Using extra virgin olive oil in cooking can bring numerous benefits, especially because it is a healthier food and is also recommended by the WHO as a cornerstone of the Mediterranean diet.
In fact, among all the cooking oil options , extra virgin olive oil is an excellent option for replacing butter in many recipes, especially for dishes like sauces, pasta sauces, sautéed vegetables, and even for cooking meat and fish.
Substitute butter in recipes
As a general rule, we recommend replacing the butter-oil ratio by about three-quarters.
That is, if a baking recipe calls for a stick of butter (about 8 tablespoons), for example, use 6 tablespoons of extra virgin olive oil.
If the recipe calls for melted butter, follow the instructions and replace the oil with butter in three-quarters of the quantity.
What should I do if the recipe calls for creaming the butter with sugar?
If the butter is creamed with sugar and the recipe calls for additional liquid (such as milk), follow the recipe instructions, substituting three-quarters of the oil with butter.
If a recipe, like carrot cake, calls for vegetable or canola oil, would it be better to use extra virgin olive oil?
Yes, extra virgin olive oil is always the best choice nutritionally.
As for the proportions in the recipe, just use olive oil on a one-to-one basis.
For example, if a recipe calls for half a cup of vegetable oil, you can use the same amount of extra virgin olive oil.
Not only that, but your cake and other baked goods will benefit from the fuller, more delicious flavor of a good olive oil.
In cooking , a delicate extra virgin olive oil, with low bitterness and spiciness, is always a good choice.
Extra virgin olive oil typically has a stronger, more decisive flavor than butter, so choosing a milder one will limit this characteristic.
But it is possible to use a more robust oil , perhaps in recipes that call for chocolate.
In fact, high-quality chocolate can withstand the bitterness and spiciness of a medium or even robust extra virgin olive oil.
How to replace butter with oil in recipes
For savory dishes where the meat or vegetables are cooked over the stove or in the oven (such as sautéing, stir-frying, or roasting), you can almost always replace the butter with olive oil .
Not only that: on average, you use half as much for an equally good result, reducing the amount of saturated fat, helping to reduce burning and obtaining an exaltation of flavours!
The main differences between oil and butter , besides the nutritional qualities, are that extra virgin olive oil has a strong and very different flavor from butter.
Depending on where the olives were grown, the flavor of an extra virgin olive oil can range from fruity, slightly bitter, spicy, herbaceous, vegetal, fragrant, balanced.
We recommend tasting the oil before using it for cooking so you know how it will affect your recipe and choose the best extra virgin olive oil.
Not everyone knows this, but recipes for roast chicken or oven-roasted pork are a great way to enhance the flavor of extra virgin olive oil.
You can easily substitute oil for butter in most pasta recipes, especially those with lots of fresh vegetables.
As noted above, we recommend replacing three-quarters of the butter in a recipe with olive oil.
Is extra virgin olive oil better than butter for cooking?
Unlike butter, extra virgin olive oil is low in saturated fat and rich in antioxidants.
Butter can contain up to 65% (or more) saturated fat, while extra virgin olive oil comes in at a much more reasonable 14%.
Extra virgin olive oil will work well in preparations such as brownies of all kinds, muffins and baked goods.
When it comes to sautéing, roasting, and pan-frying, you can use just extra virgin olive oil or, in some cases, both: for example, to toast risotto, some chefs use half butter and half extra virgin olive oil.
Table for replacing butter with oil
Below is a handy table you can use to convert butter to oil ratios in recipes:
In conclusion, here are some general guidelines for replacing butter with oil in cooking:
- Always determine the amount of butter needed in the recipe: if the recipe calls for 1/2 cup of butter, you will need to replace this amount with an equivalent amount of oil.
- Choose the right oil based on the recipe you're preparing. For example, extra virgin olive oil works well for dishes like sauces and dressings, baked goods, and oil-based cakes.
- Generally, use a 1:1 ratio: for example, if the recipe calls for 1/2 cup butter, you can use 1/2 cup oil as a substitute.
- Pay attention to the consistency: oil has a different consistency than butter, so you may need to make some adjustments to adjust the consistency of your recipe. For example, when making a sauce, you can add some cooking water or milk along with the oil to achieve a creamier consistency.
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Adjust the flavor: Oil has a different flavor than butter, so you may need to add other ingredients to adjust the flavor.
For example, a trick for a more buttery-tasting shortcrust pastry (but using oil) is to add a little vanilla essence or icing sugar to the oil.
Finally, we remind you that the beauty of cooking is experimentation: try, challenge yourself, and the results will soon follow!
