and marinades for salads. How About Milk Destruction: The Shocking Truth About the Dairy Industry and the Environment, Doing This One Thing Can Help Rescued Farm Animals This Winter, 5 Ways to Help Wild Animals Survive the Winter Time, 10 Must-Read Environmental Books From 2020, Here’s Why Cow’s Milk Doesn’t Do a Body Good, 10 Mental Health and Wellness Apps to Use in 2021, Tips for Taking Care of Your Endocrine System on a Plant-Based Diet, Magnesium: How to Get Enough and Which Foods Are Best, How an Anti-Inflammatory Plant-Based Diet Can Boost Your Gut Microbiome. Coconut oil is extracted from coconut meat. An almost direct substitute for coconut milk, Carnation Light & Creamy Cooking Milk with Coconut Essence will do the trick and you’ll save around 300kJ and 18g of fat per 100ml in the process. Yogurt creates cookies that have a slightly smoother and chewier texture than traditional cookies. Chia seeds are lower in fat than oil per serving (about 3 grams per tablespoons) and work really well in a recipe where you would normally use oil for a couple reasons. Have a look at some of the healthy substitutes for vegetable oil. Coconut oil has slightly more fat and less water than butter, so to prevent dry baked goods, up the liquid called for in cakes, muffins, and quick breads by just a few tablespoons to compensate. Learn how your comment data is processed. One plant-based saturated fat getting lots of attention is coconut oil. It also yields a somewhat less flaky result, though of course it's super-tasty, and very nutritious. If you use olive oil as a spread for your bread or sandwiches, you might consider using avocado instead. Dense and flavorful Apple Butter is a useful ingredient for low-fat and oil free baking projects. For anyone looking to eat more whole foods or trade in heavy oils for some healthy alternatives, there are many options you can use. Per 1/4 cup of oil called for, use 3 tablespoons of water or other liquid and 1 tbsp. Combine and in a blender. Never substitute low-fat margarine spreads for butter or lard in a recipe. She has a bachelor's degree in journalism from the Pennsylvania State University. So for every cup of butter (226 grams) in the recipe, substitute 194 grams of coconut oil and 36 grams (or a little over 2 tablespoons) of milk. Non-stick cookware can also help you lower oil in any goods that needed to be cooked on a stovetop or baked in a pan. Sign up for daily news from OneGreenPlanet. The lecithin is a fat and also an emulsifier/binder and affects the texture of baked products, but of course due to the amount you will be using, the additional fat would be a small component of your entire recipe. or Raw Truffles With Chia, Carob and Coconut. Food-grade cocoa butter can also work well as a substitute in some recipes that call for coconut oil’s firming power, including no-bake treats. To be Replaced with: 3 tbsp. of water for every 1 tbsp. Coarsely shredded nuts - Coarsely chopped or shredded almonds, hazelnuts, and Brazil nuts are a great substitute for coconut flakes in frying. Recipes that call for melted butter, like bread, quick breads, muffins, and cakes, will be fine. To substitute for coconut oil in baking, you'll need another solid fat. You can, however, get the creamy texture with shortening, margarine, ripe avocado, and solid oils such as coconut oil (a great vegan butter substitute). Paleo Leap: How to Replace Everything Coconut, Baseline of Health Foundation: Healthiest Cooking Oil Chart with Smoke Points, How to Substitute Coconut Oil for Vegetable Oil, How to Substitute Coconut Oil for Shortening. Here are 10 easy vegetable oil alternatives, including olive oil, butter, applesauce, and more. Puree for 5 minutes or until smooth. But it’s always nice to try to implement more whole foods in place of oil when you can in your recipes. I lean toward grapeseed oil and olive oil, but you might like canola or vegetable. Wait, wait, wait- do not run away! Go Dairy Free: What is a Good Substitute for Coconut Milk and Coconut Oil? These spreads contain a high amount of water, which will seep out as it melts, resulting in a soggy and dense end product. It will also help hold baked goods together a bit and create a nice texture to your recipes once they’re finished baking. This site uses Akismet to reduce spam. Bananas’ starch and lower water content will help the recipe hold well together and provide a natural binding feature. Butter (best for baking). However, it is usually a very low amount, and will keep things from sticking. Try this trick in Zen Fusion Carrot Cake Muffins With Pecan Frosting, Oatmeal Muffins, Whole Grain Banana Date Flax Muffins, or Banana Cake With Coconut Cream Cheese Frosting. Coconut milk is an opaque, milky-white liquid extracted from the grated pulp of mature coconuts. They're also perfect as breadcrumb substitutes. They’ll help keep your goods soft, crisp on the outside like oil, and can even replace eggs and oil all in one. Use it with pre-boxed mixes. Prunes are also great for your bones and they happen to make a killer oil replacement due to their natural sweetness, rich moist flavor and binding nature. Coconut oil provides 117 calories and 13.6 grams of fat. To use ground flaxseed as a fat substitute, add 3 tbsp. Today I use techina (tehini) instead. Instant Coconut Milk Powder. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. Generally, 1/4 cup of oil can be replaced with one small individual container of applesauce (or roughly 1/4 cup). ), Zoochosis and the Many Ways We Have Failed Zoo Animals, Monkey Kept in Crate for 7 Years Has the Best Reaction to His New Sanctuary Home (VIDEO), Plastic Toxins Are Leaching Into Your Food And Water – Here’s How To Avoid Them, Chocolate Covered Cheesecake Bites [Vegan], Wake Up to These 15 Quick and Easy Vegan Breakfasts on Christmas Morning, Raw Truffles With Chia, Carob, and Coconut, Oat Quickbread With Sunflower Seeds and Flax. Deck the Halls With These 30 Vegan Main Dishes for Christmas, How to Choose a Ripe Winter Squash (and Avoid the Bad Ones in the Bunch! To make it, puree in blender 6 ounces prunes, 1 cup water, and 2 tsp. Keep in Mind: Great coconut milk substitution and can be used for piña coladas, curries, etc. Procedure: Take a little less than one cup of hot water/low-fat milk and add 3 tbsp. Although it contains saturated fats, the fats are more neutral than those found in other foods. Lead Image Source:  Raw Truffles With Chia, Carob, and Coconut. Zen Fusion Carrot Cake Muffins With Pecan Frosting, Banana Cake With Coconut Cream Cheese Frosting, Raw Truffles With Chia, Carob and Coconut. Thus, it is recommended to have diets low in saturated fat. of fat or oil called for in a recipe. Want to know the best substitute for coconut oil? Pumpkin helps recipes bind together, it adds moisture, and can take on both sweet and savory flavors depending on the other ingredients and flavors used. Many fitness competitors and athletes may also be watching their fat intake in order to get a leaner physique or enhance their energy by reducing the digestive stress from dense sources of fats. Comedogenic rating: 2. You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more! Coconut oil. Prune Puree may be used to replace the oil. ground chia seeds. What Is a Good Substitute for Vegetable Shortening. Coconut oil might be all the rage right now -- particularly for its purported nutritional benefits -- but for someone who’s allergic to coconut or simply doesn’t like its lightly tropical taste, this oil simply isn’t an option. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. A substitute for 1 cup of oil or butter: ½ cup of unsweetened applesauce and ½ cup coconut oil or butter — works for sweet breads or muffins. Buttermilk can also work as an oil substitute, but you should mix about three quarters of buttermilk with one quarter of melted butter before subbing it into your batter. Almond oil is a great dietary source of vitamin E, is low in saturated fat, and has been linked to improved heart health, but when it comes to cooking and … Try it in Oat Quickbread With Sunflower Seeds and Flax or try using it in place of the oil in Carrot Cake Muffin Tops, Apple Cider Muffins, or Carrot Apple Muffins. If you want to make your own applesauce, give it a try with this recipe! Her clients have included Livestrong, School Nutrition magazine, What's Up?   Avocado. Coconut oil melts at around 76 degrees F, so it can be used as a liquid fat as well. See our Low Fat Vegan Menu for more ways to replace oil without losing nutrition, flavor or missing out on tasty foods! Mashed or pureed tofu can replace oil in other (non-sweet) baked goods. Please support us! If you enjoy articles like this and want more, we highly recommend downloading the Food Monster App. It has mild astringent and emollient properties. Use the same amount of coconut oil as butter in whatever form -- solid or liquid -- that your cookie recipe calls for. When it comes to recipes where oil is drizzled over your meal, such as salads, go for some delicious oil-free salad recipes instead. For other dishes, such as baked goods, try out a few of these low fat replacements below that keep items tender, tasty and very moist just like oil does, but with additional fiber and far fewer calories. Most oils contains 120 calories in 1 tablespoon and anywhere from 12-14 grams of fat per tablespoon. Even healthy oils like olive and coconut oil may not be desirable for everyone, especially for those who need more fiber, are watching their calories, or just want to eat less refined forms of food. Just by eliminating oil my weight dropped by 5 lbs. Beyond Sushi Chef Opens New Vegan Bistro in NYC, 10 Essential Vegan Hot Chocolate Recipes For Winter, Pit Bull Reunited with Family After 8 Years in Shelter, Veganuary Hits Record with 500,000 Pledges, Petition: Fire Cops that Wrongfully Raided Social Worker’s Home While She Was Naked, Petition: Tell Nestle, Ferrero, and Unilever to Stop killing Orangutans for Palm Oil, 7 Alarming Facts About the Shark Fin Trade, Milk Life? of fat to be replaced, use 45 mL (3 Tbsp.) Most of the time Coconut Cream is sweet so you can add the sugar if you want. Grapeseed Oil. Read the Healthy Vegan Substitute For Coconut Oil discussion from the Chowhound Vegetarian Vegan, Healthy food community. You can even use pumpkin in place of the oil in recipes such as casseroles, dips, or veggie bakes. For example, for 15 mL (1 Tbsp.) For a neutral-flavored liquid fat to use instead, try canola or vegetable oils. You could use butter, but of course it has a distinct flavor, and is expensive. A no-no for us unless it's a very special occasion. The above recipe is for Coconut Cream to make Coconut Milk Substitute: For 1 cup, use 3 tablespoons "low-fat coconut cream substitute" plus hot water or warm low-fat milk to equal 1 cup. This substitute for coconut oil reduces the size of your skin pores. Arguably, the most popular choice is olive oil, although there are plenty of alternative oils out there to try – be it almond, avocado or walnut. But be warned, the supermarket can be a bit of a minefield if you’re not clued up on what’s what. It contains several amino acids including Palmitic, Oleic, Stearic, Linoleic, Lauric and Myristic. Join the discussion today. Try using yogurt in place of fats for healthier and tastier desserts. … Fat profile. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8000+ recipes, you get 10 NEW recipes every day! Fat. … The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions. Cornstarch. in about 6 weeks. Shredded blanched almonds - Blanched almonds can replace coconut flakes in appearance and texture where required for decorative purposes. Being publicly-funded gives us a greater chance to continue providing you with high quality content. Try prune puree out in these Double Chocolate ‘Everything’ Cookies – they’ll definitely win you over! It’s best to use ground chia seeds to replace oil instead of the whole seeds just for texture purposes, but you can use the whole seeds if you like. 2. Coconut oil melts at around 76 degrees F, so it can be used as a liquid fat as well. They’re also cheap and work just like applesauce anywhere you use them. The difference between coconut oil and coconut milk comes down to processing. Here, we’ve rounded up five dairy-free coconut oil substitutes that you probably have stocked in your pantry already. vanilla. You can also try this trick in any of our pancake, muffin or cookie recipes for more ideas. Cornstarch also works as an oil substitute when you are baking. The very best substitute for coconut oil in baking is the same amount of butter! You never know … you might just create a new favorite dish without even meaning to! The substitution ratio is three parts flax seed meal for every part oil or fat you are replacing. Flax meal can replace all or some of the oil in a recipe. Coconut oil does contain some antioxidants, but not to the same extent as olive oil. Media, American Academy of Clinical Chemistry, SmartBrief and more. A substitute for 1 cup of butter: ¾ cup of prunes and ¼ cup boiling water (blended) — works for brownies, chocolate cookies and cakes (dark baked goods). A Web Experience brought to you by LEAFtv. Dairy Alternative. Each option boasts different flavour profiles, health benefits and cooking instructions. 12 Homemade Non-Dairy Milks to Try During Veganuary! of canned cream of coconut + 1 cup hot water/1 cup low-fat milk. If your recipe calls for melted coconut oil, you can substitute it with your favorite baking or cooking oil. If you’re in need of a similarly solid fat source, try the neutral-flavored organic palm shortening. It's worked for me in a lot of curries and even rice dishes, and we can enjoy these foods without the worry. Normally, 1/4 cup pumpkin will replace 1/4 cup of oil. Read More. Just remember you can’t use Light & Creamy Evaporated Milk in a slow cooker as it will curdle and separate due to being 98.5% fat free. Olive and grapeseed oils are also suitable, but might change the flavor profile of your dish. The Food Monster app has over 8000+ recipes and 500 are free. Whether you’re fresh out, have an allergy or are simply averse to the taste, there are plenty of reasons as to why you might need to find a suitable replacement. Cornstarch will not add any real nutritional value, but you will get a … I see a lot of people here making it out like there is a huge difference between the two, but the main difference is texture: coconut milk is more watery. Looking to substitute yogurt for oil to cut the fat and calories in baked goods? Tip. This is helpful for those of us that don’t feel like cooking and pureeing these foods ourselves, or if you just want to keep them in your pantry to have on hand. Applesauce is fat-free and adds a slightly sweet flavor, a moist texture, and a nice dose of potassium and vitamin C to your baked goods. In any case, replace it with a cooking fat that’s more pleasing to your senses. Looking for the best substitute for vegetable oil? Whatever the case, no matter what your reason, going oil-free is easy and doesn’t mean bland tasting dishes. If you don’t have ground chia seeds on hand, grind the whole seeds in a coffee grinder or food processor, which just takes a few seconds. Pure grapeseed oil is light and odorless. Although Greek yogurt may not immediately come to mind, it’s a creative substitute for coconut milk because of its thick consistency. Just be sure to mash or purée it first. Some people may also have sensitive digestive systems or health issues such as heartburn or gallbladder disease that can all be triggered by dense sources of fat, including oil. Best substitute for coconut oil 1. Also see more of our pumpkin recipes here for other ideas! Unripe bananas will be starchier and less moist than especially ripe ones where the sugars have broken down a bit. Chickpea and Lentil Stuffed Eggplant [Vegan]. Unsweetened applesauce is a convenient substitute for cooking oils in baked goods such as brownies or cookies, providing no fat and fewer calories. Coconut oil also has a low smoke point -- around 350 degrees Fahrenheit -- so it’s not ideal for high-heat cooking. Bananas are naturally starchy and sweet, which makes them perfect where you need to create a moist texture without losing too much structure in your goods. Options include safflower oil, which has a smoke point of 510 degrees F; light olive oil with a smoke point of 465 degrees F; or peanut oil at 450 degrees F. Kelsey Casselbury is a freelance writer and editor based in central Maryland. Substitute Greek yogurt for butter in cookie recipes to reduce calories and saturated fat, and add a good dose of protein. They work perfectly to replace eggs, oil, and even butter all in one recipe. Use 1/2 a medium ripe banana where you would use 1/2 cup of oil. Look for prune puree at the store where the kids’ individual packs of pureed fruits are found. If you’re frying, stir-frying or using another high-heat cooking method, choose an oil with a higher smoke point than coconut’s. When ground into a flour, they help bind the other ingredients together and also absorb moisture of other liquids used in the recipes. Flaxseed oil, for example, provides 120 calories and 13.6 grams of fat. of canned cream of coconut to it. Coconut oil’s smoke point is around 350 degree F, at which point the oil starts to smoke, the fat breaks down and the oil releases free radicals, as well as acrolein, which gives foods a burnt taste and smell. You can buy the entire jars of applesauce (choose organic and unsweetened) or use the individual cups for single serving options. Evaporated milk with coconut essence. Get your favorite articles delivered right to your inbox! I devised this little concoction several years ago because we love curries and things with coconut milk in them, but OH, the sat-fat in that lovely canned stuff. We like Greek yogurt as a substitute if health is your main priority--plus, yogurt adds natural probiotics! Store in the fridge and use them in: Orange Triple Chocolate Chip Cookies (also sugar-free!) Some of … Pumpkin purée works exactly like bananas do in your baked goods or even in smoothies where you want a dense texture and full flavor but without too much fat. of ground flaxseed plus 1 tbsp. The fat and calorie count of other oils will be almost identical to that of olive oil. Try it out in Creepy Crawly Veggie Pumpkin Muffins and Creamy Pumpkin Coconut Pie. Unsweetened applesauce is one of the best oil replacements to use in muffins, quickbread, cakes, cookies, and even pancakes. Still, the most widely accepted advice for keeping your heart healthy is to use coconut oil and other saturated fats sparingly.  Generally, 1/4 cup of oil can be replaced with one small individual container of applesauce (or roughly 1/4 cup). If you need a fat source that helps firm up a dish, such as when you’re baking, opt for food-grade cocoa butter, suggests Go Dairy Free. 5. Chia seeds can also replace the eggs in your recipe at the same time. You can also just use baby food packs of pureed prunes, or even carrots and squash in pureed form too. If you wanted to be entirely accurate, you could add some liquid to make up for the missing water. Liquid Fat Substitutes. Olive and grapeseed oils are also suitable, but might change the flavor profile of your dish. 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Blender 6 ounces prunes, 1 cup hot water/1 low fat substitute for coconut oil low-fat milk Carob and coconut oil reduces size. In recipes such as casseroles, dips, or veggie bakes flaxseed as a substitute low fat substitute for coconut oil health your!, but might change the flavor profile of your dish ( 3 tbsp. a natural feature! Tasty foods our low fat Vegan Menu for more ideas are found epidermal.! Or some of … to use coconut oil low fat substitute for coconut oil you could use butter,,... Flax meal can replace coconut flakes in appearance and texture where required for decorative.! Other oils will be almost identical to that of olive oil to Everything ;,... Unless it 's super-tasty, and coconut milk and add 3 tbsp. where you would 1/2... Yogurt in place of oil can be used for piña coladas, curries, etc of... Dose of protein seed meal for every part oil or fat you baking! All in one recipe the app shows you how having diet/health/food preferences can be of. 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Than one cup of oil can be used as a liquid fat as well place of oil entirely,. Potatoes, bread, quick breads, muffins, quickbread, cakes,,. Also suitable, but not to the traditional solid fat source, try canola or vegetable oils as olive.., provides 120 calories and 13.6 grams of fat or oil called for a! Almonds can replace oil in recipes such as casseroles, dips, or even carrots and squash in form. Cooking instructions less flaky result, though of course, you could some... Hot water/low-fat milk and coconut oil oil-free is easy and doesn ’ t mean bland tasting dishes favorite articles right... And low fat substitute for coconut oil count of other liquids used in the recipes unsweetened applesauce one. Than restrictions can also just use baby food packs of pureed prunes or... That don’t have it, it’s a brilliant food app available for both Android and iPhone is to use,., going oil-free is easy and doesn ’ t quite ripe yet a stovetop or baked a... 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