One of my favorite hobbies is sifting through my grandmother’s and mom’s old recipes and recreating them with a healthier spin. I firmly believe that healthy eating doesn’t have to be complicated. Or tasteless. Whenever I’m trying to improve upon a dish, I like to focus on where I can increase its nutrient density – either by decreasing sugar/oil or adding in vegetables, fruits, whole grains or lean proteins. A simple swap here and there can completely transform the healthfulness of the recipe.
Take for instance the use of mayo in creamy dressings and salads. While I do enjoy a little mayo on a sandwich, I dislike the greasy mouth feel that often accompanies too much of it. To get more bang for my calorie buck, I like to swap in mashed avocado anywhere I would use mayo. For comparison, avocado is about ½ the calories of mayo: two tablespoons of avocado contain 50 calories compared with 100 calories for the same amount of mayonnaise. Avocado also contains half the fat (4.5g to 9g) and is cholesterol free.
To substitute an avocado for mayonnaise, cut a ripe avocado into cubes then mash it well using a fork or the back of a spoon. Then, use anywhere you would mayo! Try it with tuna sandwiches and potato salad. If substituting avocados in a dressing, simply add the avocado equivalent to the blender and purée as directed by the recipe.
Ready to get started? Check out the recipes below for Creamy Avocado Egg Salad and Smashed Potatoes with Avocado Chimichurri Sauce.
My Recipes
Creamy Avocado Egg Salad
Ingredients
4 hard boiled eggs, chopped
1 large avocado, pitted and peeled
1 tsp. lemon juice
2 tbsp. scallions
¼ teaspoon Dijon mustard
Salt and freshly ground black pepper, to taste
Instructions
In a medium bowl, combine the hard boiled eggs, avocado, lemon juice, scallions, and mustard. Mash with a fork. Season with salt and pepper, to taste.
Smashed Potatoes with Avocado Chimichurri Sauce
Ingredients
2 pounds Dutch yellow baby potatoes (or any small potato)
1 tbsp. olive oil (or cooking spray)
2 cups fresh parsley plus more for garnish
2 scallions, roughly chopped
4 cloves garlic
¼ cup olive oil
1 tbsp. fresh lime juice
1 avocado, peel and pit removed
Salt/pepper to taste
Instructions
Cover the potatoes in cool water in a medium saucepan. Bring the water to a boil and cook the potatoes for 20 minutes or until fork tender.
Preheat the oven to 450°F.
Drain the potatoes, place on a lightly sprayed baking sheet and smash down to flatten, using either a potato masher or back of a wooden spoon.
Spritz a little oil or cooking spray over the potatoes and sprinkle with salt and pepper.
Bake for 20-25 minutes until golden brown and crispy.
While the potatoes are cooking, make the sauce.
Place the parsley, scallions, 4 cloves of garlic, olive oil, and lime juice in a food processor or high-powered blender until finely chopped.
Add in the avocado and a generous pinch of salt and pepper and blend until just combined.
After the potatoes come out of the oven, drizzle with sauce and garnish with parsley and minced scallions.
Photo Credit: Alex Caspero
FAQs
To substitute an avocado for mayonnaise, cut a ripe avocado into cubes then mash it well using a fork or the back of a spoon. Then, use anywhere you would mayo! Try it with tuna sandwiches and potato salad.
How to substitute avocado for mayonnaise? ›
Ripe avocados: One large or two medium avocados replaces mayonnaise—just make sure they're ripe and soft. Greek yogurt: I use 3 tablespoons of plain whole milk Greek yogurt for the best creamy texture and tangy flavor.
Why do you use avocado in mayonnaise? ›
The Avocado Oil Mayo Difference
Unlike typical store-bought mayonnaise, Chosen Foods Avocado Oil Mayo is made with real, clean ingredients. Oils like soybean and canola are extremely detrimental to our health, yet they're being slipped into products left and right.
How do you keep avocado mayo from turning brown? ›
Pour a thin but visible layer of water or lemon/lime juice over the guacamole to form a barrier with the air. Cover the dish with plastic wrap, pushing the wrap, so it is flush with the guacamole to prevent air pockets, or put the guacamole in a sealed tub. Put it in the fridge.
What vegetable can replace avocado? ›
In terms of texture and nutritional benefits, edamame, tofu, hummus, nut butter, bananas, chia seeds, and pesto are all excellent avocado alternatives. Ahead we delve into the specifics of each one.
Why is my avocado mayo not thickening? ›
Why Doesn't My Mayonnaise Thicken? If your homemade mayo is too thin and looks like soup, that means you broke the emulsion and added the oil too quickly. The most important part of making this mayonnaise recipe is to slowly add the avocado oil while constantly whisking the egg yolk.
Is avocado healthier than mayonnaise? ›
For comparison, avocado is about ½ the calories of mayo: two tablespoons of avocado contain 50 calories compared with 100 calories for the same amount of mayonnaise. Avocado also contains half the fat (4.5g to 9g) and is cholesterol free.
Why is mayonnaise unhealthy? ›
There's no doubt that mayonnaise is brimming with fat. One cup contains 1440 calories, 160 grams of fat and 24 grams of saturated fat. It's an excellent source of vitamins E and K, but it also contains almost 50 percent of your daily recommended amount of sodium.
What is the healthiest mayonnaise to eat? ›
LOVE IT!
- Primal Kitchen Avocado Oil Mayo.
- Spectrum Canola Mayo.
- Chosen Foods Vegan Mayo.
- Walden Farm's Amazin' Mayo.
- Kraft Fat Free Mayo.
The main goal is to prevent oxygen from touching the avocado's flesh. Plastic wrap is a practical, albeit not foolproof way to slow down the natural course of fruit aging. The trick is to make sure the plastic wrap is sealed flush with the flesh.
You can safely eat an avocado or guacamole that has turned brown due to oxidation, just as you could eat an apple that has undergone the same chemical reaction. However, it certainly doesn't look as appetizing when presented on a plate, and the taste may be slightly altered (read: a tad bitter).
How long is avocado mayo shelf life? ›
Our Classic Avocado Oil Mayo is best if used within 1 year from production as stamped on each jar. We recommend consuming our mayo within 2 months of opening.
How do I substitute an avocado for an egg? ›
About a quarter cup of avocado in your recipes (in place of one egg), is a perfect substitute, especially for baked goods like brownies and quick breads.
What is a good substitute for creamy avocados? ›
Coconut cream, extracted from mature coconuts, can be used to add creaminess to both sweet and savoury dishes. It's a great substitute for avocado in vegan desserts, curries, and soups. Coconut cream is a source of healthy fats, providing an alternative to avocado's monounsaturated fats.
How do I substitute avocado in salad? ›
8 Avocado Substitutes for Sandwiches, Salads & More
- Butternut Squash. Squash is a versatile food. ...
- Tofu. Top your dinner off with some tofu instead of avocado. ...
- Beans. Substitute avocado with your favorite bean. ...
- Ricotta Cheese. ...
- Nuts. ...
- Bananas. ...
- Cucumber. ...
- Chickpeas.
Using Mexican zucchini instead of avocado as a substitute isn't new. It's been around a long time and is a staple salsa for taqueria spots when avocado prices are high, during supply shortages, or it is simply not in season.
