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3 recipes for a homemade alternative to mayonnaise
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1. Is it truly worth limiting mayonnaise consumption at all?
Mayonnaise is a product that cannot be absent in Polish households. It contains many calories and unhealthy fats, thus it is highly popular. It pairs well with salads, eggs, or meat. Some people even use it as a sandwich spread. It primarily consists of egg yolks, vinegar, and oil, and also contains salt, pepper, and mustard. Mayonnaise contains many calories and unhealthy fats, so it should be consumed in moderation as its excess in the diet can contribute to the development of many dangerous diseases, especially those related to the cardiovascular system. Mayonnaise also contains large amounts of saturated fatty acids, whose overconsumption has a negative impact on lipid profile and increases cholesterol levels in the blood. Therefore, their consumption should be restricted. In individuals with pre-existing circulatory disorders, complete abstinence from mayonnaise is recommended (A. Dutkowska, D. Rachoń 2015). Mayonnaise is also not a good choice for individuals trying to lose weight, as it has a high caloric content (about 680 kcal per 100 g). It may also contribute to the development of overweight or obesity - these diseases often coexist with circulatory disorders. Nutritional value of mayonnaise per 100 g of product (USDA - Food Data Central): Energy: 680 kcal, Protein: 1.0 g, Fat: 74.8 g, Saturated fatty acids: 11.7 g, Cholesterol: 42 mg, Carbohydrates: 0.6 g, Calcium: 8 mg, Magnesium: 1 mg, Potassium: 20 mg, Vitamin E: 3.3 mg, Vitamin K: 163 μg, Choline: 34.2 mg.2. Three recipe formulations for a homemade alternative to mayonnaise
A homemade alternative for mayonnaise is a great solution for individuals concerned about their health. Preparing a healthier version does not demand many ingredients or extensive culinary skills. With just a few selected products, you can create a more nutritious and less caloric processed product. An alternative to mayonnaise is also an excellent vegan option – utilization of avocado or legume seeds enables the creation of a plant-based version. Below, we present recipes incorporating avocado, beans, and farm cheese.3. Sauce with avocado and olive oil
Preparation time: 15 minutes Ingredients (per 1 serving): Avocado fruit (140 g), Olive oil tablespoon (15 g) Garlic clove (5 g); Mustard teaspoon (10 g), Salt pinch (0.2 g), Pepper pinch (0.2g).4. A plant-based mayonnaise made from beans
Preparation time: 15 minutes Ingredients (per 1 serving): white beans canned - cup (170 g), olive oil - tablespoon (15 g), garlic - clove (5 g), lemon juice - 2 tablespoons (12 g), salt - pinch (0.2 g), pepper - pinch (0.2 g). Instructions: 1. Drain the beans from the can and place them in a bowl. 2. Add chopped garlic and the remaining ingredients. 3. Blend everything until you achieve a smooth, creamy consistency. Nutritional value (1 serving): - energy: 317 kcal, - protein: 14.3 g, - fat: 15.0 g, - carbohydrates: 22.4 g.5. Country-style mayonnaise made from cheese
Preparation time: 15 minutes Ingredients (per 1 serving): countryside cheese light one portion (150 g), egg one piece (50 g) olive oil one tablespoon (15 g), lemon juice two tablespoons (12 g), mustard one teaspoon (10 g), salt a pinch (0.2 g), pepper a pinch (0.2g).
