Lower calorie salad dressings to replace mayonnaise

How to replace mayonnaise if you are on a diet?

Diet sauce is prepared from low-calorie and fat-free foods. Various fermented milk dressings or compositions with lemon and lime are suitable. The consistency of the mayonnaise substance is well imitated by avocado puree.

Yogurt sauce with lemon juice

Mix 0.5 cups of low-fat yogurt without additives, 2 tbsp. l. lemon juice, 1 chopped shallot, herbs (tarragon, basil), salt and pepper to taste. Yogurt sauce is suitable as a salad dressing or as a seasoning for meat, chicken, and seafood.

Lemon dressing

Hot sauce for vegetable dishes or poultry is prepared from a minimal set of ingredients. Required:

• 1 cup low-fat yogurt;
• 2 tbsp. l. Chile;
• 3 tbsp. l. lemon juice;
• 1 tbsp. l. grated zest.

Yogurt can be replaced with kefir or low-fat sour cream (10%). Add the remaining ingredients to the dairy product and add salt to taste. The dressing should sit for several hours so that the essential oils from the zest are transferred into the mass. After this, it can be used for salads or as a dip for ready-made dishes.

Yogurt curry sauce

Using yogurt and curry powder, you can prepare different types of salad dressings, from simple to quite complex. The simplest yogurt curry is prepared like this:

• finely chop or blend 1 medium green apple;
• mix the mixture with yogurt (1 cup) and curry powder (1 tsp).

You can complicate the preparation and make curry from the following ingredients:

• 1 shallot;
• a little vegetable oil;
• 2 tsp. curry seasonings;
• 1 pinch of red pepper (flakes);
• ½ tsp. cumin (jeera);
• 150 ml yogurt without sugar or additives;
• 0.5 lime;
• salt.

Heat the oil and simmer the chopped onion in it. Add spices and warm them up a little. Cool the mixture and then mix with yogurt and lime juice. Add the zest from the skin to the dressing. Add salt to taste.

Avocado dressing

Salad dressing, which replaces mayonnaise products, can be conveniently prepared from avocado. Its pulp has a delicate consistency and tastes like butter. To add the necessary spiciness, you can add lemon juice and pepper to the mixture. For preparation, take the following ingredients:

• 1 medium ripe fruit;
• 1 chili pepper (preferably green);
• 1 medium onion;
• 1-2 tbsp. l. vegetable oil;
• 2-3 tbsp. l. lemon or lime juice;
• 200-400 ml of water;
• greens, pepper, salt to taste.

Peel and roughly chop the avocado and onion, remove the seeds from the chili pepper. Place all ingredients except water into a blender bowl and blend well until smooth. Add water little by little until you get the desired consistency. Add salt and pepper, mix again and use to season fresh vegetables, as well as dishes made from them.

Avocado can also be used to make Mexican guacamole. The thick dressing is good as a mayonnaise imitation and is suitable for any dishes where Provencal is used. It is prepared like this:

• chop garlic (2 cloves), 1 medium tomato, 1 small onion;
• cut 1 avocado, remove the pit and remove the pulp into a bowl, mash with a fork;
• quickly add lemon or lime juice (3 tablespoons), stir;
• add chopped vegetables to the mixture, add salt to taste and serve.

Lemon dressing

This recipe from chef Jamie Oliver goes well with green salads and fish dishes. For preparation you need:

• 2 tbsp. l. olive oil;
• 1 tbsp. l. lemon juice;
• 0.5 tbsp. l. honey;
• salt and pepper to taste.

French dressing with lemon juice is suitable for pasta and any dishes to which Provencal is added. Needed:

• 1 clove of garlic;
• 4 tbsp. l. lemon juice;
• 2 tbsp. l. Dijon mustard;
• 100 ml olive oil;
• salt and pepper.

Crush the garlic with a press. In a bowl, whisk the juice, mustard and garlic gruel with a fork, add salt and season. While whisking, add oil drop by drop.

Is it possible to eat mayonnaise every day?

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Yes, if it is homemade mayonnaise made with your own hands. But store-bought mayonnaise with a fat content of 67% or more is often not worth eating. Trans fats included in store-bought mayonnaise are especially harmful. It also contains saturated fat, which can affect cholesterol levels. Regular fats are needed by the body and are even beneficial for it. If manufacturers followed the classic composition of mayonnaise: egg, oil, vinegar and spices, then the product would certainly be high in calories. But without chemical additives and preservatives. True, the shelf life would be much shorter.

Below is a table of caloric content of the main components of mayonnaise substitutes. Please note that the calorie content of the finished product varies depending on the amount of oil and fat content of the base.

Table of fat content and calorie content of mayonnaise ingredients

Why should you give up mayonnaise?

Mayonnaise is a frequent guest in many of our usual dishes, especially salads. We all know that it is unhealthy and high in calories, but how exactly does it harm our body and figure? Let's figure it out.

According to the traditional recipe, this product contained only olive oil, yolk, a small amount of vinegar, lemon juice, salt and sugar. And there seems to be nothing so terrifying about these ingredients. But such mayonnaise is stored for only a few days, so manufacturers add a huge amount of chemicals to it. Among them:

• trans fats - they replace vegetable oils, reducing the cost of mayonnaise production (the body cannot process them and stores them in the form of waste and cholesterol);
• artificial preservatives that extend the shelf life of the product;
• flavorings and flavor enhancers - chemical compounds due to which our taste buds become accustomed to mayonnaise;
• stabilizers - thanks to them, mayonnaise does not separate due to heat treatment.

Disadvantages of the composition of store-bought mayonnaise
There is nothing useful at all in such a product. The situation is even worse with “light mayonnaise”. Animal and vegetable fats in its composition are replaced by modified starch, emulsifiers and gelatin. This mayonnaise contains even more synthetic components.

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Constant use of this product can lead to problems with the gastrointestinal tract, atherosclerosis, heart and vascular diseases, high blood cholesterol, liver diseases and metabolic disorders (including obesity).

And, of course, let's not forget that mayonnaise is very fatty and contains an incredible amount of calories. Just think, per 100 g of this product there are on average 655 calories and 67 g of fat! It will be one or two times higher in calories than the dish with which you season it.

Is it possible to replace store-bought mayonnaise with homemade mayonnaise when losing weight? Alas. It will be more useful, but no less high in calories. It’s better to prepare an alternative sauce that will contain 4-5 times fewer calories - impressive numbers, right?

Below you will find a selection of diet sauces that will be an excellent replacement for mayonnaise for those who want to lose weight.

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.

1. 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.
2. Remove the mixture from the bath and place in a container with cold water. Whisk for a couple more minutes until the mixture cools.
3. 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.

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.

Is mayonnaise healthy?

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So, is mayonnaise healthy? Unfortunately, the benefits of the product are very small. The oil contained in the product contains vitamins and fatty acids that are necessary for the human body. This is where the benefits of mayonnaise end.

Most people love mayonnaise, which is not the healthiest sauce.

Firstly, mayonnaise is very fatty, because of it, bad cholesterol increases in the body, which in turn negatively affects the blood vessels of the human body. In addition, consumption of mayonnaise negatively affects the functioning of the liver and pancreas.

Secondly, mayonnaise is spicy, and spiciness can cause heartburn.

Well, thirdly, it is salty and harms the kidneys and heart.

Industrial mayonnaise contains preservatives, emulsifiers and other additives that extend the shelf life of the product, and natural eggs in such mayonnaise are replaced with artificial powder, thereby making mayonnaise even more harmful.

Low calorie mayonnaise

People who watch their figure use special low-calorie mayonnaise (does not exceed 40% fat). To make low-calorie mayonnaise and reduce the fat content of the product, vegetable oil is usually mixed with water or starch in production.

Since water does not mix with fats, emulsifiers and thickeners are used. There is also no need to talk about the benefits of such mayonnaise.

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

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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.

1. 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.
2. No oil. This mayonnaise will require water, vinegar, yolks, lemon juice, spices and starch to make the sauce thick.
3. 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 replace baked goods with proper nutrition

White wheat flour and products made from it are prohibited if you want to keep your figure slim and fit. It contains a lot of starch - a “fast” carbohydrate that helps you gain weight. At the same time, all the vitamins and nutrients remained in the bran, which was removed to make the flour so white.

The main danger of flour products is a maximum of carbohydrates with a minimum of nutrients. How can you replace white bread and buns:

• It is recommended to eat bran bread made from wholemeal oat, rye, buckwheat flour;
• Diet bread made from grains of puffed rice, buckwheat, and corn are also suitable;
• Whole grain flour is suitable for home baking - it contains a lot of fiber, which is necessary for proper intestinal function.

The basic principle in this case is that the carbohydrates consumed should be complex. In the intestines, they are broken down into glucose gradually, which helps maintain a stable level in the blood. This means that the body receives energy little by little and immediately consumes it, rather than storing it in the form of fatty tissue.

How to make mayonnaise less harmful

Don't want to give up mayonnaise completely? Try to make it less harmful. Here are the options:

1. Use mayonnaise in combination with sour cream or classic yogurt in a ratio of 1:1 or 0.5:1. Harmful properties will not be eliminated, but the process of side effects will be reduced.
2. Add vegetable purees to mayonnaise. For example, avocado puree, sweet bell pepper. Or chopped greens. This will increase the vitamin composition of the sauce.

How to choose a quality sauce in the store:

Read the ingredients carefully. A more or less natural sauce will contain ingredients that everyone understands. Like egg, yolk, oil, vinegar. No confusing chemical names. No flavorings, thickeners, or flavor enhancers. Best before date

Pay attention not only to the end date, but also to the production date. Sauce that can be stored for 6-7 months is not worth taking.

The shelf life of a normal product is 60-90 days. Testing at home. Add mayonnaise to a hot frying pan. A quality product will melt. When heated, the chemical product forms foam and burns to the pan.

How can you replace mayonnaise: delicious recipes

It is difficult to imagine the famous Olivier salad or herring under a fur coat without mayonnaise. But, this is quite real. Moreover, you will wonder why you used only this egg dressing before. So, you can prepare sauce for herring under a fur coat as follows:

• Mix a spoonful of mustard with a glass of sour cream;
• Grind the resulting mass;
• Add a little apple cider vinegar and salt (to taste);
• Spread over the layers of lettuce.

With the help of such a sauce we will get an almost dietary salad, which, if consumed in moderation, will not harm the figure.

What to season Olivier and Mimosa with?

If you are an Olivier lover, forget about the classic recipe with mayonnaise. Use only this dressing:

• Finely chop the greens (dill, parsley, cilantro);
• Mix with a glass of sour cream;
• Add 1-2 tablespoons of lemon juice;
• Mix all ingredients thoroughly (you can use a blender).

The sauce is ready for dressing Olivier. This option is also suitable for dressing Mimosa. Many cooks use natural yogurt for mimosa. Spices are added to taste.

How to replace mayonnaise in seafood salad?

Mayonnaise can completely ruin such a delicious salad. Seafood has its own unique taste. And it’s not worth mentioning their benefits. Mayonnaise will kill both. Lemon juice will help emphasize the taste characteristics of the main ingredient. It needs to be added to sour cream. Thus, you will get something similar to the famous Tartar sauce. Also, for seafood, you can use a combination of lemon juice with any vegetable oil.

Salad dressing with crab sticks

The second most popular dish after Olivier is crab salad. You will be surprised, but this dish can be seasoned with plain olive oil. Oil will in no way spoil the taste of the product. If it is difficult to immediately switch to such a diet, instead of mayonnaise, use natural yogurt with herbs.

Sauce for beet salads

As a rule, purely vegetable salads are seasoned with vegetable oil. And even this classic of the genre can be changed. The most popular beet salad is vinaigrette.

The following dressing will help enhance the taste:

• 2 tablespoons apple cider vinegar;
• Coarse salt;
• 8 tablespoons of olive oil;
• Ground pepper;
• Chopped greens.

First, salt and vinegar are mixed. After the salt has dissolved, vegetable oil is poured in and the remaining ingredients are added. The homogeneous mass is topped with the vinaigrette beloved by many. Simply grated, boiled beets with garlic and mayonnaise are also popular. In this case, mayonnaise can be replaced with fried onions. Also, sour cream and mustard are used.

Salad dressing made from beets, walnuts and prunes

This salad is called Health. Indeed, all components are of great value for the human body. And mayonnaise can completely neutralize them. For the salad to be beneficial, you need to season the dish with sour cream and add an additional ingredient - grated apple. Sour cream combined with fruit juice will give the product a special taste.

What to use in fish salads instead of mayonnaise?

If you use canned fish for a dish, you should season it with the marinade that remains in the jar. It is also fashionable to combine this juice with lemon juice and garlic. If the main ingredient is red fish, no dressing is required at all. It is enough to add sour fruit to the dish - kiwi, orange, grapefruit, apple. A small amount of olive oil may be added.

We eat tasty and healthy

Healthy food doesn't have to be bland or tasteless. Fatty sauces are replaced with healthy yogurt or thick kefir, and instead of the usual sweets, it is better to eat sweet fruits or candied fruits. Whole grain bread has the same taste as regular white bread, and steamed fish or meat can be much tastier than fried cutlets. To switch to healthy food without stress for yourself and your family, you should look for alternative low-calorie recipes for the oven or slow cooker in advance.

When you don’t have time to cook, the optimal solution is ready-made menus for the whole family from LetBeFit. They already have the balance of essential proteins, fats, and carbohydrates. Dietitians make sure that you receive all the necessary vitamins and microelements along with your daily diet. And the chefs make sure that the dishes are not repeated and are healthy and tasty at the same time.

You can order a weekly menu for weight loss or weight maintenance. There is a diet designed for those who play sports, want to cleanse the body, and also for vegetarians. Another advantage of LetBeFit is that you don’t need to constantly count calories on a calculator. The delivered portions already take into account the required calorie content, so the daily menu does not go beyond your norm.

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What kind of sauce is mayonnaise?

The original recipe, originally from the Mediterranean, is a mixture of turkey egg yolks, rich olive oil and freshly squeezed ripe lemon juice, traditionally served with cold fish and game. It was called upon to strengthen the morale of the French soldiers of the besieged city of Mahon and give them physical strength, hence its high nutritional value. You can imagine the caloric content there! There were previously known variations of the sauce that were not yet called Mayonnaise, for example, Ali-Oli from Spain, a sauce made from crushed garlic cloves, fresh eggs and golden olive oil, which is still considered the prototype of mayonnaise.

Mayonnaise belongs to the so-called noble sauces, the main components of which are butter and fresh eggs. Such sauces are prepared without heat treatment, in a cold way, and they do not use flour at all. What can we say about store-bought analogues, which contain milk powder, flour, and water?..

Store-bought mayonnaise contains many elements that are not beneficial

How to replace mayonnaise for those who are on a diet

Indeed, everyone knows that mayonnaise is the most high-calorie product. But sometimes it’s impossible to cook your favorite dish without it. What about those who are trying to stick to proper nutrition or are on a diet? It turns out that excellent recipes for replacement can be found here too.

Yogurt sauce with lemon juice

If you like salads with radishes or you like light vegetable salads, then this dressing is created especially for you! Don’t neglect this recipe – be sure to try it even if you don’t need to count calories.

What you will need:

• Natural yoghurt – 200 ml,
• Lemon juice - tablespoon,
• Garlic – 1 clove,
• Salt - to taste
• Ground black pepper - to taste.

In order to get the sauce to the required consistency, we will need to use a blender. Therefore, keep this device always at hand.

How to cook

Pour yogurt into a bowl. Add lemon juice to it and beat everything thoroughly.

After peeling and squeezing the garlic, add to the whipped yogurt with lemon juice. Add salt and pepper if desired.

Mix again. Cool. And use it when preparing any healthy salads.

Lemon dressing

If you like salads with fish, especially puff pastries, or healthy vegetable salads all year round, then you can safely replace the mayonnaise here with this aromatic lemon dressing. Believe me, it will turn out no worse than if you used mayonnaise.

What you will need:

• Olive oil – 100 ml,
• Lemon juice – 100 ml,
• A tablespoon of cream 10%,
• Half a teaspoon of sugar,
• Salt - to taste
• Dill or parsley - a pinch.

It is best to use natural lemon juice - it can be quickly squeezed out of the fruit. The store-bought version has too much sugar. He doesn't suit us at all.

How to cook

Pour olive oil into a bowl. Add lemon juice. Place cream here. Add sugar.

Add salt to taste.

Now mix everything with a blender, and add the greens at the very end. Cool the resulting dressing in the refrigerator and use it in the dishes you like most.

Apple curry yoghurt sauce

If you like poultry dishes, then you simply cannot find a better dressing for them. Tasty, low in calories, satisfying and very beautiful - this is how you can describe what you will get if you strictly follow the recipe.

What you will need:

• Sweet and sour apple
• Natural yogurt – 250 ml,
• Curry – 1 teaspoon.

It is best to take a small, green apple. Although everything will depend on exactly how much sauce you want to get.

How to cook

Peel the apple and grate it on the finest grater.

Pour thick yoghurt into a bowl, add apples, sprinkle curry powder on top and stir.

Our delicious dressing is ready.

How to make avocado sauce

We all know how beneficial avocados can be. But it turns out that you can use it to prepare not only delicious sandwiches, but also dressings and sauces. This recipe is just one of them.

What you will need:

• Avocado,
• Kefir – 300 ml,
• Olive oil – 4 tablespoons,
• Lemon juice – 2 tablespoons,
• Half a teaspoon of sugar.
• Salt - to taste.

Choose the ripest avocado. This way you will have the opportunity to taste the true taste of this wonderful sauce. But it is ideal for egg salads, tuna salads and dishes prepared by vegetarians.

How to cook

Peel the avocado and remove the pit. Grind the pulp using a blender.

Add kefir, butter, lemon juice, sugar and salt. Beat everything thoroughly. This is such a natural, beautiful and very tasty sauce we have!

As you can see, you can find an excellent substitute for mayonnaise for almost all dishes. The most important thing is to know exactly what to look for. And what sauce recipes do you prefer? I really hope that from those presented in this review you can easily choose the one that is ideal for your dish.

How to replace carbonated drinks and packaged juices

Dietitians warn: it is not enough to exclude sweets and cakes from your diet. We get a loading dose of glucose from other sources: sweet carbonated drinks, energy drinks, juices. The latter are generally considered healthy, we drink them ourselves and give them to children. Few people think that the glucose content in them is not inferior to Coca-Cola. In addition, packaged juices contain a high content of preservatives, dyes and acids, which destroy tooth enamel.

To avoid harming your health, try to drink more pure water without gas, green or herbal tea, and unsweetened fruit compotes. If you like juices, buy a juicer - only freshly squeezed fruits and vegetables are useful. It must be drunk immediately after preparation. It is advisable to dilute it with clean water to reduce the concentration of fruit acids and not damage the enamel or provoke gastritis.

How can you replace mayonnaise in salad?

The most popular mayonnaise salads are Olivier, Mimosa, herring under a fur coat, with crab sticks. A festive table on the occasion of the New Year or Birthday is rarely complete without these dishes. The easiest way to replace Provencal in them is with sour cream-based sauces. This dressing will be more dietary and less caloric, because the fat content of mayonnaise is 67%, and sour cream is only 15-25%, and if you look, you can find 10%. This is the best one to take.

Low-calorie sauce for herring under a fur coat

This is a dish that will never lose popularity. Everyone is accustomed to preparing herring under a fur coat, like many other layered salads, with mayonnaise. However, you can find a worthy replacement based on sour cream. Kefir or yogurt should not be used, as they are too liquid and the dish will not hold its shape.

Ingredients:

• 200 g thick sour cream;
• 1 tbsp. mustard;
• 2 tsp vinegar;
• salt to taste.

The components must be mixed to a homogeneous consistency using a mixer or blender. The result will be a sauce very similar to Provencal, but in 100 g there will be only 9.3 g of fat and 114.6 kcal, i.e. 5.5 times less in energy value.

Analog of mayonnaise for Olivier

This sour cream based recipe is also suitable for dressing Mimosa. Everything you need to take to prepare it:

• 250 g sour cream;
• 2 tbsp. soy sauce;
• 1 tsp mustard.

Since soy sauce has a rich flavor, there is no need to add salt. Simply mix these three products and the dressing for Olivier or Mimosa is ready. The fat content of the resulting dressing is 8.6%, and the calorie content is 114.6 kcal per 100 g.

The best way to season a salad with squid, crab sticks and other seafood

Any seafood, including imitation crab sticks, goes well with lemon juice. Therefore, for such salads, a dressing made from the following ingredients is useful:

• 200 g sour cream with 10% fat content;
• 1 tbsp. freshly squeezed lemon juice;
• 3-4 sprigs of fresh herbs;
• salt to taste.

All you need to do is finely chop the greens (dill, onions or parsley), mix with sour cream and lemon juice. This type of training contains only 103 kcal per 100 g.

Creamy cucumber for meat and potatoes

Shutterstock/Fotodom.ua

Ingredients: 2 medium cucumbers, 200 g soft cream cheese, 6-7 tbsp. l. sour cream, 2 cloves of garlic, 2 tsp. finely chopped dill, favorite herbs and spices as desired.

Preparation. Grate the cucumber on a coarse grater and lightly squeeze out the juice. Pass the garlic through a press. Mix cucumber pulp with cream cheese, garlic, dill and sour cream, add your favorite spices and herbs if desired.

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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:

1. A few drops of balsamic vinegar and vegetable salads are instantly transformed. Its taste is much brighter and richer than that of mayonnaise.
2. Honey, lemon, mustard. This mixture is useful for seasoning dishes made from fresh vegetables, and for lubricating meat when baking in the oven.
3. Natural vinegar (apple, wine). If you mix it half and half with water, you can pour it over the dumplings.
4. 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!

Yogurt and cottage cheese dressing

Don’t want to give up your favorite Olivier salad while on a diet? Season it with this delicious sauce - it fits perfectly with this salad.

What do you need:

• natural Greek or Turkish yogurt – 200 ml;
• granular cottage cheese – 150 g;
• boiled chicken yolk – 2 pcs.;
• lemon juice – 2 tsp;
• mustard – 1 tsp;
• spices.

Mix all the ingredients in a deep container and beat thoroughly with a blender. If you don’t like grains of cottage cheese in sauces, you should first rub it through a sieve.

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Where can you replace mayonnaise with sour cream?

In dumplings, casseroles and even baked goods, sour cream is often replaced with mayonnaise. Is the reverse situation possible? In what dishes is sour cream appropriate instead of mayonnaise?

Shawarma

If you grease the flatbread with sour cream, not mayonnaise, and prepare the filling only from fresh vegetables, you will get a healthy dish. But do not use a dairy product with a fat content of less than 20%, otherwise the dough will become soggy and break during cooking.

Canned stewed meat

Mayonnaise gives the finished dish a bright sweet and sour taste. But sour cream makes the meat more tender. Add spices 5 minutes before the end of cooking to enhance the flavor. Red pepper, marjoram, and coriander go well with beef, and black pepper, garlic and cardamom go well with pork.

Meat in French

This dish includes tomatoes, potatoes, cheese, which, even without the addition of mayonnaise, have a rich taste and high calorie content.

But we don’t recommend replacing mayonnaise with sour cream in other dishes (sandwiches, salads), otherwise they will turn out bland. It is better to prepare a healthy sour cream sauce that has characteristics similar to mayonnaise (taste, smell, consistency).

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:

1. Mix 200 ml yogurt with 1 tbsp. l. lemon juice, beat for no longer than 1 minute.
2. Chop 1 clove of garlic and add to the base.
3. 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:

1. 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.
2. Add 100 ml of lemon juice and beat again for 15-20 minutes.
3. Chop a bunch of any greens and add to the sauce.

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:

1. 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.
2. Mix 250 g of natural yoghurt with applesauce.
3. 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:

1. Peel the fruit and remove the pit.
2. Grind the pulp with a fork or blender to make a puree.
3. 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.

Avocado sauce

A very healthy dressing option that is suitable for salads with eggs, as well as vegetable dishes. This sauce also goes well with tuna.

• ripe avocado fruit – 1 pc.;
• kefir 2.5% fat – 250 ml;
• olive oil – 2 tbsp;
• lemon juice – 40 ml;
• granulated sugar – ½ tsp;
• salt, black pepper.

Separate the avocado from the pit and scoop out the pulp with a spoon. Grind it to a puree consistency - you can use a fork or a blender. Pour kefir, butter and lemon juice into the resulting mass, and also add granulated sugar and spices. We punch everything well with a blender.

Interesting: Foods you can eat after 6 pm

Knowing what you can replace mayonnaise with in salads during your diet, you will protect not only your figure, but also your health. Save the recipes for light dressings from our selection - and make sure that they are much tastier than store-bought mayonnaise! And, without a doubt, healthier.

Do you use mayonnaise or replace it with healthy sauces?

Salad dressing options

There is no doubt that mayonnaise can harm the body. The dressing is too fatty and high in calories. If you are a fan of a variety of salads and meat dishes, using mayonnaise will definitely put on a few extra pounds. But being overweight is not the only problem. Since mayonnaise has a high level of cholesterol, it also increases in the human body. Problems with blood vessels and heart appear. The risk of developing atherosclerosis and stroke increases.

How to replace mayonnaise in salad? The dressing based on natural yogurt is tasty and healthy. Yogurt should be low-fat, without additives or flavorings. The product is mixed with ground pepper, salt, and herbs to taste. The combination of yogurt and dill or cilantro is excellent. The body will receive many benefits by adding chopped parsley to the sauce. After all, greens are rich in vitamins B, C, A. Parsley is especially famous for its high level of folic acid.

Housewives often use simply salted kefir to dress salads. This sauce is great for fresh vegetable salads. After all, kefir is the best combination for greens. Chefs and cooks often use a mixture of mustard and sour cream to season multi-ingredient meat salads. And cucumber salad with herbs and sour cream is a classic of the genre. You can try whisking soy sauce, garlic and sour cream. The dressing will add an unusual taste to familiar dishes.

Recipe with sour cream and soy sauce

Another dressing that is ideal for salads with meat and other meat dishes.

Ingredients:

• sour cream 15% fat – 250 g;
• soy sauce – 2 tbsp;
• sugar – ½ tsp;
• garlic – 1 clove;
• wine or balsamic vinegar - just a couple of drops;
• dill - a small bunch.

Grind the garlic using a press. Finely chop the pre-washed dill. Mix all the products from the list of ingredients. It is advisable to let the dressing sit in the refrigerator for half an hour.