In the struggle for an ideal body and excellent health, we get rid of many harmful products. One of the main enemies of a beautiful figure is mayonnaise. This tasty but high-calorie sauce contains harmful ingredients. It will be useful for beginners in proper nutrition to know how to replace mayonnaise when losing weight.
There are many options for delicious, low-calorie dressings that make great additions to cold and hot dishes. Some sauces are successfully used for baking.
Is it possible to have mayonnaise on a diet?
To understand whether mayonnaise can be used on a diet, you need to study its composition.
Mayonnaise consists of yolks, vegetable oil, mustard, sugar, salt, and lemon juice. There are about 600 kcal per 100 g, which is dangerous for your figure.
With proper nutrition, it is better to replace mayonnaise with low-calorie and healthy sauces for the following reasons:
- Homemade or industrial mayonnaise (67% according to GOST) has a high fat content, a bright taste, and therefore increases appetite. When consumed regularly, it disrupts the functioning of the digestive tract and increases the amount of fat deposits.
- Store-bought sauce contains trans fats, which accumulate in the body and poison it. They upset the balance of good and bad cholesterol and increase the level of the latter. Then the risk of obesity, liver dysfunction, atherosclerosis, Alzheimer's disease, diabetes mellitus, etc. increases.
- Preservatives, emulsifiers, stabilizers, dyes, flavorings disrupt the functioning of the liver and pancreas and can cause allergic reactions.
- Sugar and flavor enhancers increase appetite, provoke overeating and addiction. They dull the taste buds, then a person does not enjoy the natural taste of food and begins to regularly season food with harmful sauce.
Important! After baking, stewing or frying foods with mayonnaise, preservatives, thickeners and other components form carcinogens. Regular consumption of such food increases the risk of allergies, gastrointestinal disorders, liver diseases, and cancer.
In store-bought sauces, egg powder is used instead of yolks, which, together with mustard, can also cause allergies.
To lose weight and improve your health, you need to find a healthier alternative to mayonnaise.
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Mayonnaise is the main enemy of weight loss
Mayonnaise is a high-calorie product with enormous energy value, without a single useful substance. Even one tablespoon of this product is harmful. Consumption leads to obesity, the development of dangerous diseases and even vitamin deficiency.
It increases the calorie content of the dish several times. As a result, a person not only receives excess energy value, but also eats more than necessary. In addition to the fact that 100 g of the product contains about 700 kcal, it contains more than 50% fat.
The industrial product contains many harmful components: fats, preservatives, chemical additives, a lot of salt, sugar, sometimes powdered eggs are put in instead of yolks, there is carotene, trans fats, vinegar.
In stores you can find “light” or “diet” mayonnaise. But this is just a marketing ploy. This product is more dangerous than usual, because it contains starch and soy. Also, egg powder and vegetable fats are often replaced with plain water.
This changes the consistency of mayonnaise. It becomes more liquid, its taste and smell are lost. But in order to correct the situation and return it to its original appearance, dyes, thickeners and flavors, and emulsifiers are added to mayonnaise. As a result, the seemingly low calorie content turns out to be a trap. It is advisable to exclude mayonnaise completely when losing weight. www.hudeiskorei.com
Original replacements for mayonnaise with proper nutrition
With proper nutrition, a person strives to improve the health of the body and bring the body into good shape. To do this, just get into the habit of eating only healthy foods, the list of which definitely does not include mayonnaise. In order not to break down and continue to lead a healthy lifestyle, you need to find a worthy alternative to harmful sauce. There are many options for replacing it; it is especially worth paying attention to dairy products.
An excellent alternative to mayonnaise is sour cream. Sauces based on it are easy to prepare, have a pleasant taste, and are suitable for hot and cold dishes.
Natural yogurt without sweeteners or other additives is suitable for the diet menu. It is perfectly absorbed by the body, saturates it with useful substances, and together with additional ingredients enriches the taste of salads, main courses and baked goods.
Interesting! Cottage cheese and kefir are an excellent choice for meat dishes, as well as vegetable salads. These components are also rich in useful substances.
When preparing sauces, dairy products are supplemented with lemon juice, mustard, various spices, herbs, fresh or pickled vegetables, etc. Original dressings contain a lot of useful substances and have a pleasant taste.
With mustard and sour cream
This is a simple sour cream sauce that can be prepared in 10 minutes. It is great for healthy eating fans who want to continue enjoying puff salads. It replaces mayonnaise when baking fish, meat, and vegetables.
Step by step recipe:
- Boil 2 eggs, remove the whites, grind the yolks using a blender.
- Add 200 g of sour cream (20%), 1 tbsp. l. mustard, as well as a small pinch of salt.
- Beat all ingredients for 30 seconds until the mixture has a spongy texture.
Fat sour cream is suitable for dressing, as it is thick and therefore holds its shape better. If you want to make a low-calorie sauce, use low-fat natural yogurt.
The classic recipe uses Dijon mustard. If there is none, then replace it with any other.
If desired, the dressing can be supplemented with black pepper.
Curd and yoghurt sauce
This dressing will replace mayonnaise in various salads with proper nutrition. It takes 10 minutes to prepare.
Cooking steps:
- Boil the eggs hard, remove the whites, leave the yolks.
- Mix 200 g of cottage cheese, 200 ml of plain yogurt (3% fat), 2 yolks, 2 tsp each in a blender bowl. mustard, lime or lemon juice, a pinch of salt.
The dressing is thick, like mayonnaise, with a pleasant tangy taste.
If you don’t have yogurt at home, you can make curd sauce with kefir. To do this, you need to mix cottage cheese with kefir to the required thickness, add spices to taste (for example, pepper, oregano, dry dill or parsley), and a few cloves of garlic. If desired, add chopped herbs to the mixture. It is suitable for puff salads (“Herring under a fur coat”, “Mimosa”) or mixed salads (“Olivier”, “Crab”).
Bean salad dressing
This is a delicious, delicate sauce that is quick and easy to prepare. It is used for dressing salads, as a gravy or pate. It will perfectly replace mayonnaise in meat and fish dishes during proper nutrition.
Description of preparation:
- Remove liquid from 200g white beans (canned).
- Pour the beans into a blender container and grind them to a puree.
- Add 70 ml olive oil, beat again.
- Add a pinch of salt, pepper, juice of ½ lemon, 1 tsp. mustard, add a little sugar if desired. Interrupt again.
If desired, you can put a small amount of bean sauce in a clean container and add a little grated garlic to it. It will have a spicy, islandy taste.
How to replace mayonnaise in hot dishes
Hot dishes are not far behind salads. Even our favorite dumplings, whether lazy, classic homemade, or lazy, require this tasty addition. Therefore, I suggest you use a simple but very tasty alternative here too.
Sour cream sauce with horseradish for hot dishes
In 2 minutes you can quickly prepare sauce for dumplings or pork dishes. The result is a tasty, aromatic and quite spicy product, which is ideal for hot meat dishes. It is especially good to use as an alternative to ketchup.
What you will need:
- Fat sour cream – 200 grams,
- Horseradish - a tablespoon
- Half a teaspoon of garlic powder,
- Ground black pepper - to taste.
Horseradish can be safely replaced with homemade horseradish. Or you can take it from a store-bought tube.
How to cook
Place sour cream in a bowl. Mix with horseradish.
Add garlic powder and ground black pepper. Beat everything with a blender until smooth. put in the refrigerator and cool well. Store the finished product in a cool place for no more than a day.
Delicious curd sauce - recipe for casseroles and potato dishes
And this recipe is simply ideal for potato casseroles and dishes in which we use this vegetable. It is prepared in just 5 minutes, and at the same time has an excellent taste and excellent aroma, which gives it cumin.
What you will need:
- Granular cottage cheese – 100 grams,
- Milk – 250 ml,
- Large spoon of Dijon mustard
- A small spoon of cumin
- Salt - to taste
- Ground black pepper - to taste.
If desired, the cottage cheese can be passed through a sieve or scrolled several times in a meat grinder. In this case, the sauce will be much thicker, tastier and will not spread.
How to cook
Place the cottage cheese in a bowl, add milk and grind until the lumps are completely dissolved.
Place mustard and cumin here. Don't forget to add salt and sprinkle with a pinch of ground black pepper. Mix everything well with a fork and store in the refrigerator.
Recipe for tomato paste sauce with curd cheese
If you often prepare pizzas, burgers, hot sandwiches or homemade shawarma, then you know very well that nothing can be better than homemade sauce. Therefore, today I want to offer you this interesting recipe.
What you will need:
- Curd cheese – 100 grams,
- Yogurt without additives – 100 ml,
- A tablespoon of tomato paste,
- Salt - to taste
- Ground black pepper - to taste.
We will need a blender as a device for mixing all the necessary ingredients. If you don’t have this device, you can use a regular whisk.
How to cook
Place the cream cheese in a bowl. Add yogurt to it and stir.
Add a tablespoon of natural tomato paste, preferably homemade.
Add salt, pepper and mix again.
We will get an excellent sauce that is ideal for preparing homemade fast food.
Tartarus
If you are a big lover of seafood, then you can safely prepare an excellent sauce at home under the famous name tartar. It is also suitable for chicken dishes. But it is especially loved in France, where it is served with French fries, oysters and veal leg.
What you will need:
- Boiled yolks – 2 pieces,
- Salt - to taste
- Ground black pepper - to taste.
- Half a lemon
- 120 ml olive oil,
- Fresh green onions,
- pickled cucumber,
- 5 pieces of olives,
- A couple of cloves of garlic.
We will prepare it in two stages. Therefore, be patient and try to do everything strictly according to the recipe. Otherwise, you may not get real tartare.
How to cook
Place two boiled chicken yolks in a bowl and mash with a fork. Salt and pepper.
Squeeze the juice from the lemon and add half of this amount to the yolks. Beat everything with a whisk or blender.
Now it's time for the olive oil. It must be poured in carefully and at the same time remember to work with the whisk all the time. This way the oil will combine perfectly with other products.
Now leave the sauce for 10 minutes - let it become thick.
While this is happening, chop the fresh green onions. Cut the cucumber into small pieces and do the same with the olives.
Peel and crush the garlic. Send all this to our already thick tartare. Mix everything again and store in the refrigerator.
Use as needed when preparing chicken or fish products.
Cucumber-cream version: preparing sauce for pork and beef
If you are a fan of meat dishes, then you can safely choose this dressing recipe made with fresh cucumber.
What you will need:
- Garlic - a couple of cloves,
- Cream cheese – 200 grams,
- Low-fat sour cream - 6 large spoons,
- Fresh cucumbers - a couple of pieces,
- Dill - to taste
- Salt - to taste
- Ground black pepper - to taste.
Cream cheese must be used for the recipe without additives. The only thing allowed to be contained in it is dill.
How to cook
Wash the cucumbers, dry them, grate them. Squeeze out the juice well so that in the end our additive is not too liquid.
Peel the garlic and pass through a press. Add to cucumbers.
Add cream cheese and sour cream to the mixture. Chop the dill and also add to the main ingredients. Don't forget to add salt and pepper.
Mix everything thoroughly. Our gas station is completely ready. It can be safely used as a base to cover pork or beef when baking in a sleeve or on a baking sheet.
How to make delicious sour cream and soy sauce
If you decide to bake meat in French or prepare a salad with beef or pork, but do not want to use harmful and high-calorie mayonnaise, you can safely choose this simple option. It’s delicious, not at all dangerous, and most importantly, it gives the dish a piquant taste.
What you will need:
- Garlic – 1 clove,
- Dill - a few fresh stalks,
- Sour cream – 250 grams,
- Soy sauce – 2 tablespoons,
- Sugar - a teaspoon,
- A couple of drops of balsamic vinegar.
The special highlight of this simple recipe is the balsamic vinegar. This is a sweet and sour seasoning that is made from grape must aged in barrels. It was first invented in Italy and has been popular all over the world for many years in a row.
How to cook
Peel the garlic and pass through a press.
Wash the dill and chop as finely as possible.
Place sour cream in a bowl, add soy sauce and sugar. Mix everything.
Add dill and garlic. Mix again.
Let it sit for about 30 minutes in the refrigerator, and only after that use balsamic vinegar, and only if desired.
Low-calorie gas stations
There are many options for healthier and no less tasty substitutes for mayonnaise. As already mentioned, to prepare delicious dressings, fans of proper nutrition use fermented milk products, mustard, citrus juice, and various spices. Horseradish, garlic, pickled cucumbers, soy sauce, and different types of vinegar will help make the taste more intense. Sauces are also supplemented with fruits (apples, avocados), cheeses, quail eggs, olives, and fresh vegetables (for example, cucumbers, bell peppers).
With yogurt and lemon juice
A light yogurt-based sauce will perfectly replace mayonnaise in spring salads with young radishes, tomatoes, cucumbers or cabbage. It takes only 5 minutes to prepare.
Cooking process:
- Mix 200 ml yogurt with 1 tbsp. l. lemon juice, beat for no longer than 1 minute.
- Chop 1 clove of garlic and add to the base.
- Add salt and black pepper to the mixture.
Cool the finished dressing before serving. If desired, you can supplement it with chopped parsley, use mustard instead of garlic, replace lemon with lime, and replace salt with soy sauce.
Dressing sauce with lemon juice
This dressing has a creamy consistency and adds a piquant sourness, slight sweetness, and spiciness to dishes. It can replace mayonnaise when preparing fish and vegetable salads. It takes no longer than 7 minutes to prepare.
Step by step process:
- Stir 100 ml vegetable oil, 1 tbsp. l. low-calorie cream (10%), ½ tsp. sugar, a pinch of salt. Beat all ingredients with a blender for 45 seconds.
- Add 100 ml of lemon juice and beat again for 15-20 minutes.
- Chop a bunch of any greens and add to the sauce.
Interesting! Olive oil is usually used, but it can be replaced with sunflower, corn, or sesame oil. Instead of sugar, some healthy eating enthusiasts use honey.
Spicy sauce with yoghurt and apple
This recipe uses curry powder, which has a unique flavor due to the combination of savory and sweet spices. Yogurt adds a delicate creamy taste, and apple adds a slight sourness. This delicious sauce will perfectly replace mayonnaise in poultry dishes. It takes 7 minutes to prepare.
Cooking steps:
- Cut the peel from the apple (sweet and sour variety, for example, Simirenko), cut out the core with seeds. Grind the fruit using a fine grater.
- Mix 250 g of natural yoghurt with applesauce.
- Add 1 tsp. ground curry, stir.
Serve chilled.
The recipe uses 3.2% fat yogurt as it is thick and holds its shape well.
Delicious and healthy yogurt can be prepared at home. To do this you will need a starter, as well as fresh milk. First you need to dissolve 1 stick of starter (3 g) in 1 liter of warm milk and mix thoroughly. The thermos yogurt maker is filled with hot water to the mark, a glass of milk and starter is placed inside, closed with a lid and left for 6-8 hours. Then the yogurt is put in the refrigerator to thicken.
The sauce is made from the finished yogurt according to the recipe described above.
With avocado
Fans of a healthy lifestyle will appreciate the avocado and kefir sauce. This fruit is rich in healthy fats and also has a unique taste. The pulp of a ripe fruit resembles a mixture of butter and herb puree with a slight nutty flavor. It has an oily, almost creamy consistency.
Avocado goes well with kefir and other fermented milk products. A sauce based on these components is suitable for egg salads, dishes with fish, seafood, fresh or baked vegetables.
Cooking process:
- Peel the fruit and remove the pit.
- Grind the pulp with a fork or blender to make a puree.
- Add 300 ml kefir, 4 tbsp. l. olive oil, 2 tbsp. l. lime or lemon juice, ½ tsp. sugar, a pinch of salt, beat again.
The dressing can be refrigerated before serving. If desired, it can be supplemented with 2 drops of green Tabasco sauce.
Spicy Cashew Salad Dressing
Instead of traditional mayonnaise ingredients, this dressing contains heart-healthy cashews, lemon juice and dates, as well as spicy Sriracha sauce.
The red chili pepper used in Sriracha contains capsaicin, which is known to stimulate metabolism and promote weight loss. Sriracha is believed to improve the body's ability to dissolve blood clots, fight inflammation and colds, and improve circulation.
Place it on your desktop:
- a glass of raw cashews (pre-soaked for 2 hours and dried with a paper towel);
- 6 tablespoons of water;
- 3 tablespoons fresh lemon juice;
- ½ teaspoon fine sea salt;
- 2 soft large dates;
- 2 teaspoons Sriracha (maybe less if you want to tone down the heat)
Let's get down to business:
- Combine cashews, water, lemon juice, salt and dates in a blender and blend on high speed until smooth.
- Transfer to a storage container and add Sriracha sauce, adding ½ teaspoon at a time until desired heat level is reached.
- Chill in the refrigerator for an hour and then, just before serving, dress the salad.
Alternative for baking
There are dressings that can replace mayonnaise when baking dishes in the oven.
For cookies and pies, a dressing based on vegetable oil and lemon is suitable. It is enough to mix 70 ml of sunflower oil with 1 tsp. lemon juice. This portion will replace 100 g of mayonnaise. Cooking takes no more than 2 minutes.
When baking meat and fish, you can use hot sauce. To do this you need to mix 3 tbsp. l. vegetable oil, 100 g sour cream, 1 tbsp. l. apple cider vinegar, 1 tsp. mustard powder, ½ tsp. chili powder. Beat all components using a blender. The prepared dressing is smeared on meat or fish, left to marinate for 2-4 hours, and then baked. The finished dish has an islandy flavor and golden-red skin.
For meat in French, a fragrant sauce made from sour cream and adjika is suitable. It is enough to mix these ingredients and grease the pieces of meat.
When baking, mayonnaise can be replaced with the following products and mixtures:
- hard cheese;
- a mixture of 2 eggs and 2 tbsp. l. flour;
- adjika, mustard, ketchup and tomato paste are suitable for pizza;
- sour cream is used when baking potatoes and fish;
- sauces with honey are suitable for grilled dishes.
These ingredients are used separately or prepared as dressings for baking.
Soy sour cream sauce
More salty than the previous one. Pairs well with meat, fish and seafood. Olivier is not suitable for salad.
Ingredients:
- sour cream (minimum 15%) - 200 grams;
- soy sauce - tablespoon;
- garlic - a tablespoon of dry powder or 3 fresh cloves;
- dill - sprig.
Cooking process:
- Add soy sauce to sour cream and stir.
- Grind the garlic into a pulp, and finely chop the dill with a knife. Add sour cream and soy sauce to the mixture. Stir again.
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If you want a sour tint, add a little wine vinegar. Don't use salt. It is already present in high concentration in soy sauce.
Main conclusions
Fans of proper nutrition should understand that mayonnaise is a harmful product that can be replaced. For salads, fish, meat, pasta, and snacks, you can use sauces based on natural yogurt, sour cream, cottage cheese, and kefir. Lemon or lime juice, mustard, spices, chopped herbs, different types of vinegar, fresh or pickled vegetables, and soy sauce will complement the taste. Avocado puree will make the taste unique, apple will add freshness and sourness. An excellent alternative to mayonnaise is a dressing based on vegetable oil with lemon, hot sauce with mustard powder and chili, mixtures of sour cream with adjika or tomato paste.
Share your recipes for delicious and healthy sauces that you have replaced mayonnaise in the comments. Prove by your example that healthy eating is not only healthy, but also tasty.
Lowest calorie yogurt sauce
It is generally ideal for a healthy diet. Like sour cream, it is rich in lactic acid bacteria, and the fat content is even lower. Standard is 2.5%; there are quite a few low-fat options on sale. You just need to choose white ones, without flavoring fillers and sugar. The best option is Greek, it can be used even for gastritis. During Lent you will have to take soy.
For yogurt, all the same additions are useful as for sour cream. This product goes well with mustard; this dressing is useful for Caesar salad and fresh vegetable dishes. In its pure form, it is added to baked goods and used for marinating chicken fillet. Then when baking it turns out tender and not dry at all.
Yogurt sauce with cottage cheese
This universal recipe will come in handy more than once when preparing salads. You need to take:
- 1 glass of white yogurt;
- 2 boiled yolks;
- 200 g low-fat cottage cheese;
- 2 tsp mustard;
- 2 tsp lemon juice;
- salt.
Place all ingredients in a blender bowl and beat until smooth. Due to the cottage cheese, it turns out to be as thick in consistency as mayonnaise. It can be added to crab salad.
What to use in sandwiches?
Yogurt, kefir and sour cream are extremely healthy, but are completely unsuitable for sandwiches due to their consistency. Bread with them will instantly become soggy. In this case, an alternative to mayonnaise is soft cheese or cottage cheese. You need to add a little yogurt or milk to them to make a viscous spreadable mass. Flavoring fillers - at your discretion. It is best to use herbs and garlic.
Curd “mayonnaise”
The most dietary sauce will be made from low-fat cottage cheese: there are a minimum of calories, but there is healthy protein and lactic acid bacteria, calcium and other minerals.
Here is his recipe:
- 1 boiled egg yolk;
- 150 g low-fat cottage cheese;
- 2 tbsp. milk or boiled water;
- 1 tsp mustard;
- salt (to taste).
Grind all ingredients thoroughly with a fork or beat in a blender until smooth. Add a couple of drops of lemon juice if the cottage cheese is completely without sourness.
What is the composition of mayonnaise and what is harmful in it?
Even the original mayonnaise sauce is made from several rather harmful ingredients:
- raw yolk;
- olive oil;
- vinegar;
- salt;
- mustard.
The industrial production of inexpensive varieties (Salatny mayonnaise, etc.) required replacing the yolk with egg powder, and olive oil with a deodorized vegetable product. Due to the changed taste, it was necessary to include flavorings in the composition. During the massive development of mayonnaise production, rumors arose about the dangers of this product due to the high fat content and the associated increase in cholesterol levels in the blood of lovers of the tasty seasoning.
For those losing weight and leading a healthy lifestyle, special low-fat varieties have been developed. In addition to vegetable fats, they included water, replacing part of the egg powder with it. In order for the sauce to maintain a homogeneous structure, emulsifiers and stabilizers were added to it.
Modern low- and high-fat varieties of mayonnaise still contain large amounts of vegetable oil. It is also present in varieties called PP mayonnaise (it is better not to use even this when losing weight). To reduce the cost, they take the lowest grades, which are harmful in themselves. During weight loss diets, each serving of food seasoned with sauce becomes 100-150 kcal more nutritious. This energy value has 0.5-1 tbsp. l. salad dressing. The calorie content of 100 g of product ranges from 550-800 units.
The high fat content makes the sauce a prohibited product for diseases of the liver, gall bladder, pancreas and gastrointestinal tract.
