Mayonnaise for weight loss: can you eat it, what can you replace it with, why not, homemade recipe

Homemade mayonnaise has many advantages over ready-made mayonnaise, which can be purchased at any grocery store. When preparing the most popular sauce at home, you can get a very tasty and healthy product. You can add any spices to it, and due to the absence of preservatives in this product, it will not be as harmful as the store-bought equivalent.

Speaking of analogues. Homemade mayonnaise will be cheaper than store-bought mayonnaise.

If you don’t know how to make homemade mayonnaise, then this article is for you. To prepare this sauce you only need a few ingredients and 5 minutes of free time.

Making mayonnaise at home using a blender and mixer

There are a lot of recipes for preparing such homemade salad dressing.
This sauce from the store contains various thickeners, flavors, stabilizers and other additives, some of which can be harmful to the body. There are no such additives in homemade sauce. But at the same time, the finished product can give salads and other dishes an equally original taste.

Homemade mayonnaise ingredients can be mixed either with a mixer or with an immersion blender.

This popular sauce is made by mixing egg yolks and refined oil.
Its taste can be changed by adding spices and seasonings to the base.
You can also add vinegar (apple or wine) to this sauce, giving it a piquant sourness.
Instead of vinegar, you can use apple or lemon juice for this purpose.

IMPORTANT: The thickness of this sauce depends on the amount of vegetable oil. The more you add this ingredient, the thicker it will be.

Preparation with a mixer.

Place egg yolks (2 pcs.), mustard (0.5 teaspoon), sugar (1 teaspoon) and salt (pinch) into the mixer bowl.
Start beating the ingredients at low speed and gradually increase it to medium speed.
We begin to pour in refined vegetable oil (150 ml) in a small stream, continuing to beat the future mayonnaise with a mixer from bottom to top.
As soon as you feel that the mixture begins to thicken, add lemon juice.
Its quantity depends on the purpose for which you will use mayonnaise.
For sour vegetables you need a small amount of this ingredient

Mayonnaise with plenty of lemon juice is suitable for dressing neutral salads. The average amount of this ingredient in mayonnaise (2 teaspoons).

Preparation with an immersion blender.

Add egg (1 pc.), sugar (0.5 teaspoon), salt (0.5 teaspoon) and mustard (0.5 teaspoon) to the blender bowl.
Mix these ingredients until smooth. Turn on the lowest speed and pour in vegetable oil (150 ml) drop by drop.
When the sauce becomes thick, add lemon juice (1 tablespoon)
Also at this stage you can add seasonings, spices, garlic and other flavoring ingredients
Close the lid and increase the speed to medium

IMPORTANT: Before using mayonnaise, it must be cooled in the refrigerator.

Why not

Experts explain why you should not eat mayonnaise when losing weight, not only because of its high calorie content. Although 100 g of product contains about 700 kcal. In addition, it contains more than 50% fat . It contains many substances that poison the body as a whole. The industrial product contains many harmful components. Its danger is as follows:

It's based on fat. And this is the substance that most strongly improves the taste of food. Therefore, a person begins to consume this or that dish in larger quantities. In addition, fat, along with cholesterol, overloads the liver. It is also harmful to the stomach, especially for people suffering from gastrointestinal diseases.
It contains preservatives, chemical additives, and a lot of salt. A large amount of it causes problems with the pancreas.
Sugar increases glucose levels, provokes the release of insulin, and as a result, an increase in appetite. Instead of yolks, egg powder is added to mayonnaise. It also contains carotene, which has many contraindications.
It's high in trans fat and vinegar. All these harmful substances not only poison the body, but can also accumulate in it. They provoke the development of atherosclerosis and heart disease.
Due to the strong taste of mayonnaise, the original mayonnaise disappears. A person’s receptors become dulled, and he stops enjoying normal food.

Expert opinion

Yulia Mikhailova

Nutrition expert

Even if eggs are used in the product, consuming them in large quantities is harmful. They contain cholesterol, which negatively affects the liver. It forms atherosclerotic plaques in blood vessels. All this leads to heart disease.

In stores you can find “light” or “diet” mayonnaise. But this is just a marketing ploy. This product is even more dangerous than usual. It contains starch and soy.

The first is poorly digested in the body, turning into fatty deposits, waste and rotting mass, which poisons everything from the inside. Soy is very dangerous for men. It contains substances related to female hormones - estrogens.

Also, egg powder and vegetable fats are often replaced with plain water. This changes the consistency of mayonnaise. It becomes more liquid, its taste and smell are lost. But in order to correct the situation and return it to its original appearance, dyes, thickeners and flavors, and emulsifiers are added to mayonnaise.

As a result, the apparent low calorie content turns out to be a trap, as a result of which a person receives even more chemicals that poison the body. It is advisable to exclude mayonnaise completely when losing weight.

Low-calorie diet mayonnaise recipe

Mayonnaise has long been “recorded” in products that negatively affect the figure.
But there are several recipes for this sauce, the caloric content of which allows us to consider this product a dietary product.

No oil. The main source of calories in such sauces is oil. And if you exclude it, you can prepare a low-calorie dressing for dietary dishes.

To prepare this sauce you need:

Boil the egg and separate the yolk and white
The yolk needs to be mashed and mixed with mustard (1 teaspoon)
Then you need to gradually add liquid cottage cheese (100 g) to this mass.
You can add salt, spices, pepper and other ingredients
Mix until smooth and place in the refrigerator

From yogurt. Low-calorie yogurt as the basis for sauces and salad dressings has long been successfully used in dietary nutrition. To prepare this sauce you need:

beat thick yogurt without filler (150 ml) with mustard (1-2 teaspoons)
You can add chopped herbs, salt and spices to it

From sour cream. Very tasty low-calorie mayonnaise is obtained if:

Use low-fat sour cream (250 g) as its base.
It must be mixed with olive oil (80 ml), honey (1 teaspoon), mustard (0.5 teaspoon) and lemon juice (1 tablespoon)
You can also add turmeric, ground pepper, and apple cider vinegar to this sauce.

According to Dukan's recipe. The diet, which was developed by the French doctor Pierre Dukan, is very popular. It is based on protein foods. But, in the diet of this diet there is a place for mayonnaise. Dukan himself had a hand in his recipe.

Boil eggs (2 teaspoons)
Separate the yolks and mix them with lemon juice (5 drops), mustard (1 teaspoon), cottage cheese (3 tablespoons) and kefir (3 tablespoons)
You can add a pinch of salt (not more than that), ground pepper and sugar substitute (to taste)

Main conclusions

Fans of proper nutrition should understand that mayonnaise is a harmful product that can be replaced. For salads, fish, meat, pasta, and snacks, you can use sauces based on natural yogurt, sour cream, cottage cheese, and kefir. Lemon or lime juice, mustard, spices, chopped herbs, different types of vinegar, fresh or pickled vegetables, and soy sauce will complement the taste. Avocado puree will make the taste unique, apple will add freshness and sourness. An excellent alternative to mayonnaise is a dressing based on vegetable oil with lemon, hot sauce with mustard powder and chili, mixtures of sour cream with adjika or tomato paste.

Share your recipes for delicious and healthy sauces that you have replaced mayonnaise in the comments. Prove by your example that healthy eating is not only healthy, but also tasty.

Homemade mayonnaise with eggs

The most popular mayonnaise recipe is “Provencal.”
You can prepare this sauce yourself .

To do this you need:

separate the yolks (2 pcs.) from the whites
add salt (0.5 teaspoon), pepper (2 pinches), sugar (1 teaspoon) and mustard (3/4 teaspoon)
Beat with a mixer until smooth
Pour oil (200 ml) into the resulting mass in a thin stream and whisk until the sauce thickens.
Add vinegar (1 teaspoon) and lemon juice. Whisk until the sauce becomes light in color.
Add the whites of one egg and mix everything again
At this stage, you can add spices to the mayonnaise to taste.

INTERESTING: This sauce recipe is considered a classic. “Provençal sauce from Mahon” later became known simply as mayonnaise.

Mayonnaise without eggs

In a deep bowl, mix milk (150 ml) and vegetable oil (300 ml) until a homogeneous emulsion
Add salt (3/4 teaspoon), lemon juice (2-3 tablespoons), mustard (1 tablespoon)
beat with a mixer or blender at high speed. The mass should begin to thicken before your eyes
Add sugar (0.5 teaspoon) and spices
make the mass homogeneous and put it in the refrigerator
In a few minutes the mayonnaise will be ready

SECRET: If the mayonnaise does not thicken the first time, you need to leave it in the refrigerator for several hours and then beat it again.

Delicious safe pp mayonnaise: subtleties of preparation

PP mayonnaise at home can be made with half the calorie content - on average, about 300 Kcal per 100 grams of product , although there is a recipe with much less nutritional value (it will also be in our selection).
The basic principle of preparation is the use of low-calorie and low-fat products.

It is preferable to beat products with a blender - its speed is higher.

When beating with a whisk or mixer, it is difficult to achieve the desired thickness.

It will be easier to whip if you use chilled ingredients.

If it contains mustard, I advise you not to buy store-bought mustard, but to make it yourself from powder. Here's a video of a great quick mustard recipe:

Vegetable oil can be used in minimal quantities, or you can completely abandon it, replacing it with other products. Herbs, herbs, herbs and spices diversify the taste of the product, add aroma and spiciness. Try making homemade dietary mayonnaise, choose the recipe yourself.

Recipe based on cottage cheese

The simplest and most accessible recipe is based on low-fat cottage cheese. An excellent source of protein - cottage cheese - is necessary for everyone, but especially for those who go to the gym. Curd fitness mayonnaise is not only tasty, but also healthy.

The main secret is choosing the right dairy product. It should be soft, without grains, otherwise the sauce will not be as tasty.

This sauce (2-3 tbsp) combined with boiled eggs (2-3 pcs) is an ideal afternoon snack!

Ingredients:

boiled yolk - 1 pc.
low-fat cottage cheese - 150 grams
mustard - 1 teaspoon
salt - to taste
water - 2-3 tbsp.

Mayonnaise with mustard

The legendary chef Olivier first prepared his famous sauce from three ingredients: turkey eggs, olive oil and Dijon mustard.
According to many gourmets, it is this type of mustard that makes mayonnaise such a popular sauce.

Place the yolks (2 pcs.) into a mixing bowl with an immersion blender.
vegetable oil (1 cup)
salt, sugar, lemon juice and Dijon mustard
Mix ingredients at highest speed. You should get a thick sauce
Place it in the refrigerator and use it after it has cooled.

Is it possible to eat mayonnaise while losing weight?

Mayonnaise is a high-calorie product. It simply has enormous energy value. And it does not have a single useful substance. Even one tablespoon of this product is harmful. Mayonnaise when losing weight will negate all your weight loss efforts. Although they like to season salads, soups and even make a sandwich with it. Nutritionists say that you cannot eat mayonnaise while losing weight. Its consumption leads to obesity, the development of dangerous diseases and even vitamin deficiency.

Added sauce to any, even the simplest and most healthy salad, increases the calorie content of the dish several times. As a result, a person not only gets extra energy value due to the sauce, but also eats much more than necessary.

We recommend reading the article about the liver for weight loss. From it you will learn about chicken, pork and beef liver, proper preparation for weight loss and recipes. And here is more information about vegetable oil for weight loss.

Mayonnaise with vinegar

Below is a recipe for salad dressing with vinegar.

It tastes like 65% mayonnaise, which you can buy at any grocery store.

Its viscous consistency and pleasant sweet and sour taste allow it to be used as a dressing for almost any salad.

Allow the food to warm to room temperature
Then, peel raw chicken eggs (2 pcs.) and place them in the bowl of an immersion blender
Add salt and sugar there (1 teaspoon each)
Beat at low speed for about two minutes.
Then add ground black pepper (0.5 teaspoon) and balsamic vinegar (1 teaspoon) to the resulting lush mass. It can be replaced with wine or apple cider vinegar
And beat for another 1-1.5 minutes
Without turning off the blender (it should run at minimum speed), pour in the vegetable oil
In order for the mixture to mix better, you need to add oil in portions. After each serving of 30-40 ml you need to increase the speed of the blender
It is necessary to beat until the mass becomes viscous and viscous.
When the consistency takes on the appearance of store-bought mayonnaise, the mass should be transferred to a jar with a tight-fitting lid and placed in the refrigerator for 30 minutes.

Quail egg mayonnaise

According to many nutritionists, quail eggs are very healthy.
Yes, they contain compounds that are not found in chicken eggs. But this does not mean that they are more useful. In addition, it is believed that quail eggs cannot contain salmonella. This is also a misconception. However, the taste of quail eggs and their nutritional qualities have made them one of the most popular ingredients in various sauces. And mayonnaise in this case is no exception.

SECRET: In order for mayonnaise to turn out really tasty, about 1 hour before preparing it, you need to put all the ingredients on the table.

After that, break the shells of quail eggs (4 pieces) and pour the yolks and whites into the bowl of a submersible blender
Add salt (1 teaspoon) and sugar (1 teaspoon) to them.
Beat until thick foam
Without turning off the blender, add vegetable oil (150 ml) portionwise and beat the mayonnaise until thick and creamy.
Then add apple cider vinegar (1 tablespoon) and mix everything again.
Before using this sauce, it must be cooled in the refrigerator.
You can add pepper, mustard and other ingredients to it to change the taste

Alternative for baking

There are dressings that can replace mayonnaise when baking dishes in the oven.

For cookies and pies, a dressing based on vegetable oil and lemon is suitable. It is enough to mix 70 ml of sunflower oil with 1 tsp. lemon juice. This portion will replace 100 g of mayonnaise. Cooking takes no more than 2 minutes.

When baking meat and fish, you can use hot sauce. To do this you need to mix 3 tbsp. l. vegetable oil, 100 g sour cream, 1 tbsp. l. apple cider vinegar, 1 tsp. mustard powder, ½ tsp. chili powder. Beat all components using a blender. The prepared dressing is smeared on meat or fish, left to marinate for 2-4 hours, and then baked. The finished dish has an islandy flavor and golden-red skin.

For meat in French, a fragrant sauce made from sour cream and adjika is suitable. It is enough to mix these ingredients and grease the pieces of meat.

When baking, mayonnaise can be replaced with the following products and mixtures:

hard cheese;
a mixture of 2 eggs and 2 tbsp. l. flour;
adjika, mustard, ketchup and tomato paste are suitable for pizza;
sour cream is used when baking potatoes and fish;
sauces with honey are suitable for grilled dishes.

These ingredients are used separately or prepared as dressings for baking.

Homemade mayonnaise from Yulia Vysotskaya

As you can see from the previous recipes, mayonnaise can be made quite easily.

Famous TV presenter Yulia Vysotskaya prepares this sauce according to this recipe

Separate the yolks from the whites. Proteins can be used to prepare other dishes
Place yolks (2 pcs.) in a mixer bowl
Peel the garlic (2 cloves) and crush it in a mortar
Add the resulting slurry to the yolks
Add salt (1/4 teaspoon), Dijon mustard (0.5 teaspoon), sugar (1 teaspoon) and apple cider vinegar (0.5 teaspoon)
Beat for 10 seconds
Pour in oil (175 ml) in a thin stream. At the same time, we do not stop the work of the mixer. Pour in more vinegar (0.5 teaspoon) and bring the mixture to a homogeneous state
Add more oil (175 ml). We also do this carefully
The mayonnaise should begin to thicken and take on its usual appearance.
Cool it in the refrigerator and use it for its intended purpose.

Homemade Lenten Mayonnaise

People who adhere to religious traditions or those who want to look slim and fit practically do not use such high-calorie dishes as mayonnaise in their diet. But, there are Lenten recipes for this sauce that are allowed in the diet during Lent. And for people who stick to diets, they will not “spoil” their figure.

We dilute starch (2 tablespoons) in a small amount of vegetable or mushroom broth (10 - 20 ml). About 80 ml of broth needs to be heated and diluted starch added to it
When the base has cooled and thickened, add mustard (1 teaspoon), vinegar (1-2 teaspoons) and lemon juice (1 teaspoon).
Stir and add a pinch of salt, sugar (1 teaspoon) and sunflower oil.
Mix all ingredients with a blender at high speed

Original replacements for mayonnaise with proper nutrition

With proper nutrition, a person strives to improve the health of the body and bring the body into good shape. To do this, just get into the habit of eating only healthy foods, the list of which definitely does not include mayonnaise. In order not to break down and continue to lead a healthy lifestyle, you need to find a worthy alternative to harmful sauce. There are many options for replacing it; it is especially worth paying attention to dairy products.

An excellent alternative to mayonnaise is sour cream. Sauces based on it are easy to prepare, have a pleasant taste, and are suitable for hot and cold dishes.

Natural yogurt without sweeteners or other additives is suitable for the diet menu. It is perfectly absorbed by the body, saturates it with useful substances, and together with additional ingredients enriches the taste of salads, main courses and baked goods.

Interesting! Cottage cheese and kefir are an excellent choice for meat dishes, as well as vegetable salads. These components are also rich in useful substances.

When preparing sauces, dairy products are supplemented with lemon juice, mustard, various spices, herbs, fresh or pickled vegetables, etc. Original dressings contain a lot of useful substances and have a pleasant taste.

With mustard and sour cream

This is a simple sour cream sauce that can be prepared in 10 minutes. It is great for healthy eating fans who want to continue enjoying puff salads. It replaces mayonnaise when baking fish, meat, and vegetables.

Step by step recipe:

Boil 2 eggs, remove the whites, grind the yolks using a blender.
Add 200 g of sour cream (20%), 1 tbsp. l. mustard, as well as a small pinch of salt.
Beat all ingredients for 30 seconds until the mixture has a spongy texture.

Fat sour cream is suitable for dressing, as it is thick and therefore holds its shape better. If you want to make a low-calorie sauce, use low-fat natural yogurt.

The classic recipe uses Dijon mustard. If there is none, then replace it with any other.

If desired, the dressing can be supplemented with black pepper.

Curd and yoghurt sauce

This dressing will replace mayonnaise in various salads with proper nutrition. It takes 10 minutes to prepare.

Cooking steps:

Boil the eggs hard, remove the whites, leave the yolks.
Mix 200 g of cottage cheese, 200 ml of plain yogurt (3% fat), 2 yolks, 2 tsp each in a blender bowl. mustard, lime or lemon juice, a pinch of salt.

The dressing is thick, like mayonnaise, with a pleasant tangy taste.

If you don’t have yogurt at home, you can make curd sauce with kefir. To do this, you need to mix cottage cheese with kefir to the required thickness, add spices to taste (for example, pepper, oregano, dry dill or parsley), and a few cloves of garlic. If desired, add chopped herbs to the mixture. It is suitable for puff salads (“Herring under a fur coat”, “Mimosa”) or mixed salads (“Olivier”, “Crab”).

Bean salad dressing

This is a delicious, delicate sauce that is quick and easy to prepare. It is used for dressing salads, as a gravy or pate. It will perfectly replace mayonnaise in meat and fish dishes during proper nutrition.

Description of preparation:

Remove liquid from 200g white beans (canned).
Pour the beans into a blender container and grind them to a puree.
Add 70 ml olive oil, beat again.
Add a pinch of salt, pepper, juice of ½ lemon, 1 tsp. mustard, add a little sugar if desired. Interrupt again.

If desired, you can put a small amount of bean sauce in a clean container and add a little grated garlic to it. It will have a spicy, islandy taste.

Homemade liquid mayonnaise

Liquid mayonnaise is perfect for some meat dishes, vegetable and pasta casseroles.
This sauce is prepared by reducing the oil or the number of yolks from the classic recipe. If the mayonnaise turns out thick, but you need liquid, then you can simply add warm water to it.

Pour milk (100 ml) and vegetable oil (200 ml) into the blender bowl.
Beat for about 1 minute
Add salt, sugar and mustard
And mix everything again

In order for this sauce to turn out, it is important that the milk is first brought to room temperature.

How to prepare pp recipe

PP mayonnaise is prepared without raw eggs, but most recipes include boiled yolks. The diet sauce also contains mustard. To make the taste of mayonnaise closer to the original, use strong homemade mustard, prepared yourself.

Please note that proper nutrition does not equal a diet. You can prepare healthy mayonnaise according to the traditional recipe - with butter, raw eggs, mustard and lemon juice. By replacing refined vegetable oil with a healthier one, such as avocado oil or olive oil (high quality). A delicious classic version of mayonnaise is suitable as a dressing for any salad. But, it is better to cook this option not often and for those who are not overweight, since a tablespoon will contain about 100 Kcal.

If you are looking for low-calorie mayonnaise, consider 3 basic recipes that include various dairy components.

Mayonnaise for Caesar salad

There are several options for Caesar salad dressing. The classic version of the sauce is prepared as follows.

Bring water in a saucepan to a boil. And when it boils, turn the heat to low
And lower the egg into the water for 1 minute. Before such a procedure, it must be pierced with a needle at the point of the blunt end.
After which, the egg must be removed from the boiling water and left to cool.
After 10 minutes, the egg must be cracked and its contents placed in a cup. If any white remains on the shell, it must be scraped off and placed in a cup.
Pour in the juice of half a lemon and whisk
Beat and at the same time pour in olive oil (1 tablespoon)
The finished mass should have the consistency of liquid sour cream

This sauce can be stored in the refrigerator for no more than a day.

Add half a teaspoon of Woodster sauce

You can experiment when making Caesar salad dressing. For example, replace Woodcester sauce with mustard. And if you want, you can add Parmesan.