• 20 healthy & tasty replacements of mayonnaise

    20 healthy & tasty replacements of mayonnaise

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    With it’s 680 calories per 100 gram, mayonnaise ranks among the most unhealthy sauces, but it is also one of most popular and beloved sauces we add to our sandwiches and salads. The truth is, that mayonnaise is high in calories and doesn’t fill you up. There are a lot tastier and healthier toppings, with which you can replace it and still enjoy your salad or sandwich. Below is a list of 20 healthier and very tasty sauces you might consider replacing the mayo with. Now you can permanently kick the mayo – for good!

    1. Guacamole

    Guacamole is just a Super Hero, when it comes to dips. It is made of superfoods and is very tasty, fast and easy to make. Try making it yourself:
    Peel 3 avocados, add 3-4 peeled garlic cloves (to your taste) and the juice of 1/2 lemon, mix them up in the blender for few seconds until the mixture gets smooth. Put 4 -5 eggs to boil ( let them in boiling water for 8 min. for a perfect result). When ready cut the eggs in little squares and add them to the other ingredients. The result is a perfect dip or spread for your sandwich! As Guacamole comes from Mexico, you may also consider trying this traditional Mexican recipe:

    Guacamole Autentico

    Guacamole Autentico – http://www.californiaavocado.com/recipe-details/view/21961/guacamole-autentico

    2. Hummus

    Hummus  gives you 166 calories per 100g. and is very tasty and healthy alternative spread for your sandwich, wrap or dip for you vegetables. Choose brands which are lower in calories, saturated/trans fats and sodium or try and make it yourself at home. It is simple to make and requires no cooking.

    The best basic hummus recipe by Jamie Oliver

    The best basic hummus recipe by Jamie Oliver – http://www.jamieoliver.com/news-and-features/features/best-basic-hummus-recipe/

    3. Greek Tzatziki sauce

    This delicious greek sauce, usually served as a condiment on Greek Gyro sandwiches is made with healthy ingredients like yogurt, dill, lemon, onion, garlic and canola oil. It is a tasty dip for your vegetables, meat or falafels and you can use it as well as a healthy spread for pitas or wraps. Tzatziki is easy to make, that’s why try, and make it fresh at home – home made is always more delicious!

    Greek Tzatziki sauce

    Easy Tzatziki – http://www.foodnetwork.com/recipes/claire-robinson/easy-tzatziki-recipe.html

    4. Mustard

    Mustard is low in calories and in combination with vinegar and olive oil it is a perfect dressing for your salad. It can also help you lose weight and slows aging. Mustard seeds contain B-complex vitamins like folates, niacin, thiamine, riboflavin etc. which are great in speeding up your metabolism. Next time preparing your salad, try this Honey-Mustard Vinaigrette from eatingwell.com.

    Honey-Mustard Vinaigrette

    Honey-Mustard Vinaigrette recipe – http://www.eatingwell.com/recipes/honey_mustard_vinaigrette.html

    5. Savory Protein Dip

    Another very fresh and tasty option with celery, green onion,  cottage cheese, curry, mustard and vinegar. Perfect with fresh vegetables or whole wheat pita crisps. Check out the recipe below.

    Savory Protein Dip

    Savory Protein Dip recipe – http://www.daisybrand.com/recipes/savory-protein-dip-483

    6. Chile con queso

    Another delicious dip from the Mexican kitchen – Chile con queso. It takes a bit longer time (about 30 minutes) to prepare, but the result is worth it! This appetizer is typically served in Tex-Mex restaurants as a sauce for nachos, but it fits perfectly with vegetables, as a sandwich spread, with fajitas, tacos, quesadillas or any other Tex-Mex dish.

    Chile con queso

    Chile con queso recipe – http://www.onceuponachef.com/2015/01/chili-con-queso.html

    7. Sour Cream

    With its 193 calories per 100 gram sour cream is a very good low-calorie alternative of mayonnaise. It tastes great and you can use it as a base of many sauces/dips. It is a traditional topping for baked potatoes, added cold along with chopped fresh chives. It can also be used in baking, added to the mix for cakes, cookies etc. Check out these selected recipes:

    Cheesy Spinach Dip

    Parmesan Sour Cream Dip recipe – http://www.foodnetwork.com/recipes/patrick-and-gina-neely/parmesan-sour-cream-dip-recipe.html
    Sour Cream Sauce recipe – http://www.food.com/recipe/sour-cream-sauce-27989
    Cheesy Spinach Dip recipe – http://www.daisybrand.com/recipes/cheesy-spinach-dip-101
    Sour Cream and Chives Dip – http://www.food.com/recipe/sour-cream-and-chives-dip-232690
    Horseradish Cream Sauce recipehttp://www.foodnetwork.com/recipes/alton-brown/horseradish-cream-sauce-recipe.html

    8. Habanero Hot Sauce

    This sauce is very good option for the lovers of spicy food. It contains habanero peppers, cherry tomatoes, turmeric powder, onion and garlic and it tastes great! It is a perfect fit to your pasta, sandwich, grilled chicken or beef.

    Habanero Hot Sauce

    Habanero Hot Sauce recipe – http://www.simplecomfortfood.com/2010/11/03/habanero-hot-sauce/

    9. Piri Piri Sauce

    Have you tried Piri Piri Sauce? This traditional Portuguese sauce makes your chicken or vegetables taste fantastic! It is spicy, easy to make and very delicious – you just have to try it!

    Piri Piri Sauce

    Traditional Portuguese Piri Piri Sauce for Chicken recipe – http://www.food.com/recipe/traditional-portuguese-piri-piri-sauce-for-chicken-371075

    10. Smokey Toasted Arbol (or Guajillo) Salsa

    This delicious salsa recipe is very spicy, and perfect for spicing up tacos, eggs, or anything grilled. If you love spicy you should definitely try it out. Here’s the recipe for it:

    Smokey Toasted Arbol (or Guajillo) Salsa

    Smokey Toasted Arbol (or Guajillo) Salsa recipe – http://whatscookingamerica.net/KarenCalanchini/SmokeyChileSalsa.htm

    11. Garlic Sauce

    Garlic Sauce

    This sauce is typically included in the Turkish doner kebab, but it can also go well with vegetables, grilled meat and it is also a perfect salad dressing. It’s originally made with yogurt, mayonnaise, parsley, garlic and vinegar, but to make it healthier you can replace the mayo with potato puree. The result is very delicious as well. To prepare it mix in a bowl 3 tbl. spoons of yogurt, 1 tbl. spoon of vinegar, prepare potato puree from a package – you’ll need around 2tbl. spoons of it and add it in the bowl, then chop the parsley and 3-4 garlic cloves (to your taste) fine and add them to the mix. Voila! Another great option for replacing the mayo!

    12. Curry Sauce

    The Indian curry sauce can be served with meats, vegetables, as a sauce for dipping or to spice up veggie side dishes. It’s also great on a jacket potato. Curry is also a powerful superfood – it contains cancer-fighting antioxidants and is also linked to helping improve memory and fighting against diseases like Alzheimer’s. The curry sauce is easy, relatively fast to make, tastes fantastic and is good for your health.

    Curry sauce

    A Simple Curry Sauce – http://www.cooks.com/recipe/x30w870u/a-simple-curry-sauce.html
    Another Curry sauce recipe, richer in ingredients –  http://www.bbc.co.uk/food/recipes/currysauce_1305

    13. Sour Cream, Sesame and Cottage Cheese dip

    Sour Cream, Sesame and Cottage Cheese dip

    This is another very delicious appetizer, which is easy and fast to prepare. For it you will need: 100 gr. cottage cheese, 1 garlic clove, 3 tbl. spoons of sesame seeds, (optional you can add 3 tbl. spoons of mayonnaise), 100 gr. sour cream and 100 gr. drained yogurt. Bake the sesame, then add all ingredients in a blender and blend them well. So simple and very delicious! Sesame seeds are good for your health, because of the unique lignans they contain, which can help you lower cholesterol!

    14. Cottage Cheese ans Baked Walnuts dip

    Sour Cream, Sesame and Cottage Cheese dip

    For this dip you’ll need: 500 gr. cottage cheese, 150 gr. of roasted walnuts, 2 green onions, 4 sprigs basil, 4 sprigs mint, 4. tbl. spoons yogurt, 1 lime, peppercorn melange to taste. Chop the onions, mint and basil finely and mix them. Chop the roasted walnuts and add them together with the grated lime zest and half of its juice. Add the cottage cheese, yoghurt and the crushed peppercorn melange and mix well. This dip tastes great with sliced radishes and cucumbers.

    15. Red Beets and Horseradish dip

    Beets and Horseradish dip

    This is another super healthy, superfoods dip. For it you’ll need: 400 gr. boiled red beets, 2 tbl. spoons horseradish (from a jar), 1 pickle, 100 gr. sour cream, 1/4 bunch of dill, 200 g pickled herring, salt and black pepper to taste. Cut finely the beets, the pickle and the dill. Add the horseradish and sour cream, a bit of salt and pepper and stir everything together. This appetizer fits perfectly with baked bread. Cut sliced dark bread into halves and bake them in a pan, pour a little olive oil on top while baking. Spread the dip on the slices, on top add pieces of the pickled herring and decorate with dill. Delicious!

    16. Smoked Fish Pate

    Smoked fish pate

    For those who love fish this is a perfect bread spread. Easy to prepare, healthy and super tasty! For this fish pate you’ll need: 3 pcs. of warm smoked mackerel, 2 green onions, 2 tbl. spoons of mustard, 1 tbl. spoon horseradish (from a jar), 1 lemon, 80 gr. butter and black pepper to taste. Remove the skin and bones of the fish. Then mix the fish in a blender along with the horseradish, the mustard and the butter. Add grated lemon rind, 2-3 tbl. spoons of lemon juice and pepper to taste and blend them again. Serve the ready pate sprinkled with finely chopped onions.

    17. Mutabbal or Baba Ghanoush

    Even if eggplant is not among your favorite vegetables, it will be once you try this dip! This appetizer comes from Middle East and it’s main ingredients are eggplant, olive oil and garlic which are all good for your health. The eggplant can help you out with your weight loss efforts, olive oil is good for your heart and garlic may effectively lower your cholesterol. Check out the recipe below!


    Mutabbal Recipe – http://www.fashionedible.com/2015/06/syrian-food-mutabal-recipe.html

    18. Velouté

    This sauce comes from France. It is stock based and thickened with a white flour. The stock used is usually chicken, veal, or fish. Sauce velouté is often served on poultry or seafood dishes, and is also used as the base for other sauces like Sauce Allemande and Sauce Supreme.

    Artichoke Velouté with Black Truffle Carpaccio

    Velouté sauce recipe – http://www.foodnetwork.com/recipes/emeril-lagasse/veloute-sauce-recipe.html
    Artichoke Velouté with Black Truffle Carpaccio – http://blog.streaminggourmet.com/2010/04/23/artichoke-veloute-with-black-truffle-carpaccio/

    19. Tapenade

    Tapenade comes from the French region Provence and it’s base ingredient is olive. It consists of puréed or finely chopped olives, capers, anchovies and olive oil. Tapenade is often flavoured differently in varying regions with other ingredients such as garlic, herbs, anchovies, lemon juice or brandy. Besides as a topping on crackers or crusty bread it is also used in preparing fish dishes. If you are a fan of olives, then try out these two healthy tapenade recipes we selected below:

    Artichoke Olive Tapenade

    Tapenade recipe – http://simpledeliciousfood.com/2010/03/15/tapenade/
    Artichoke Olive Tapenade recipe –
    Fig and Olive Tapenade recipe – http://www.thetomatotart.com/recipe/fig-olive-tapenade-simple-holiday-appetizer/
    Sun-Dried Tomato Tapenade with Crostini recipe – http://www.myrecipes.com/recipe/sun-dried-tomato-tapenade-with-crostini

    20. Carrot, Red Pepper and Butter Bean dip

    This is another easy to prepare alternative of mayonnaise – full of taste and it contains only 64 calories per portion. A Mediterranean-inspired appetizer, that offers a little extra protein, heart-healthy monounsaturated fat, and fiber. Serve with radishes, crunchy carrot or cucumber sticks.

    Carrot red pepper and butter bean dip

    Carrot red pepper and butter bean dip recipe – http://www.dailymail.co.uk/femail/food/article-2769722/Eat-great-lose-weight-Carrot-red-pepper-butter-bean-dip.html

    Sauces and dips can turn any ordinary vegetable or meat dish in an impressive combination of flavors, especially if you can find the perfect proportions.

    There are two ways for making a sauce for meat or a dip for vegetables with low fat and make sure the original taste of vegetables will remain.

    Sauces, prepared on fire

    To prepare the base of these type of sauces, use fat (such as butter or oil) and flour. To enrich the taste, you can prepare this sauce with chicken or vegetable stock. This is the base of this type of sauces. From here you can go on and add additional ingredients to your taste, as well as different spices.

    Cold sauces and dips

    Use a thick cream base for this type sauces . If you like it more fat, add a little mayonnaise, but make sure you also add a tablespoon of red wine or balsamic vinegar to counteract its effects. Fresh spices make the difference in these sauces and dips, that’s why you have to cut them very fine for the best result.

    If your favourite healthy dip or sauce is not in the list, feel free to share it, as well as the recipe for it below in the comments!

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