It can be found in all refrigerator shelves and is often an integral part of our food. Whether on bread, in the pan or in your favorite cake: butter is simply a must.
But what can you do if you follow a vegan diet and margarine becomes too boring for you? Are there other vegan alternatives to butter ? Yes, they exist, and you can even make some of them yourself !
Fats & oils – but vegan please!
There are many arguments in favor of a vegan lifestyle : animal welfare, climate and environmental protection, health aspects and nutritional justice, for example, are mentioned by the Albert Schweitzer Foundation . Ethical motives often play a major role, but many of us are also motivated by the desire for healthier and more sustainable food .
Word has now gotten around that fats are essential for a balanced diet . The benefits for the body are obvious : fats not only provide taste, but also promote your metabolism, among other things.
They promote the absorption of fat-soluble vitamins and play an important role in the formation of hormones .
The type of fatty acids that both animal and vegetable fats consist of is particularly important for the health benefits . Science divides fatty acids into three categories : saturated, monounsaturated and polysaturated.
The so-called “ good fats ” include unsaturated fatty acids , although the monounsaturated fatty acids can be produced by the body itself.
However, the polyunsaturated or essential fatty acids must be consumed through food. Omega 3 and Omega 6 are probably among the best-known representatives.
According to Prof. Gerhard Jahris from the University of Jena , the optimal ratio of saturated and unsaturated fatty acids is 1:2. At least two thirds of the fats consumed should consist of unsaturated fatty acids.
But where do you get the valuable fats if you avoid meat and fish and want to switch to alternatives to butter , vegan cream , etc.? The good news : Numerous plant-based foods are among the most valuable sources of nutrition . And so that you don't lose track, we have made a selection for you here.
Vegetable oils and margarine
Let's start with a few classics.
Virgin olive oil, rapeseed oil and linseed oil belong in every household. They have an anti-inflammatory effect and can prevent arteriosclerosis and other diseases. Native means that the oils are cold-pressed and therefore natural . This means that their vitamins and other valuable components are preserved.
They are often more flavorful than their more refined counterparts and are best consumed cold .
However, refined oils are best suited for frying and deep-frying . These are significantly more heat-resistant and therefore do not develop unhealthy trans fats, which can increase cholesterol levels and lead to cardiovascular diseases .
They hide mainly in fast food, but also in margarine . If you use margarine as an alternative to butter , make sure that it does not contain any hydrogenated or partially hydrogenated fats.
But native oils can also develop trans fats if they are heated too much . We therefore recommend that you use refined olive oil, coconut oil or high-oleic oils (special sunflower, rapeseed or safflower oils).
6 alternatives to butter: delicious vegan spreads
Bread is an indispensable part of most households . It's not for nothing that in some regions it's not called lunch and dinner, but rather lunch and dinner.
A study of bread consumption in Germany found that over 97% of households bought bread in 2020. The annual amount per household averages just under 38 kilograms.
Are you also a snack fan, but want to do without butter ? Then you can make your sandwich an appetizing taste experience with the following vegan spreads :
- Silken tofu : Unlike regular tofu, silken tofu is barely pressed and is not drained. It also consists of 80% water. It is easy to spread and is almost tasteless. You can season it as desired and even use it as a base for jelly and yogurt.
- Vegan curd alternatives : A good alternative to replace butter ; You can find them in organic markets and health food stores as well as in well-stocked supermarkets. Quark alternatives can be perfectly spiced up with fresh herbs, garlic and onions . For the sweet ones among us: A dollop of homemade jam on the vegan curd tastes simply heavenly.
- Nut butter : Nuts in salads or as a crunchy snack in between are healthy and filling. In the form of puree, they are also a great alternative to butter . Whether almond, cashew or peanut, the choice is yours. However, if you don't like the consistency, you can also try nut butter. It is usually made from almonds, peanuts or hazelnuts.
- Avocados : Thanks to their gentle taste, their soft consistency and their high content of essential fatty acids, the avocado also belongs on bread. Simply crush it lightly, season with pepper if you like, spread it on the bread and you're done.
- Oils : Native oils are also suitable as a spread on bread or for dipping. If you rely on high quality and full-bodied taste, you certainly won't miss butter .
Bake, bake… the best vegan cakes
The next birthday is coming up, your best friend is coming over for a coffee or you're treating yourself to a relaxing baking session in between. The best vegan cakes , tarts and cookies make our taste buds rejoice . With our tips, you can make any of your favorite vegan recipes in no time.
A fruity and mild substitute for butter is butternut squash. Its soft flesh tastes slightly buttery and fits perfectly in your bakery. It is also grown in Germany and therefore has a positive effect on your ecological balance .
Silken tofu, avocado and oils are not only suitable as a spread, but also for baking and cooking. Depending on your preference and recipe, neutral or intensely flavored versions are particularly suitable. If you like it nutty, you can use nut oils or even a nut butter .
You can also easily use unhydrogenated margarine as an alternative to butter when baking. When shopping, make sure that it really contains purely plant-based ingredients. Many manufacturers add buttermilk, whey or yogurt to their margarine .
Or you can prepare your own margarine . This is easy to do, for example, with cocoa or coconut butter, heat-resistant oil and a little salt.
Another popular option is baking mixes . There are now plenty of vegan alternatives that work wonderfully without butter . Take a look at our shop !
Who needs butter anyway?
You see, it's not difficult to do without butter . There are numerous vegan alternatives to butter that you can use to strengthen your health and protect the environment.
Sustainability is the order of the day. And if you can also please your taste buds with a vegan diet , all the better! We hope you have fun experimenting !
