So much has been said about the dangers of mayonnaise. It is fatty, spicy, too high in calories, has too much salt... There are countless complaints about the most popular sauce. But nevertheless, we buy it and cannot refuse it.
Article on the topic Happy birthday, mayonnaise! Three examples of mockery of noble sauce The reason is simple: often we just need a thick and spicy sauce for traditional salads: Olivier salad, herring under a fur coat, and so on. Even in the summer, when lighter, vegetable dishes are used, salads made from tomatoes and cucumbers are seasoned with mayonnaise, and fish, poultry, and meat are smeared with it for baking. Although they often sigh: yes, mayonnaise is so harmful, but what can you do...
But mayonnaise can be replaced with lighter sauces suitable for each specific case:
For example:
- natural unsweetened yogurt with a pinch of black pepper and ground coriander is appropriate in light green salads.
- You can also use salted kefir for vegetable and herbal salads
- sour cream + grated horseradish as a seasoning for meat dishes, such as dumplings
- sour cream + mustard is suitable for dressing Olivier and other similar salads
- sour cream + Caucasian adjika (spicy paste of spices and herbs, usually homemade, can be found in markets). Well suited for oven roasting poultry and vegetables.
- a variety of spicy milk sauces will harmonize with both fish and vegetable dishes:
Creamy cheese sauce is the perfect complement to pasta and potatoes
In a saucepan, mix 200 g of chopped processed cheese, 10 ml of vegetable oil, 200 ml of cream. Cook over medium heat until boiling, stirring occasionally. After boiling, reduce heat and add seasonings to taste: basil and black pepper. Stirring constantly, add 50 g of grated fresh cheese. Continue stirring until the sauce is smooth.
These sauces will be a wonderful alternative to ketchup and mayonnaise and will add new taste and aroma to your dishes. Be sure to save these recipes for yourself!
Why you should give up mayonnaise
Among the components of mayonnaise there is still sugar, which provokes a feeling of hunger. That's why it's so hard to stop when you eat a salad dressed with mayonnaise.
Flavor enhancers in the composition dull the receptors. So, you get less pleasure from regular food. Therefore, such salad dressings are beginning to appear more often in your diet.
Your pancreas also suffers from this sauce. The chemicals that manufacturers so generously add have a very negative effect on health. Chemistry allows you to preserve the product longer, but it only makes you worse.
Too frequent consumption of mayonnaise provokes the appearance of cholesterol plaques. More precisely, this is facilitated by trans fats, which accumulate over time. Therefore, experts recommend replacing mayonnaise.
High temperatures are also dangerous, because the components change their chemical composition. Refrain from baking, stewing, etc. Changing the chemical composition does not bode well.
What natural products can replace mayonnaise?
We are not just saying that mayonnaise is harmful in large quantities. It is important for us to give you a solution to the problem. Of course, we are not saying that you should abandon this product altogether. It's really delicious. In addition, we cannot imagine the New Year without Olivier and the film “The Irony of Fate, or Enjoy Your Bath!”
Therefore, we will present you with a list of natural products that will help you solve this problem. You can replace mayonnaise with the following products:
- Yogurt But let us remind you that natural yogurt is much healthier. Therefore, please note that you still need to choose natural yogurt. This substitute will be an excellent way out of the situation. Can be used for baking or as a salad dressing. It will not greatly affect your figure and will also be good for your health.
- Sour cream Ideal for both cold and hot dishes. You can also add garlic. The sauce will become richer and add piquancy to the dish. We recently wrote about the properties of garlic. It really adds a special flavor to dishes.
- Kefir But just differentiate between kefir and yogurt. They are similar, so they are often confused. But their difference is noticeable. We suggest you read the article about this. After all, each product has its own purpose. For dressing, we recommend using fattier kefir.
- Lemon juice The list started with dairy alternatives, but lemon juice would also be a good way out of the situation. This product goes well with so many ingredients.
We have offered several options for replacing mayonnaise. We hope this article was helpful. Perhaps you also have your own secrets for replacing this product. Share your secrets, because we will be interested in expanding our knowledge base.
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.
Soy sauce
This seasoning is most often used by sushi lovers. It adds flavor to the dish. To avoid the negative consequences of consuming soy sauce due to its high salt and sugar content, do not use it in excessive quantities. Nutritionists recommend replacing it with Bragg's or coconut liquid amino acids, which are healthier alternatives. The former are made from natural soybeans, have a natural salty taste due to minerals, and do not contain sodium. Coconut amino acids are coconut sap mixed with mineral sea salt. Both sauces are used as seasonings for rice and seafood.
Chocolate coffee cake: a delicious treat that doesn't contain an ounce of flour
Pike perch in onion sauce: a recipe for a simple but at the same time delicious dish
Everyone is waiting for them with great impatience: the ten most anticipated cars of 2021
Barbecue sauce
Pork and chicken wings are delicious and appetizing in everyone's favorite BBQ sauce. Unfortunately, meat drowned in sugar gravy leads to tooth decay, heart disease and diabetes. That's why nutritionists recommend making homemade barbecue sauce from pureed blueberries, blackberries, peaches, mangoes, dates and apricots. Instead of sugar for this version, try agave, coconut syrup, molasses, or unfiltered honey. You can also experiment with powdered spices: paprika, cayenne pepper, cumin, red pepper flakes and vinegar. Another type of low-calorie sauce is made from mashed tomatoes, herbs, cayenne pepper, vinegar and garlic.
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.
Spicy sauce
Adding a little hot sauce increases the sodium content of your dish. Hot sauces contain up to 200 mg of sodium per teaspoon. Nutritionists recommend using red pepper flakes or fresh hot peppers like jalapenos to get the heat you want in a healthy way. In addition, hot peppers can prolong your life. Carefully monitor the amount of salt you consume.
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.
Sour cream-lime sauce with herbs
The lime in this sauce can be replaced with lemon or apple cider vinegar, and instead of parsley, use cilantro for piquancy.
- 5-6 sprigs of parsley;
- 100 gr. homemade thick sour cream;
- 50 ml. olive oil;
- Quarter lime;
- 0.5 teaspoons of mustard with grains;
- Salt and freshly ground black pepper.
Chop the parsley very finely. Mix it with sour cream and mustard, season with salt and black pepper. Squeeze the lime juice and stir the dressing again.
Ginger
A spicy sauce with a slight spice is ideal for dressing vegetable salads with the addition of meat or chicken, as well as mushrooms.
- 150 gr. sour cream;
- 1 teaspoon ground ginger;
- 1 teaspoon mustard;
- 35 ml. olive oil;
- salt and black pepper;
- dill greens - optional.
Chop the dill very finely, mix with mustard and sour cream, add ground ginger, salt and pepper. Mix well and let the sauce sit for 25-30 minutes.
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.
Tomato sauce
Ketchup occupies one of the first places in popularity among sauces. Its main ingredient is tomatoes, which contain lycopene. This antioxidant reduces the risk of osteoporosis, heart disease and cancer, but processed foods contain negligible amounts. In addition, a tablespoon of this sauce contains almost 4 g of sugar and 190 mg of salt, and there is almost no fiber, protein, fat and vitamins. The vinegar content in it prohibits its use for patients with gastrointestinal pathologies and children. Sometimes unscrupulous manufacturers add a lot of dyes, thickeners, flavors and flavorings. To substitute store-bought tomato sauce, make your own. To do this, take a can of unsweetened tomato paste, add a teaspoon of onion powder and sea salt, half a teaspoon of turmeric and paprika, a quarter cup of apple cider vinegar and water.
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.
Correct and incorrect salad with mayonnaise
It’s not so easy with salads either. Although mayonnaise originated as a cold salad dressing, its original use was very different from its modern use. In French (and later in Russian) cuisine, there once existed a dish called “game mayonnaise” - the exquisite ancestor of modern Olivier. This dish, in fact, was an assorted appetizer of all sorts of delicacies: pieces of game, quail eggs, tongues, crabs, crayfish necks, caviar, olives, capers, gherkins. All this splendor was beautifully cut, placed on a dish and served with freshly prepared mayonnaise (but not filled with it), and since it was the only constant ingredient, all snacks of this kind were called mayonnaise.
Now compare this luxurious appetizer with the modern layered salads that housewives love to brag about. I just don’t understand, and no one can explain to me, why a dish made from “canned fish,” cod liver, corn, peas, crab sticks, sausage, processed cheese, canned champignons and other dubious ingredients, generously soaked in mayonnaise, is considered tasty and is on the festive table. Because it is laid out in the shape of a heart, a rabbit, a garnet bracelet, Monomakh’s hat, a sunflower, a wood grouse’s nest and other creations of the sleeping mind? If in the hungry years of perestroika, salads “from what we could get” were the only way to decorate a holiday, today the existence of these dishes can only be explained by inability to cook, undeveloped taste and, perhaps, the instinct of self-destruction.
For the same money and in less time, you can prepare a much more tasty, beautiful and healthy salad. And even without mayonnaise! Let's restore historical justice and return salads to their original appearance: a light snack of vegetables and herbs with small flavor accents. There is no need to reinvent the wheel - such salads can be found in all cuisines of the world. The most popular: Greek, Shopska, vinaigrette, Caesar. You can create amazing compositions from seasonal vegetables, fruits and herbs, and for taste (if you really don’t like it) add good olive, nut or mustard oil, lemon juice, balsamic vinegar, soy sauce, wasabi, tkemali, adjika, horseradish.
Parmesan cheese
This famous Italian cheese has a high density, which allows it to be grated in the form of very thin shavings. When used sparingly, it easily adds unwanted calories, saturated fat, cholesterol and sodium. Instead of cheese, try yeast flakes. This is inactive yeast grown on sugar cane and beet molasses and then dried into flake or powder form. They have a zesty, cheesy flavor, are rich in vitamin B12, and are dairy-free and gluten-free. To prepare dinner, mix a cup of nuts and a half cup of nutritional yeast.
I make my own apple cider vinegar. It is very economical and simple: I recommend the recipe
A German archaeologist managed to find the ancient city of Tarshish using a satellite
iPhone will get new privacy labels when downloading apps
