Whole Food Plant-Based Butter Alternatives for a Healthier Lifestyle

Healthy Whole Food Plant-Based Butter Alternatives: Simple and Nutritious Recipes

In our quest for a healthier lifestyle, we’re always on the lookout for whole food plant-based alternatives to processed and ultra-processed vegan store-bought foods. One of the biggest challenges we’ve faced is finding a suitable replacement for vegan butter. Determined to reduce the ultra-processed foods in our fridge, we set out to create our own delicious and nutritious whole food plant-based butter alternatives. Below, we’ve included some simple and wholesome recipes that can be used as spreads for butter or on vegetables:

• Cashew-Coconut Butter Spread
  • Ingredients: Raw cashews, coconut oil, water, nutritional yeast, salt, lemon juice
• Sweet Potato-Cashew Spread
  • Ingredients: Sweet potato, raw cashews, water, nutritional yeast, salt, lemon juice
• Cauliflower Butter Spread
  • Ingredients: Cauliflower, water, nutritional yeast, salt, lemon juice, garlic powder
• White Bean Butter Spread
  • Ingredients: Cooked white beans, water, nutritional yeast, salt, lemon juice, garlic powder
• Oat Butter
  • Ingredients: Rolled oats, water, nutritional yeast, salt, lemon juice, garlic powder
• Oat Butter with Coconut Oil
  • Ingredients: Rolled oats, water, coconut oil, nutritional yeast, salt, lemon juice, garlic powder

These recipes are not only easy to make but also packed with nutrients, offering a heart-healthy alternative to traditional butter and margarine. Enjoy experimenting with these spreads and feel good about reducing the ultra-processed foods in your diet! 😊

On to the Recipes

Here’s a simple recipe for a whole food plant-based alternative to butter or margarine using cashews and coconut oil. This spread is creamy, delicious, and versatile.

Cashew-Coconut Butter Spread

Ingredients:

• 1 cup raw cashews
• 1/4 cup coconut oil (melted)
• 1/4 cup water
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)

Steps:

1. Soak the Cashews: Soak the cashews in water for at least 4 hours or overnight. This softens them and makes them easier to blend.
2. Drain and Rinse: Drain and rinse the soaked cashews.
3. Blend: In a high-speed blender or food processor, combine the soaked cashews, melted coconut oil, water, nutritional yeast (if using), salt, and lemon juice (if using).
4. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
5. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
6. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Alternatives and Additions:

• Avocado: For a different flavor and added creaminess, you can blend in half an avocado.
• Herbs: Add fresh or dried herbs like rosemary, thyme, or dill for a savory twist.
• Garlic: Blend in a clove of garlic for a garlicky spread.
• Sweet Version: Add a tablespoon of maple syrup or agave nectar for a sweet spread.

Health and Nutrient Data:

• Cashews: Rich in healthy fats, protein, and essential minerals like magnesium and zinc.
• Coconut Oil: Provides medium-chain triglycerides (MCTs) which can be beneficial for energy and metabolism.
• Nutritional Yeast: A great source of B-vitamins, including B12, if fortified.
• Overall: This spread is free from cholesterol and trans fats, making it a heart-healthy alternative to traditional butter and margarine.

Enjoy your homemade plant-based butter alternative! 😊

Here’s a recipe for a whole food plant-based butter alternative that doesn’t use any oils or fats. This spread uses sweet potatoes and cashews for a creamy, nutritious option.

Sweet Potato-Cashew Spread

Ingredients:

• 1 medium sweet potato
• 1/2 cup raw cashews
• 1/4 cup water (adjust as needed)
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)

Steps:

1. Prepare the Sweet Potato: Peel and cube the sweet potato. Steam or boil until tender, about 10-15 minutes.
2. Soak the Cashews: While the sweet potato is cooking, soak the cashews in hot water for about 15 minutes to soften them.
3. Drain and Rinse: Drain and rinse the soaked cashews.
4. Blend: In a high-speed blender or food processor, combine the cooked sweet potato, soaked cashews, water, nutritional yeast (if using), salt, and lemon juice (if using).
5. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
6. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
7. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Health and Nutrient Data:

• Sweet Potatoes: Rich in vitamins A and C, fiber, and antioxidants.
• Cashews: Provide healthy fats, protein, and essential minerals like magnesium and zinc.
• Overall: This spread is free from added oils and fats, making it a heart-healthy alternative to traditional butter and margarine.

Sure! Here’s a recipe for a whole food plant-based butter alternative that doesn’t use any nuts or oils. This spread uses cauliflower and nutritional yeast for a creamy, nutritious option.

Cauliflower Butter Spread

Ingredients:

• 1 small head of cauliflower
• 1/4 cup water (adjust as needed)
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)
• 1/2 teaspoon garlic powder (optional, for added flavor)

Steps:

1. Prepare the Cauliflower: Break the cauliflower into florets and steam or boil until tender, about 10-15 minutes.
2. Blend: In a high-speed blender or food processor, combine the cooked cauliflower, water, nutritional yeast (if using), salt, lemon juice (if using), and garlic powder (if using).
3. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
4. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
5. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Alternatives and Additions:

• Herbs: Add fresh or dried herbs like chives, parsley, or dill for a savory twist.
• Spices: Incorporate spices like paprika, cumin, or turmeric for added flavor.
• Sweet Version: Add a tablespoon of maple syrup or a pinch of cinnamon for a sweet spread.

Health and Nutrient Data:

• Cauliflower: Low in calories and rich in vitamins C and K, fiber, and antioxidants.
• Nutritional Yeast: A great source of B-vitamins, including B12, if fortified.
• Overall: This spread is free from nuts, oils, and fats, making it a heart-healthy alternative to traditional butter and margarine

Sure! Here’s another whole food plant-based butter alternative that doesn’t use nuts, oils, or fats. This recipe uses white beans and nutritional yeast for a creamy, nutritious spread.

White Bean Butter Spread

Ingredients:

• 1 cup cooked white beans (cannellini or navy beans work well)
• 1/4 cup water (adjust as needed)
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)
• 1/2 teaspoon garlic powder (optional, for added flavor)

Steps:

1. Prepare the Beans: If using canned beans, drain and rinse them well. If using dried beans, soak them overnight and cook until tender.
2. Blend: In a high-speed blender or food processor, combine the cooked beans, water, nutritional yeast (if using), salt, lemon juice (if using), and garlic powder (if using).
3. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
4. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
5. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Health and Nutrient Data

• White Beans: Rich in protein, fiber, and essential minerals like iron and magnesium.
• Nutritional Yeast: A great source of B-vitamins, including B12, if fortified.
• Overall: This spread is free from nuts, oils, and fats, making it a heart-healthy alternative to traditional butter and margarine.

Oat Butter

Ingredients:

• 1 cup rolled oats
• 2 cups water
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)
• 1/2 teaspoon garlic powder (optional, for added flavor)

Steps:

1. Cook the Oats: In a medium saucepan, combine the rolled oats and water. Bring to a boil, then reduce the heat and simmer for about 10-15 minutes, or until the oats are very soft and have absorbed most of the water.
2. Blend: Transfer the cooked oats to a high-speed blender or food processor. Add the nutritional yeast (if using), salt, lemon juice (if using), and garlic powder (if using).
3. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
4. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
5. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Alternative Version with Coconut Oil

Ingredients:

• 1 cup rolled oats
• 2 cups water
• 2 tablespoons coconut oil (melted)
• 1 tablespoon nutritional yeast (optional, for a cheesy flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1 teaspoon lemon juice (optional, for a tangy flavor)
• 1/2 teaspoon garlic powder (optional, for added flavor)

Steps:

1. Cook the Oats: In a medium saucepan, combine the rolled oats and water. Bring to a boil, then reduce the heat and simmer for about 10-15 minutes, or until the oats are very soft and have absorbed most of the water.
2. Blend: Transfer the cooked oats to a high-speed blender or food processor. Add the melted coconut oil, nutritional yeast (if using), salt, lemon juice (if using), and garlic powder (if using).
3. Process: Blend until smooth and creamy. You may need to stop and scrape down the sides a few times to ensure everything is well mixed.
4. Adjust Consistency: If the mixture is too thick, add a little more water, one tablespoon at a time, until you reach your desired consistency.
5. Store: Transfer the spread to an airtight container and refrigerate. It will firm up slightly as it cools.

Health and Nutrient Data:

• Oats: Rich in fiber, particularly beta-glucan, which can help lower cholesterol levels. They also provide a good source of vitamins and minerals, including manganese, phosphorus, and magnesium.
• Coconut Oil: Provides medium-chain triglycerides (MCTs) which can be beneficial for energy and metabolism.
• Nutritional Yeast: A great source of B-vitamins, including B12, if fortified.
• Overall: Both versions of this spread are free from dairy and nuts, making them heart-healthy alternatives to traditional butter and margarine.

😊

See our recipes category https://pernillas-health.com/category/recipes/