Mayonnaise, that creamy condiment loved by many, adds a delightful richness to sandwiches, salads, and dips. But for all its deliciousness, traditional mayo can be high in fat and calories. However, fear not, mayo lovers! There's a whole world of healthy and flavorful substitutes waiting to be explored. Whether you're looking to cut back on fat, add a nutritional boost, or simply explore new taste profiles, there's a perfect alternative for you.
Greek Yoghurt
This protein-packed powerhouse is a natural substitute for mayonnaise. Opt for plain, low-fat Greek yoghurt and add a squeeze of lemon juice, a pinch of salt, and your favourite herbs for a tangy, flavourful spread. It works wonders in tuna or chicken salad sandwiches, potato salad, or even as a veggie dip.
Avocado
This heart-healthy fruit offers a luxurious creaminess perfect for replacing mayo. Mashed avocado adds a touch of richness and healthy fats to sandwiches, wraps, or even deviled eggs. For a zesty kick, add a squeeze of lime juice and chopped cilantro.
Hummus
This chickpea-based spread brings a vibrant flavour profile to your meals. Hummus boasts protein, fibre, and healthy fats, making it a nutritious alternative. Spread it on wraps or sandwiches, or use it as a dip for crudités.
Pesto
This vibrant green sauce, made with basil, pine nuts, olive oil, and cheese, packs a flavourful punch. Use it as a spread on sandwiches or use a dollop to add a vibrant touch to salads or roasted vegetables.
Mustard
This classic condiment offers a low-calorie and fat-free option. Choose Dijon mustard for a touch of spice, or yellow mustard for a milder flavour. Use it on sandwiches, wraps, or even as a base for salad dressings.
Olive Oil and Vinegar
A simple drizzle of olive oil and a splash of vinegar creates a light and flavourful dressing or spread. Experiment with different kinds of vinegar like balsamic, red wine, or apple cider for a variety of taste profiles. This option is perfect for those watching their calorie intake.
Also Read: Know Your Plate: Know All About This Savoury Dish From Chickpeas, 'Hummus'
Making Your Mayo
For those who enjoy a bit of DIY, creating your own healthy mayonnaise is a rewarding option. There are plenty of recipes online that use simple ingredients like avocado, olive oil, lemon juice, and a touch of Dijon mustard. This allows you to control the ingredients and customise the flavour profile to your liking.
Healthy Way To Eat Mayonnaise
Remember, there are ways to enjoy the flavour of mayonnaise without relying on it heavily. Here are some tips:
- Reduce the amount: Start by using less mayonnaise than the recipe calls for. You might be surprised how much flavour you can still achieve with a smaller amount.
- Spread strategically: Apply mayonnaise only where it will add the most impact, like directly on the bread in a sandwich.
- Mix it up: Combine mayonnaise with other healthy options like yoghurt, mustard, or pesto to create a lighter and more flavourful spread.
Also Read: Store-Bought Yoghurt: Are They Safe To Consume?
Whether you're looking to cut back on calories, add a nutritional boost, or simply explore new flavours, there's a perfect substitute for mayonnaise waiting to be discovered. With a little creativity, you can enjoy your favourite dishes without compromising on taste or health. So, ditch the guilt and embrace the world of delicious and healthy alternatives! After all, a little variety keeps mealtimes exciting!