Eating foods that are high in saturated fats can be unhealthy for your heart, and can lead to weight gain in some people. Substituting olive oil, a healthy type of fat that contains monounsaturated fats, in your baking can help reduce your risk of high cholesterol and heart disease. Olive oil is available in several different grades, from virgin to light to extra extra virgin. Experiment with the different forms of olive oil in your cooking and baking to see which you like best.
Step 1
Substitute olive oil for butter, margarine, shortening or other oils that you would normally use in your baking. Many of the fats commonly used in baked foods are saturated fats according to DVO Enterprises' Home Cook'n column. Olive oil is 77 percent monounsaturated--a healthier type of fat. Use the same measurements you would use for the fat in your original recipe when using olive oil, or use a little less to reduce the fat content even more.
Step 2
Grease your cake pans, cookie sheets and other cookware with olive oil instead of butter when baking cakes, cookies or roasting meats. Pour a small amount of olive oil on a paper towel and rub the towel on the surface of your cooking vessel to grease it.
Step 3
Brush olive oil on your meats or breads to give them a brown color and crispy texture. Original recipes using butter or vegetable oils can add unhealthy saturated fats to baked chicken or freshly baked rolls. Light and extra virgin olive oils do not have a strong flavor and may well complement the flavors of baked or broiled meats and fish.
Step 4
Experiment with your baking to find the substitution that preserves the flavor of your dish, while cutting back on saturated fats. You do not need to replace all of the fat sources with olive oil to reap the benfits; some recipes may taste better with half of the original fat and half olive oil. Reducing even some of the saturated fats in your meals can be beneficial to your health.
Things You'll Need
- Olive oil
- Measuring spoons
- Paper towels
- Basting brush
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