They’re also cheap and work just like applesauce anywhere you use them. Tip. This site uses Akismet to reduce spam. Coconut oil provides 117 calories and 13.6 grams of fat. It also yields a somewhat less flaky result, though of course it's super-tasty, and very nutritious. Bananas’ starch and lower water content will help the recipe hold well together and provide a natural binding feature. Prunes are also great for your bones and they happen to make a killer oil replacement due to their natural sweetness, rich moist flavor and binding nature. There are a number of substitutes for vegetable oil, which can be used for sautéing vegetables, baking cakes, frying foods and making sauces and marinades for salads. Coconut oil has slightly more fat and less water than butter, so to prevent dry baked goods, up the liquid called for in cakes, muffins, and quick breads by just a few tablespoons to compensate. Emulsifying and Fat Coating Chowhound’s Vegan Mushroom Gravy Butter can also be used for emulsifying, which … But it’s always nice to try to implement more whole foods in place of oil when you can in your recipes. For anyone looking to eat more whole foods or trade in heavy oils for some healthy alternatives, there are many options you can use. There’s evidence that lauric acid—a medium-chain fatty acid found in coconut oil—raises HDL (good) cholesterol levels and may boost the immune system by activating protective white blood cells. Read the Healthy Vegan Substitute For Coconut Oil discussion from the Chowhound Vegetarian Vegan, Healthy food community. Butter (best for baking). Bananas are naturally starchy and sweet, which makes them perfect where you need to create a moist texture without losing too much structure in your goods. Try using yogurt in place of fats for healthier and tastier desserts. You can also try this trick in any of our pancake, muffin or cookie recipes for more ideas. In any case, replace it with a cooking fat that’s more pleasing to your senses. This is helpful for those of us that don’t feel like cooking and pureeing these foods ourselves, or if you just want to keep them in your pantry to have on hand. Per 1/4 cup of oil called for, use 3 tablespoons of water or other liquid and 1 tbsp. Read More. You can buy the entire jars of applesauce (choose organic and unsweetened) or use the individual cups for single serving options. Coconut oil. Coconut oil melts at around 76 degrees F, so it can be used as a liquid fat as well. We like Greek yogurt as a substitute if health is your main priority--plus, yogurt adds natural probiotics! Thus, it is recommended to have diets low in saturated fat. Coarsely shredded nuts - Coarsely chopped or shredded almonds, hazelnuts, and Brazil nuts are a great substitute for coconut flakes in frying. A Web Experience brought to you by LEAFtv. of fat to be replaced, use 45 mL (3 Tbsp.) 12 Homemade Non-Dairy Milks to Try During Veganuary! Each option boasts different flavour profiles, health benefits and cooking instructions. Dense and flavorful Apple Butter is a useful ingredient for low-fat and oil free baking projects. The substitution ratio is three parts flax seed meal for every part oil or fat you are replacing. Although Greek yogurt may not immediately come to mind, it’s a creative substitute for coconut milk because of its thick consistency. If you’re frying, stir-frying or using another high-heat cooking method, choose an oil with a higher smoke point than coconut’s. For a neutral-flavored liquid fat to use instead, try canola or vegetable oils. Her clients have included Livestrong, School Nutrition magazine, What's Up? You might also want to add 1-2 tablespoons of water if your banana isn’t quite ripe yet. Use it with pre-boxed mixes. For example, for 15 mL (1 Tbsp.) 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