Homemade mayonnaise recipe. How to make lean, low-calorie dietary mayonnaise, according to Yulia Vysotskaya’s recipe? The most delicious diet mayonnaise at home Low-calorie mayonnaise at home

Delicate mayonnaise can be easily found on store shelves, but real dietary mayonnaise is obtained only when home cooking. It contains no flavoring additives, no mysterious stabilizers, no harmful carcinogens. You buy products for him yourself, check their quality, and create the necessary proportions. How to do dietary option make your own mayonnaise?

Homemade mayonnaise with yogurt

Diet mayonnaise at home – it’s low in calories, high in vitamins and has amazing taste. It doesn't look like store-bought variations, but it replaces them quite well. According to the recipe we need the following products:

• natural yogurt – 150 ml;
• juice squeezed from half a lemon;
• mustard – 1 teaspoon;
• egg - 1 piece;
• black ground pepper- at the tip of the knife;
• salt to taste.

Preparation:

1. Boil the egg hard, mash it with lemon juice, pepper and mustard.
2. Dilute with yogurt, add salt and knead.
3. Lightly beat with a whisk to give the mass airiness and volume.

So we have a dietary, light one that can be used to dress salads, and more. By the way, it contains a lot of vitamins and other useful elements.

Mayonnaise for vegetarians

You can definitely get dietary mayonnaise if you cook it without eggs. This dressing is suitable for vegetarians and will be served on the table during fasting days. For her we will take:

• vegetable broth – 100 ml;
• vegetable oil – 100 ml;
• starch – 40 grams;
• lemon – half the fruit (squeeze the juice out of it);
• mustard - half a teaspoon;
• sugar - half a teaspoon;
• salt to taste.

Preparation:

1. Weld vegetable broth, cool it down. Divide into two parts.
2. Add starch to one part of the broth.
3. The second half of the broth must be heated to 40 degrees. Then pour into it the part that was mixed with starch. Pour in a thin stream.
4. While continuing to heat the liquid, stir it constantly to prevent the formation of lumps.
5. As soon as the mixture begins to thicken, turn off the heat and leave to cool.
6. Add the remaining ingredients into the cooled mixture, except vegetable oil.
7. Take a whisk and start whisking the sauce. Add oil while whipping.

Recipe without oil

We have already reviewed recipes made from yogurt and without eggs, but absolutely dietary mayonnaise must be prepared without oil, a source of fat. It requires very few products:

• yolk from a boiled egg;
• 1 teaspoon mustard;
• liquid cottage cheese – 100 grams.

Preparation:

1. Knead the yolk with a fork, mix with mustard, pour our liquid cottage cheese into them in small portions.
2. Let's move on to whipping. We use a whisk. We obtain a homogeneous mass, salt it to taste.

In the resulting form, mayonnaise is served with meat and fish dishes, and as a dressing for salads. If you add a little imagination and diversify the flavors, you will get a wonderful sauce for pasta or chicken. The paprika will give it a nice color and it will go perfectly with the pasta. To improve the taste of chicken, add tarragon to mayonnaise. By decorating the dressing with olives, you can surprise your family delicious dishes from seafood.

Recipe according to Dukan

We specially found this recipe for lovers of fashionable diets. Despite the fact that the diet developed by the French doctor, Pierre Dukan, causes a lot of controversy, we decided to offer you this recipe. It does not contain any special products, it is made quickly, and in terms of calories, everything is modest and digestible for those who watch their figure. Products:

• cottage cheese – 3 tablespoons;
• kefir - the same amount as cottage cheese;
• boiled yolks - 2 pieces;
• lemon juice – about 5 drops;
• mustard – 1 teaspoon.

Preparation:

1. The cottage cheese must be passed through a blender so that it turns into a homogeneous paste.
2. Then we begin to add the remaining ingredients to the blender bowl. First come the pre-pounded yolks, followed by kefir, then mustard and lemon juice.
3. For pleasant flavors, add sweetener, salt, and pepper in very small quantities.
4. Beat all products for 5-10 minutes.
5. Pour the finished sauce into a special container and let it stand in the refrigerator until it thickens. Now it can be used to season dishes.

Recipe with beans

Proponents of a healthy lifestyle call this low-calorie sauce pp-mayonnaise (from the phrase “proper nutrition”). We will cook it with beans. What products to take:

• white beans– 1 glass brewed at home, or 1 can from the store;
• olive oil– 3-4 tablespoons;
• lemon juice – 2 tbsp. spoons;
• mustard – 1 teaspoon;
• salt – 2/3 teaspoon.

Preparation:

1. Mash the beans in an immersion blender, making a thick porridge. If you use boiled beans, you can leave some of the broth from them. It is useful for giving mayonnaise a liquid state.
2. Add 2 tablespoons of oil and knead again.
3. Add mustard and use the blender again.
4. Add lemon juice and knead again. If the sauce is too thick, you can add oil, or use bean broth or boiled water.

The taste of this mayonnaise is slightly different from the usual one, but fans proper nutrition no stranger to altered flavors traditional dishes.

Culinary secrets

How to make a dietary one, but at the same time delicious mayonnaise:

• if the sauce turns out to be very thick, you can dilute it with ordinary boiled water, adding it in small portions;
• It is easier to achieve homogeneity of the mass if you mix products at room temperature;
• in order not to wait for the grains of sugar to dissolve, you can take powdered sugar;
• You can use a blender to beat the sauce, but you will have to work carefully (the speed of the device should not be high, the products are introduced separately).

Remember that homemade mayonnaise does not contain preservatives, and therefore does not have a long shelf life. It can only be kept in the refrigerator for a day.

From the author: “A couple of days ago I wrote a post about my culinary discoveries of this year. I listed this mayonnaise among other things and promised to write about it. It probably shocked me very, very much. So here’s my gift for you New Year. There will be Olivier and herrings under fur coats, admit it? Well, won't you go to the store for mayonnaise? Okay, let's say you decide to make homemade. And now you turn on the mixer and pour in the oil in a thin stream. You get incredible homemade REAL mayonnaise. No match for the store-bought chicken pockmarks. And everything would be fine, but......You are very tired of pouring mayonnaise in a thin stream. After pouring in about 300 ml of oil, you change your mind about eating both Olivier and Shuba. But you want it, don’t you?

Now I will tell you how to make an equally incredible mayonnaise, but with only 3 tablespoons of oil. I didn't believe myself when I first tried it.

In general, mayonnaise is an emulsion sauce. What does it mean? The yolk, and incredibly, just one (!!!) yolk is able to “absorb” an incredible amount of oil, turning with it into a thick emulsion. But this is why good mayonnaise consists of 80% vegetable oil. But there is a secret in this mayonnaise - a trick that will help you save a lot on calories and not lose in taste and texture.

Ingredients for approximately 150 g of sauce

1 yolk
1.5 tsp mustard
3 tbsp. olive oil

3 tbsp. low-fat cottage cheese - voila, that's the secret!
1\2 tsp. Sahara
1\4 tsp. salt
1\2 tsp. or curry powder to taste (optional)

The cooking technique is the same as classic mayonnaise. Who doesn't know...
Once again, I would like to draw your attention to the fact that you need to pour in the oil drop by drop, whisking constantly.
1. Place the yolk in a mixer bowl*, add salt and mustard. Stir.
*I, of course, make mayonnaise in my Kitchenade. This is very convenient - you don’t need to hold the mixer in your hand, but just slowly add oil. And not even as slow as if it was done manually or with a regular mixer. But mayonnaise is whipped both with a whisk and by hand ( good way burn calories), and a regular mixer.
2. With the mixer running, begin to gradually (very) add the oil, whisking until you obtain a thick emulsion.
3. Continuing to beat, add cottage cheese 1 spoon at a time. But beat for a short time, just until you get a thick, homogeneous sauce.
4. Add sugar, curry if desired, and add more salt if needed.

Believe me, an incredible result! Thick, smooth and very tasty mayonnaise!
ATTENTION cottage cheese!
I have made this mayonnaise 3 times already.
The first time I found Valio 0% cottage cheese. He was the best fit. Why? Simply because it has a very “smooth” consistency. The mayonnaise turned out perfect! Conclusion: take very smooth, low-fat cottage cheese, similar to sour cream.
The second time I took 9% coarse mayonnaise. The result is visible in the photo. Even though I wiped it, the grains remained.

The third time I took 3.2% yogurt. It’s also very good (the result is in the title photo), but the mayonnaise turns out less thick and more sour. By the way, I prepared it for the photo, put it in the refrigerator, and forgot to use it. Now I opened it to check - it has not lost its texture at all, it has even thickened (which is typical for yogurt). But I do not advise you to keep homemade mayonnaise for more than one day. Still, a raw egg. By the way, before breaking the egg, wash it well.

OK it's all over Now! Happy New Year and happy Olivier under your fur coat!

In the last few years, making sauces at home has become especially popular, and this is not surprising. The issue becomes especially relevant for allergy sufferers. Store-bought products are stuffed with all sorts of chemicals, flavorings, flavoring additives, and at the heart of the mayonnaise sauce lay vegetable oil and eggs (quail, chicken). As for the additional ingredients, they are also natural: lemon juice, mustard, sugar, salt. Agree, everything is simple and transparent.

Classic mayonnaise

To prepare you will need: chicken egg - 2 pcs., lemon juice - 35 ml., vegetable/olive oil - 225 ml., mustard mixture - 30 g., ground black pepper (optional) - to taste, sugar - to taste , salt - to taste.

Prepare in advance the device with which you will beat the composition. This could be a whisk, blender or mixer. As for eggs, they should be fresh with a rich yellow yolk. It is also worth taking care of the dishes for mixing the ingredients.

1. Break the eggs into a container and beat with a blender or mixer at medium speed. The mixture should rise 1.5-2 times. If you are using a whisk, move it in a circular motion, carefully scraping up the mixture from the edge of the bowl. Bring the eggs until smooth, then proceed to the next step.
2. Start pouring the oil slowly, take your time. Proceed according to the following scheme: add a little, beat thoroughly, pour in more. Gradually the mixture will change color and consistency. Ideally, you should end up with a thick, dark beige color. If the mixture is too thin, adjust the viscosity by adding oil. Gradually increase the power of the mixer/blender and make vigorous movements with the whisk.
3. The base of Mayonnaise sauce (the original name of the well-known “Mayonnaise”) is ready, now you need to start adjusting the taste. Add a little liquid mustard, stir with a fork, taste the mixture. Do not rush to mix in too much; after 10 minutes, the mayonnaise will acquire a characteristic taste.
4. After this, add ground pepper, sugar and salt, evaluate the result. When the sauce has been adjusted with seasonings, pour in a small amount lemon juice(can be replaced with a 9% solution of table vinegar).
5. Once cooking is complete, transfer the mayonnaise to a plastic container, close the lid and refrigerate.

1. Only domestic eggs have an intensely yellow yolk. In cases where store-bought eggs are used, the sauce will be too light and soft beige. To correct the situation, add a pinch of ground turmeric, it will give mayonnaise a characteristic shade. Do not overdo it, otherwise the sauce will turn out unnaturally red.
2. When choosing an oil, look for one labeled “Extra Virgin,” which is an unrefined, all-natural, cold-cycle blend. As a rule, such oils are quite expensive; they are supplied from Italy and Spain, which sets the appropriate pricing policy. If it is not possible to purchase it, buy Russian-made oil. Study the “Composition” column; there should be no components unknown to you.
3. Regarding seasonings, mustard adds piquancy and spiciness to the sauce; adding vinegar or lemon juice will slightly acidify the composition. Very little salt is required, otherwise the sauce will be spoiled. Instead of sugar, it is advisable to use powder; it dissolves faster, which allows you to create a homogeneous consistency.
4. French chefs (the founders of mayonnaise) recommend experimenting with flavoring additives. If desired, you can chop crispy pickled cucumbers into mayonnaise, add chopped olives or black olives.
5. In order for the mixture to whip evenly, before adding the products, place them on the countertop; the ingredients should “rest” to the same room temperature. Otherwise, the eggs will not beat well when adding oil, and the mustard may curl into lumps.
6. The base of the sauce is butter and eggs, making the mayonnaise rich and tasty. It is important to remember forever that eggs significantly reduce shelf life, and oil, on the contrary, increases it.

To prepare you will need: unrefined olive oil - 75 ml., egg - 1 pc., sour cream with a fat content of not more than 10% - 245 g., honey - 20 g., liquid mustard - 10 g., lemon juice - 25 ml., Apple vinegar- 10 ml., salt - to taste, black pepper (ground) - to taste, turmeric (ground) - 1 pinch.

1. Boil the egg, chop the yolk (no white required). Mix sour cream, lemon juice and apple cider vinegar in a separate container. Cover the bowl with cling film, make 5 holes in it, wait half an hour.
2. After the time has passed, turn on the mixer, set the speed to medium or minimum, and begin to slowly pour in the oil. At the end of the manipulations, put the composition in the refrigerator for a quarter of an hour.
3. Add seasonings to taste (mustard, pepper), add salt. Only after this add honey and turmeric, controlling the quantity. Place mayonnaise in a dark plastic container and place in the refrigerator.

Yogurt-based diet mayonnaise

There are several popular recipes that can be used to make mayonnaise at home. Let's consider each of them in order.

Option #1

• natural yogurt (fat content 0.1-1.8%) - 220 gr.
• cottage cheese with a fat content of no more than 1.8% - 180 gr.
• Quail eggs - 5 pcs.
• mustard powder - 15 gr.
• honey - 10 gr.
• lemon juice - 25 ml.

1. Weld quail eggs, cool. Remove the yolks; you won't need the whites.
2. Combine yogurt, cottage cheese and honey into one mixture, mash the mixture with a fork until smooth.
3. Grind the yolks in a convenient way, mix them with lemon juice.
4. Dilute mustard powder 20 ml. filtered water, combine with eggs.
5. Mix all ingredients into one composition, beat with a fork, whisk or mixer. Transfer the sauce to a dark container and cover with a lid.

Option No. 2

• natural low-fat yogurt (1.8-3%) - 225 gr.
• ground basil - to taste
• ground oregano - to taste
• liquid mustard - 25 gr.

Combine mustard and yogurt, whisk the mixture and add seasonings to taste. Let the sauce brew for 4-5 hours, then start tasting. Dietary mayonnaise of this type goes well with seafood, stewed vegetables and white meat.

Option No. 3

• Quail eggs - 4 pcs.
• low-fat cottage cheese (up to 1.8%) - 230 gr.
• classic yogurt (fat content 1.8-2.7%) - 70 gr.
• apple cider vinegar - 15 ml.
• salt - to taste
• liquid mustard - 10 gr.
• ground dried tomatoes - 40 gr.

1. Boil the eggs, remove the yolks and rub them with lemon juice.
2. Add yogurt, place ingredients in blender and mix thoroughly.
3. Grind the cottage cheese with apple cider vinegar and combine with the rest of the ingredients.
4. Add dried ground tomatoes and mustard, salt. Transfer the sauce to a sealable container and store in the refrigerator.

The sauce can be eaten not only by people who are on the Dukan diet. Mayonnaise is perfect for all dishes, from omelettes to borscht.

• cottage cheese 0.1% fat - 110 gr.
• kefir or yogurt (fat content 0.1-1%) - 90 ml.
• dry ground mustard - 10 gr.
• apple cider vinegar - 5 ml.
• grapefruit juice - 15 ml.
• chicken yolks - 2 pcs.
• natural sweetener "Stevia" - to taste
• iodized salt or sea salt - to taste
• ground black pepper - to taste

1. Mash the cottage cheese with a fork, add kefir and grapefruit juice. Beat the mixture thoroughly in a blender to obtain a viscous, homogeneous mass.
2. Pour 20 ml mustard powder. warm filtered water, mix with pre-boiled yolks and apple cider vinegar.
3. Combine the ingredients, add Stevia to taste, wait a little. Add salt and pepper, place the mixture in a blender or beat with a mixer.
4. Cover the container with cling film, make several holes, and let it brew for 2.5-3 hours. Store in a closed container.

Options for using mayonnaise for various dishes

1. Any type of dietary mayonnaise goes well with pasta, lean meat and mushrooms if you add ground tomatoes to the sauce.
2. The classic mayonnaise recipe is suitable for dressing vegetable salads, first courses and fatty fish. To add a piquant taste, grate a little Fetax cheese into a portion of the sauce.
3. For those who like it hot, it is recommended to add ground chili pepper to mayonnaise (classic and diet). This dressing is great for fried and baked dishes.
4. If you often eat seafood, you should take a closer look at this interesting variation of mayonnaise. Chop some fresh basil and parsley and then mix them into the sauce. You can also season dishes with cheese, ham, lentils and rice with this composition.
5. To please guests while serving fish and meat dishes, add celery to the sauce. First boil the root of the plant, then grate it or grind it in a blender.
6. To give your dishes an aesthetic appearance, color the mayonnaise crimson. Boil the beets, cut a piece from the fruit, grate and mix with the sauce. Serve with herring, flounder, vegetable or egg dishes.

Study the recipe carefully and then start cooking. Don't forget to salt and pepper the diet sauce. Before mixing the ingredients, leave them to rest at room temperature, observe the proportions, and store the finished mayonnaise in the refrigerator.

Video: recipe for homemade mayonnaise

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

The nutritional system developed by the great French nutritionist Dukan has gained great popularity among those who want to become slim and in excellent physical shape. The famous doctor broke all stereotypes regarding the harmfulness of mayonnaise. How to prepare mayonnaise according to Dukan - the recipe for this sauce is not similar to the classic one, because it is not recommended to use vegetable oil for its preparation. One teaspoon of dressing will change the usual taste of the dish, adding new colors to it.

Differences between classic mayonnaise and Dukan mayonnaise

The use of dietary Dukan mayonnaise in the diet instead of the usual one for everyone delicious sauce from the store will give an absolutely amazing result. Externally, these products are very similar, but the slightly yellowish color and creamy consistency are the only things that make them similar. The differences between classic mayonnaise and Dukan mayonnaise are great. Make a choice in favor of home diet sauce possible thanks to its following qualities:

• IN classic sauce includes the following ingredients: sunflower oil, egg yolk, vinegar, lemon juice, spices, mustard. The recipe for preparing Dukan mayonnaise eliminates the use of vegetable oil, replacing it with Vaseline and other more healthy products: cottage cheese, milk, yogurt or kefir.
• Only boiled egg yolk is suitable for dietary sauce.
• The calorie content of these products is also different. The sauce prepared according to Dukan's recipe contains a minimum of calories, it can be introduced into the diet while following a diet and losing weight. The store-bought product is high in calories and its frequent use can cause weight gain.
• Harmful substances. Products on supermarket shelves often include an impressive list of chemicals: flavorings, flavorings, but Dukan sauce eliminates the presence of harmful substances, the use of which can adversely affect human health.

How to make diet mayonnaise at home

Dukan nutrition is not a ban on one of the most beloved sauces of many people on the planet, but a reasonable alternative. It’s easy to prepare dietary mayonnaise at home yourself, necessary products can be found in your refrigerator. This sauce can be used when losing weight, it is tasty and harmless. To make dietary mayonnaise at home, you will need a little time and recipes with photos.

Dukan mayonnaise recipe

For each stage of the diet, a special principle of the Dukan mayonnaise recipe is proposed, but the basis and composition of the products are not particularly different. To recreate the appetizing taste you will need hard-boiled eggs, mustard, lemon juice, and sweetener. It’s hard to imagine mayonnaise without oil, but instead of vegetable mayonnaise you need to use Vaseline. Preparation of the sauce includes adding spices, seasonings, finely chopped herbs, garlic, hot pepper. The main thing is not to consume mayonnaise in large quantities; a nutritionist may allow you to eat no more than 2 tsp. sauce at a time.

• Cooking time: 7 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 188.6 kcal/100 g.
• Cuisine: French.

Dukan mayonnaise is absolutely harmless for attack. Due to the content of petroleum jelly, the product helps to get rid of various diseases. Finished product Do not overuse it; 3 tablespoons is enough to add variety to your diet. If desired, you can add a small amount of dill, spices, and garlic to Dukan mayonnaise. Consuming this product in the first half of the day will not prevent you from losing extra pounds in this phase of the diet.

Ingredients:

• egg yolks- 2 pcs.;
• paraffin oil – 1 tbsp. l.;
• skim cheese– 250 g;
• mustard – 1 tsp;
• salt - a pinch;
• lemon juice – 1 tbsp. l.;
• sweetener – 1 tablet.

Cooking method

1. Add sweetener, salt and mustard dissolved in 1 teaspoon of water to the yolks. Beat with a mixer.
2. Next, add the fermented milk cottage cheese, without stopping, pour in the oil in a thin stream.
3. Add lemon juice. Mix thoroughly.

Recipe for Dukan mayonnaise without petroleum jelly

• Number of servings: 2 persons.
• Calorie content of the dish: 133.5 kcal/100 g.
• Purpose: for lunch, for dinner.
• Cuisine: French.
• Difficulty of preparation: easy.

It’s easy to implement such a recipe, just 10 minutes and your usual, modest dish has become dominant on the table. You need to hard boil the eggs, otherwise the sauce will not have an attractive taste. This product is great for salad dressing. Place the finished filling in a cool place for a while and serve, lightly sprinkled with chopped herbs.

Ingredients:

• boiled yolk – 1 pc.;
• mustard powder – 1 tsp;
• apple cider vinegar – 1 tsp;
• milk with 0% fat content – ​​50 ml;
• salt - to taste;
• pepper - to taste.

Cooking method

1. Mix yolk, mustard, salt and pepper in a container. Grind well and heat in a water bath.
2. Slowly pour in the milk. Mix thoroughly until a homogeneous consistency is obtained.
3. Next, you need to pass the mass through a sieve.

• Cooking time: 5 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 83.9 kcal/100 g.
• Purpose: for lunch, for dinner.
• Cuisine: French.
• Difficulty of preparation: easy.

Yogurt mayonnaise is an incredibly tasty dietary supplement. An interesting combination of products adds new colors to the sauce, making its taste individual and unique. First, it is better to study the rules for preparing the solution citric acid, this important fact can affect the taste. Your children will love this sauce, and your guests will be delighted with your culinary talent.

Ingredients:

• yogurt – 160 g;
• mustard – 0.5 tsp;
• salt - a pinch;
• sweetener - to taste;
• citric acid solution – 0.5 tsp;

Cooking method

1. Mix all ingredients in a small container until the sauce is smooth. Make sure there are no undissolved lumps.
2. Place in a bowl and serve.

• Cooking time: 10 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 171 kcal/100 g.
• Purpose: for lunch, for dinner.
• Cuisine: French.
• Difficulty of preparation: easy.

The Dukan tofu mayonnaise recipe can be used not only for dieting. This sauce will be a wonderful addition to any dishes on fasting days. You can add spices, herbs, and garlic to this dressing. The main product is tofu, before mixing it with the rest of the ingredients, mash it well with a fork. Lime should not be overused; a large amount of zest and juice will add bitterness.

Ingredients:

• raw tofu – 300 g;
• lime - ½ piece;
• sugar – 5 g;
• Dijon mustard – 2 tsp;
• salt – 1 tsp;
• vinegar - 1 tbsp. l.;
• Lemon juice – 1 tsp.

Cooking method

1. Mash the tofu until soft. It's better to use a blender.
2. Next you need to add mustard, salt and sugar. Next, add vinegar, lime and mix well.
3. Cool the resulting mass.

Cottage cheese mayonnaise

• Cooking time: 7 minutes.
• Number of servings: 4 persons.
• Calorie content of the dish: 118 kcal/100 g.
• Purpose: for lunch, for dinner.
• Cuisine: French.
• Difficulty of preparation: easy.

To make cottage cheese mayonnaise homogeneous, use a soft store-bought product; it will combine better with other ingredients. We advise you to rub it through a sieve, this way you will get rid of lumps. The sugar substitute should be dissolved in a teaspoon of water and only then added to other products. As a result, you will receive an addition to your lunch and dinner dishes. You can use it to fill salads for the holidays and not worry about gaining weight.

Ingredients:

• chicken egg yolks – 2 pcs.;
• low-fat cottage cheese – 250 g;
• apple cider vinegar – 1 tbsp. l.;
• mustard powder – 1 tsp;
• salt – 2 g;
• sweetener – 1 tablet;
• Vaseline oil - 1 tbsp. l.

Cooking method

1. Mix the yolks, mustard, salt in a deep container, add dissolved sugar substitute. Whisk the sauce until the mixture resembles sour cream. This consistency is ideal.
2. Add soft cottage cheese, then gradually add oil and mix well.

Video: Dukan mayonnaise

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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Dukan mayonnaise for attack, recipe with photo

Mayonnaise has long replaced all other sauces from the kitchens of the post-Soviet space. It's inexpensive, tasty, easy to buy, and doesn't require cooking. Not a single formal dinner in Russia is complete without mayonnaise, and this cannot but be sad: one tablespoon of this sauce contains 57 calories, with 44 calories coming from fat. BJU mayonnaise - 4.91 g of fat, 3.51 g of carbohydrates, 0.13 g of protein - in general, its benefits are questionable. We've rounded up 5 great alternatives to mayonnaise that are easy to make and add flavor to your meals. Try it, and one of these options will definitely live in your kitchen!

Light Tzatziki Sauce

Once you try this sauce, you will forever forget about the existence of mayonnaise. Greek sauce is good in the summer: it's very refreshing. It also goes with meat much better than mayonnaise - the sourness helps in the taste!

Ingredients:

• 50 g natural yoghurt
• 1 sprig of dill
• 1/2 cucumber
• 2 cloves garlic
• 1 sprig parsley

Cooking method:

1. Grate the cucumber on a fine grater, finely chop the greens, squeeze out the garlic, mix all the ingredients. Add salt if desired. Bon appetit.

BJU per 100 g: 2.82/0.81/6.46 kcal 43.35

Spinach sauce with garlic

Spinach sauce doesn't work heat treatment, which means it is rich in vitamins and beneficial microelements and is quickly and easily absorbed by the body. Be sure to try adding this sauce to pasta or vegetable salad. This is not only an excellent alternative to mayonnaise, but also to store-bought pesto, which is rich only in additives starting with the letter E.
Ingredients:

• walnuts - a handful;
• 1 clove of garlic;
• 20 spinach leaves;
• 1/2 lemon (juice);
• salt - a pinch;
• black pepper - to taste.

Cooking method:

1. Soak the shelled nuts in water for 30 minutes to soften them.
2. Transfer the soaked nuts to a blender, add garlic, pour in a little clean water and the juice of half a lemon. Beat the nuts. In the end it turns out white puree.
3. Next you need to add spinach leaves, salt and pepper to the nut paste.
4. Beat the mixture on high speed until the spinach and garlic sauce turns green. If necessary, add water. The sauce should be smooth, without any pieces of nuts or spinach. To adjust the thickness, add water as you beat.
5. Taste the sauce for salt and if everything is ok, it is ready to eat. We recommend seasoning spaghetti with this sauce, warming it up a little.

BZHU per 100 g: 6.07/22.02/5.17 kcal 235.23

Guacamole

There are many options for preparing Mexican guacamole sauce. IN different recipes Various ingredients and food processing techniques are present. We want to offer you one of the variations of guacamole, which you can take as a basis and feel free to experiment with this dish!

Ingredients:

• 1 PC. avocado;
• 1 tomato;
• 1 onion;
• 1 pod of bell pepper;
• 1 lemon;
• a little salt.

Cooking method:

1. Peel the tomatoes and chop finely.
2. Remove the seeds from the bell pepper and chop it together with the onion.
3. In a large mortar and pestle, grind the peppers, tomatoes, lemon zest and onions into a smooth paste. Lightly salt and mix again.
4. Next, add one or two tablespoons of water and lemon juice to make the mixture more liquid.
5. Peel the avocado, remove the seeds, cut the pulp into small cubes. Add to the pepper and tomato paste and mash everything thoroughly.

BJU per 100 g: 1.5/8.68/6.71 kcal 105.96

Diet mayonnaise according to Dukan

Any of you can prepare mayonnaise at home. The main thing is to stock up on our recommendations and necessary ingredients. Well, then it’s a matter of technology. Let's get started?

Ingredients:

• 2 yolks;
• 3 tbsp. low-fat kefir;
• 3 tbsp. low-fat cottage cheese;
• 0.5-1 tsp. lemon juice;
• 1 tsp mustard;
• 1/3 tsp. sweetener;
• 1/4 tsp. salt;
• black pepper.

Cooking method:

1. Grind the cottage cheese until smooth, beat with kefir, mustard, lemon juice, and herbs.
2. Add sweetener, salt, pepper.

BJU per 100 g: 10.39/7.24/4.17 kcal 123.87

Avocado and spinach sauce

A light sauce for dressing salads or instead of butter on bread. This is also an excellent “dip” - that is, a spread. If you eat rye bread, dip it in this sauce!

Ingredients:

• 100 g avocado
• 5 g lemon juice
• 100 g spinach

Cooking method:

1. Peel and pit the avocado.
2. Blend peeled avocado + spinach + lemon juice in a blender.
3. Ready. A very tasty salad dressing and a substitute for butter on bread. Pine nuts complement well.

BJU per 100 g: 2.41/9.91/4.66 kcal 112.59

Broccoli sauce

Sauce for gnocchi, pasta, potatoes. It doesn't sound like much, but just try it and broccoli will become your best friend!

Ingredients:

• 100 g turkey ham
• 50 g Gouda or Edam cheese
• 1 cup milk
• 100 g broccoli

Cooking method:

1. Chop broccoli.
2. Pour milk into a saucepan.
3. Add broccoli.
4. Don't boil, just heat well.
5. Grate the cheese.
6. Cut the ham into cubes.
7. Add ham and cheese to the saucepan.
8. Stir and serve.

BJU per 100 g: 6.7/6.58/4.64 kcal 104

Wok sauce with chicken breast

Delicious and easy to prepare. Ideal with buckwheat noodles or durum wheat pasta.

Ingredients:

• 520 g lecho
• 20 ml soy sauce
• 60 g sunflower oil
• 378 g chicken breasts

Cooking method:

Sauce for fresh vegetables. It’s easy and simple to do and leaves no chance for mayonnaise!

Ingredients:

• 400 g sour cream 15%
• 3 small pinches sea salt
• 3 small pinches black pepper
• 15 g dill
• 12 g garlic

Cooking method:

1. Finely chop the greens and garlic.
2. Mix everything with sour cream.
3. Add salt and pepper to taste, stir.

BJU per 100 g: 1.59/8.27/2.28 kcal 90.08

Light mayonnaise with cottage cheese

Not like in the store! In addition, pay attention to the record protein content - thank you, brother cottage cheese!

Ingredients:

• 100 g soft cottage cheese 0.1% or unsweetened Greek yogurt
• 1 tsp mustard
• 1 large yolk
• 5 ml lemon juice
• salt, ground pepper

Cooking method:

1. Separate the yolk from the white.
2. Add tsp. mustard, a couple of drops of lemon juice, soft cottage cheese.
3. Mix everything and refrigerate until ready to use.