Reduce calories and saturated fat with healthy alternatives.

If you don’t like butter and are looking for something other than olive oil, here is the ideal solution. We recommend these tried and tested healthy options, which do not contain animal fat, for dessert recipes as well as salads. …and a lot fewer calories!

You can replace 100 grams of butter (758 calories) with…

100 grams of avocado sauce

Avocado has a buttery texture making it easy to use in sauces, dressing and dips. It contains 23% fat, most of which are monounsaturated (the good kind). It has a discreet flavor and only 231 calories.

Ideal for: pasta salad dressing, chickpea salad dressing, chocolate desserts and even yogurt.

100 grams of peanut butter

Peanuts are high in polyunsaturated fats, which are beneficial to your system. If you blend peanuts, you can create a cream that replaces butter quite effectively in most recipes and is 615 calories.

Ideal for: Adding flavor to soup, vegetables, cakes, and muffins.

100 grams of mashed pumpkin

If you want to reduce calorie intake, mashed vegetables, like pumpkin, are the way to go. Pumpkin is high in water and fiber, has few calories (about 26) and is perfect for healthy and light desserts.

Ideal for: cakes, muffins with cinnamon and cookies

100 grams of plant-based cream

You can use less cream than butter because it is more fluid. Soy cream is best for savory recipes, while oat cream, which has a milder flavor, is best for deserts. They are 180 and 140 calories respectively.

Ideal for: risotto, pasta with vegetables and tiramisu.

100 grams of tahini

Like peanut butter, tahini is rich in polyunsaturated fats, which have anti-inflammatory and antioxidant properties. It’s also a great source of calcium with only 100 calories.

Ideal for: meat, pies, fruit and as a spread when combined with honey.

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Christine Johnson
Christine Johnson is a detox drink extraordinaire. She is an unprecedented optimist who lives in the world of people possibilities and is committed to helping you live better and longer, gain confidence and make the haters jealous. She prefers to be swimming in Greece, but also likes hiking, flying, and is strongly considering taking up Tae Kwon Do. See more of Christine’s work at