Healthy Mayonnaise? When most people think of healthy foods they don’t think of mayonnaise. In fact, when most people decide to rid their pantry of unhealthy foods, mayonnaise is one of the first things to go. And I agree with them, but not for the reasons they may think.
The issue I have with mayonnaise isn’t the fat or calorie content. You and I know better than to be scared of a little fat as it is a great source of nutrition, if coming from the right place. The issue is with the quality of ingredients, especially the fats.
Issues with Store Bought Mayo
When making the switch to healthier foods I find it helpful to know the reason(s) why something is or isn’t healthy. Knowing the why helps keep me on track, especially when temptation is high – like when you spot a delicious chicken salad with pecans, craisins, and celery, but then realize it has conventional mayo. Total bummer!
Store bought mayonnaise is filled with nasty vegetable oil, preservatives, and chemicals. The dangers of vegetable oil really needs it’s own post, but I will touch on a few points.
- Vegetable oils are high in polyunsaturated fats. Polyunsaturated fats are highly unstable and oxidize in the body. Oxidized fats cause cell mutation and promote inflammation. They also deplete you of any antioxidants you have in your body because they body will try to use them to balance unstable oxidized cells.
- They contain high levels of Omega-6 fatty acids, which can lead to autoimmune problems.
- Large amounts of chemicals are used in the growing and processing of vegetable oils. Nearly all vegetables used to make vegetable oils have been genetically modified and have been heavily sprayed with pesticides. Once harvested, chemicals & preservatives are added to the oil. Two of the biggest offenders are BHA and BHT, which are artificial antioxidants. BHA and BHT are used to delay the inevitable oxidation of the oil.
Now before you start thinking I don’t eat mayo let me stop you. Because I do eat mayo, lots of it, but they mayo I eat has one HUGE difference. It’s homemade. Not only does not contain harmful vegetable oil, chemicals, or preservatives, but it’s also sugar free, dye free, tastes way better than any store bought mayo, and it provides a huge amount of nutrients.
Homemade Healthy Mayonnaise
When making mayonnaise from home you are in total control of the ingredients, meaning you are controlling how nutritious it will be. Will you choose conventional raised eggs or pasture-raised eggs from your local farm? Will you choose vegetable oil/canola oil or first cold pressed EVOO?
Depending on your choice of ingredients your mayonnaise can be a powerhouse of nutrition. And the great part is, it’s super easy to make and takes less than 2 minutes (literally).
Healthy Mayonnaise Recipe
- 3 Egg Yolks (local pasture-raised)
- 1 Tablespoon Dijon Mustard
- 3/4 Cup EVOO (look for first cold pressed)
- Lemon Juice to Taste (I usually do the equivalent of 1 Tablespoon)
- Salt & Pepper
- Add egg yolks and mustard to food processor on low speed.
- SLOWLY… and I mean SLLOOWWLLYY add the EVOO. The slower and smaller your stream of EVOO going into the food processor the better. You will eventually start to see the mixture thickening up to a mayonnaise consistency.
- Once all EVOO has been added, use lemon juice, salt, and pepper to taste.
Your healthy mayonnaise will store in refrigerator for 1 week, although it never lasts that long in my house.
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I’ll have to try this! I always thought making mayo was way more complicated. This seems so easy!
It is so easy! I hope you like it!
Can I use avocado oil?
Yes, avocado oil would be delicious in this.
I bet this would be good with siracha on some spicy fish tacos! MMMMmm! Thank you
That’s a great idea! I love a little spice 🙂