10 Subs for Mayonnaise

mayonnaise.jpgA LOT of things are made with mayonnaise, ya’ll.  ESPECIALLY your game day dips. So the reason I am even bringing this up? The white stuff is loaded with fat, calories and salt. One tablespoon provides roughly 94 calories; 10 grams of fat; and no protein, fiber, vitamin A, vitamin C, iron or calcium.

It ain’t the BEST thing to put in your body. So here are some alternatives for ya!

  1. Greek yogurt is a nutrition superstar. One tablespoon provides roughly 8 calories and 1.5 grams of protein and calcium. Try mixing some into your favorite salad, be it tuna, egg, chicken or potato.
  2. Olive Oil is packed with monounsaturated fatty acids, which are the good fats. It can be subbed in for cole slaw, pasta salad, potato salad or any other salad dish that typically calls for mayo. (Calories CAN add up fast with this so be careful)
  3. Hummus is made from pureed chickpeas, olive oil, tahini, garlic and lemon juice. It provides just a quarter of the calories mayonnaise does along with more protein and fiber. One tablespoon packs 25 calories, 1 gram of fiber and 1 gram of protein.
  4. Mustard has just 10 calories per tablespoon. It’s very low calorie, with no fat and lots of flavor and varieties. Keep in mind that honey mustard contains twice as many calories as yellow or brown mustard. And regardless of which type you choose, pay attention to sodium content — especially if you’re on a salt-restricted diet.
  5. Cottage Cheese is salty, light and creamy, which makes it similar to mayo — but healthier. One tablespoon provides 18 calories, no cholesterol and 2.5 grams of protein. Stir some into your tuna salad, or mix some with red peppers, lemon juice and fresh herbs for a healthy dip.
  6. Mashed Avocado (my personal fave) provides just a quarter of the calories mayo does, along with an impressive dose of healthy monounsaturated fat, more fiber and important vitamins such as C and folate. For an extra kick, drizzle some olive oil over the avocado. Or slather guacamole on your sandwiches instead.
  7. Pesto is made from basil and olive oil, and it’s rich in important vitamins, minerals and antioxidants. One tablespoon typically provides 45 calories, along with decent doses of vitamins A and C, calcium and iron. Pesto works on sandwiches and in salads.
  8. Almond Butter: a tablespoon serving has roughly the same amount of calories as mayonnaise. But it’s packed with more protein (3 to 4 grams), fiber (1.5 grams) and vitamin E.
  9. Nayonaise is the vegan alternative to mayonnaise. It’s made from soy and has about half the calories and fat as the standard stuff. Nayonaise is also packed full of vitamin B13 and heart-healthy omega-3 fatty acids.
  10. Mediterranean Spreads like zatziki (yogurt and cucumber), baba ghanoush (roasted eggplant) and olive tapenade (chopped olives). Baba ghanoush, for example, is packed with fiber, protein and omega-3 fatty acids, as well as calcium, potassium, iron, magnesium and zinc.

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