Page 43 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2
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Chapter 1
Basic Knowledge
Dietitian’s Reminder
Animal fats (e.g. butter) and vegetable fats (e.g. olive oil) contain same amounts of calories.
Excessive intake can lead to weight gain and hence obesity. Therefore, overuse of any kinds of
oil, be it monounsaturated fatty acid (MUFA)-rich (e.g. olive oil and canola oil) or not, should be
avoided.
Cooking Tips
Butter to Olive Oil Conversion
When making bread or desserts, you can consider substituting cholesterol-free olive oil for butter
to reduce oil consumption and thus promoting cardiovascular health. The butter to olive oil
conversion is shown on the right chart:
Some olive oil sold in the market is only suitable for pan-frying and stir-frying, but not for deep-
frying. When exposed to high heat, olive oil degrades and releases smoke containing acrolein
which causes irritation of the respiratory tract.
Butter Olive oil
1 tsp 3/4 tsp
1 Tbsp 2 ¼ tsp
1/2 cup 6 Tbsp
1 cup 3/4 cup
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