Mayonnaise adds flavor and creamy richness to our food, making it like a dependable buddy in the kitchen. But let’s face it, everyone may not enjoy it due to its high fat and calorie content, especially if we’re attempting to live healthily. Fortunately, there is a bright side! There are some incredibly delicious and healthful alternatives available that can provide us with the same silky texture without putting our well-being last. We’ll explore some healthy mayo substitutes in this blog post, which you can effortlessly incorporate into your regular cooking practice.
Why Healthy Substitutes for Mayonnaise are Important?
Healthy substitutes for mayonnaise are necessary because they provide individuals with the opportunity to make mindful and nutritious choices without compromising the taste and texture of their favorite dishes. Mayonnaise, while delicious, can be high in calories, saturated fats, and additives, which may not align with everyone’s dietary goals and health requirements. By opting for alternatives such as Greek yogurt, avocado, hummus, or other options, people can enjoy the same creamy consistency while introducing beneficial nutrients, lower calorie content, and reduced unhealthy fats into their meals, promoting overall well-being and contributing to a balanced and wholesome diet.
Healthy Alternative Options
There are mainly two options i.e.,
· Vegan Substitutes
· Non-Vegan Substitutes
Here’s a comparison of vegan and non-vegan substitutes for mayonnaise, along with their approximate nutritional values per tablespoon:
Vegan Substitutes:
Some Vegan substitutes for mayonnaise are the following;
Aquafaba Mayo:
Aquafaba, the liquid from canned chickpeas, can be whipped into a mayo-like consistency. Mix it with lemon juice, mustard, and a neutral oil for a vegan mayo that’s light and creamy.
- Calories: 5
- Fat: 0g
- Carbohydrates: 1g
- Protein: 0g
Cashew Cream:
Soaked and blended cashews create a smooth and rich base for vegan mayo. Customize the flavor by adding garlic, nutritional yeast, or herbs.
- Calories: 30
- Fat: 2g
- Carbohydrates: 2g
- Protein: 1g
Silken Tofu Mayo:
Blend silken tofu with vinegar, lemon juice, and spices for a protein-packed vegan mayo option. It’s a great way to add creaminess to your dishes.
- Calories: 15
- Fat: 1g
- Carbohydrates: 1g
- Protein: 1g
Avocado Mayo:
Mashed ripe avocado provides a healthy dose of monounsaturated fats and a delightful creaminess that’s perfect for sandwiches and wraps.
- Calories: 30
- Fat: 3g
- Carbohydrates: 1g
- Protein: 0g
Coconut Yogurt:
Coconut yogurt can be transformed into a tangy and creamy mayo alternative, making it an excellent choice for dairy-free and vegan diets.
- Calories: 30
- Fat: 2.5g
- Carbohydrate: 1g
- Protein: 1g
Non-Vegan Substitutes:
Non-vegan substitutes are the following;
Greek Yogurt:
Greek yogurt offers a creamy and tangy flavor that closely resembles traditional mayo. Choose low-fat options for a lighter twist.
- Calories: 15
- Fat: 0g
- Carbohydrates: 2g
- Protein: 2g
Sour Cream:
Substituting sour cream for mayo can create a rich and velvety texture in your dishes. Opt for low-fat versions to reduce the calorie content.
- Calories: 30
- Fat: 2.5g
- Carbohydrates: 2g
- Protein: 1g
Egg-Based Mayo:
If you’re not following a vegan diet, traditional egg-based mayo is an indulgent choice. You can control the quality of ingredients by making them from scratch at home.
- Calories: 100
- Fat: 11g
- Carbohydrates: 0g
- Protein: 0g
Low-Fat Yogurt:
Low-fat yogurt can be used as a mayo substitute to add creaminess to your recipes while cutting down on fat and calories.
- Calories: 15
- Fat: 0.5g
- Carbohydrates: 2g
- Protein: 1g
Buttermilk Dressing:
Buttermilk-based dressings offer a tangy and creamy flavor, making them a delectable alternative for salads and marinades.
- Calories: 25
- Fat: 2g
- Carbohydrates: 2g
- Protein: 1g
Benefits of Healthy Substitutes of Mayonnaise
Here are the benefits of using healthy substitutes for mayonnaise:
Reduced Calories and Fat:
- Healthier alternatives typically have fewer calories and lower fat content, aiding in weight management.
Heart Health:
- Many substitutes offer healthier fats, such as monounsaturated and polyunsaturated fats, which can support cardiovascular well-being.
Nutrient-Rich:
- Vegan options like avocado and hummus provide vitamins, minerals, and plant-based nutrients.
Increased Protein:
- Alternatives like Greek yogurt and nut butter contribute to protein intake, essential for muscle health.
Digestive Benefits:
- Probiotics in certain substitutes promote a healthy gut environment and digestion.
Blood Sugar Regulation:
- Low-glycemic alternatives help stabilize blood sugar levels.
Dietary Flexibility:
- Vegan options accommodate plant-based and dairy-free diets.
Allergen-Friendly:
- Nut-based substitutes offer an egg-free alternative for those with allergies.
Versatility:
- Substitutes work well in various dishes, from sandwiches to dips, enhancing flavor and texture.
Healthier Ingredients:
- Homemade alternatives allow you to avoid additives and artificial flavors found in commercial products.
Customization:
- Options can be tailored with herbs, spices, and flavors to suit individual preferences.
Culinary Exploration:
- Trying different substitutes encourages creativity and introduces new ingredients.
Creamy Cashew Mayo Substitute Recipe
Alright, let’s talk about a game-changer in the world of creamy goodness: Cashew Cream – your new best buddy for replacing mayo in style. It’s ridiculously easy, and trust me, your taste buds are going to throw a party.
Ingredients You’ll Need:
– 1 cup raw cashews (give ’em a good soak for about 4-6 hours or overnight)
– 1/4 cup water (or adjust to your texture fancy)
– 2 tablespoons of lemon juice (squeeze the zing!)
– 1 teaspoon apple cider vinegar (we’re getting fancy now)
– 1/2 teaspoon Dijon mustard (yep, a hint of zesty)
– 1/4 teaspoon garlic powder (for that extra pop)
– Salt and pepper (for a sprinkle of magic)
Here’s What to Do:
· Start by giving those soaked cashews a good rinse. They’re ready to join the flavor party.
· Toss the cashews into a blender with water, lemon juice, apple cider vinegar, Dijon mustard, garlic powder, and a pinch of salt and pepper.
· Hit the blender’s turbo button and blend until you’ve got this smooth and dreamy mix going on. If things get clingy on the blender’s sides, just give it a friendly nudge.
· Taste time! Dip your finger (or a spoon) and see if it needs more lemon juice, a dash more salt, or a sprinkle more fun.
· For a silkier groove, pour in a smidge more water and blend again. It’s all about your texture desires.
· Pop your cashew cream masterpiece into a jar or a cool container, and let it chill in the fridge. It’s like a mini spa retreat for your taste buds.
How to Rock It:
· Toss this creamy concoction into sandwiches, wraps, salads, and anything else where mayo usually steals the show.
· Feeling fancy? Add herbs, spices, or whatever tickles your taste buds for custom creation.
Quick heads-up: Cashew cream brings a nutty twist to the party, and it’s loaded with good fats, protein, and all-around goodness. There you have it – cashew cream, your new kitchen superstar that’s about to take your meals to a whole new level of creamy awesomeness. Enjoy the ride! 🌟
Conclusion
The world of condiments just got a whole lot more exciting and healthier. By exploring these amazing substitutes for mayo, you’re not only elevating your meals but also taking a step towards a happier, more vibrant you. Remember, it’s all about those little swaps that add up to big wins – tastier bites, better nutrition, and a journey toward feeling your absolute best. So go ahead, dip, spread, and enjoy every delicious moment on this flavor-filled adventure! Your taste buds and your body will thank you for it.
Start feeling healthier with the support and expertise of Clinical Nutritionist Sania Gul. Book an appointment at Nutrition by Sania for Personalized Meal Planning, PCOS, Weight Management Issues, Nutrition Advice, and Support.
Sources
https://pubmed.ncbi.nlm.nih.gov/31155956/