To be healthy, our body needs lipids (aka fats). They are among other things, constituents of cell membranes and carriers of vitamins. Lipids are essential in a balanced diet, you just have to select them well.
For your cardiovascular health, it is recommended to prefer the unsaturated fats and to avoid saturated fats. The general rule is that most unsaturated fats come from plant based foods whereas saturated fats come from animal based foods.
BUTTER
This is why replacing butter in your sweet & savoury recipes is a great idea to promote cardiovascular health & weight management. There are many easy & delicious alternatives. Butter should always be eaten raw.
Never more than 10-20g per day.
THE ALTERNATIVES
Alternatives | Quantities |
vegetable oil (rapeseed, sunflower, olive oil ) | 80ml |
nut butters (peanut, almond, tahini) | 100g |
vegetable oil + natural yogurt | 40ml + 25g |
mashed banana | 100g |
natural yogurt or soy yogurt | 100g |
stowed apples | 50g |
grated courgettes | 80g |
mashed avocado/sweet potatoes | 80g |
SAVOURY COOKING
In savoury meals, prefer virgin vegetable oils from first cold pressing, organic if possible.
For cooking you can use olive oil.
For cold meals, you can use rapeseed, walnut, linseed, cameline, sesame, olive oil ..
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