Hi, I'm Teresa Howes and welcome to my fresh kitchen. Today, I want to talk to you about how to build a butter substitute. One stick of butter even though as much as we love it and as delicious as it makes everything taste has 800 calories and 80 percent of your cholesterol needs and 300 percent of your saturated fat needs for the day. So obviously it's a great idea to find ways to eliminate using butter with heart healthy better options for you. The first thing a lot of people think about is margarine. Margarine while it is a better option cause it's made from plants verses animals meaning it has no saturated fat, it still carries the same caloric load and it also depending on how they make it and what who the manufacturer is could be high trans fat which is actually worse for you than the butter. So the best thing to do is to look for substitutes that replace the calories with less and they also give you other heart health benefits and add more flavor. Lets say you were gonna sauté some veggies. Instead of sautéing them in butter try using just water to steam it or adding white wine. Once their steamed and they are seasoned properly no one's gonna miss the butter. If you really wanted to use fat when you're cooking your vegetables olive oil would be a great way and it's actually full of heart healthy fats which is better for your cholesterol levels or you can use a non-fat cooking spray which practically has no calories at all and baking instead of one stick of butter there's so many butter replacements that you could use that don't give you those 800 calories but give you other health benefits. One of my other favorite things to use is an overripe banana. One overripe banana will replace a stick of butter, save you 700 calories plus it's high in B vitamins, potassium and fiber. Another great option is pumpkin puree cause pumpkin puree will save you 750 calories but it also has anti-inflammatory benefits and it's also a good source of fiber and other great option when you're baking is to use Greek yogurt instead of butter. A half a cup of Greek yogurt will serve the same purpose as butter as far as bringing some density to your baked goods and keep them from drying out and it will add 12 extra grams of protein and 10 percent of your daily calcium needs.