Avocado
Due to their heart-healthy fat content, avocados make a wonderful mayonnaise substitute in salads and sandwiches. Avocados are a great source of fiber, copper, folate, and vitamin E, among other minerals. Avocado slices in a cup (146 grams) contain:
- Calories: 234
- Protein: 3 grams
- Fat: 21.5 grams
- Carbs: 12.5 grams
- Fiber: 10 grams
- Copper: 31% of the DV
- Folate: 30% of the DV
- Vitamin E: 20% of the DV
- Vitamin C: 16% of the DV
- Potassium: 15% of the DV
When making dishes like tuna or chicken salad, try substituting mashed or cubed avocado for mayonnaise. To get the desired consistency, combine the avocado, olive oil, lemon juice, and Dijon mustard in a food processor. Add salt, black pepper, onion powder, and garlic powder to taste to season the food. This dish will be quite tasty.
