Mayonnaise is perhaps the queen of sauces and is used to give flavor and a special touch to any dish, from a simple sandwich to a fish or a refreshing salad. The problem is that next to the egg, its main ingredient is oil and that means a good handful of calories. But don't despair, if you're addicted to mayonnaise and you're on a diet, you don't have to give up indulging yourself … although you will have to make the odd adjustment.
YES, YOU CAN EAT MAYONNAISE WHILE ON A DIET
A tablespoon of mayonnaise has only about 90 calories, so you can include it in a weight loss diet without problem as long as you do not abuse it; And there is often the difficult part since it is difficult for us to control the amount we drink. In addition, as Dr. Isabel Martorell, Nootric's Dietitian-Nutritionist, points out, we cannot lose sight of the rest of the diet and if we do not want this little pleasure to pass us by later when we get on the scale, we have to adjust it by reducing the amount of fat and calories that we take in the other meals.
HOMEMADE MAYONNAISE RECIPE LIGHT
- Ingredients:
- 2 egg yolks
- 2 tablespoons olive oil
- 1 tablespoon of lemon juice
- 200 g of fresh cheese
- 1 pinch of salt
Put all the ingredients except the cheese in the blender glass and insert the blender arm, operate it at low speed and do not move it until the mixture begins to emulsify. Add 200 grams of whipped skimmed fresh cheese and continue beating at low speed and making small movements up and down so that the ingredients are integrated without the mayonnaise losing its texture.
MAYONNAISE WITHOUT OIL
You can also try making an oil-free mayonnaise. Since this is largely responsible for the high caloric content of the sauce, eliminating it "lightens" it enormously. You just have to dilute a tablespoon of cornstarch in a glass of skim milk. Put it to heat, stirring until it boils. Let cool and beat together with an egg, a pinch, the juice of 1 lemon, 1 teaspoon of vinegar and a pinch of salt.
In any case, don't expect the taste and texture of these sauces to be exactly the same as your old mayonnaise, but your weight will appreciate it in return.
If you have a normal homemade mayonnaise or an industrial one, you can reduce its calories by mixing it with a little yogurt, quark cheese, a few tablespoons of milk or water.
Important!
Be careful with conservation
When you make mayonnaise at home be sure to take extreme hygiene, consume it immediately after preparing it and avoid taking advantage of leftovers. This reduces the risk of salmonella poisoning.
MORE LIGHT SAUCES
If you don't like mayonnaise or if you want to vary, here are other options of low-calorie sauces with which to accompany your dishes:
- Yogurt sauce: mix 1 natural skimmed yogurt with 1 minced garlic, the juice of half a lemon, a little oil, salt, pepper and minced mint.
- Avocado mayonnaise : crush 1/2 avocado and add olive oil, the juice of half a lemon, and a little oil, salt, pepper and coriander. Stir everything well.
- Mustard sauce: 3 tablespoons of mustard, 3 of olive oil, 1 of white vinegar and a little pepper, salt and dill.
- Curry sauce: boil defatted vegetable broth, add chopped onion and a little cornstarch. Cook until thickened and add curry and whipped 0% fresh cheese. Mix well and if you want, add a little chopped chives.
