Food Swap Friday – Mashed Avocado for Butter

With the holidays quickly approaching, plans are being made to minimize the damage! Food swaps, fitness plans, all sorts of stuff…

Because the holiday months are some of the most challenging times for many of us, I am always looking for other ways to keep myself in check.

And this is one of them! I try to limit butter – I know it’s not the devil like its made out to be, but it’s not the healthiest choice if you can make a healthier one!

Baked goods for the holidays tend to use large amounts of added butter, which is a source of saturated fat and excess calories. Replacing just two tablespoons of butter with mashed avocado using a 1:1 ratio saves 154 calories and 14 grams of saturated fat. If you aren’t completely sold on this swap, try replacing just half of the butter in the recipe with equal parts mashed avocado. This gives your baked goods a nutritional boost!


Food Swap Friday – Olive Oil instead of Butter

Butter. Most people love it, or at least like it. Few people can eat it on a regular basis and not pay the price for it, healthwise.  Right off the bat I will say it is not the worst thing you could consume – but it’s not the best, either.

Food Swap - Olive Oil for Butter

To raise your good cholesterol and lower your bad cholesterol, replace carbohydrates with unsaturated fat. For recipes that call for Butter, you are usually okay, and better off, to swap olive oil (or canola oil) for butter.

A simple nutrition breakdown is here: 1 tablespoon of olive oil has 14 grams fat, 2 of which are saturated; 1 tablespoon of Canola oil has 14 grams fat, 1 gram saturated; while 1 tablespoon butter has 11 grams fat, 7 of which are saturated. It is this difference that really makes all the difference!