I love mayonnaise. Who is with me? You’re either on the mayonnaise train, or you hate the texture. That said, just one tablespoon of mayonnaise has 90 calories, and is high in fat. But, who is good at staying under one tablespoon per serving? If you order a burger at a restaurant, it is pretty much guaranteed to be served with more than that. And what about potato salad or deviled eggs (my favorite)?
What I’m suggesting is tackling the mayonnaise dilemma from two angles. Here goes:
At a restaurant, ask for the mayonnaise/dressings on the side.
This request puts you in control of your own portion sizing. Keep in mind, the restaurant will more than likely give you more than what they would have included on your burger or salad (so that it fills up the ramekin properly). So make sure you don’t just dump all of the contents on the plate. Take a spoon and scoop up a light spoonful and spread onto your burger or salad, and then let go the rest.
At home, consider replacing mayonnaise with one of these 5 following healthier options:
Hummus: I looove hummus! Trying all sorts of different flavors is my favorite activity. It is made from pureed chickpeas, olive oil, tahini, garlic and lemon juice. It’s usually about 25 calories in a tablespoon, with fiber and protein to boot.
Olive Oil: This Mediterranean staple is packed with monounsaturated fatty acids (aka good fats). Calories do add up here, though, so be sure to watch your portion size here, too!
Avocado: Sign me up for some avonnaise. With just a quarter of the calories of mayonnaise, and full of healthy monounsaturated fat, fiber, Vitamin C and folate, this naturally creamy spread is where it’s at. Just peel, mash with a fork, add herbs, salt and pepper to taste!
Low-Fat Plain Greek Yogurt: One tablespoon of Greek Yogurt is just 8 calories and 1.5 grams of protein and calcium! I always add some fresh herbs (dill or cilantro, for instance), along with salt and pepper for taste.
Soft Goat Cheese: With about 35 calories per tablespoon, this yummy mayo/cow cheese alternative is a perfect addition to your sandwich or salad. It’s also richer in nutrients such as Vitamin A, Vitamin B, magnesium, potassium, and calcium. It’s also easier to digest!
Got any additional tips to keep mayo off the radar? Share them below!
I’m going to let you in on a big secret. I haven’t always eaten healthy. In fact, I don’t even eat 100% healthy all of the time now! But, that doesn’t mean I don’t strive for a healthy balance every day. And I bet you do, too. But what happens when you get those super crazy cravings for a cheeseburger and french fries? Or, an iced latte with ice cream and a honey-drizzled honey muffin?
Growing up, I hated eating healthy. My Mom was a total health nut, but everything we ate tasted healthy, so I just didn’t believe that eating healthy could be tasty. When I moved out of the house and into a dorm room, I thrived on Top Ramen and eating out. I was freeeee from being healthy! Woo hoo!
Sad to say, that Top Ramen lifestyle caught up with me. I gained weight, I was unhappy and hormonally imbalanced. I practiced yoga but I always felt heavy. Do you know what I mean?
So I started eating healthy. It has honestly taken me years (and thousands of hours on Pinterest) to master the art of eating healthy food that actually tastes delicious. And I thought I would take a moment to share some ideas with you! Here are my top 10 lifehack video no-fuss recipes that look and taste like junk food but, are healthy for you! Whaaaaat.
Cauliflower Crust Pizza
Tasty (who this video is by) add mozzarella cheese. I personally prefer goat cheese, because it’s easier on my tummy.. Look for a hard goat cheese like a cheddar and aged style goat cheese, to easily shred.
Flourless (Protein) Pancakes
I seriously cannot believe how easy it is to make pancakes now! OK maybe they weren’t that hard before with the store-bought pancake kit but, like seriously now they are so easy. I like the recipe below but, I highly recommend adding protein powder and baking powder in addition to the 3 ingredients you see here. I don’t know about you but, I need protein in the morning, and adding protein powder is just the ticket. It adds a really nice pancake texture to the recipe, as well.
Cauliflower Alfredo Recipe
Fettuccine Alfredo was my all-time favorite dinner growing up. In fact, every time we would go out to eat at a restaurant when I was young, I would ask for it even if it wasn’t on the menu. How mortifying is that?! I am curious if anyone actually said yes to me! Note on the below; the video calls for parmesan cheese. If you want it to be vegan, simply skip that ingredient! It still tastes delicious without.
OK, some of you might have thought chicken salad was healthy. But when you add all of that mayonnaise? I don’t think so! Here’s a healthy yummy alternative! I might recommend instead of the pita bread, to try whole grain bread. Or even skip the bread all together and add raw spinach and nuts for that extra crunch!
Strawberry Banana Ice Cream
Who doesn’t love ice cream?! And I simply can’t. eat. it. It hurts my tummy so much. So instead, I turn to fro yo. Here’s an example of a super easy, cannot believe it’s not ice cream, option! Try dousing it with nuts and berries for some extra texture.
Sweet Potato Pancakes
OK I know, this is my second pancake recipe on here but, did I mention I love pancakes?! Again, you might consider adding protein powder to these for an added protein kick. That said, you can also dip them in peanut butter as the video suggests and that also works as a great protein addition.
Technically, this video only gives you the how-to bake the spaghetti squash but, if you’re anything like me, you prefer the tutorial to be easy and simple and then come up with the main recipe on your own! Ha. But nonetheless, squash can become any form of “pasta” when you’re done cooking it! Try it with marinara, pesto, cauliflower alfredo, to name just a few ideas!
Grilled Cheese with Cauliflower Bread
That’s right, Cauliflower bread. I repeat, cauliflower bread. I’m beginning to think you can turn cauliflower into anything?! So here is how to enjoy a grilled cheese without the high intensity carbs. Also, because my tummy doesn’t like the cow cheese, I’ll suggest a goat cheddar cheese here, as well!
I’m not talking about a BLTA (believe me, I love those, too). But let’s take the bread out of the equation permanently. As in, replace with avocado. But don’t replace the bacon. Never replace the bacon. Unless you’re vegetarian, then I say, you do what you have to do.
Onion dip doesn’t have to be sour cream. I know, gasp, shocker! Try greek yogurt for a lighter, more nutritious option! And then dip cauliflower in it because, you can turn cauliflower into anything you want. Oh right, it was already a perfect dipping device…
The point of this article is this: there are so many ways to re-think old tried and true recipes. What worked for previous generations is probably not going to work for you, if you are looking to be healthy. Here are some healthy alternative ingredients to get creative with!
Can take so many forms and is extremely light in flavor. It can replace bread or be mashed up, as examples.
When baked, becomes stringy and has a carb-like texture
Is an amazing replacement to sour cream and mayonnaise.
Great alternative to potato. It also has a naturally sweet flavor, so consider what you could do to swap out sugar ingredients.
I use almond milk for anything that is supposed to be milk! Try putting it in your mashed potatoes. It gives a really nice nutty flavor!
It’s no secret I love the Yoga-then-Wine lifestyle. So how do you know what varietal of wine to drink after a yoga class?
Vinyasa Flow (Power Yoga)
This type of yoga class is all about the salutation flow, and meant to keep you moving and flowing for the entire length of the class (besides seated postures and savasana). Because of this, you’re going to be hot and sweaty post-workout, and need something refreshing, chilled and light. I recommend a glass of… SAUVIGNON BLANC.And because you worked out so hard and burned about 300 calories / hour, I recommend you pair it with cheese (like a Gruyere or Chevre) and crackers. You deserve it, babe.
This is another very active yoga class, and is especially awesome for Type A personalities. It’s actually a set of six series, the first being the most commonly practiced (because it gets f*ing hard) and is a set sequence to follow. It can be taught by an instructor or, self-led with a teacher there for support (Mysore). After class, you’re going to be sweaty, and also excited because you just nailed a new level of a pose you haven’t achieved before (because you’re Type A, hello). Because of this, you will want something refreshingly chilled to the taste, dry and sweet, just like you. Might I suggest a glass of… ROSÉ.
This type of yoga class is all about the basics, and essentially is a slower moving class. Most instructors place attention on being gentle with your body throughout this practice. Expect to leave feeling soft and mellow. You’re going to want something full-bodied to match those feelings, so I recommend a glass of…MERLOT.
The point of this type of yoga class is to relax and restore. It is so incredibly slow in fact, you may only hold 5 poses the entire class. The idea is that in slower holds your body has a chance to tap into your parasympathetic nervous system to truly experience deeper relaxation. Imagine yourself lying across a bolster, blissed out AF. After class you will probably have a sense of grace and delicacy, but at the same time full of energy and love for your body. So, tap into your inner Goddess and try out a glass of… PINOT NOIR.
Taught in a 35–42 °C (95–108 °F) room, with a set of specific postures, this is going to be another class that you sweat in. A LOT. I mean, a lot a lot. So, because of this, I recommend you drink a glass of…WATER.
*Thanks to my good friend, Maureen Mukai, for giving me this awesome idea for a post. 🙂
Water is life. Literally. You can’t live without it. So what happens when it bores you to tears? There are so many ways to freshen up your water. Here’s some suggestions! The best part? Your health may even benefit from these additions!
Mint promotes digestion. It also soothes the stomach in case of indigestion or inflammation (source Organic Facts).
Cucumbers are known to be an excellent source of vitamins, including anti-inflammatory vitamin K, infection-fighting vitamin C, and energy-producing pantothenic acid (vitamin B5). Body-beneficial minerals include bone-building manganese, as well as potassium and magnesium, both good for your heart (source Food Facts).
Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain (source Medical News Today).
Lemons offer a little Immune System Boost. Lemons contain Vitamin C… not a spectacularly high amount, but 30-50 mg per lemon. They also contain potassium. Drinking lemon water first thing in the morning gives the body a chance to absorb these vitamins effectively and can provide a little immune boost.
Herbal, fruit, green, white, and red teas all have a ton of effective health benefits and are widely varying. Luckily, tea is available in a wide variety in most places! Check out your local grocer or health market and see for yourself!
I know, honey water. Whaaat?! But seriously, it’s delicious and it has so many benefits. Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease. Ancient Olympic athletes ate honey and dried figs to enhance their performance. This has now been verified with modern studies, showing that it is superior in maintaining glycogen levels and improving recovery time than other sweeteners. Honey also helps with coughs, particularly buckwheat honey (source Care 2). If you consume local honey (bee pollen), it can also help with allergies! Try boiling your honey to make a simple honey syrup. This will make the honey more diluted for better mixing.
What are some of your favorite items to add to your water? Comment and like below and help grow the Balance + Vine community!