From marthastewart.com
KEY POINTS
- Vegan butter is made from plant-based oils, nuts, and seeds. It can replace dairy butter 1:1 in most recipes.
- While vegan butter lacks the flavour and firmness of dairy butter, high-fat stick styles perform well in baking and pastries.
- Plant-based butters are dairy-free and cholesterol-free but can be high in sodium or saturated tropical oils, so it's important to read the label.
Whether whisked into mashed potatoes or spread liberally onto your English muffin, there's no substitute for fresh butter—or is there? These days, you're likely to find plenty of plant-based butter options wedged next to squares of cream cheese and sticks of Irish butter in the dairy case at your grocery store. So, what is vegan butter—and is it worth exploring? We asked a registered dietitian and a vegan baking expert author to enlighten us about which ingredients to look for (or pass over) and how to use them.
- Connie Elick, MS, RD, and instructor of Health-Centered Culinary Arts at the Institute of Culinary Education's LA campus
- Saloni Mehti, pastry chef, food blogger, and photographer behind the site, Pastry by Saloni, and author of the cookbook, Vegan Baking Made Simple
What Is Vegan Butter?
Qwart / Getty Images
Vegan butter is a plant-based product, meaning it's not made from cow's milk, like more conventional (and familiar) types of butter (or from goat's milk, a tangy alternative). "Plant-based butters can be made from various combinations of ingredients, including plant-based oils, like soybean, avocado, olive, palm, or coconut, and may include some nuts or seeds," explains Connie Elick, MS, RD, and instructor of Health-Centered Culinary Arts at the Institute of Culinary Education's LA campus. Some brands, such as Miyoko's Creamery, also incorporate plant milks, like oat milk or cashew milk, into their products.
Sticks and Tubs
The ingredients vary widely, and so do the formats and styles. Similar to dairy butter counterparts, many brands package vegan butter in sticks and tubs and offer salted, unsalted, and European-style cultured butter options. Some are called "buttery" spreads, others are labelled plant-based or vegan butter, depending on the manufacturer.
How to Use It
"You can use plant-based butter much like dairy butter in most situations," says Saloni Mehti, pastry chef, food blogger behind the site, Pastry by Saloni. "For everyday use, like cookies, cakes, toast, or cooking, these butters work beautifully; they melt and spread well, and you can usually swap them 1:1 for dairy butter."
But that's not all. She also uses vegan butters in recipes where butter is the star, and top-notch quality is paramount. "I've even used them in laminated doughs, from croissant loaves to mille-feuille, and with the right technique (mainly keeping everything cool, they hold up surprisingly well."
Dairy vs. Vegan Butter
That said, there are some small differences, she notes. Working with vegan butters can be an adjustment, so it may take some time and patience to navigate the ins and outs.
Flavour and Texture
"Vegan butter lacks milk solids, so you won't get the same browned butter flavour," Mehta explains. It can be a bit softer, too, so it may melt faster in high-heat recipes or need more chill time for pastries. "But overall, when you know how to handle it, vegan butter can deliver excellent results even in advanced bakes," she says.
She seeks out brands that lend her baked goods a clean flavour, hold structure well, and don't overload on additives. Both Country Crock and Earth Balance check those boxes, Mehta says.
TIP
"I always look for stick-style vegan butters designed for baking, not just soft tub spreads," Mehta says. "I prefer options with a higher fat content and minimal water, which helps mimic the texture and performance of traditional butter,” she says.
Pros of Vegan Butters
In addition to its cooking and baking applications, there are plenty of pluses working in this product's favour.
Dairy-Free Products
These plant-based butters are an alternative option for vegans and vegetarians since they're not made from animal products, Elick says. "It is also a good alternative for those who have lactose intolerance or allergies to dairy," she says.
Good Fats
Another upside: "Plant-based butters are cholesterol-free and contain monounsaturated and polyunsaturated fats, which are 'good' fats that are beneficial for the heart and overall health and considered healthier than saturated fat and trans fat," Elick says.
Cons of Vegan Butters
Still, there may be some drawbacks to vegan butter. As noted, many of the products contain a mix of oils, some deemed healthy, others, perhaps not. And there are additional factors that can tip the scales in the wrong direction.
High Sodium
Some products have higher sodium content than unsalted butter. Too much sodium in the diet can contribute to high blood pressure, Elick explains.
Highly Processed
"Plant-based butters may be highly processed, have artificial colouring or other additives, and may contain common potential allergens," she points out.
Saturated Fat
Mehta steers clear of products packed with emulsifiers, artificial flavours, or very high amounts of saturated tropical oils like palm or coconut. "One may want to avoid plant-based butters that contain coconut oil or palm oil, which both contain high amounts of saturated fat," Elick notes.
Diets that contain high amounts of saturated fat can contribute to the development of cardiovascular disease, she explains. "Too much saturated fat can lead to clogged arteries which increases risk of heart attack, stroke, and peripheral artery disease."
Palm oil may also raise red flags because of its role in contributing to deforestation and the loss of biodiversity of species. However, some plant-based butters contain sustainably made palm oil, Elick says. "Check the label for certifications on the product label, such as 'Fair Trade' or 'Rainforest Alliance' to help make a sustainable choice," she suggests.
https://www.marthastewart.com/what-is-vegan-butter-and-how-to-use-it-11826608
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