Mayonnaise used to be my go-to condiment whenever I was making a sandwich. I loved it on turkey, BLTs and even avocado sandwiches. Unfortunately, as you get older you begin to see the harsh realities of this world and with them the harsh reality of consuming certain foods.
While it tastes delicious, adding both a tang and a kick to your sandwich, the cons of store-bought mayonnaise far outweigh the pros.
What’s really inside store-bought mayonnaise
This is the list of ingredients in Hellmann’s Real Mayonnaise: soybean oil, whole eggs and egg yolks, vinegar and sugar. As you can see, this so-called “real mayonnaise” is packed with GMOs. While GMOs are not yet proven for human health (FDA does not require independent testing of genetically engineered food) we are still consuming them.
What’s wrong with GMOs?
More like what’s good about GMOs! When GMOs were introduced in 1996 chronic illness in americans jumped from 7% to 13%. They lead to organ damage, gastrointestinal and immune system disorders, they can accelerate our aging, and lead to infertility. Genetically modified food can leave material inside of us which can lead to long-term problems.
Calories, Fats, Sodium and Cholesterol.
One tablespoon of mayonnaise contains about 90 calories. Individuals that are eating mayonnaise are regularly overshooting their recommended caloric intake without even realizing it.
A tablespoon contains 10 grams of fat, 5 mg of cholesterol and 90 milligrams of sodium. Excess fat can lead to diabetes and other heart conditions. Too much cholesterol can build up in your arteries, which can lead to heart disease and stroke. And too much sodium can lead to high blood pressure.
The good news is, you don’t have to rule out ALL mayonnaise. Here are some healthy versions of this creamy condiment.
This article are shared with permission from our friends at authoritynutrition.com.
10 Healthy Homemade Mayonnaise Recipes
Making homemade mayonnaise is easy, and it tastes better than most store-bought versions. In addition, you can choose to include only healthy ingredients in your mayo. This way, you can avoid the refined vegetable oils that most commercial brands use. You can also experiment with your mayo, adding many different ingredients and flavors.
Here is a very basic recipe to make your own homemade mayonnaise:
2 raw egg yolks, preferably pastured.
1 cup quality oil like avocado oil or light olive oil.
2 Tablespoons fresh lemon juice.
1 Tablespoon water.
Before you start, make sure all the ingredients are at room temperature.
Put the egg yolks in a food processor or blender. Sprinkle with salt and add water.
Start blending while slowly pouring the oil into the feed tube.
After the mayo has gotten thick, add lemon juice and gently mix with a spoon.
However, note that the egg yolks in mayo aren’t cooked. If salmonella is a problem where you live, then this may be a problem (1).
And, while the basic recipe above is great to start with, there is more to mayonnaise than just oil and eggs. It can be prepared using many different ingredients.
Here are 10 homemade mayonnaise recipes that are actually pretty healthy.
1. Basic Homemade Mayo
2. Healthy Homemade Mayonnaise
Lemon juice or apple cider vinegar
Salt and pepper
3. Paleo Miracle Mayo
Smoked paprika (optional)
Avocado oil or olive oil
4. Truffle Mayonnaise
White balsamic vinegar
Walnut, macadamia or avocado oil
Truffle oil (to taste)
5. Homemade Paleo Baconnaise
6. Duck Egg Mayonnaise
Duck egg yolk
Macadamia or avocado oil
Pinch of salt
7. Roast Garlic Mayo
White wine vinegar
8. Basil and Parmesan Mayonnaise
Fresh basil leaves
Extra virgin olive oil
9. Egg-Free Avocado Mayo
10. Spicy Cashew Mayo
More Ideas for Adding Flavor
Mayonnaise can be prepared in a variety of ways, using different oils, condiments or herbs and spices.
Above are just a few recipes for you to try. However, there are so many more ingredients you can use to add flavor, including:
Fresh herbs like rosemary, tarragon, thyme, dill or cilantro.
You can store the mayo in an airtight container in the fridge for up to a week.
There are many ways you can enjoy your homemade mayo. You can spread it on a sandwich, include it in a chicken salad or use it as a base for dressings and dips.
However, keep in mind that homemade mayonnaise is still very high in calories, so be mindful of your portion sizes.
At the end of the day, a bit of homemade mayonnaise with high-quality ingredients is a delicious way to add healthy fats to your diet.