Recently an AnswerLine caller asked if olive oil could be substituted for butter in a cake recipe she wanted to prepare.  Extra virgin or extra light olive oil can be a butter or margarine substitute in most baking recipes.  However, it is not a 1:1 substitute; rather it is a 3:4 ratio (3 parts olive oil to 4 parts butter/margarine) for butter or margarine.  Butter is made from milk solids and water so an even swap would result in the baked product being too greasy and heavy.  The caller’s recipe was for 1 cup butter so she was advised to use ¾ cup of olive oil.  (For help with other butter measurements, click here.) Besides the ratio consideration, olive oil may not be a good substitute if the recipe requires creaming of butter and sugar to create a light and airy cake or product.

When recipes call for vegetable or canola oil, extra virgin or light olive oil is a perfect choice; in these recipes, the swap is a 1:1 ratio (1 cup vegetable oil = 1 cup olive oil).  Olive oil can be used to prep baked good pans as well.  When a recipe calls for buttering and flouring baking pans, brush the pan with olive oil and dust with flour for the same effect as butter.

Will one notice the flavor of olive oil in baked products and desserts?  Olive oil has long been known as a flavorful and versatile cooking oil trusted for sautéing, stir-frying, dressings, marinating, and grilling.  There are several varieties of olive oil available each offering its own distinct colors, aroma, and flavor.  Extra light or extra virgin olive oil is the  best for baking; either offers the most delicate aroma and subtle flavor that often compliments baked goods.  Olive oil contributes moistness to bake products and brings out the flavor of some ingredients.  It is especially good in recipes using spices and chocolate.  However, if one is new to olive oil and its flavor, starting with half butter/half olive oil or half vegetable oil/half olive oil is a good way to develop taste.

When olive oil is used in baking, the recipe becomes healthier because olive oil is lower in saturated fat than butter.  Additionally, it provides high levels of mono-unsaturated “good” fat and low levels of saturated “bad” fat, making it a better nutritional choice when compared to butter or margarine.  And since olive oil is a 3:4 ratio to butter/margarine, calories are saved, too.  Olive oil also adds extra antioxidants (natural chemicals that help protect cells) and vitamin E which contribute to heart health.  Vitamin E may also help to keep baked products fresher longer.

Olive oil is fragile and needs to be stored properly for the best flavor, quality, and health benefits.  Store it in a cool, dark place and not over or near the range or oven.  Heat, light, and air cause the oil to break down over time leading to off-flavor and nutrition loss.

Adding olive oil  to baked recipes is nothing new.  However, it may be new to you.  Experimenting and sampling is the only way to find out if the substitution is right for you.

Resource for  “click here”:  Olive Oil by Rosemary Rodibaugh, PhD, RD, LD, Professor (rrodibaugh@uaex.edu) and Katie Holland, MS, RD, Program Associate (kholland@uaex.edu), University of Arkansas System Division of Agriculture Extension and Research.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Humans could take a tip from nut-loving animals like squirrels, chipmunks, and black bears! Somehow these animals know that nuts are good for them. Nuts are good for humans, too. They are a great source of plant protein, fiber, unsaturated fats, and important vitamins and minerals, thereby providing significant health benefits to both humans and animals. Besides, they taste good and make a great snack or addition to meals.

Here’s a quick look at the most common nuts available to us and their contributions to our health:

Almonds have more calcium than any other nut, plus an abundance of heart-healthy monounsaturated fat, protein and fiber. A number of studies have shown that almonds may reduce LDL as well as risk factors for heart disease and diabetes.

Brazil nuts are high in protein, fiber, thiamine, copper, and magnesium and an incredibly rich source of selenium. Selenium is a mineral that acts as an antioxidant. Only a small amount of selenium is needed in the diet so one needs to watch quantities as high levels of selenium can be toxic. A one-ounce serving of Brazil nuts will provide more than 100% of the RDI for selenium. They may also help reduce cholesterol levels, oxidative stress, and inflammation.

Cashews are packed with iron, zinc, magnesium, copper, vitamins, minerals, and antioxidants. While they low in fiber, they are a source of oleic acid and provide good monounsaturated fat and some polyunsaturated fat. Like other nuts, they contribute to good heart health, muscles, and nerves and reduce the risk of diabetes.

Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fat; in fact, per serving, they contain the most heart-healthy monounsaturated fats of all nuts. This may explain their ability to reduce risk factors for heart disease. Macadamia nuts are the most caloric of all nuts averaging 240 calories per quarter-cup.

Pecans are nutrient dense containing more than 19 vitamins and minerals. They are also a good source of fiber, contain antioxidants, and may help lower LDL cholesterol.

Pistachios are especially high in vitamin B6, thiamine, and copper and offer high levels of other vitamins, minerals, and antioxidants. Eaten in high quantities (more than 28 grams per day), pistachios appear to reduce risk factors for heart disease.

Walnuts are rich in polyunsaturated fats, particularly an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of a healthy omega-3 fat called alpha-linolenic acid which is important for skin health. Studies have found that eating walnuts significantly reduced total cholesterol and LDL while increasing HDL. They also contain the most antioxidants compared with other nuts. Overall, walnuts are a winner among nuts.

While nuts are one of the healthiest of snacks, they are also high in calories so limiting consumption to one ounce/, quarter-cup portions/, or a small handful/per day is recommended. To reduce the calorie load from nuts, choose raw or dry-roasted instead of oil-roasted nuts. Further, nut choices should be minimally processed and have no added ingredients; in addition to oil, many snack-packaged nuts are high in salt or added flavors. Nutritionists suggest eating different kinds of nuts on different days to maximize nutrition available from the various kinds.

Nuts make an exceptional addition to meals or dishes, too. Some ideas include adding them to trail mix, sprinkling on salads, cereal, oatmeal or yogurt or using them crushed as a coating for fish, chicken, or other meats. Roasting nuts brings out their special flavors. To do so, preheat oven to 300F. Place shelled nuts in a single layer on a baking sheet and roast for 7-10 minutes. They add nutrition and crunch to desserts and make great ravioli fillings and pesto.

Yes, the animals know—nuts are a very healthy food and pack a big bang for the bite in terms of their nutrients. Eat like the animals.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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When a recipe calls for coconut milk, who knew that getting the right “coconut milk” could be so confusing?  It should not be but with grocers offering so many different incarnations of this tropical nut that go by the same or very similar names, confusion abounds.  And to make selecting even more daunting, the different products really aren’t interchangeable.  Touted as the ultimate non-dairy beverage, bursting with health benefits that run the gamut from aiding with weight loss to preventing heart disease to balancing cholesterol levels, one needs to know which to use for what.  So what is coconut milk and all of its incarnations?  Which should we use for what?

Coconut milk is the real deal and the one you want for cooking.  True coconut milk comes in a can and is  found in the international aisle usually near the Asian food items.  It is a thick, fatty liquid made from steeping shredded coconut in hot water at a 1:1 ratio resulting in a thick, pourable product.  Good brands will have a thick cream that separates and rises to the top.  The more separation and thicker the cream, the better the product.  It has a coconut-y flavor making it a key ingredient in many Asian and Indian dishes.

Light coconut milk is merely a watered down version (1:2 ratio) of full-fat coconut milk.  Light coconut milk does not separate to give coconut cream.  It may be substituted for half-and-half in recipes with approximately half the fat of half-and-half.

Coconut water is a hip new drink made from the liquid that is naturally inside the wild, immature coconut nut.  Drink it, but do not cook with it.  Being high in potassium, it is a popular post-workout beverage due to its nutritional value.  It is also an excellent substitute for liquids used in sorbets.  Coconut water is blended with coconut cream to create coconut milk.

Carton of coconut milk is a beverage usually found in the dairy section of the store next to the other non-dairy milks.  It may be unsweetened or sweetened (with sugar) and is used as you would dairy milk for sipping, splashing on to cereal, with coffee, or in recipes.  Coconut milk beverage can be used as a substitute for low fat or whole milk in a 1:1 ratio for general cooking and baking.  However, it should not be substituted for canned coconut milk when a recipe calls for such; they are simply different products.  The difference is mainly lots of water. To make the refrigerated version more drinkable, palatable, and comparable as a beverage alternative, manufacturers add water. So much so that it dilutes the calories from about 450 calories per cup to about 45. Some varieties also have added sugars, gums, and thickeners.

Coconut cream is the most concentrated version of coconut milk.  With a high fat content and low water density, it is incredibly rich and will make any recipe creamier.  It can be used to thicken soups or to make vegan whipped cream.  Sold in cans, it is also found in the international aisle near the Asian food items.

Sweetened cream of coconut is coconut cream that has been sweetened.  It is incredibly sweet and intended for cocktails like a Pina Colada or to be used in a frozen dessert.

Coconut milk has erroneously gotten a bad rap because it is high in saturated fats.  Research reveals that coconut milk has unique fatty acids which provide a healthy source of fat, thereby contributing to the fore mentioned health benefits.  Further, new research finds that people who include healthy fats in their diet, like those found in coconut milk (medium-chain triglycerides), eat less than those who do not.

In a ‘coconut’ shell—with a little coconut milk knowledge, choosing the right milk for the job does not have to be confusing nor do you need to be overly concerned about the saturated fat found in coconut milk.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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