Healthy Substitute For Mayo
Mayonnaise on its own doesn’t offer much complexity. Its primary addition to many dishes is a creamy texture and fat. If you’re used to these characteristics of mayonnaise, finding substitutes may leave you disappointed.
Instead of just replacing mayonnaise in your existing recipes, branch out and try some completely new combinations.
Cottage Cheese: Many people dislike the texture and look of cottage cheese. If you find the lumps unpleasant, drain your cottage cheese overnight in a strainer lined with cheesecloth or a worn cotton kitchen towel to reduce your accidental lint intake.
Once it’s drained, run it through the food processor or blend it until it’s smooth. This creamy, slightly salty product can be a great addition to hot casseroles or cool salads. Cottage cheese is loaded with calcium and can be purchased low fat.
Pesto: Food authorities with Fit Day suggest pesto as a radical mayonnaise alternative. The olive oil and spinach in pesto are loaded with Omega-3 oils and antioxidants, respectively. If you truly love mayonnaise, instead of limping along on a substitute, try something totally different!
Mayo Substitute For Tuna Salad
A can of tuna, some mayo, a little celery and some sweet pickle relish have long been the lunch of choice for many of us. However, if you’re trying to reduce your intake of unhealthy fats, you may need to change up your tuna salad recipe.
What does mayonnaise add to tuna salad? Creaminess and a bit of tang. Food authority Kate Bratskeir with Huffington Post offers several options to build delicious tuna salad without mayo.
- Avocadoes may seem a radical mayo substitute for tuna sandwiches, but consider their texture. Avocadoes are lusciously creamy, and with a bit of lime or lemon juice, could make a yummy tuna salad base. Consider serving this salad on whole grain pita chips or blue corn chips for a satisfying crunch.
- Tzatziki is a smooth yogurt sauce that includes lemon juice, garlic and cucumbers. Consider using white canned tuna for this, and be sure to press it very dry as tzatziki is more runny than mayonnaise.
- Cheese, including cottage cheese, would be a great addition to a tuna melt. Brush your bread with a bit of olive oil and grill your sandwich on medium heat until the bread is crispy and the tuna salad warm and creamy. Yum!
- Add some flavorful zing with spicy mustard or garlicky hummus. Both of these condiments can add a creamy texture to canned tuna and bring out unique flavor features in the meat. This tuna mix could be an ideal addition to a salad of fresh summer greens or crispy cucumbers.
Summer Potato Salad
Food cutting surfaces, protein and warmth can give bacteria the chance to ruin your summer vacation. If your summer holidays include a potluck, consider Ina Garten’s French Potato Salad recipe. It contains a bit of chicken stock, but you can make this delicious salad for vegans by swapping that for vegetable stock. This versatile salad can be served warm or cold.
Calories In Mayonnaise
Per nutrition information from Hellmann’s, one tablespoon (14 grams) of mayonnaise contains very little sugar, no vitamins, calcium or iron, and 11 grams of fat. It also contains 100 calories.
Is mayonnaise healthy? If you’re trying to increase the nutrient efficiency of your food by making sure that you’re consuming no empty calories, mayonnaise is not a good condiment. Even low calorie and low fat mayonnaise options contain added sugar.
Mayonnaise And Food Poisoning
It’s important to note that commercially prepared mayonnaise is safe to eat if kept below 40 degrees Fahrenheit / 4 degrees Celsius. Bacteria thrive at temperatures between 40 and 140 degrees Fahrenheit / 4 degrees Celsius and 60 degrees Celsius.
Bacteria also thrive on protein, so any dishes containing mayonnaise that are allowed to become and stay warm may be contaminated.
Per authorities with Web MD, you can reduce the risk of food-borne illness by keeping anything containing mayonnaise cool and covered. This protects cut food surfaces from attracting flies and other bacteria carrying pests.
Mayonnaise was a staple in many kitchens. However, the need to reduce fat intake combined with an interest in more complex flavors have pushed it to the back of the refrigerator. While the creamy texture and rich flavor can be a welcome treat, there are many more healthful options available.