Mayo Replacement & Chicken Salad with Red Cabbage

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Creamy gooey tuna salad and chicken salad made with mayonnaise used to be one of my main comfort foods.  But now that I know more about healthy fats and oils, jars of mayo no longer have a place in my fridge.  This isn’t because I’m worried about cholesterol.  (The US government’s 2015 Dietary Guidelines for Americans reversed it’s stance on dietary cholesterol and now states that dietary cholesterol has little to no effect on blood cholesterol levels.) But I am concerned about the oxidized oils that are used to make mayo. (The chemical processing of soy bean oil, canola oil, and most vegetable oils renders them rancid at time of bottling.)  So when I don’t have time to make my own homemade mayo from organic egg yolks and extra virgin olive oil or avocado oil, I improvise by adding a healthy and quick mayo replacement using avocados for that creamy texture.

Avocado Cream (Mayo Replacement)

Yields about 1/2 cups.

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1/2 medium avocado
  • pinch of salt
  • 1/2 teaspoon dijon mustard
  • 1/2 teaspoon lemon juice

Preparation:

  • In a small bowl combine all the above ingredients.  Mix vigorously with a fork until combined and smooth.

 

Use immediately as a mayo replacement in your favorite chicken or tuna salad.  Here’s my favorite:

Chicken Salad with Red Cabbage over Escarole 

Yields 3-4 servings.

Ingredients:

  • 2 cups of diced cooked chicken
  • 1 cup of finely chopped red cabbage
  • 1/4 cup of pumpkin seeds
  • 1/4 cup of jicama or celery for crunch
  • 1/2 cup Avocado cream (recipe above)
  • salt and pepper to taste

Preparation:

  • In a bowl combine all the above ingredients.
  • Serve over a bed of greens (I love escarole) tossed with 1 tbs of olive oil, a squeeze of lemon juice, and salt and pepper to taste.

 

Sources:  U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

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