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How can you replace butter while making sandwiches? Alternative possibilities
Table of Contents
1. Butter - Nutritional Value
Butter is classified as a product belonging to the group of animal fats, which are one of the main sources of saturated fatty acids in the diet. Palmitic acid, which is found in butter in the largest amount, is attributed to the property of increasing the level of cholesterol and cholesterol of the LDL fraction. Furthermore, in a study published in 2018, it was noted that in the group of people who consume butter, there was an increase in LDL cholesterol levels (compared to the group that uses coconut oil and olive oil) (Khaw et al., 2018). However, the impact of butter consumption on the risk of heart disease, type 2 diabetes, and early death remains unclear (Pimpin et al., 2016). Experts who prepared the nutrition standards for the population of Poland have noted that replacing animal fats with vegetable oils (which are a source of mono- and polyunsaturated fatty acids) reduces the risk of developing and progressing cardiovascular diseases. Therefore, they recommend adopting this approach and limiting the intake of saturated fatty acids to the lowest possible level (Jarosz et al., 2020). Butter is also a product with high energy value. A standard block of butter (200 g) provides about 1500 kcal, and a teaspoon (5 g) added to a sandwich increases its caloric content by almost 40 kcal. Therefore, using substitutes for butter can also be beneficial for people who want to reduce body weight and limit the number of calories in the diet.2. Pastes derived from legumes, including hummus
One of the suggested alternatives is a paste created from legumes. The most favored of these is hummus originating from the Middle East, whose primary constituents are garbanzo beans and tahini, namely sesame paste. Due to its smooth texture, it is effortlessly spreadable on bread, and its nutty flavor enriches the taste of the dish. It can function as a foundation for traditional sandwiches, such as those with a slice of yellow cheese or lean ham, but it is frequently consumed with roasted or fresh vegetables as well. A spoonful of hummus (15 g) delivers a comparable amount of energy as butter (approximately 40 kcal). Besides fat, it also supplies protein (around 1.2 g) and fiber (approximately 0.8 g). Pre-made legume pastes are accessible in most stores, but attempting to prepare them at home is worthwhile.3. Pâté made of white beans and dried tomatoes
Ingredients: white beans from a can (240 g after draining), dried tomatoes in olive oil – about 6 pieces (60 g), olive oil (preferably the one from the tomatoes) – a tablespoon (10 g), spices: a teaspoon of sweet paprika, salt and black pepper to taste, a pinch of hot paprika (optional). Preparation: Drain the beans and rinse them thoroughly. Drain the tomatoes and chop them into smaller pieces. Mix all the ingredients in a tall container and blend until smooth. Season to taste. Refrigerate for at least 30 minutes before serving.4. Pesto Sauce
An alternative to butter on a sandwich could be pesto sauce. It is a type of sauce of Italian origin, made with olive oil, nuts and herbs. The classic and most popular version is the one made with basil (also known as green pesto or pesto genovese); however, you can also find pesto with the addition of dried tomatoes (rosso), parsley, coriander, but also beetroot or nettle leaves. Like butter, pesto provides energy primarily from fat. However, in the case of pesto, mono- and polyunsaturated fatty acids predominate. Pesto can be homemade or purchased as a finished product in most stores. It is important to check the ingredient list, as many products are made with hard cheese, which may make them unsuitable for vegetarians and vegans.5. Green pesto paste
Ingredients: fresh basil leaves – 3 portions (approx. 10 g), rucola – 1 portion (approx. 25 g), olive oil – 5 tablespoons (50 g), kidney nuts – 2 teaspoons (30 g), garlic cloves – 2 pieces (10 g), lemon juice – 1 tablespoon (5 g), yeast or grated parmesan (optional) – 1 tablespoon (10 g), additional seasonings: salt, pepper (to taste). The quantities of herbs are approximate, and their proportions can be adjusted according to preferences. Nuts can be replaced by others, e.g. almonds, Italian nuts or sunflower seeds. Preparation: Cooked nuts are mixed with herbs and other ingredients in a blender. Processed into a smooth pesto and seasoned with spices if necessary.6. Hungarian vegetable pastes
One can also incorporate vegetable-based pastes (other than onion vegetables), such as cucumbers, peppers, eggplants, carrots, tomatoes, or celery, into their diet, which serves as an alternative to butter. Vegetable pastes are often prepared with the addition of seeds, nuts, or vegetable oil, which results in a creamy consistency and a more intense flavor. In comparison to legume products, vegetable pastes are typically less protein-rich, but they are an excellent source of fiber and promote the habit of eating vegetables regularly. According to the recommendations in the Food Pyramid, one should consume a minimum of 400 g of fruits and vegetables daily.7. Ajwar - scrumptious vegetable paste
Ajwar is a popular vegetable paste hailing from the Balkan region. It is a delectable mix of roasted eggplant and bell pepper with an energy content of around 10-20 kcal per tablespoon (10 g). For this reason, it can be beneficial when planning a reduction diet. Ingredients: - red bell pepper - 2 medium pieces (500 g), - eggplant - small piece (300 g), - tomato concentrate - spoon (25 g), - garlic clove - piece (5 g), - olive oil - drizzle (10 g), - red wine vinegar - teaspoon (5 g), - spices: sweet paprika, chili powder, salt and pepper (to taste).8. Avocado - An Ideal Alternative to Butter
In addition to its abundance of mono- and polyunsaturated fatty acids, avocado also contains considerable amounts of fiber and essential minerals, such as potassium and magnesium. Moreover, the consumption of this fruit may be associated with a reduced risk of cardiovascular diseases, including coronary heart disease (L. Pacheco et al. 2022). In another study, individuals who consumed avocado also demonstrated a greater preference for other vegetables, and their diet was deemed healthier (according to a scale for assessing healthy nutrition) than that of individuals who did not consume this fruit. Furthermore, a lower average BMI, higher HDL cholesterol levels, and a reduced risk of metabolic syndrome were observed in this group (V. Fulgoni III et al. 2013). Due to its soft consistency, avocado is perfect for spreading on bread or toast, and its neutral flavor does not overpower the taste of the prepared dish. The fruit can form the base of a sandwich spread mixture with additions such as eggs, cheese, lean meat or roast, tomatoes, and other vegetables or be served separately.9. A spicy pasta with ripe avocado and black pepper
Ingredients: ripe avocado art (140 g), lemon juice 1⁄2 teaspoon (3 g), garlic small tooth (2 g), fresh chili peppers a small amount (5 g), black pepper spoon (5 g), – spices: salt (to taste). Preparation: Remove the seeds from the chili pepper and finely chop. Mash the ripe avocado with a fork, add lemon juice, garlic, chopped chili, black pepper, and salt. Mix well. Chill before serving in a refrigerator.
