Diet mayonnaise

Dietary Mayonnaise Recipe: A Healthy and Delicious Alternative

Mayonnaise is a versatile ingredient that can transform a simple salad into a savory and appealing dish. Unfortunately, many avoid this delicacy due to its high fat and calorie content. Today, I will share a recipe for dietary mayonnaise, made with just one raw egg yolk and a reduced amount of oil, which will keep the delicious taste without compromising health. This recipe is simple, quick, and perfect for use in various dishes, such as oriental salad or sandwiches.

Preparation time: 10 minutes
Total time: 10 minutes
Number of servings: 4-6 servings

Ingredients:
- 1 raw egg yolk
- 6-7 tablespoons of flour
- 6-8 tablespoons of olive oil (or other preferred vegetable oil)
- Juice from half a lemon
- 2-3 tablespoons of yogurt or low-fat sour cream
- 2 tablespoons of mustard
- Salt to taste (about half a teaspoon)

The history of mayonnaise is fascinating, and its origin is shrouded in mystery. It is believed to have appeared in Europe, quickly becoming popular due to its versatility. Over time, mayonnaise has evolved, adapting to the tastes and preferences of different cultures. Today, I will show you how to create a healthier version of this classic sauce.

Preparation:

1. Blanch the flour: Start by blanching the flour to achieve a finer texture. Bring 100-150 ml of water to a boil in a saucepan. When the water starts boiling, add 3 tablespoons of olive oil to a small pot, followed by the flour. Use a small whisk to gently mix, forming a smooth paste. If you notice that the mixture does not bind well, feel free to add 2-3 tablespoons of cold water.

2. Cooking the paste: Place the pot with the flour and oil mixture on the stove. Gradually add the boiling water, whisking vigorously. Continue adding water until the mixture becomes a very thick paste that easily pulls away from the edges of the pot. This step is essential for achieving a mayonnaise with a perfect texture.

3. Preparing the mayonnaise: Allow the paste to cool slightly, then add the blanched flour, egg yolk, mustard, lemon juice, remaining oil, and salt into a blender container (or a deep bowl). Blend the ingredients for 10-15 seconds or mix manually with a whisk until well combined.

4. Adding yogurt: For an extra creaminess and a touch of freshness, add 2-3 tablespoons of yogurt or low-fat sour cream. Mix again until all ingredients are perfectly incorporated.

5. Final taste: Taste the mayonnaise and adjust the salt or lemon juice to your liking.

And voilà! The dietary mayonnaise is ready! This delicious sauce can be used in any dish that requires mayonnaise, from salads to sandwiches, or even as a base for other sauces.

Useful tips:
- Use fresh eggs for better taste and a smoother mayonnaise texture.
- If you want an even lighter mayonnaise, try replacing some of the oil with yogurt.
- Add fresh herbs, such as dill or parsley, for an aromatic and fresh taste.
- This recipe can also be adapted for vegans, using a vegan egg yolk or a plant-based alternative.

Calories and nutritional benefits:
This dietary mayonnaise contains approximately 50-60 calories per serving, depending on the amount of oil used. It is a good source of protein from the egg and healthy fats from the olive oil. Additionally, yogurt adds beneficial probiotics for digestive health.

Frequently asked questions:
1. Can I use dietary mayonnaise in salad recipes?
Yes, this mayonnaise is perfect for salads, providing a wonderful taste and creamy texture.

2. Can dietary mayonnaise be stored?
Yes, store the mayonnaise in an airtight container in the refrigerator and consume it within 3-4 days.

3. What are the perfect combinations for dietary mayonnaise?
This mayonnaise pairs perfectly with oriental salad, vegetable sandwiches, boiled potatoes, or even as a dip for grilled vegetables.

Possible variations:
- Replace olive oil with avocado oil for a different taste and a more delicate texture.
- Add crushed garlic to create a garlic-flavored mayonnaise, ideal for grilling dishes.

Cooking is an art, and every recipe is an opportunity to explore and create. This dietary mayonnaise is not only healthy but also extremely versatile, perfect for any occasion. Experiment, adapt, and enjoy every bite!