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Mayo Sub

We Americans do like our condiments! One of the most popular and least healthy one is mayonnaise.  Mayonnaise has 57 calories per Tablespoon with 5 grams of fat, 4 grams of carbs and 0-1 gram of protein.  There is an alternative with better nutritional value: Avocado spread. One fifth of an avocado is 50 calories!  In those calories there are only 3 grams of carbs, but is chock full of vitamins and minerals: E, B6, Riboflavin, Pantothenic Acid, Magnesium, Copper, C, Iron, Thiamin, Niacin, Folate, Phosphorus, Zinc, and Manganese. Mayonnaise only has Vitamin A.  You get more nutrition for fewer calories!

  Here is how to make your avocado spread:

1 Avocado
1/4-1/2 tsp. lemon or lime juice
season to taste (I use garlic, salt and pepper, but you can use seasonings like Mrs. Dash to get different flavors)

Blend the peeled, pitted avocado with a blender wand. add lemon or lime juice and your favorite seasoning (nothing with sugar). Blend again.  Spread 1 tablespoon onto your bread or crackers and enjoy!

Note: the calories involved only come from the avocado. The juice and seasonings might make 1 calorie, but not necessarily.  The juice keeps the avocado from turning brown. Seal remainder in an airtight container.  It will only last a few days refrigerated.

Sites to see:
Haas Avocados


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