Blog Recipes – Prayana

Mayonnaise is fantastic. It goes on burgers, makes yummy salads, and is commonplace on nearly every picnic table in some form. But, it has some downsides, too. Mayo can be susceptible to bacterial growth if it is not kept cold. It contains eggs, which are healthy for some, but not so great for others. Commercial mayo usually contains heavily-refined oils, which aren’t great for humans. They may also contain “spices,” which are off-limits for those on strict elimination plans. So, what’s a person to do?! Make good choices, of course!

Real Mayonnaise

Real, homemade mayo can actually be part of a very healthy diet. Made with cage-free eggs, nutritious oils, mustard, and a little lemon juice, real mayo is a good option if it works within your food plan. Just beware the jars in the supermarket aisle claiming to be “real mayonnaise.” They frequently contain oils that have been chemically refined, and you won’t know that from reading the label. Look for specialty mayo touting “cold pressed” oils; you might even find these in a refrigerated section, if you’re lucky enough to be near a store that sells house-made mayo.

If you’re not, check out this quick and easy recipe from Paleo Running Mama!

Salad Dressing

“Miracle Whip” was not created to be healthier or tastier than mayo. It was created to be cheaper. While some people will have grown up eating Miracle Whip or its counterparts, and prefer it to mayo, don’t switch for “health reasons”. Salad dressings such as this are made from Water, heavily-refined and processed soybean oil, high-fructose corn syrup (also heavily processed and refined), modified corn starch (again with the processing), eggs, and a bunch of stabilizers and such to help the texture stay thick.

You may prefer it, and that’s fine! But Miracle Whip is not a healthy swap for mayo. Avoid if you’re shooting for wellness.

Yogurt

Yogurt made from milk from grass-fed cows that is free from gums, stabilizers, refined sugar, and artificial color is a good substitute for mayo in some cases – minus the granola and berries, of course! This works well for potato salad or macaroni salad, where the mayo (or mayo substitute) is frequently mixed with lots of other items. The mustard, onions, peppers, pickles, and other tasty items you use in those salads help to make the yogurt taste more like you expect!

Use care with this substitution, though. Dairy sitting out in an open container on a hot summer day isn’t much better than eggs doing the same.

Non-Dairy Yogurt

Yogurts made from “milks” other than dairy milk can be a real life-saver for the dairy-free community. Plus, there’s far less concern about eggs becoming icky in the heat during your picnic or outing. However, many of these contain LOADS of gums, stabilizers, flavorings, and sweeteners to make them look and feel more like dairy yogurt. Look for options with few or no additives instead. Also, many of these taste like what they’re made of, at least a little. Taste check before you wind up with unintentional coconut potato salad!

There are a few brands that make coconut milk yogurt to a wellness standard, like CoYo and Cocoyo. They are expensive and difficult to find. You can also make your own pretty easily!’

Vegenaise

This product isn’t just for vegans, it has been a real boon to those with egg allergies and sensitivities. You find it in the refrigerated section of your store’s “health food” area. It has a texture and appearance similar to mayonnaise, and a flavor closer to Miracle Whip, but not really.

This product is made with mostly OK ingredients, but does have a lot of refined oils and gums. For occasional use, it’s not horrible.

Toum (Lebanese Garlic Sauce)

Not for the feint of heart, or vampires, this one packs a whole lot of flavor! Use sparingly, because it is just straight, raw, garlic. But for topping a burger, or stirring into some pasta salad, it’s fantastic! It’s also amazing on grilled chicken, kabobs, and almost anything else you pull off the grill.

Give it a whirl with this easy recipe from Feel Good Foodie! (Protip – I usually use avocado oil instead of olive oil, because the avocado has a more neutral flavor. If the mixture seems to be getting too runny for my needs, I use a solid fat for part of the oil, like non-hydrogenated palm shortening or pastured lard.)

My Favorite! Sweet Onion “Mayo”

This recipe does take a little time and planning, but very little actual effort. All the time is in caramelizing the onions, which can be done on the stovetop, in the oven, in a toaster oven, in an InstantPot, or in a slow cooker. After that, it’s all adding ingredients and blending into mayo! This isn’t just my favorite mayo substitute, it’s actually BETTER than mayonnaise for some applications. This makes fabulous coleslaw and potato salad. It goes incredibly well as a topper for your burgers or a dip for your kabobs. You do not have to be dieting or healing to use this recipe!

I use the same tip here as for toum, above. Especially in warm weather, I’ll cut down on the liquid fat, and use some solid fat like coconut, palm, or lard. Get the recipe from Real World AIP!

What About You?

Do you have a favorite mayonnaise replacement not shown here? Tell us about it!

This recipe is so easy, I hate to even call it a “recipe”. It’s more of a method you can use to make lots of different creations! That said, I needed a good recipe to help me represent “light” this week, and since this is a favorite of mine, I thought I’d share.

Fresh strawberries in lemon cream? This delightful little trick saved me several times over the summer!

Also, you’ll notice that this recipe is not low-fat, and does contain sugar in the form of honey. It is not compliant with a Keto diet unless you substitute the honey. It is definitely SWYPO for those of you on Whole 30. As always, don’t assume any recipe is healthy for your body’s needs unless all ingredients work for you 🙂

Ingredient Notes:

I’m not aware of a non-fat substitute for the coconut cream that I would be willing to endorse, so if you’d like to try a substitute, please let me know how it works out! I’m not able to try many of the products on the market, and its helpful for others whose bodies are better able to tolerate those things.
Coconut Cream is NOT the same thing as “Cream of Coconut”, which is a heavily sweetened product. You can buy coconut cream on its own, or chill a can of coconut milk and scoop off the solidified cream at the top. Coconut milk products from the refrigerator aisle, such as “Silk” brand, cannot be used here – they just won’t work at all.
Dried lemon zest is really not a great option here. There’s not enough water to rehydrate the zest, and you’ll wind up with little hard chunks of blah. Grab a fresh lemon, zest it first, then cut and squeeze fresh juice. It’s worth it!
The zest is only the yellow part of the lemon peel. You can remove it with a citrus zester, or just use a small grater to grate bits directly from the lemon.

Make it look fancy so you don’t feel like you’re missing out when dessert time comes around!

Here’s What You’ll Need:

1 cup Coconut Cream, room temperature
2 tsp honey, preferably raw and local
1 tsp fresh lemon juice
zest from 1/2 of the lemon, finely grated or chopped

Here’s What You Do:

Put all of the ingredients into a mixing bowl, or the bowl of your stand mixer. Using the whisk attachment of your mixer, combine all ingredients and continue to whip until it gets fluffy. It won’t get like whipped dairy cream yet, so you’re looking for some added volume rather than any kind of “peaks” here. Now, grab a container, like a Mason jar, some Tupperware, or whatever you have. Pour in your lemon cream, and stick that puppy in the fridge. Wait an hour or so, and you’ll have delicious whipped lemon cream that’s way healthier than most of the flavored stuff out there.

After it has chilled, the whipped coconut cream holds up on its own, and can be used as a topping for almost anything you can think of!

You can eat a couple of bites straight out of the jar if you’re having an afternoon snack attack. Or, layer this with some berries for a lovely parfait. Use it as frosting on your healthy baked goods, or even freeze it for a few hours for a luscious, whole food ice cream replacement!

If you don’t love lemon, feel free to use this same method, adding cocoa powder, vanilla, orange peel, or maple syrup and cinnamon for a quick treat that won’t completely derail your attempts to eat better!

Category: Blog Recipes

My Favorite Mayo Substitutes