HOW TO REPLACE OR DECREASE FATS

Butter and oil of excellent quality used in a meaningful way are good fat.

But if we are intolerant to dairy products or our nutritionist doctor advised us to use only oil and butter raw as you do?

In the kitchen we can learn to replace them completely or to reduce them to avoid a massive use that weighs each recipe.

To choose which product to use to replace in whole or part of the fat contained in a recipe is good to know what role the fat (oil or butter) plays:

  • diffuses the flavors in the products making clear to our taste buds every aroma of the ingredients present in the recipe
  • blocks the formation of gluten which is not required as in shortbread
  • area of the cake dough prepared with the method “heavily edited” like plum.

SAUCES AND CONDIMENTS

If we have to totally avoid fats can dress the raw or cooked vegetables and sauces to create with other products:

⇒ Fruit butter, nuts or seeds and aquafaba used in simple or flavored as you like is perfect for preparing compounds of butter, stir in a risotto, season pasta, cereals and polenta, be spread on sandwiches, bruschetta, enriching mousses , complete the filling for pies and tarts.

⇒The smoothies beans with part of their cooking water (white beans are the most neutral in taste) may change the oil or dairy products in condiments and sauces. Use the same amount requested for oil.

⇒The tofu smoothie flavored to taste and mixed with vegetables or even raw pureed fruit can become a smooth sauce.

⇒A tablespoon of chia seeds added to 250 ml of fruit or vegetables after a rest period of 1 hour at room temperature can turn into a sauce or condiment.

Thick water It is a way to create a sauce or a seasoning devoid of fat:

Ingredients

  • 1 cup of water
  • 1 tablespoon or arrowroot or starch of potato
  • 1/2 teaspoon salt
  • 1 teaspoon of dried herbs if you want to spice or fresh herbs in the amount required by the recipe.

Preparation

Mix the water with the chosen starch and salt.

Put in a pot and add the dried herb.

Boil, stirring until the mixture is thickened.

Remove from heat and allow to cool before adding the other ingredients of the recipe if you want to insert the fresh herbs you can add them at this time after being coarsely chopped.

BAKERY PRODUCTS

In baked goods is of particular importance on the final result and order the technique with which the ingredients are placed in the dough.

The various types of mixtures are distinguished by the processing technique and it is this that we must know and respect for a certain type of product even if we reduce or replace an ingredient.

DOUGHS FITTED WITH BUTTER (creaming mounted), MUFFIN AND QUICK BREAD WITH CREAMING METHOD 

This mixing technique is used to achieve plum cakes, brownies, muffin and quick brea. The sugar is mounted with butter which incorporates air volume increases until it becomes a soft and light cream, it is clear that in cakes as these can reduce the fat substitute but not completely eliminate.

Here such variants can be used:

⇒the cottage cheese that has a significantly lower percentage of butter fat can replace the butter in the same dose and the insertion technique of the dough remains unchanged.

⇒you can totally replace the butter with 50% oil and 50% of nuts dried fruit. You blend the nuts choice with the oil to form a cream, then add the sugar and whisk mounts to incorporate air (pine nuts and almonds are the fruits that interfere less with the taste of the recipes).

⇒ butter of coconut oil and veg aquafaba self. The presence of aquafaba reduces the percentage of fat present in butter and not forget that this butter to be used in different proportions compared to traditional butter, 100 g of traditional butter correspond to 75 g of this coconut butter, and the percentage of fat is lowered even more.

water roux replaces fat and eggs, its weight must be 30% of the flour used in the recipe and can replace 50% of the butter.

PIE AND TART AND MUFFIN WITH SCONE METHOD

Pie and tart two paste friable od fundamental importance to make tarts, pies in pastry and cookies. The flour and butter are rubbed between the fingertips to form the crumb without heat or melt the butter, then add the liquid ingredients, only cold water to the pie that is used generally for from savory bakery products, eggs and sugar for the pastry, muffin and quick bread which is used for sweet bakery products. The dough is mixed quickly and put it in the fridge before bed.

In muffin and quick bread with scone method powdered ingredients are mixed well, then the cold butter is added. With your fingertips rub each other all the ingredients in forming the crumb of dough, as you do for the crumbly dough without dissolving or heat the butter. At this point you can be added to the remaining liquid ingredients.

The fat used, butter, can also be replaced completely, taste and buttery texture will change but they will be produced by delicious baked.
Here’s how to reduce or replace the fat in these doughs:

⇒the butter may decrease up to 50% by replacing it with cottage cheese (100 g of butter are replaced with 50 g of cottage cheese + 50 g of butter)

⇒the butter may be replaced totally from the oil by reducing its dose up to 50% (100 g butter are replaced with 50 g oil)

⇒ the butter may be replaced totally from butter coconut oil and aquafaba (100 g of traditional butter are replaced by 75 g of coconut and aquafaba butter)

⇒butter can be replaced completely by a fruit cream nuts by reducing the dose by 20% (100 g of butter were replaced by 80 g of nuts cream)

⇒butter can be replaced totally by oil and boiled white egg (100 g of butter are replaced with 85 g of boiled egg white whipped with 15 g of oil)

⇒in savory produts butter can be replaced totally by oil and cooked legumes (100 g of butter is replaced with 25 g of smoothies oil with 75 g of cooked legumes).

⇒in the friable paste butter can be replaced completely by boiled potatoes (potato the dose is calculated on the weight of the flour should be 45% of flour weight (100 g of flour 45 g of boiled potatoes already in the pastry and let cool)

⇒in sweet products vegans we can totally replace sugar butter and eggs if we use as a sweetener malt or a pate of dried fruit as the paste and date (replaceable by any type of dried fruit in reduced cream) which also act as binders (100 g of butter are replaced by 40 g of oil + 75 g sweetener).

PÂTE Á CHOUX

A soft dough that takes many forms playing with the vents of the pastry bag:

  • tufts (cream puffs), sticks (éclair), donuts (Paris-Brest), cooked in the oven swells creating a flexible casing intended to be stuffed with fillings delicate.
  • in the shape of “S” for the Spanish fried pastries (churros)
  • or squeezed into small pieces in boiling water for the dumplings to the Parisian.

In this type of dough and the fat that is usually the butter it may only be replaced in the same dose with a product that does not contain dairy products such as:

cocoa butter

extra virgin olive oil

cream of nuts (almonds, hazelnuts, etc.)

MUFFIN, QUICK BREAD AND PANCAKES

These cake or quick breads are made with the same technique “direct mixing”  or “muffin method”, the dry and the wet ingredients are assembled separately in two containers and then mixed together and quickly. Batters super-knead become tough and chewy and irregularly shaped.

In these bakery products where the fat can be replaced totally without creating large variations in the consistency and flavor of the dough with:

avocados in the same dose of butter

banana in the same dose of butter

cooked beetroot and oil are ideal  for sweet chocolate or cocoa (100g butter are replaced with 75 g of beet sugar and 25g of oil along smoothies)

⇒ butter of coconut oil and aquafaba self, let cool in the refrigerator until it becomes creamy and is perfect for preparing these bakery products (100 g of traditional butter are replaced with 75 g of coconut butter and aquafaba)

soy cream (1 001 g of butter substitute of soy cream with 125 g)

applesauce and oil (100 g of butter is replaced with 75 g of applesauce and 25 g of oil along smoothies)

plum compote  and oil from the best with sweet chocolate or cocoa (100g butter are replaced with 75 g of plum compote and 25 g of oil along smoothies)

Composed of fruit that is obtained by cooking 1.5 kg of chopped fruit with their peel with 500 ml of water and the rind of a lemon for about 1 hour at a very low flame, stirring frequently until they are a puree. Frullatele further with an immersion blender to get a thick cream and smooth.

water roux replaces fat and eggs, its weight must be 30% of the flour used in the recipe.

Chia or flax seed

  • 1 tablespoon of fat (butter or oil) can be replaced by the gel that is formed by blending 1/2 teaspoon of chia seeds or flax with 1 tablespoon of water and letting it stand for 15 minutes at least.
  • When the fat that must be replaced is a dose of more than 1 spoon, mix 1 part chia or flax seeds with 9 parts water and let stand for 15 minutes at least, the gel that forms can totally or partially replace the fat of a recipe. Whisk again before you mix it with the other ingredients of the recipe. The chia or linseed gel prepared in this way can be stored in the refrigerator for 3 weeks. With this gel we can replace up to 50% of the fat.

In my “index recipes free” find all my recipes with dietary peculiarities.

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