How to replace mayonnaise in salads recipes. What is the best substitute for mayonnaise in different dishes? Sour cream sauce with mustard
Our site is dedicated to a healthy lifestyle, and health depends on how well and properly we eat, so today we will talk about what can replace mayonnaise.
This topic is far from accidental, because we all love to cook and eat dishes in the preparation of which mayonnaise is used.
However, if you care about your health, then a very reasonable decision would be to refuse to eat mayonnaise of industrial production, since it contains a fairly large number of components harmful to the body.
Does this mean that we will have to completely abandon our favorite foods? This is not necessary at all, I will tell you what sauce you can replace mayonnaise with.
This sauce has excellent taste, is in no way inferior to mayonnaise, does not contain harmful additives and more beneficial to health.
Replacing mayonnaise with sour cream sauce
Ingredients for the sauce:
- Sour cream - 7 tablespoons
- Olive oil - 3 tablespoons
- Mustard - 1 teaspoon (you can put half a teaspoon of mustard)
- Lemon juice or apple cider vinegar - 1 tablespoon
- Salt and pepper - a little, to taste
- Optionally, you can add a little finely chopped greens to the sauce - dill, parsley.
Making the sauce
- In a small deep bowl, combine olive oil, mustard, lemon juice, salt and pepper. Mix the mixture thoroughly.
- Then add sour cream and mix well again. At the final stage of cooking, you can add some finely chopped herbs.
Sour cream sauce is ready! It goes well with all your favorite salads where mayonnaise is required according to the recipe. Sandwiches can also be made with this sauce.
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Good day to you, my dear readers! In conditions of global warming, not every winter pleases us with a decent snow cover, but a solid layer of mayonnaise in winter salads is guaranteed every year. No sauce is as popular in our country as mayonnaise. And no matter how much they talk about its dangers, we continue to use mayonnaise in unmeasured quantities.
However, the light did not converge on mayonnaise, it can be easily replaced - with health benefits and not to the detriment of taste. Let's try?
So, how to replace mayonnaise so that it is healthy, tasty and simple. For your convenience, each recipe below starts with information about cooking times, shelf life, and whether the sauce will help.
But first, a little about its dangers.
Why is the famous sauce harmful?
Honestly, quality mayonnaise itself is not that bad. But it is too fatty, high in calories, saturated with salt and significantly improves the taste of foods, which leads to overeating.
A safe rate for mayonnaise is one tablespoon per week. And this is the limit! It is even better to use it less often (for example, exclusively on holidays) and no more than the same single spoon. Can you do it? That's just it.
Therefore, let's look for a worthy alternative to mayonnaise, no less tasty, but always healthy.
A worthy replacement: the simplest options
Sour cream
- Can be cooked in 1 minute
- Recommended for those who are losing weight (especially if the basis is low-fat natural yogurt)
This recipe is the easiest to make at home. All you need is sour cream, ready-made mustard, etc. Mix them in a proportion that you find delicious.
Even if you use 20% sour cream, your "mayonnaise" will be at least 3 times less fat than the classic sauce.
But you can take low-fat sour cream or just natural yogurt (I choose it).
Instead of sour cream, you can also use soft and tender curd - this is usually the curd for baby food without additives. Its fat content ranges from 5-9%, and this is significantly lower than ordinary sour cream.
By the way, the option with sour cream or yogurt is suitable for replacing mayonnaise when baking fish, meat, dishes with minced meat, etc. I myself have repeatedly cooked meat in French, using a mixture of yogurt, black pepper and mustard - the meat turns out to be unusually tender.
Curd
- Can be cooked in 2 minutes
- Highly Recommended for Weight Loss
This recipe is "utterly" simple: mix soft cottage cheese and kefir, add spices of your choice (black or other types of pepper, suneli hops, dried dill or parsley) and / or garlic. You can also add ready-made mustard, chopped greens.
For a perfectly smooth sauce, blend in a blender. But I always interfere manually, and in most cases that is enough. However, for dressing popular layered salads ("Herring under a fur coat", "Mimosa", "Matryoshka"), as well as salad mixes (crab, winter, etc.), it is better to use a blender.
By the way, cottage cheese is the very same superfood for weight loss. Read on for a ready-made weight loss plan based on a healthy diet.
Avocado dressing
- Can be cooked in 4 minutes
- Stored in the refrigerator for up to 7 days
- For those who are losing weight, use with caution (about a teaspoon a day - the sauce is healthy, but fatty, but the fats in it are polyunsaturated and contribute to the normalization of metabolism)
- Suitable for fasting food and vegetarians
Ingredients: 1 avocado (definitely ripe!), 1 large clove of garlic, 3-4 tablespoons of lemon juice, half a glass of extra virgin olive oil, salt, black pepper or other hot spices to taste.
Peel the avocado and mix in a blender with lemon juice until the consistency of a cream. Add garlic, spices, oil and beat thoroughly again.
And now for the most savory recipes
Dzatziki sauce (wai, what a beautiful name)
- Can be cooked in 3 minutes
- Stored in the refrigerator for up to 2 days, but it is best to eat fresh
- Strongly recommended for weight loss and rejuvenation
Ingredients: 1 small cucumber, 200 grams of natural yogurt, some garlic, olive oil, spices, salt and herbs.
Adjust the liquid of the sauce with a cucumber - if you need a liquid sauce to pour over meat, fish, potatoes and other side dishes, then just three cucumbers on a fine grater. If you need a thick one (for example, for dressing salad "Olivier"), then after chopping the cucumber must be squeezed out.
Add the rest of the ingredients to the grated cucumber and mix.
In my opinion, the taste is much brighter than that of mayonnaise, and the benefits are obvious.
Mega-healthy flaxseed dressing
- Can be cooked in 3 minutes (if flax seeds are soaked in advance)
- Stored in the refrigerator for up to 5 days
- Recommended for those who are losing weight and fans healthy eating, will add variety to any diet
- Suitable for fasting and vegan eating
Wash 2 tablespoons of flax seeds and soak for an hour in plain water. Drain the water, and in a blender, mix the seeds with 2 tablespoons of balsamic vinegar and a small pinch of salt.
Delicious spicy sauce for salad (and makes vegetable salads masterpieces), meat, fish.
By the way, since vegetables bloom with such a dressing, it's time to cook and enjoy their exquisite taste.
In fact, these sauces can only be called homemade mayonnaise.
Homemade mayonnaise "Classic"
- Can be cooked in 7 minutes
- Stored in the refrigerator for up to 3 days
- Categorically, you can eat only in rare moments of weakness (no more than once a week)
This is a homemade sauce recipe that we buy in stores, but without preservatives or additives.
Ingredients: 2 egg yolks, a glass of oil, 2 teaspoons of 3% vinegar, 1 teaspoon each of mustard and sugar, and salt to taste.
Beat the yolks, mustard, sugar and a pinch of salt until foamy. Slowly pour the sunflower oil into the resulting mass - carefully, a little bit, continuing to beat. Gradually the mixture thickens and acquires a characteristic White color... This indicates the readiness of the dish. 
Homemade pseudo mayonnaise with cottage cheese
- Can be cooked in 3 minutes
- Stored in the refrigerator for up to 3 days
- Highly recommended
This is the so-called pseudo mayonnaise, which is healthier than the classic version. Poor in fat and calories, but rich in easily digestible protein.
Ingredients: 4 tablespoons of grained or similar in consistency cottage cheese, 1 yolk, 100 grams of natural yogurt without additives, 1 tablespoon of lemon juice, 1.5 teaspoons of mustard (no slide!).
We mix everything in a blender - and the low-calorie sauce is ready!
Self-made sauces are considered safe for health. But there is still one danger - the risk of contracting salmonellosis, because raw eggs appear in the recipe. Therefore, eggs for such sauces should be purchased from trusted manufacturers, and thoroughly washed with soap before cooking.
12 delicious sauces will be a great alternative to mayonnaise, will give your favorite dishes a new, unique sound.
Many people cannot imagine their life without mayonnaise. This, to put it mildly, is not quite useful product not only dress salads, but also eat it with pizza, potatoes, cereals, grease fish, meat and poultry before baking, add to many dishes that are incompatible with mayonnaise. Claims to the popular sauce are countless.
Why is it worth giving up mayonnaise?
- First, it is a very fatty and high-calorie product.
- Secondly, the store sauce is stuffed with thickeners, emulsifiers, dyes, preservatives ... They obviously do not add health.
- Thirdly, mayonnaise is dangerous because it is made from cheap vegetable oils, which are 25% trans fats. Read about how harmful these chemical additives are, what health problems can their accumulation in the body lead to in our article.
There are a wide variety of sauces that can replace mayonnaise in salad or food. An unusual dressing of walnuts with dill and sour cream will make vegetable dishes more satisfying, add new flavor notes to them. Spicy creamy sauce with horseradish will favorably emphasize the taste of baked vegetables. Classic tartare will be a delicious addition to fish. Delicate, with an unobtrusive note of caraway, cottage cheese dressing will make the potato casserole a real delicacy. And the spicy Italian sauce will add uniqueness to any dish. The list goes on and on. And the best part is that all these dressings taste very similar to mayonnaise.
We offer you 12 recipes for delicious and simple sauces that you can safely use as an alternative to a harmful store product.
So, 12 sauces that can replace mayonnaise
Recipe 1. Cucumber sauce
Ingredients: 2 medium cucumbers, 200 g of soft cream cheese, 6-7 tablespoons of sour cream, 2 cloves of garlic, 2 teaspoons of finely chopped dill, your favorite spices and spices if desired.
Coarsely grate the cucumber and squeeze the juice lightly. Chop the garlic. Mix the pulp of the cucumber with cream cheese, garlic, dill and sour cream, add your favorite spices and herbs if desired. Cucumber sauce is a great addition to meat and potato dishes.
Recipe 2. Yogurt sauce
Ingredients: 5 tablespoons extra virgin olive oil, 1 cup unsweetened yogurt, 1 small clove of garlic, salt to taste.
Peel the garlic, pass through a press, mix with yogurt and beat with a blender. Then send to the bowl with yogurt and beat well again. Add salt to taste. This sauce is in perfect harmony with meat and mushroom dishes.
Recipe 3. Sour cream and soy sauce
Ingredients: 250 ml sour cream, 1 teaspoon of sugar, 2 tablespoons of soy sauce, 0.5 teaspoon of mild mustard (or 1 teaspoon of French mustard beans), a few drops of balsamic vinegar (optional).
Whisk sour cream with a whisk with salt, soy sauce, balsamic vinegar and mustard. For piquancy, you can add a creeper of garlic passed through a press. Sour cream soy sauce is ideal for salad dressing. It tastes very similar to mayonnaise.
Recipe 4. Delicate curd sauce
Ingredients: 100 g non-grained cottage cheese, 1 glass of milk, 1-2 teaspoons of mild mustard, 1 teaspoon of cumin, salt and sugar to taste.
Mash cottage cheese with milk, add mustard and beat well. Then add salt, sugar, cumin, crushed in a mortar, mix well. Curd sauce is good for casseroles, and goes well with vegetable and potato dishes.
Recipe 5. Sour cream-lime sauce
Ingredients: 1 cup sour cream, 5-6 sprigs of parsley, 0.5 cup extra virgin olive oil, some mustard, a quarter of lime, salt and pepper to taste.
Grind the parsley in a blender or chop very finely. Add lime juice, mustard, salt, pepper and sour cream. Whisk in a blender until smooth, and then pour in the butter in a thin stream, whisking the sauce until thickened. Instead of lime, you can use lemon, and replace sour cream with thick natural yogurt. Sour cream-lime sauce goes well with vegetables, fish and seafood.
Recipe 6. Kefir and egg sauce
Ingredients: 3 tablespoons of cottage cheese, 3 boiled chicken yolks, 5 tablespoons of kefir, a few drops of lemon juice, 0.5 teaspoon of mustard, salt and pepper to taste.
Place all ingredients in a blender bowl and whisk for 10 minutes. It turns out a very tasty and nutritious sauce, without thickeners and preservatives, which is ideal for dressing meat and vegetable salads.
Recipe 7. Italian sauce
Ingredients: 250 g of natural yogurt (better than Greek), 10 green olives, 1 large fresh tomato (you can green), 2-3 cloves of garlic, a sprig of green onions.
Chop all ingredients finely, and then beat thoroughly with a blender. It is advisable to pre-peel the tomato. This sauce is an ideal addition to mushrooms, vegetables and grilled meats.
Recipe 8. Curry sauce
Ingredients: 1 cup thick natural yogurt (ideal -), 1 teaspoon curry powder, 1 sweet and sour apple.
Cut off the peel from the apple, remove the core. Chop the flesh finely and finely into small cubes and mix immediately with yoghurt and curry so as not to darken. This sauce is in perfect harmony with vegetable side dishes and poultry dishes.
Recipe 9. Tartar sauce
Ingredients: 2 boiled yolks, juice of half a lemon, 120 ml of olive oil, 1 clove of garlic, 100 g of green onions, 1 pickled cucumber, 5-6 green olives, salt and pepper to taste.
Grind the yolks, add salt, pepper, lemon juice to them and mix thoroughly. Then pour in the olive oil in a thin stream, without stopping whisking. When the sauce thickens, it will resemble mayonnaise in consistency, add finely chopped green onions to it, mix, put the olives cut into small cubes, pickled cucumber and a clove of garlic squeezed through a press into a container with the sauce. Serve cold. Tartar sauce goes best with fish - boiled, baked or fried. It also goes well with meat dishes, seafood and vegetables.
Recipe 10. Creamy cheese sauce
Ingredients: 175 g hard cheese, 200 g cream, 2 cloves of garlic, pepper, salt, nutmeg.
Finely grate the cheese. Pass the garlic through the garlic. Pour cream into a saucepan, heat over low heat, add cheese, heat for 2-4 minutes, season with a pinch nutmeg and chopped garlic, salt and pepper, stir and cook for another 3 minutes over low heat. Creamy cheese sauce is a delicious addition to porcini mushrooms, chicken, poultry and white fish.
More recipes for sucking to replace mayonnaise:
Recipe 11. Cream sauce with horseradish
Ingredients: 3 tablespoons of grated white horseradish (available at the store), 200 ml of cream, 20% fat, half a teaspoon of granulated garlic, half a bunch of chives, salt to taste.
Finely chop the onion. Place the cream, horseradish, salt and granulated garlic in a small saucepan. Bring to a boil, remove from heat, add chopped chives and stir well again. Creamy, delicate and at the same time slightly spicy, this sauce perfectly emphasizes the taste of boiled eggs, roast beef, porcini mushrooms, baked salmon and boiled potatoes.
Recipe 12. Nut sauce
Ingredients: 150 g of shelled walnuts, 50 g of sesame seeds, 250 g of sour cream with a fat content of 15% or more, a pinch of ground black pepper, half a bunch of dill, 1 tablespoon of unrefined vegetable oil, a pinch of salt.
Lightly brown the nuts and sesame seeds in a dry frying pan (this will taste better), and then grind in a blender. Wash the greens, dry and chop finely. Combine nuts, herbs, sour cream, vegetable oil, salt to taste, add a pinch of freshly ground pepper and other spices as desired, mix everything thoroughly. Nut sauce goes well with fish, mushrooms, pancakes, potato meatballs and other vegetable dishes.
The sauces that we talked about are much tastier and healthier than mayonnaise. Delicate and savory, with spices and herbs, with nutty and citrus notes, they will become a real highlight of your table. After all, even the most ordinary products can be turned into a real culinary masterpiece with the help of a good sauce. With different dressings, the taste of the same dish can be completely different.
Experiment with your favorite foods, and it is quite possible that you yourself will invent your own original sauce recipe, which can be used as a substitute for mayonnaise. Enjoy your search for your own culinary masterpieces!
One of the main reasons for recruitment excess weight at modern people- improper nutrition. Often, we consume extra calories not from main dishes, but together with harmful fatty sauces with which we season food. Today, together with the specialists of the Elena Morozova Weight Loss Clinic, we decided to figure out why mayonnaise is harmful and how you can replace it with proper nutrition in order to diversify the menu with no less bright, but healthy recipes.
What's wrong with such supplements
The ingredients in the store-bought product make it tasty, but high in calories. First of all, these are vegetable oils, often of mediocre quality. So, here are the main arguments in favor of abandoning the classic and familiar food supplement:
- fat content (67% according to GOST). The higher this indicator, the brighter the taste and the more you want to eat it. In addition, fats, like cholesterol, overload the liver, leading to work disorders. digestive system and so on;
- preservatives and other substances to stabilize and preserve the product have a detrimental effect on the functioning of the pancreas;
- sugar and flavor enhancers provoke appetite stimulation, as a result of which overeating and all accompanying problems occur;
- transgenic fats and vinegar not only poison the body, but also tend to accumulate in it, causing atherosclerotic pathologies and other diseases of the cardiovascular system;
pronounced taste properties of seasonings dull receptors, as a result - a person ceases to enjoy the properties of natural food and more and more abuses sauces.
In addition, there are many other contraindications, and individual intolerance to the components (egg powder, mustard, etc.) should not be ruled out.
It is worth noting that the contents of bags and cans on store shelves are indirectly related to the traditional recipe for mayonnaise. The abundance of chemical additives - stabilizers, preservatives, emulsifiers and other substances of synthetic origin - made sauces a threat to human health.
Alternative for salad
If you plan to get your body in shape, then you do not need to radically change your habits, depriving yourself of the spice and taste of your favorite dishes. There are many options for replacing mayonnaise in a salad if you choose the right and healthy diet for yourself. The result is equally tasty and at the same time healthy and low-calorie dishes.
The most common alternative is sour cream. Despite the fact that she is often excluded from dietary products, it has a significantly lower calorie content, and in combination with mustard, you get a version of homemade mayonnaise. In addition, various oils can serve as a suitable substitute - linseed, sesame, olive and others.
Adherents of mayonnaise seasonings can mix their own homemade version according to classic recipe from natural ingredients, thereby reducing its energy value and being confident in quality.
We'll talk about other healthy substitutes and how to prepare them below.
Sauces and salad dressings instead of mayonnaise
The ideal alternative ingredient in light salad considered yogurt. If you have a yogurt maker, it's easy to make at home. By adding seasonings, peppers, or herbs to it, you can get tastes close to mayonnaise. The recipe is described below:
- 200 gr. yogurt;
- 2 tsp mustard dressing;
- lemon juice;
- salt, herbs, pepper to taste.
To prepare a homogeneous mass, the ingredients are whipped with a blender or by hand. It will organically fit into salads with cucumbers, radishes, tomatoes and other vegetables.
To the herring and "Olivier"
It is difficult to imagine all New Year's salads without a greasy dressing, but few people know that if you replace it with a sauce of your own production, the taste of the dishes will not suffer at all. The main
Ingredients:
- low-fat sour cream;
- mustard;
- boiled egg yolk;
- salt pepper.
You shouldn't wonder how to dress the salad instead of mayonnaise - mix the indicated ingredients in a blender and add to the herring under a fur coat or other mayonnaise salad. Once you have tried this recipe, you will no longer want to go back to store-bought preservatives.
Spicy seasoning for "Caesar"
This sauce will require:
- 1 egg;
- 2 tablespoons of olive oil;
- 1 tsp mustard dressing;
- 1 tbsp apple cider vinegar;
- anchovies - 2 pcs;
- salt.
To obtain the correct consistency of the product, the egg must be boiled for no more than 1 minute. Take the yolk, mix it with mustard and spices in a blender, gradually adding oil. Then add the anchovy and beat the mixture again.
Clinic nutritionist comment:
When looking for the perfect flavor combination, don't be afraid to experiment with recipes. Try all the dietary seasoning options homemade for various dishes. Adhering to the principles of good nutrition on a long-term basis becomes easier if food is enjoyable.
Other recipes for different occasions
There can be many options for what to use instead of mayonnaise in marinades and hot recipes - we will give several useful sauces that replace it.
Learn more about our weight loss programs:
For appetizers
When you come across descriptions of mayonnaise dishes, do not rush to put them aside - try to come up with a suitable seasoning based on our tips. For example, for homemade sandwiches, hamburgers or pizza, you can use a dressing with the following ingredients:
- cottage cheese - 100 g;
- unflavored yogurt - 100 ml;
- tomato paste - 1 tablespoon
Add spices to the resulting mass to taste and mix in a convenient way - using a blender or manually. By changing the proportions of thick and liquid products in the composition, you can adjust the consistency to the required one.
How to marinate meat
A healthy and fragrant marinade for healthy food lovers is easy to make on the basis of kefir. The lactic acid in it will make chicken, beef, or other types of tenderloin tender and juicy. For cooking you will need:
- kefir 1% fat and less - 200 ml;
- soft cheese - 100g;
- mustard - 1 tbsp. l .;
- honey - 1 tsp;
- seasonings to taste.
The meat, left in such a marinade for 3 hours, is baked in the oven, grilled, in a slow cooker, or cooked in another usual way. In addition, fish are marinated in it.
Adjika is another version of diet sauce instead of mayonnaise. It is better if it is homemade. When buying ready-made, pay attention to the composition and the presence of chemical components in it.
Clinic nutritionist comment
To diversify your menu on a diet, consider the composition of the usual dishes. Choose a lower-calorie alternative for unwanted ingredients. For example, buy lean meats and dairy products, make your own sauces, and skip frying in oil in favor of oven baking. It is possible that your favorite food will become available again, and the process of losing weight will be enjoyable.
Can avocado replace mayonnaise?
Experiments with the search for new flavors have shown that this exotic fruit can also make a worthy alternative to harmful dressings. Despite the fact that avocado is considered fat, it contains polyunsaturated fats that have a beneficial effect on metabolic processes in the body. On a diet, it is recommended to consume this sauce in moderation.
To prepare the norm for a week, take 1 ripe avocado, peel it and remove the pit. Grind 1 clove of garlic, add 3 tablespoons lemon juice and ½ cup olive oil. Mix the mass, add spices. The resulting structure resembles a cream in consistency, which is widely used in Mexican cuisine. Served with fish, meat and vegetable dishes, used in sandwiches.
Gourmet recipes
For lovers of piquant tastes, we have compiled several recommendations for creating special dressings.
Dzadziki cucumber sauce instead of mayonnaise
This idea came to the field of dietary food from traditional Greek cuisine, where any dishes are seasoned in this way - meat, fish, vegetables, etc. To create you need 1 grated cucumber, 200 grams of yogurt, garlic, olive oil, dill or parsley and salt.
Flax-seed
Flax seeds are rich in fiber, omega-3, 6 and 9 fatty acids, as well as other beneficial trace elements, have a beneficial effect on almost all body systems and are actively used in dietary nutrition as a source of vital substances.
To prepare the supplement, you need 2 tbsp. l. seeds (pre-soak them in clean water), 2 tbsp. l. balsamic vinegar and salt. Ingredients are mixed in a blender, added to salads and meat in small quantities.
Classic homemade mayonnaise recipes
Connoisseurs of the usual taste can try to make the most similar dressing at home on their own, but without preservatives and other harmful additives. Structure:
- 2 egg yolks;
- 1 glass of oil;
- 2 tsp vinegar, 3%;
- 1 tsp mustard;
- 1 tsp Sahara;
- salt.
There are small nuances in cooking. First of all, it is necessary to beat the yolks with sugar and mustard until frothy. Then gradually add the oil and the rest of the ingredients, stirring until the composition turns white.
Such a mixture is stored in the refrigerator for only 2-3 days, but its useful qualities cannot be compared with a store product.
Curd version of the classics
Instead of mayonnaise, the curd and yogurt sauce also tastes familiar, but contains significantly less fat and calories and is completely devoid of flavor enhancers and stabilizers. Connect in a container 4 tbsp. tablespoons of granular curd and 100 g of unflavored yogurt, add the yolk, a spoonful of lemon juice and mustard.
Caution should be exercised in use raw eggs in gas stations - there is a risk of transferring salmonellosis. As a precautionary measure, experts recommend buying them from trusted manufacturers, and thoroughly treating them with soap before use.
Olivier, herring under a fur coat, as well as French-style meat, fish and stuffed eggs, all these festive salads and dishes are traditionally prepared with mayonnaise. At the same time, only the lazy one did not throw a stone in his direction: it is fatty, and high-calorie, and there is a lot of salt in it, and it is not clear what is produced from it.
But, despite all these shortcomings, it still remains the most popular and irreplaceable. Say what you like, but Olivier with sour cream is far from being as tasty for everyone as with the usual Provencal.
Is mayonnaise harmful, how can it be replaced and whether it needs to be done - this will be discussed below.
Let's take a close look at the composition of the most ordinary "Sloboda", which can be bought in any store.
- vegetable oils,
- water,
- sugar,
- yolk,
- salt,
- lemon juice,
- vinegar,
- mustard oil.
Now the question is - what in the above can terrify even the most ardent supporters healthy way life? 🙂
The composition contains completely ordinary and understandable ingredients - there are no dyes, preservatives, stabilizers, regulators, enhancers ...
And “Sloboda” is guilty only in that it consists almost entirely of fat, mostly vegetable. Naturally, this is reflected in the calorie content - in one heaped tablespoon - 166 calories, in a teaspoon - 61, and in 100 grams there are already 613 kilocalories and 67 grams of fat.
Lot? Yes very many. Especially if you are following.
At the same time, 1 tbsp. a spoonful of vegetable oil is about 90 kcal, and 100 grams is already 899 kilocalories and this is 100% fat. But when we dress a vegetable salad with oil, do we think that it is very harmful just because it is high in calories?
Of course not. Fat is just as important for health and leanness as protein and carbohydrates. It's all about its quantity in our daily diet.
Therefore, if at the festive table you eat 5-6 tablespoons of your favorite mayonnaise salad, absolutely nothing terrible will happen.
I will reveal to you terrible secret🙂 - even if you eat 10 spoons, you will not gain weight either. But, if you do this every day, then weight gain is most likely ensured. It's really about balance: if you get more energy from food than you expend, the weight increases, if less, it decreases.
But what if you still want to "save" on calories, because delicious food on the New Year's table is not only salads?
It is necessary to replace mayonnaise, as the most high-calorie and fatty ingredient, with a lighter analogue.
How to replace mayonnaise?
Let's start with the simplest options.
- Sour cream... This is the simplest low-fat and no-calorie alternative. If its taste does not seem bright enough to you, add mustard, salt, pepper. There can be no exact proportions and a list of spices - everyone has a different taste.
- A mixture of sour cream and mayonnaise in a ratio of 2: 1. In such a sauce, the fat content and calorie content will significantly decrease. In this case, the taste will not change much compared to the original.
- Light sauce like Calve or similar brands. They are less natural (the composition contains acceptable thickeners, regulators, preservatives and dyes), but they are 3 times less fatty and high-calorie compared to the classic 67% version. Given the fact that we are not going to eat this every day, it is quite a possible alternative.
To assess the "profitability" of the substitution, look at how the calorie content of a traditional Olivier salad will change depending on the sauce used in the recipe. 
More ideas
Diet - 137 kcal
- 250 grams of low fat yogurt
- 2 tbsp vegetable oil
- 1 tsp ready-made mustard
- 1.5 cloves of garlic
- ½ tsp turmeric optional
- salt, black pepper to taste
Mix everything thoroughly and beat until smooth, cool.
Egg - 247 kcal
- 100 gr sour cream (20%)
- 1 tsp ready-made mustard
- salt, black pepper to taste
Mash the yolks until a homogeneous paste, add the rest of the ingredients, mix, cool.
Curd cheese - 137 kcal
- 250 g of soft cottage cheese of low fat content
- 2 yolks of hard-boiled eggs
- 2 tsp ready-made mustard
- lemon juice, salt, black pepper to taste
Mix all ingredients and refrigerate.
I hope that my tips for replacing mayonnaise will help you find a reasonable compromise between taste, health and benefits.
Holiday greetings!
P.S. Friends, in the end, I share a video recipe for the amazing Greek Dzadziki sauce, suitable for meat, fish and just bread. Everything is as it should - maximum taste and minimum calories.
