Thursday, May 17, 2012

Mayonnaise: a love-hate relationship

I love mayonnaise. Don't you? Too bad it is NOT good for you. High calories, high fat, some even have sugar added (which actually did surprise me a bit). BUT, I have found a way to enjoy mayo by cutting the calories and fat drastically! YAY!!!

Do you want to know my not so secret, secret?

Non-fat Greek yogurt!

You can cut the mayo by HALF and add half non-fat Greek yogurt in place of the mayo. The taste is still GREAT!

So, that's really it. Egg Salad. Potato salad. Pasta salad. Whatever. Just be careful, all of these items still tend to be heavy on calories, but at least now you can add more good stuff and less bad stuff and still enjoy!

Now, I will give you 2 of my favorite recipes. You can adjust based on your favorite recipes.

Egg Salad for one
(because no one else in my family likes it).

One whole hard boiled egg
One hard boiled egg white only
1 TBSP Mayonnaise
1.5 TBSP Greek Yogurt

Just mash it all together with a fork and serve over a bed of lettuce. I do prefer to have an egg salad sandwich, but in the interest of not eating carbs all day long, I have found I actually like it on a bed of lettuce. I am happy for small victories.

Cracker Dip
I like the recipe using Lipton Vegetable Soup &Dip mix and mostly follow the recipe on the back of the box. Here are my changes...

1 package dip mix
4 oz non-fat sour cream
1/2 cup light mayonnaise
1 cup non-fat Greek yogurt
10oz frozen chopped spinach (thawed and squeezed dry)

Mix it all together. If it sits for several hours in the fridge it tastes better.

This went to school last week with a package of wheat thins (reduced fat of course). When serving to a bunch of women who are concerned about calories, I try hard to make signs so they know to try it. BUT, I always feel funny doing this - will they actually try it? The answer for this go round - yes, they did and they loved it!

Let's hear it for Greek Yogurt! Hip hip hooray!

What do you plan on making with Greek yogurt?


  1. I keep seeing Greek yogurt all over the place lately! What is the difference between Greek yogurt and the regular old stuff?

    1. From what I have read, Greek yogurt is strained to remove some of the liquid, which makes it thicker. In the process some of the sugars are also removed. Since it is 'condensed' it will have a little more protein, etc. The texture is what really makes it a great substitute for mayo. Unfortunately, Greek yogurt is more expensive.