Butter Spread

Butter Spread

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Article sources and references Heart Foundation. Is butter good for you? heartfoundation. org.nz Accessed August 2018 https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/is-butter-good-for-you Lau VW et al. 2005. Plant sterols are efficacious in lowering plasma LDL and non-HDL cholesterol in hypercholesterolemic type 2 diabetic and nondiabetic persons. The American Journal of Clinical Nutrition 81:1351-8 https://www.ncbi.nlm.nih.gov/pubmed/15941886 Mantzioris E. 2017. Health Check: Is margarine actually better for me than butter? The Conversation, theconversation. com Accessed August 2018 https://theconversation.com/health-check-is-margarine-actually-better-for-me-than-butter-82445 Onno K & Katan M. 2006. The elimination of trans fats from spreads: How science helped turn an industry around. Nutrition Reviews 64:275-9 https://www.researchgate.net/publication/6976825_The_Elimination_of_Trans_Fats_from_Spreads_How_Science_Helped_to_Turn_an_Industry_Around
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Is butter better? Is it time to ditch the spreads? Dietitian Melissa Meier dips into the latest research and shares some great alternatives.
From traditional butter to dairy-free spreads, and almost everything else in between, it can be tricky to know which products are healthy choices. Add to that the abundance of health claims, and you’ve got a shopping basketful of confusion. But if you follow Healthy Food Guide’s advice on spreads and butters, you can have your toast, and eat it too.
Butter’s back in fashion, with some advocates proclaiming it’s healthier and more natural than margarine and reduced-fat spreads.* But let’s take a closer look. Butter, made simply from churned cream and, often, a touch of salt, is about 50 per cent saturated fat. Despite sensational media reports to the contrary, saturated fat does raise your cholesterol levels. But it raises both your LDL, so-called ‘bad’ cholesterol, and your ‘good’ HDL cholesterol. So, what’s the overall effect of all that saturated fat in butter?
That’s where the rest of your diet comes in. Sure, a smear of butter on your morning toast is fine if you’re eating an otherwise healthy diet. It only becomes a problem if you go overboard with butter, or if your diet is already high in other sources of saturated fat, such as processed snacks and fried foods. To help keep your heart healthy, check the sodium content and opt for an unsalted butter.
* The Food Code states a margarine must be at least 80 per cent fat, so spreads containing less fat cannot be labelled as margarine, even though we often call them that.
Margarine and reduced-fat spreads are made up of oils that have been hardened but are still spreadable. They’re made with vegetable oils such as sunflower, canola and olive oils, so they’re much higher in beneficial mono-and polyunsaturated fats than butter. These healthier fats lift good HDL cholesterol and are cardio-protective. Plus, they’re much lower in saturated fat than butter.
The confusion surrounding margarine has come about due to the trans-fats that were once generated by margarine’s original hardening process. Trans fats are a double-whammy: they raise bad LDL cholesterol and lower good HDL cholesterol. In New Zealand, however, trans fats are not an issue. Manufacturers changed production methods many years ago, so these dangerous fats are now virtually non-existent.
However, an olive-oil spread with 16-18 per cent olive oil is just not as health-giving as good-quality extra virgin olive oil itself, and margarine enriched with omega-3 does not confer the same benefits as a diet high in fish and seafood.
There are also a range of dairy blends, known as ‘spreadable butter’. Most spreadables are made from butter blended with vegetable oils. They often look and taste like butter, with less saturated fat. And they’re easier to spread straight from the fridge.
Expensive cholesterol-lowering spreads line the shelves, but do they actually work? These products contain plant sterols that block your body’s ability to absorb cholesterol, but you have to consistently eat around two tablespoons of plant sterol spread every day to benefit your cholesterol levels. Use these spreads to replace another kind of fat, rather than adding them as additional fat to the diet.
Heart health isn’t just about spreads. Butter and margarine aren’t your only choices. You can also look after your heart in a delicious way by eating healthy fats from fish and nuts, or fibre from oats and whole grains.
Dip into these nutritious and delicious options:
Avocado
Rich in heart-healthy fats, fibre and vitamins
HFG tip
Top grainy toast with smashed avo and poached eggs
Nut butter
Full of protein and fibre
HFG tip
Spread no-added-salt or sugar peanut butter on crackers or bread and top with sliced banana
Extra virgin olive oil
Powerful antioxidants
HFG tip
Drizzle EVOO over veges and salads for a healthy flavour punch
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22 Ratings 5 star values: 17 4 star values: 3 3 star values: 2 2 star values: 0 1 star values: 0
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114 calories; protein 0.1g; fat 12.9g; cholesterol 13.6mg; sodium 36.3mg. Full Nutrition
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22 Ratings 5 star values: 17 4 star values: 3 3 star values: 2 2 star values: 0 1 star values: 0
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Servings Per Recipe: 36 Calories: 114
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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This is a homemade margarine or soft spread 'butter'. While it is not lower in calorie, it has a higher ratio of unsaturated to saturated fat than butter, and unlike margarine, it contains no trans fat. Create a flavored butter by adding garlic or cinnamon, or anything you chose!
In a lidded, plastic storage container stir butter until it has a smooth, frosting-like consistency.
Slowly, one tablespoon at a time, stir in the first 1/2 cup of oil; mix until smooth. Stir in the remaining oil a little more quickly, mixing well.
Refrigerate for 3 hours, or until set.
Store in refrigerator. If the 'butter' melts after being left out, refrigerate to restore solidified quality.
Excellent taste! This is an all natural butter that is still spreadable! Make sure to soften and not melt the butter. Now that I've got the hang of making it, I'll never use anything else.
This spread has had great reviews, but I wasn't exactly wow'd by it. I know, there always has to be one, right? I can see possibly using it for a flavored butter. But for everyday butter to put on the table, I still prefer the whipped butter sold at the store. One thing that I really don't like about it is how quickly it starts to separate at room temperature. Having oil puddle around the corners of the butter dish isn't very appetizing. I've read the reviews, and this could be a result of too much canola oil, but as I try to do, I followed the recipe exactly as written the first time. Nutritionally, the two are very close and, yes, whipped butter does take a few minutes to soften (but not long). And there is very little cost savings making this as compared to buying the store brand of whipped butter. If it works for you, go for it, but I'll be sticking with the whipped butter. This will be eaten, and it was worth a try.
Excellent taste! This is an all natural butter that is still spreadable! Make sure to soften and not melt the butter. Now that I've got the hang of making it, I'll never use anything else.
I use this same method, only I use light flavored or regular olive oil, depending on your preference.
I cut this back to 12 servings. The reason why I made this is because I wanted a soft spread that I could add minced garlic and chopped parsley to for homemade garlic bread. This was exactly what I was looking for. I did use SALTED butter. I was able to mix this up around noon (with the added spices) and use to spread on garlic bread at dinnertime. It blew my mind. Who knew that homemade soft spread would be this easy to make and without chemicals? I'm really impressed. I'll use this recipe again for sure. NOTE: Twelve servings (1/3 cup of both salted butter and 1/3 cup oil) makes enough to spread on two sides of one large italian bread loaf. I only used half, there's plenty for next time I make garlic bread.
I made this using my KA mixer. I had doubts that it would come together but I kept beating it and it did. It's liquidy when done but does set up in the refrigerator. I made the full recipe with some added salt since my butter was unsalted. The taste is good and i would make it again. The recipe yielded around 2 cups. Thanks Cal for a good recipe that replaces store bought junk. UPDATE: My initial batch eventually separated. So I adjusted the second batch. I defrosted 2 sticks of butter in my 1300w microwave for 39sec. The butter was very soft and partially melted. I put the butter in the KA with the whisk attachment and whisked it until it was smooth. I added a total of 1cup of canola oil with the first half added very slowly. This time I added 4 pinches of table salt. UPDATE: The spread did not separate when i used my updated method. Update: I whipped it longer this time so the spread is white and I made 2.5 cups instead of 2c. Will update with results.
This stuff is ace! Plain butter has 35% saturated fat, per tablespoon, or 1/3 a days worth. That is a lot! I have reduced butter usage in everyday cooking for cholesterol reasons. The only 2 options available, at the market that are not margarine, are whipped butter and butter with canola oil. Whipped butter, is just butter with air whipped into it which reduces the sat fat by half by doubling the volume. They are only selling half the amount of butter too!The butter with canola oil at the grocery store is over $3.50 for 15oz. "This recipe tastes and spreads exactly like that butter." Stick butter cost about 65 cents a stick, which makes this more affordable. I just put two sticks of butter in the empty, clean 15oz container for the same products. I microwaved the butter about 25-30 seconds, until softened and not melted, and then followed the directions for adding the canola oil to it. Make sure to use salted butter or add a little salt. Thank you so much for posting this recipe!
I've done this twice now and it
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