Image of How to make mayonnaise that’s actually REAL with apple cider vinegar, avocados and more

How to make mayonnaise that’s actually REAL with apple cider vinegar, avocados and more

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

healthy-mayo

 

 

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:

Ingredients:

  • 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.

  • Sea salt.

Instructions:

  1. Before you start, make sure all the ingredients are at room temperature.

  2. Put the egg yolks in a food processor or blender. Sprinkle with salt and add water.


  3. Start blending while slowly pouring the oil into the feed tube.

  4. 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

mayo-recipe

 

Ingredients:

  • Eggs

  • Extra virgin olive oil

  • Apple cider vinegar

  • Powdered mustard

  • Sea salt

VIEW RECIPE

2. Healthy Homemade Mayonnaise

healthy-mayo

 

Ingredients:

VIEW RECIPE

3. Paleo Miracle Mayo

paleo-mayonnaise

 

Ingredients:

  • Eggs

  • Lime juice

  • Honey

  • Dry mustard

  • Sea salt

  • Black pepper

  • Smoked paprika (optional)

  • Avocado oil or olive oil

VIEW RECIPE

4. Truffle Mayonnaise

truffle-mayo-healthy

 

Ingredients:

  • Egg yolk

  • Dijon mustard

  • White balsamic vinegar

  • Walnut, macadamia or avocado oil

  • Truffle oil (to taste)

VIEW RECIPE

5. Homemade Paleo Baconnaise

bacon-mayo

 

Ingredients:

VIEW RECIPE

6. Duck Egg Mayonnaise

duck-egg-mayo

 

Ingredients:

  • Duck egg yolk

  • Macadamia or avocado oil

  • Lemon juice

  • Dijon mustard

  • Pinch of salt

VIEW RECIPE

7. Roast Garlic Mayo

garlic mayo recipe

 

Ingredients:

  • Garlic

  • Olive oil

  • Dijon mustard

  • Egg yolks

  • White wine vinegar

  • Water

  • Black pepper

  • Salt

VIEW RECIPE

8. Basil and Parmesan Mayonnaise

basil-mayonnaise-recipe

 

Ingredients:

  • Fresh basil leaves

  • Parmesan cheese

  • Egg yolk

  • Anchovy fillets

  • Water

  • Lemon juice

  • Garlic

  • Dijon mustard

  • Olive oil

  • Extra virgin olive oil

  • Kosher salt

VIEW RECIPE

9. Egg-Free Avocado Mayo

egg-free-mayo-recipe

 

Ingredients:

  • Avocados

  • Olive oil

  • Lemon juice

  • Garlic powder

  • Salt

  • Dijon mustard

  • Black pepper

VIEW RECIPE

10. Spicy Cashew Mayo

healthy-mayo-recipes

 

Ingredients:

  • Raw cashews

  • Water

  • Lemon juice

  • Sea salt

  • Dates

  • Sriracha sauce

VIEW RECIPE

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.

  • Curry powder.

  • Chili powder.

  • Chopped nuts.

  • Minced ginger.

  • Prepared horseradish.

  • Sun-dried tomatoes.

  • Sliced scallions.

  • Jalapeños.

  • Miso paste.

  • Capers.

Anything Else?

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.

Sources

http://gmoinside.org/bring-hellmanns-bring-gmos/

https://authoritynutrition.com/10-homemade-mayonnaise-recipes/

http://www.livestrong.com/article/440204-how-unhealthy-is-mayonnaise/

http://responsibletechnology.org/10-reasons-to-avoid-gmos/

Image Sources

https://reciperhapsody.files.wordpress.com/2010/05/mayo-4-24-10.jpg

https://kitchenaid.com.au/sites/default/files/styles/full_content_width/public/recipes/roasted_garlic_mayonnaise.jpg?itok=uKmpb5pS

http://fountainavenuekitchen.com/wp-content/uploads/2012/05/IMG_59361-610×455.jpg


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