How to replace mayonnaise with proper nutrition

What's wrong with these 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 additive:

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, lead to disorders of the digestive system, etc.;
preservatives and other substances for stabilizing and preserving the product have a detrimental effect on the functioning of the pancreas;
sugar and flavor enhancers stimulate appetite, resulting in overeating and all related problems;
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;

the pronounced taste properties of seasonings dull the receptors, as a result - a person stops enjoying the properties of natural food and increasingly abuses sauces.

In addition, there are many other contraindications, and individual intolerance to the components (egg powder, mustard, etc.) should not be ruled out.

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It is worth noting that the contents of packages and jars on store shelves are indirectly related to the traditional mayonnaise recipe. The abundance of chemical additives - stabilizers, preservatives, emulsifiers and other substances of synthetic origin have made sauces a threat to human health.

Original mayonnaise recipe for cooking at home

Iceberg lettuce salad

If the issue is not calories, but rather a reluctance to stuff yourself with all sorts of E-shki from store-bought Provençal, then you should make the sauce at home. Here is a classic mayonnaise recipe:

240 ml vegetable oil (sunflower, olive);
30 ml water;
2 eggs (yolk);
30 ml lemon juice;
0.5 tsp salt.

Make a water bath. Place raw yolks in a metal bowl or small saucepan, add lemon juice and water. Place the container in boiling water. Whisk until the mixture begins to thicken.
Remove the mixture from the bath and place in a container with cold water. Whisk for a couple more minutes until the mixture cools.
Transfer to a blender or mixer bowl. Add salt. Beat at medium speed, adding vegetable oil little by little (in a thin stream). The sauce should be thick, white (light yellow), homogeneous.

Store homemade mayonnaise in the refrigerator for 2-3 days. It is useful for any dishes. If desired, add ground pepper and spices to it. Based on it, it is good to make a dressing with grated hard cheese, pickles or ground nuts. Although the dressing is quite high in calories (667 kcal and 73% fat), it is much tastier than the store-bought product.

Watch the video: How to easily prepare mayonnaise in different ways and what to do if it doesn’t work:

Replacing mayonnaise in a salad is not such a difficult task. You can make a similar sauce yourself. For those who are on a diet and adhere to proper nutrition, it is worth using dressings based on kefir and not too fatty sour cream. They have much fewer calories.

Alternative for salad

If you are planning to get your body in shape, then you do not have to radically change your habits, depriving yourself of the spiciness and taste of your favorite dishes. There are many options for replacing mayonnaise in a salad if you have chosen a proper and healthy diet. The result is no less tasty and at the same time healthy and low-calorie dishes.

The most common alternative is sour cream. Despite the fact that it is often excluded from dietary products, it has significantly lower calorie content, and when combined with mustard you get a version of homemade mayonnaise. In addition, various oils can serve as a suitable replacement - flaxseed, sesame, olive and others.

Adherents of mayonnaise seasonings can independently mix a homemade version according to the classic recipe from natural ingredients, thereby reducing its energy value and being confident in the quality.

We will talk about other healthy substitutes and methods for preparing them below.

What is mayonnaise

Before you find out how to replace mayonnaise in a salad while on a diet, you need to understand what this product actually is. Mayonnaise is a cold sauce that is a water-in-oil emulsion used as a flavoring agent. Traditionally, egg yolk (lecithin) was used for its preparation, which was later almost completely replaced by emulsifiers. The original product can be stored for only a few days, and therefore manufacturers use pasteurization and refining of ingredients, and all kinds of preservatives.

Compound

Mayonnaise is a widely used product that is made from ingredients such as egg yolk, vegetable oil, sugar, table salt, vinegar and/or lemon juice. Sometimes mustard and some other seasonings are added to the composition. In industrial production, the standard recipe is generally followed, but refined oil is used, and eggs and milk are used in the form of milk powder and egg powder. The shelf life, depending on the manufacturer, ranges from 1-7 months. The safe amount of product is only 1 tablespoon per week!

Calorie content

Previously, depending on the fat content, a product could be high-calorie, medium-calorie, or low-calorie. In the first case, according to GOST, the mass fraction of fat was 55%, in the second - in the range of 40-55%, and in the third - no more than 40%. With the advent of the new GOST, mayonnaise began to be called that product that contains at least 1% egg powder and 50% fat. As for the calorie content itself, it is about 680 kcal per 100 g of product. Number of calories per 100 g in some brands:

Provence – 624;
Calve Light – 254;
Table milk – 627;
European – 665;
Homemade (ready) – 568;

Sauces and salad dressings instead of mayonnaise

Yogurt is considered an ideal alternative ingredient for a light salad. If you have a yogurt maker, it's easy to make at home. By adding seasonings, pepper, or herbs to it, you can get taste qualities 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, beat the ingredients with a blender or by hand. It will fit organically into salads with cucumbers, radishes, tomatoes and other vegetables.

To the herring and Olivier

It’s hard to imagine all New Year’s salads without a fatty dressing, but few people know that if you replace it with homemade sauce, the taste of the dishes will not suffer at all. Main ingredients:

low-fat sour cream;
mustard;
boiled egg yolk;
salt pepper.

There is no need to guess what to dress the salad with instead of mayonnaise - mix the indicated ingredients in a blender and add to herring under a fur coat or other mayonnaise salad. Once you try this recipe, you will never want to go back to store-bought preservatives.

Spicy seasoning for Caesar

For this sauce you will need:

1 egg;
2 tablespoons 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. Next, add the anchovy and beat the mixture again.

Comment from the clinic's nutritionist:

Don't be afraid to experiment with recipes to find the perfect flavor combination. Try all the homemade diet seasoning options for a variety of dishes. Sticking to healthy eating habits over the long term becomes easier when eating is enjoyable.

How to replace mayonnaise in salad

We suggest reconsidering your diet and replacing mayonnaise in salad with more natural ingredients.

"Herring under a Fur Coat"

Ingredients:

natural classic yogurt – 150 g;
table mustard - 1 tbsp. l.;
white wine vinegar – 20 ml;
olive oil – 40 ml;
garlic clove – 1 pc.;
sugar – 1 tbsp. l.;
ground black pepper, salt.

Recipe. Peel the garlic. Press through a press. Mix with the remaining ingredients until the structure is homogeneous. Use for dressing the Herring under a Fur Coat salad.

In addition to yogurt dressing, it is easy to make sour cream. The recipe is the same. Just replace the yogurt with sour cream. Instead of white wine vinegar, it is permissible to use apple cider vinegar. All other ingredients remain unchanged.

Another good option for herring under a fur coat and other puff salads:

Lightly beat 200 g of sour cream (20% fat) with a tablespoon of mustard.
Add ground boiled yolks from two chicken eggs.
Stir. Add salt and pepper to taste.

Crab salad

Crab salad, beloved by many residents of our country, is prepared not only with mayonnaise. We suggest using a healthy yogurt dressing with fresh herbs.

Ingredients:

classic yogurt without additives – 150 ml;
apple cider vinegar – 30 ml;
vegetable broth – 60 ml;
olive oil – 20 ml;
table mustard – 10 g;
spicy greens (arugula, spinach, parsley or dill) - a large bunch.

Recipe. Rinse and dry the greens thoroughly. Chop finely with a knife. Leave it aside for now. Separately, mix vinegar with broth, oil, mustard, and yogurt. Mix the mixture with herbs. Beat slightly with a whisk or fork.

Salad with squid

The best sauce for salad with squid is tartar. It is also suitable for salads with other seafood. Classic tartare is a little tricky to prepare. And making something like the famous sauce is as easy as shelling pears:

Place 150 ml of sour cream or mayonnaise into a bowl.
Add finely chopped pickled cucumber and a bunch of parsley.
Add 2 boiled egg yolks.
Pour in a couple of tablespoons of lemon juice.
Stir until smooth.

"Olivie"

In Olivier, use the simplest dressing. Since there are so many ingredients in this salad, the minimalism of the sauce will highlight the taste of the dish. Mix sour cream (any fat content) with lemon juice and chopped parsley. There you go.

Meat salad

It’s delicious to add a little eggplant dressing to a meat salad. This thick vegetable sauce is ideal for simple meat salads. Eggplants go well with boiled beef, chicken, and pork.

Ingredients:

small eggplants – 2 pcs.;
apple cider vinegar – 30 ml;
olive oil – 20 ml;
table mustard – 5 g;
parsley - a bunch;
vegetable broth – 120 ml.

Recipe:

Wash the eggplants. Prick in several places with a fork. Bake in the oven at 200℃ for 25 minutes.
Cool the vegetables. Peel off the skin. Place the pulp in a blender chopper.
Add mustard, oil, broth, vinegar, parsley leaves.
Using several movements, beat the mixture into a single homogeneous mixture.

Fish salad

Very tasty fish salads are prepared with citrus juice dressing. Take fresh fruit juice. Do you have a canned fish salad? It makes sense to use marinade from a can. Mix the marinade with lemon, orange or grapefruit juice. Plus a clove of garlic pressed through a press. Everything is mixed and the sauce is ready.

Often the basis of sauces for fish salad is fruit. Orange, kiwi, apple, grapefruit. Not juice, but pulp. Fruit puree is mixed with olive oil and chopped herbs. It turns out extremely tasty. Please note that there is no harmful vinegar or mayonnaise in the preparation.

Canned fish salads are seasoned with a sauce based on marinade from a jar. Drain the fish juice into a container, add a few cloves of garlic and lemon juice. Stir and season the salad.

Another sauce option is French “Aioli”. Follow the link and see a detailed description of the preparation. There are several different options for how to make aioli quickly.

Beetroot salad

Classic beet salads are seasoned with vegetable oil or sour cream. There is an option to use a mixture of vegetable oil and table mustard. Another suggestion is a dressing with soy sauce and honey. It's just a delight!

Ingredients:

liquid honey – 2 tbsp. l.;
soy sauce – 2 tbsp. l.;
ground paprika – 1 tsp;
tomato paste – 2 tbsp. l.;
garlic cloves – 3 pcs.

Recipe:

Peel the garlic. Press down with a table knife onto a cutting board. Finely chop and chop.
Warm the liquid honey a little in a water bath. Do not bring to a boil.
Mix honey with tomato paste, garlic, paprika. Add soy sauce. Stir. Use the prepared dressing for beet salad and vinaigrettes. Or as a marinade for chicken.

Greek salad

We have already written about Greek salad dressing in another article. According to the recipe, the dressing is prepared on the basis of vegetable oil with Dijon mustard and special herbs. Follow the link for recipe details.

"Caesar"

Caesar salad, beloved by many gourmets, is surprisingly simple to prepare. The main products are croutons, green lettuce, cherry tomatoes. In different variations, fried chicken, shrimp or squid are added to this salad. Who likes what. But Caesar dressing isn't even a sauce. A complete salad component. Without the sauce there would be no salad.

That's why people often use store-bought sauce. It's not expensive. However, it is healthier to prepare a homemade version. We present several recipes for a delicious sauce for the famous salad. Follow the link “Classic Caesar dressing at home.”

"Mimosa"

Sour cream or yogurt sauce is ideal for Mimosa fish salad. Take one or the other if you wish. Choose fat content as desired. A dietary option is low-calorie sour cream or yogurt 2-5%.

So, mix the selected product with sweet paprika and dry Provençal herbs. Add salt to taste.

Find out more about our weight loss programs:

For snacks

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, a dressing made from the following ingredients is suitable for homemade sandwiches, hamburgers or pizza:

cottage cheese – 100 g;
yogurt without flavors – 100 ml;
tomato paste – 1 tbsp.

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 aromatic marinade for adherents of a healthy diet can easily be made using kefir. The lactic acid in its composition will make chicken, beef or other types of meat cuts tender and juicy. To prepare you will need:

kefir 1% fat content or less – 200ml;
soft cheese – 100g;
mustard – 1 tbsp. l.;
honey – 1 tsp;
seasonings to taste.

Meat left in this marinade for 3 hours is baked in the oven, grilled, in a slow cooker, or cooked in another conventional way. In addition, fish is also marinated in it.

Adjika is another version of diet sauce instead of mayonnaise. It's better if it's homemade. When buying ready-made, pay attention to the composition and the presence of chemical components in it.

Comment from the clinic's nutritionist

To diversify your diet menu, consider the composition of your usual dishes. Find lower-calorie alternatives for unwanted ingredients. For example, buy lean meat and dairy products, prepare your own sauces, and avoid frying in oil in favor of baking in the oven. It is quite possible that your favorite food will become available again, and the process of losing weight will become enjoyable.

Homemade salad dressings

Italian dressing

Ingredients:

white wine vinegar - 2 tbsp. l.;
olive oil – 125 ml;
squeezed lemon juice – 1 tbsp. l.;
garlic – 1 clove;
parsley – 4 leaves;
basil – 5 leaves;
oregano – 4 leaves;
ground marjoram – 1 tsp;
ground red pepper – 1 tsp;
liquid honey – 1 tsp;
salt - to taste.

Preparation:

Pour olive oil into a bowl. Add vinegar and lemon juice. Stir.
Press the garlic through a press. Transfer to oil.
Finely chop all the greens. Transfer to butter. Add ground seasonings and herbs there. Marjoram, red pepper, salt. Pour in liquid honey.
Mix the mixture thoroughly with a whisk until smooth.

Spicy cheese sauce

Product composition:

hard cheese – 200 g (Gouda, Edam, Cheddar or Russian);
milk – 130 ml;
garlic cloves – 3 pcs.;
red or orange tomato – 1 pc.;
chili pepper – 1 pc.;
corn starch – 1.5 tsp;
vegetable oil

Cooking recipe step by step:

Remove seeds from chili peppers. Wear rubber gloves when cleaning and chopping the chilies. Otherwise it will end in burns.
Chop the chili pulp, garlic and tomato finely.
Grind the cheese through a grater.
In a saucepan in vegetable oil, lightly fry the chopped chili and garlic. Add tomato. Stir. Simmer for 2 minutes.
Pour in a little more than half the milk. Bring to a boil.
Add grated cheese into the boiling mixture. Stir. Heat over low heat.
In the meantime, dilute the starch in a glass with the remaining milk.
Pour the starchy mixture into the sauce in a thin stream. At the same time, stir the sauce with a spatula or whisk. The sauce is served warm or hot. It is poured over warm meat salads.

Curd sauce for appetizers

Mix 100 g of cottage cheese with 100 g of classic yogurt. Add a tablespoon of thick tomato paste. Stir. Use for spreading on sandwiches and canapés.

Another option. Mix the following products:

granular cottage cheese – 100 g (wipe through a sieve);
classic yogurt – 100 g;
table mustard – 1 tsp;
boiled chicken egg yolk – 1 pc.;
lemon juice – 1 tsp;
salt, ground pepper.

Can avocado replace mayonnaise?

Experiments with the search for new flavors have shown that this exotic fruit can also be a worthy alternative to harmful dressings. Despite the fact that avocados are considered fatty, they contain polyunsaturated fats that have a beneficial effect on metabolic processes in the body. When on a diet, it is recommended to consume this sauce in moderation.

To prepare the norm for the week, take 1 ripe avocado, peel it and remove the pit. Chop 1 clove of garlic, add 3 tablespoons of lemon juice and ½ cup of olive oil. The mass must be mixed and spices added. The resulting structure resembles a cream in consistency and is widely used in Mexican cuisine. Served with fish, meat and vegetable dishes, and used in sandwiches.

Delicious and healthy homemade mayonnaise: recipes

The recipes will be relevant for those who are on a diet, adhere to proper nutrition or vegetarianism. The preparation is simple and a set of ingredients for the recipes is also inexpensive.

The most popular version of mayonnaise dressing

Mix 100 ml of vegetable oil with a teaspoon of mustard. It is better to mix with a special whisk and keep in mind that the oil must be poured gradually (15-20 ml), carefully combining the components each time.
Beat until the mixture has the consistency of thick sour cream. After this, add 2 tbsp. lemon juice and 1/2 teaspoon each of sugar and salt. If you have not poured out all the vegetable oil, then you should add it too. Beat everything thoroughly again.

Homemade mayonnaise for proper nutrition is ready. If it turns out to be too thick, dilute it with a little boiled, cooled water.

Rice mayonnaise

Cook round grain rice (about 100 g) for 30 minutes. After cooking, it should cool and drain the water.
Add refined oil (100 ml) to the broth and beat well with a blender. Add a teaspoon of mustard and stir again.
After this, another 80 ml of oil is poured in and whisked, but with a whisk until smooth. If the mixture seems too thick, you can dilute it a little with rice water (but it should not be too liquid).
The last thing to do for cooking is add ½ tsp. salt, sugar and mustard - a teaspoon each. Add a tablespoon of lemon juice. Use garlic, gherkins, and chopped herbs as natural flavor additives. After adding the last components, everything is mixed well.

Mayonnaise dressing with cashews for PP

200 g of cashews are soaked (for 24 hours) in a mixture of a teaspoon of apple cider vinegar and 200 ml of clean water.
The next day, remove the cashews from the liquid and blend in a blender until smooth.
Add seasonings (natural) to taste, a little salt and 50 ml of soy milk to the mixture. Beat it all again. Without stopping stirring, add 80 ml of sunflower oil in portions.

If you want homemade natural sauce, then these will be the most relevant and healthy options that will not harm your health and will protect your figure from extra pounds.

Gourmet Recipes

For lovers of spicy flavors, we have compiled several recommendations for creating special dressings.

Cucumber Tzatziki sauce instead of mayonnaise

This idea came into the field of dietary nutrition from traditional Greek cuisine, where any dish is seasoned in this way - meat, fish, vegetables, etc. To create it you will 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 microelements, 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 additive, you will need 2 tbsp. l. seeds (pre-soak them in clean water), 2 tbsp. l. balsamic vinegar and salt. The ingredients are mixed in a blender and added to salads and meat in small quantities.

Selecting an alternative

How to replace white sauce in your favorite delicacies? World statistics say that mayonnaise is ahead of even ketchup in consumption.

If you care about beauty and health, then you need to choose an alternative to your favorite product.

For vegetable salad

It is recommended to season dishes made with tomatoes, cucumbers and herbs with olive oil. A classic of the genre that will never go out of style.

Components:

2 tbsp. l. French mustard;
1 tbsp. l. low-fat sour cream;
1 tsp. lemon juice.

Mix all ingredients until smooth and boldly season the vegetable salad.

You can diversify the recipe by adding basil, garlic, olive oil. A wonderful alternative to traditional mayonnaise is mayonnaise, a substitute for a fatty product. This recipe is suitable if you are a vegetarian. Without eggs, milk and excess cholesterol. Its calorie content is only 40 kcal per 100 g.

Finding an alternative to the sauce is very easy. You can even cook it yourself.

For "Caesar" and "Olivier"

What would New Year be without a traditional herring under a fur coat? But if you are watching your figure, you should replace the usual mayonnaise with a sauce that will not form wrinkles on your waist.

One of the options for dressing Olivier or crab salad is sour cream. You can add mustard, yogurt, and a pinch of Provençal herbs to it. Here everything depends on your imagination.

Caesar salad, as the name suggests, belongs to the category of royal dishes, which means that the dressing for it should be “on the level”. Traditionally it includes:

egg;
1 tsp. balsamic vinegar;
2 tbsp. l. sunflower oil;
½ lemon;
spices.

Cooking steps:

Place the egg in hot water for a minute.
Break it into a container, preferably enameled.
Squeeze lemon juice, add spices and mix well.
At the last stage, pour in the oil.

The same sauce can be used to season fish salad or squid tartlets.

Your favorite “Mimosa” goes well with low-fat natural yogurt, which soaks each layer. If you want to enjoy a dish without harming your figure, then this dressing is just for you.

Yogurt sauce contains a minimum of calories and maximum benefits: it can easily replace harmful mayonnaise.

Classic homemade mayonnaise recipes

Connoisseurs of the usual taste can try to make the most similar dressing at home themselves, but without preservatives and other harmful additives. Compound:

2 egg yolks;
1 glass of oil;
2 tsp vinegar, 3%;
1 tsp mustard;
1 tsp Sahara;
salt.

There are small nuances in preparation. First of all, you need to beat the yolks with sugar and mustard until foamy. Then gradually add the oil and the remaining ingredients, stirring until the mixture turns white.

This mixture is stored in the refrigerator for only 2-3 days, but its beneficial qualities are not comparable to a store-bought product.

Curd version of the classic

A sauce made from cottage cheese and yogurt instead of mayonnaise also has the usual taste, but contains significantly less fat and calories and is completely devoid of flavor enhancers and stabilizers. Combine 4 tbsp in a container. spoons of grainy curd and 100 g of yogurt without flavorings, add the yolk, a spoonful of lemon juice and mustard.

Caution should be exercised when using raw eggs in dressings - there is a risk of salmonellosis. As a precautionary measure, experts recommend purchasing them from trusted manufacturers and thoroughly cleaning them with soap before use.

Comment from the clinic's nutritionist:

In the fight against excess weight, excluding mayonnaise products from the diet is not a panacea. In order to put your figure in order, you need to take a comprehensive approach to this topic. The best solution would be to consult with a specialist. At Elena Morozova’s clinic, we develop an individual nutrition program and select optimal physical activity based on the characteristics of your lifestyle and health. We help you cope with psychological problems that provoke overeating and other bad habits. The joint work of our professionals is aimed at creating healthy habits in the daily life of each client and understanding the principles of a healthy lifestyle.

Original mayonnaise replacements

Ideal replacement options for those who want something unusual.

Sauce with mustard and sour cream

It will take you only 10 minutes to prepare. Ideal for layered salads instead of store-bought mayonnaise and sauces.

To prepare, you need to stock up on 2 boiled chicken egg yolks, 200 ml of full-fat sour cream, Dijon mustard - a tablespoon, a pinch of salt.
Prepare as follows. Grind the sour cream into a homogeneous mass with the yolks and place along with other ingredients in a blender. Beat for ½ minute. The sour cream should form an airy mass.

When preparing, take into account some nuances: it is fatty sour cream (at least 20% fat) that will give the desired shape and taste to the mass.

Curd and yoghurt sauce for PP

It also takes 10 minutes to prepare, but is more suitable for mixed salads.

Take 0.2 liters of yogurt (without flavorings, low-fat), the same gram of cottage cheese, 2 yolks of boiled eggs, 2 tsp. lemon juice and mustard powder, a pinch of salt.
The preparation process is very simple - you need to combine all the ingredients in one bowl and beat until smooth. If desired, beat the cottage cheese in a blender before using (it is also possible to use a sieve instead of a blender). The thickness and taste are very similar to that of store-bought mayonnaise. Alternatively, replace yogurt with kefir.

Bean salad dressing

The main components of the dressing for PP will be beans (200 g), sunflower oil (70 ml), tsp. mustard, a pinch of salt and black pepper (ground).
The water in which it was located is drained from the beans, and the beans are crushed into puree. The remaining components are added (the lemon is turned into pulp, but only half of the juice should be poured in) and blended until smooth in a blender.

How to make mayonnaise less harmful

If you can't completely give up store-bought sauce, try reducing your consumption with a little trick to start. Before use, dilute it with sour cream or yogurt in a 1:1 ratio. This technique will not eliminate unhealthy substances, but will significantly reduce their amount in the bulk of the dish.

Pepper, mustard, garlic and herbs can enhance the aroma and add piquancy to the dressing.

How to make low-calorie homemade mayonnaise

Sour cream, kefir and yogurt may be similar to your favorite sauce, but the difference in taste will still remain. In this case, you can make your own mayonnaise. It will be useful, because the composition of the product is known. But the calorie content of the traditional recipe made from sunflower oil and eggs is very high: approximately 700 Kcal per 100 g.

Making low-calorie mayonnaise

Also read! Salad with pink salmon: recipe with photo is very tasty

But even here you can save the situation, since there are many options for homemade mayonnaise and among them there are recipes for light sauces.

Vegetarian. It is prepared on the basis of milk, with the addition of spices, butter and mustard. If desired, you can make a lean version by getting rid of animal products. In fact, there are many variations and you can choose a salad dressing that is tasty, healthy and without harm to your figure.
No oil. This mayonnaise will require water, vinegar, yolks, lemon juice, spices and starch to make the sauce thick.
Cheesy. If you find low-fat cottage cheese, mix it with boiled yolks, lemon juice, spices and basil, you can get an exquisite salad sauce.

There are a lot of options for replacing mayonnaise.

It is important to remember here that starch, flour and sugar are not used in the diet. To make it just as tasty, it is better to remove the salt and use soy sauce instead. You should also be careful with spices - they increase your appetite

It is better to add more herbs instead of spicy seasonings.

How to choose a quality gas station in the store

We have already mentioned that finding a product that meets the criteria for a healthy diet on the shelves is almost impossible. However, here is the order of quality assessment for those who are ready to search:

read the ingredients: oil, yolk, vinegar, sugar and mustard should be listed in the first positions;
make sure there are no flavorings, thickeners, flavor enhancers, etc.;
evaluate the expiration date: not only freshness is important here, but also the absence of preservatives. The shelf life of natural dietary products is 2-3 months;
check at home: place a drop of mayonnaise on a hot frying pan - a high-quality sauce will melt, a chemical sauce will foam and burn to the surface.

Manufacturers' advertising campaigns convince consumers of the beneficial properties of quail egg products. To dispel this myth, we note that their composition is almost identical to chicken. They are only indicated for people prone to allergic reactions.

Look at our Clients' Acknowledgments and Success Stories - View

In this article, we looked at many ways to prepare dressings instead of mayonnaise based on yogurt, sour cream, cottage cheese, cucumber and other dietary ingredients. We hope that our review was useful and will help diversify the table of a losing weight person with proper, healthy and tasty dishes.

Diet sauce recipes for proper nutrition

Sour cream sauce with lemon

Calorie content: 387 kcal. Grind the greens (parsley, dill; take the amount depending on taste: 4-10 sprigs) with a blender and add the juice of half a lemon and a teaspoon of mustard.

Salt and pepper. Mix everything and mix with a glass (200 ml) of low-fat sour cream. Beat until smooth, then gradually pour 100 ml into the resulting mass. olive oil.

Continue beating until a thick consistency is obtained. Instead of sour cream, you can use thick yogurt. This freshly prepared sauce can replace mayonnaise in vegetable salads

Avocado sauce

Calorie content: 150 kcal. Two medium fresh cucumbers and one tomato are cut into cubes and placed in a blender. The pulp of one avocado, cut into cubes, is also added there. Add 0.5 teaspoon to vegetables. mustard, salt, red pepper.

Mix everything thoroughly until you get a paste-like sauce. This sauce can replace mayonnaise in fresh vegetable salads, and can also be used as a sauce for mushrooms and stewed vegetables. Avocados have a lot of fat, but this fat is healthy.

Yogurt sauce with fresh cucumber and peas

Calorie content: 48 kcal. This sauce can replace mayonnaise in salads with fish and seafood. Take 150 g of green peas, 100 g of fresh cucumber, diced, 2 tablespoons. chopped green onions and place everything in a blender or food processor.

Grind everything, add salt and pepper to taste. Pour 200 ml into the vegetable mass. yogurt (or kefir). Mix everything and leave it in the refrigerator for several hours, letting it brew.

Serve chilled. Parsley, dill or basil are used as decoration. The finished sauce is stored in the refrigerator for no more than two days. It's better to use fresh sauce every time. miss-slim.ru

Sauces for light vegetable salads

Dressing for vegetable snacks can be prepared using natural yogurt (homemade is ideal). It has a better consistency. By adding spices, mustard, and herbs to it, you can even get a taste almost identical to the taste of mayonnaise.

Ingredients:

natural yogurt – 200 ml
mustard - 2 tsp.
lemon juice - 1 tbsp.
ground black pepper - a pinch
salt, herbs, seasonings - to taste

Preparation: Beat the yogurt using a mixer, blender or food processor (you can just use a whisk!) with mustard and lemon juice. You don't need to beat for too long - a minute at most.

Add salt and black pepper. If desired, stir in finely chopped herbs. Vegetable salad options can be different: cucumbers and radishes, cucumbers and tomatoes, green herb salad.

All of them will be combined with a simple and healthy dressing. The finished sauce is stored in the refrigerator for no more than two days. It's better to use fresh sauce every time.

Dressing for “Under a Fur Coat” and “Olivier” salads

Usually it is difficult to imagine Olivier and herring under a fur coat without mayonnaise. Traditional salads can be prepared with dietary sour cream sauce. Such a replacement will not affect the taste of the finished dish in any way. We need:

sour cream (fat content no more than 30%) - 1 tbsp.
mustard - 1-2 tsp.
salt - to taste
2 boiled yolks.

Preparation: Grind the yolks, mustard and a pinch of salt, add sour cream and mix for 20 seconds (no longer, otherwise the sour cream will separate) in a blender until it becomes an airy mass. If the taste seems bland and the mixture is too thick, you can add 1-2 tablespoons of fresh lemon juice or balsamic vinegar. Bon appetit!

Diet sauce for Caesar.

Caesar with diet sauce is a light and healthy version of the famous salad, which, by the way, was never prepared with mayonnaise in the original recipe! To prepare the dressing, you need a blender or mixer at high speed - you need to beat the ingredients thoroughly.

Ingredients:

chicken egg - 1 pc. (you can take 3-4 quail)
olive oil - 2-3 tbsp.
Dijon mustard - 1 tsp.
apple cider vinegar - 1 tbsp.
salt.
2 anchovies

Preparation: Place the egg in boiling water for exactly 60 seconds. Remove and cool under running cold water. Peel the shell from the egg and carefully remove the yolk (it should be almost undercooked).

Place the yolk, mustard and salt in a glass of blender. Beat, adding oil one teaspoon at a time. As a result of whipping, you should get a homogeneous mass. Then add the fish and beat again.

To enhance the creamy taste, you can add 20-30 grams of grated Parmesan (or other cheese). Mix everything well again. The Caesar salad dressing is ready. Store in the refrigerator for no more than two days.

Sauce for making pizza, hot sandwiches and burgers

Mayonnaise is not actually added to real pizza, but such recipes are still popular in our kitchen. A substitute for mayonnaise when preparing pizza, burgers or hot sandwiches is a dressing made from soft curd cheese, yogurt, and tomato paste. Although white sauce - without tomatoes - is also interesting.

Products:

curd cheese - 100 g
natural yogurt - 100 ml
tomato paste - 1 tbsp. (with a slide)

Preparation: Mix cheese, tomato paste, yogurt and lightly beat with a whisk or mixer. If the yogurt is not too thick, the amount should be reduced. The dressing should not be liquid! Add salt and spices to taste. You can add mustard if you wish.

Kefir-based meat marinade

Any marinade based on acid will help you bake meat in French, fry it on the grill, in foil or in a slow cooker. They are especially good with regular kefir. You will need:

low-calorie kefir - 200 ml
soft cheese with herbs - 100 g
mustard - 2 tsp.
honey - 1 tsp. salt,
spices - to taste

Lactic acid will make the meat soft, juicy, and aromatic. This baking sauce also contains cheese, which means it will get a characteristic golden brown crust.

Preparation step by step: Mix cheese with kefir, stir until smooth. Add mustard, honey, spices to the kefir-curd mass, and salt the mixture. Mix or beat in a blender. Marinate the meat for several hours and bake it in the same marinade. Healthy and tasty!

These options for sauces and marinades can be used for baking vegetables and fish. You can strictly follow the recipes, or you can use your imagination and come up with your own original versions. na-mangale.ru

Sour cream or yogurt

A very good option if there is no intolerance to milk proteins and milk sugar, which is quite common now. Such dressings contain many useful substances, there are vitamins, minerals and lactic acid bacteria, which are also beneficial for the body and have a positive effect on digestion.

In addition, yogurt and sour cream are much lower in calories than vegetable oil and mayonnaise. Sour cream contains approximately 190 kcal, and low-fat yogurt - only 60! So if you are faced with the task of reducing calorie intake, then you can pay attention to fermented milk dressings. In small quantities, of course.

Other options

Provencal is a classic thick white sauce. The closest analogues are dressings based on dairy products. They can be used to lubricate herring under a fur coat, Mimosa or Olivier so that the taste does not change. But in many cases completely different waterings will be useful:

A few drops of balsamic vinegar and vegetable salads are instantly transformed. Its taste is much brighter and richer than that of mayonnaise.
Honey, lemon, mustard. This mixture is useful for seasoning dishes made from fresh vegetables, and for lubricating meat when baking in the oven.
Natural vinegar (apple, wine). If you mix it half and half with water, you can pour it over the dumplings.
Tomato paste or homemade ketchup. This is the best pizza sauce. The red version is also useful for hot sandwiches. There is practically no fat in it, but it has a bright color and an abundance of lycopene, which protects against cancer.

It is necessary to choose an alternative taking into account the characteristics of each dish.

Apple mayonnaise

Here's the applesauce recipe. It goes well with meat both on a diet, during fasting, and during fasting. Have to take:

100 g applesauce (baby food or baked fruit);
1 tsp vegetable oil;
1 tsp mustard;
1 tbsp. honey or sugar substitute;
ground pepper, salt.

Simply mix the ingredients and serve with cutlets or baked poultry.

Don't just focus on mayonnaise. There are many alternatives to it, no less tasty and much more healthy. Don't be afraid to experiment with flavors!

Alternatives for healthy eating

How to replace mayonnaise for people who follow the principles of proper nutrition? You will have to ignore “heavy” foods: egg yolks, sour cream from 15%, nuts and legumes. For simple vegetable salads, olive oil, lemon juice and apple cider vinegar are suitable. However, there are sauces that can make dietary dishes taste brighter.

Curd sauce

Ingredients:

soft cottage cheese 0-5% - 200 grams;
garlic powder - teaspoon;
spices.

Simply mix all ingredients by hand or using a blender. Any spices are suitable, but dill, parsley, Italian and French herbs go best with salads, and pepper and suneli hops go well with meat dishes.

Flax dressing

Ingredients:

flax seeds – 2 tablespoons;
wine vinegar - 2 tablespoons;
salt - a pinch.

Procedure:

Soak the seeds in warm water for one hour.
Drain the liquid. Pour vinegar into the seeds and add a pinch of salt.
Blend the mixture in a blender until you get a paste.

Flax seed dressing adds an unusual piquant taste to meat, fish, and vegetable salads. Suitable for vegans and those who fast.

Lemon dressing

Pairs well with fish dishes. Cooking usually takes 7 minutes. You will need the following ingredients:

A glass of olive oil;
A glass of lemon juice;
1 spoon of cream (10% fat);
0.5 teaspoon sugar;
A pinch of salt;
A bunch of greens (parsley or dill).

Mix the listed ingredients (except herbs). Place in blender bowl. Beat for a few minutes. Sprinkle the finished mixture with chopped parsley or dill.

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.