For some strange reason many people believe that butter (and often cream) is essential for tasty cooking. There are, of course, people who try to cover up lack of flavourful ingredients with butter, but there are better ways to achieve tasty results.
In most baking liquid oil can be used to replace butter/margarine, as long as the margarine does not have to be creamed, whipped or cut. Oil is 100 % fat, butter and baking margarines tend to be 80 %, but usually this does not make a difference. Alternatively one can reduce the amount of fat and add a little liquid.
Vegan Margarines
The tables have turned and margarine probably enjoys a worse reputation than butter. All kinds of absurd claims are made about margarine, such as it is "one molecule away from plastic", which makes no sense from a chemistry viewpoint. Margarines generally contain vegetable oils (which may or may not be partially or fully hardened), water and an emulsifer, typically soy lecithin or sunflower lecithin.
It is true that many margarines contain a lot of food additives, such as emulsifiers, stabilizers, thickeners and colors (though most of these additives are far from the bad guys of the additive world). Even worse, they used to contain a lot of transfat, which practically all nutrition experts agree are the very worst type of fat.
Still, margarines are not necessarily bad. Earth Balance is often touted as "the" vegan margarine, but there are other options, depending on the country.
How to Choose a Vegan Margarine
Trans fats are banned in some countries and in many others they have to be mentioned on the label (do keep in mind that "zero trans fats" may mean "less than 1 g of trans fat per serving!). Even in places where such legislation is not in place many healthy and tasty margarines may be available.
Try to choose a margarine which has the least number of additives and does not contain partially hydrogenated fat (a source of trans fats). Margarines with 70-80 % fat tend to be the healthiest, as the fats do not require hydrogenation and they usually contain fewer additives. Spreadable margarines tend to be healthier than baking margarines and can be used for baking.
Canola oil contains more omega-3 fatty acids than sunflower oil or soy oil. Some margarines contain flax seed oil, which is a great source of omega-3's.
Vegans should be aware that many margarines contain whey or other milk ingredients. In some countries most margarines are supplemented with vitamin D3 from animal sources (D2 is vegan).
Of course, there are also big differences in flavours between brands. Different people have different preferences.
Coconut Oil
Coconut oil also used to enjoy a bad rep because of its high saturated fat content (and because of studies done on partially hydrogenated coconut oil), yet nowadays it is even touted by some as the healthiest oil. Some of the health claims associated with coconut oil are probably exaggerated, but at least we know it is not harmful.
Coconut oil is often used to replace butter and margarine in vegan baking, because it is more solid in room temperature. It works very well in e.g. pie crusts and buttercream like frostings. Because of its heat stability (it does not oxidize to form harmful fats) it is good for frying.
Coconut oil comes in two main types. Unrefined coconut oil has a more nutty flavour (which many people enjoy in cooking and baking) and more nutrients, while refined coconut oil is very mild.
Homemade Vegan Margarine
Vegan margarine can also be made at home.
- 0.5 cup/1.2 dl liquid vegetable oil (e.g. canola)
- 0.4 cup/1 dl coconut oil (either kind)
- 0.25 cup/0.6 dl water
- 1 tsp soy lecithin
- up to 1 tsp salt
Blend all the ingredients together. The result will be quite runny, but will harden up considerably in the fridge. Makes a little over 1 cup/2.8 dl. Can be used for baking, cooking and frying. Keeps for several months.
Variation: use carrot juice for a more flavourful and colorful margarine (may not keep as long, though).
Oils to Enhance Flavour
Butter is not the only fat that can be used to add flavour in cooking. Many prefer extra virgin olive oil, others coconut oil. Truffle oil (olive oil infused with white or black truffle) is a great option for things like vegetables and mashed potatoes. It is a bit pricey, but a little goes a long way.
Many nut and seed oils can be used to add flavour, such as walnut, hazelnut, sesame and macadamia oil. Some nut oils should not be heated, but e.g. sesame oil can be used for frying and roasting. Those who buy nut butters can scoop the oil from the top of the jar.
The oil from preserved sundried tomatoes is also a great flavour enhancer.
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