5 ways to substitute mayonnaise in your foods

Mayonnaise is one of the most widely used condiments worldwide; however, there is much controversy surrounding it due to its ingredients, making it a high-calorie food that can affect people's health if consumed in excess, as noted by dietitian Keri Gans. Our friends at Salud180.com share these healthy alternatives.     According to the Federal Consumer Protection Agency, currently, mayonnaise is mainly made from edible vegetable oil, egg yolk, lemon juice, or vinegar. Generally, when commercially produced, spices, sweeteners, and food additives are added.   Healthy and Delicious Options…   One tablespoon provides approximately 94 calories, 10 grams of fat, and no protein, fiber, vitamin A, vitamin C, iron, or calcium. However, if you don't want your meals to lose flavor, here are 5 substitutes, with information from the Huffington Post.   1. Greek Yogurt. One tablespoon provides approximately 8 calories and 1.5 grams of protein and calcium. Try mixing a bit into your favorite salad, whether with tuna, egg, or chicken.   2. Olive Oil. It is full of monounsaturated fatty acids, which are the good fats. You can use it in coleslaw, pasta, potato salad.   3. Mustard. With only 10 calories per tablespoon, it is very low in calories, fat-free, and full of flavor and varieties. Honey mustard contains double the calories of yellow or brown mustard. It's ideal if you have a restricted salt diet.   4. Low-Fat Cottage Cheese. One tablespoon provides 18 calories, no cholesterol, and 2.5 grams of protein. Stir a bit into your tuna salad.   5. Avocado Mash. It provides only a quarter of the calories of mayonnaise, along with a dose of healthy monounsaturated fats, plus fiber and important vitamins like folic acid.   The ideal way to maintain an appropriate weight and ensure your body receives everything it needs is through a balanced diet. Don't forget, your health is in your hands, and that is your responsibility!   See original article.     Recipes   Meat Patties with Yogurt Dip Yogurt and Cucumber Dip Ham and Cottage Cheese Roll-Ups Burgers with Guacamole Guacamole with Cilantro and Serrano Chile       What do you think of these healthy options to substitute mayonnaise?