How to Make Healthy Mayonnaise - Healing Gourmet

How to Make Healthy Mayonnaise

by Kelley Herring on February 6, 2014

In many posts on the Healing Gourmet website, we discuss the importance of optimizing your omega-3 to omega-6 ratio. This is one of the most important things you can do to guard against degenerative disease.

And while this might sound like an easy thing to do, the truth is that most commercially-prepared foods are rife with omega-6 fatty acids… and devoid of omega-3 fatty acids.

The result is a diet that is a dangerously high in disease-promoting, inflammatory fats.

Consider this…

You’d have to eat 12 ounces of wild Alaskan salmon to get enough omega-3’s to balance out the omega-6 fats found in just one tablespoon of commercial mayonnaise!

And if you’re a mayonnaise lover, this is bad news for your health. A diet that is high in omega-6 fats:

  1. Increases inflammation
  2. Promotes cellular damage
  3. Encourages the body to store calories as fat
  4. Promotes physical aging
  5. Increases oxidation of LDL cholesterol, and more.

Not to mention that the first ingredient in most commercial mayonnaise is soybean oil. Not only is this industrial oil extremely high in omega-6, it is also chemically refined and almost always comes from GMO crops.

And if if you opt for a so-called “healthy” mayo alternative – like Vegenaise, you’re not doing much better. Despite its claim of being “heart healthy”, this mayonnaise is still made with omega-6 rich oils – including canola, grapeseed and safflower. In other words, it contains the very same inflammatory fats you get in a cheap jar of Kraft, Miracle Whip or Hellman’s Real Mayonnaise.

Is “Healthy Mayonnaise” an Oxymoron?

But what if you could enjoy all of the creamy goodness of mayonnaise – in your favorite summer chicken salad or spread onto a BLT – that actually helped reduce inflammation… promote cellular health… and trim unsightly belly fat… all while fostering a healthy omega-3 to omega-6 ratio?

Well, now you can.

For years we were told to avoid the famous French condiment for its high fat content. But the AMOUNT of fat is not the problem. It is the TYPE of fat that is the real issue.

How to Make Healthy Mayonnaise - Healing Gourmet

Introducing… Healthy Mayonnaise (That Follows the Mediterranean Diet)

In today’s healthy makeover, we rely on avocado oil (our favorite is made by Ava Jane’s Kitchen) to create a rich, silky mayo that pairs perfectly with your favorite foods.

Unlike the omega-6 rich canola or soybean or seed oils you typically find in mayonnaise, avocado oil is predominantly comprised of monounsaturated fatty acids (MUFAs). These are the same fats found in olive oil and credited with the health benefits of the Mediterranean diet, including:

  1. Reduced risk of cancers (including breast, colon and prostate)
  2. Reduced risk of heart disease
  3. Lower risk of overweight and obesity
  4. Less belly fat
  5. Lower risk of dementia and Alzheimer’s

You could also use olive oil or macadamia nut oil for this recipe (and still get all of the health benefits of MUFAs). However, we prefer avocado oil. Its neutral and slightly “grassy” flavor is perfect for achieving a traditional mayo flavor.

Love Paleo mayo, but don’t want to whip it up yourself? Paleo guru Mark Sisson has created the world’s first healthy mayonnaise made from cage-free eggs and avocado oil. And for a limited time, you can get a 16 oz. jar of Primal Kitchen Mayonnaise FREE from our friends at Thrive Market.

Healthy Mayonnaise Recipe

Yield: 20 Tbsp.
Serving Size: 1 Tbsp.
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients

  • 1 cup Ava Jane’s avocado oil
  • 1 pastured egg + 1 egg yolk
  • 2 Tbsp. freshly squeezed lemon juice
  • 1/4 tsp. organic mustard powder

Preparation

  • In a food processor or blender, combine whole egg, egg yolk, lemon juice, and mustard powder.
  • Very slowly, one tablespoon at a time, add in the avocado oil while continuing to blend until oil and lemon mixture emulsifies.
  • Season with salt to taste and store in the refrigerator in an airtight container for one week.

Nutrition Information Per Serving
100 calories, 11 g fat, 1 g saturated fat, 10 g monounsaturated fat, 0.5 g polyunsaturated fat, 0 g sugar, 0 g carbohydrate, 0 g protein, 0 g fiber

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About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


References 
Riccardi G, Giacco R, Rivellese AA.Dietary fat, insulin sensitivity and the metabolic syndrome.Clin Nutr. 2004 Aug;23(4):447-56. Ros E. Dietary cis-monounsaturated fatty acids and metabolic control in type 2 diabetes. American Journal of Clinical Nutrition. 2003;78(3):617S-625S. Willett WC.The Mediterranean diet: science and practice.Public Health Nutr. 2006 Feb;9(1A):105-10. Esposito K, Marfella R, Ciotola M, Di Palo C, Giugliano F, Giugliano G, D`Armiento M, D`Andrea F, Giugliano D. Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial.JAMA. 2004 Sep 22;292(12):1440-6. Baer DJ, Judd JT, Clevidence BA, Tracy RP. Dietary fatty acids affect plasma markers of inflammation in healthy men fed controlled diets: a randomized crossover study. Am J Clin Nutr. 2004 Jun;79(6):969-73. Raymond R. Tjandrawinata, PhD, of UCSF, Chai-Fei Li, BA, of SFVAMC, and Sina Sayyah, BA, of SFVAMC and UCSF Omega-6 Fatty Acids Cause Prostate Tumor Cell Growth In Culture. Science- Daily. Soriguer F, Rojo-Martinez G, Dobarganes MC, Garcia Almeida JM, Esteva I, Beltran M, Ruiz De Adana MS, Tinahones F, Gomez-Zumaquero JM, Garcia-Fuentes E, Gonzalez-Romero S. Hypertension is related to the degradation of dietary frying oils. Am J Clin Nutr. 2003 Dec;78(6):1092-7. Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Josse AR, et al. Direct comparison of dietary portfolio vs. statin on C-reactive protein. Eur J Clin Nutr. 2005 May 18; [Epub ahead of print]2005. PMID:15900306. Jerling JC et al. "A systematic review of the effects of nuts on blood lipid profiles in humans." J Nutr. 135, 9:2082-9, 2005. Staprans I, Pan XM, Rapp JH, Feingold KR.The role of dietary oxidized cholesterol and oxidized fatty acids in the development of atherosclerosis.Mol Nutr Food Res. 2005 Nov;49(11):1075-82. Pitsavos C, Panagiotakos DB, Tzima N, Chrysohoou C, Economou M, Zampelas A, Stefanadis C.Adherence to the Mediterranean diet is associated with total antioxidant capacity in healthy adults: the ATTICA study.Am J Clin Nutr. 2005 Sep;82(3):694-9. Panigua JA, Gallego de la Sacristana A, Romero I, Vidal-Puig A, Latre JM, Sanchez E, Perez-Martinez P, Lopez-Miranda J, Perez-Jimenez F. Monounsaturated fat-rich diet prevents central body fat distribution and decreases postprandial adiponectin expression induced by a carbohydrate-rich diet in insulin-resistant subjects. Diabetes Care. 2007 Jul;30(7):1717-23. Epub 2007 Mar 23. Babio N, Bullo M, Salas-Salvado J: Mediterranean diet and metabolic syndrome: the evidence. Public Health Nutr 2009; 12(9A): 1607-17. Giugliano D, Esposito K: Mediterranean diet and metabolic diseases. Curr Opin Lipidol 2008; 19(1): 63-8. Giugliano D, Ceriello A, Esposito K: The effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Cardiol 2006; 48(4): 677-85. Hussain SP, Harris CC.Inflammation and cancer: an ancient link with novel potentials.Int J Cancer. 2007 Dec 1;121(11):2373-80.

Comments

  1. Thanks, looking forward to trying this out! Can this mayo be frozen for later on?

    • Kelley Herring says:

      Hi Marcus,
      Thanks for stopping by.

      This is a good question. I have not tried freezing mayo – and my inclination would be that it would “break” when it thaws. With that being said, maybe try a small amount as a text – a Tbsp. or so on a freezer bag.

      If you do, please let us know how it goes – we’d love to know!

      Be Well,
      Kelley

  2. I am allergic to avocado. Is there another good oil to substitute?

    • Kelley Herring says:

      Hi Carol,
      Thanks for your comment and for taking the time to stop by Healing Gourmet!

      Sure you can substitute. We recommend macadamia nut oil as a healthy, monounsaturated fat rich oil. It will make your mayonnaise have a nice nutty taste that compliments chicken salad very well. I have also blended macadamia nut oil with MCT oil (medium chain triglycerides from coconut) for a subtler flavor.

      Another alternative is virgin coconut oil – make sure it is melted when you begin. Since coconut oil is solid at room temperature, I have found the mayo is a bit “stiffer” than traditional. To give it more fluid consistency, blend coconut oil with a liquid oil – like olive oil or macadamia nut oil.

      Hope this helps!

      Be Well,
      Kelley

      • Thanks.

      • I have made some very tasty mayonnaise with coconut oil, but have found that it is best if you blend it with other oils. There are problems when you use only coconut oil because once it’s in the refrigerator, it gets hard as a rock and if allowed to warm up for use, it separates. The best way to avoid this is to mix in some other kind of oil. I used olive oil, but macadamia and avocado oil sound great, too.

  3. Brady Smith says:

    Kelley,
    Do you know of a way to keep coconut oil liquid?

    • Jon Herring says:

      Hi Brady… coconut oil will remain liquid at temperatures above about 75°F (24°C). That would be about room temperature in most places. When we lived in Florida the coconut oil in the pantry was almost always liquid. Here in Utah, it’s a bit cooler and the jar is usually solid. This is something to keep in mind when you’re using it in foods. For example, as Linda mentions, if you were to use it for mayonnaise, it would harden when refrigerated. Likewise, if you were to use it to make chocolates, they would melt/soften if not kept refrigerated. All in all, it is a great oil to use for both culinary and health reasons. But might not make for the best ingredient in mayo.

  4. Hmmm, i’m a little concerned by the raw eggs. I thought that its unsafe to eat raw eggs?

  5. The chances of salmonella infection from raw eggs is very slight, especially if you get your eggs from clean, pastured sources. However if it is a concern for you, raw eggs can be pasteurized, and this is universally considered a safe way to use them. It is easy and fast. Here is an instructional video demonstrating how to do it:

    http://youtu.be/5_XTBqYdBhc

    Good Luck!

  6. Very expesive mayo. 1 cup oil for the mayo. AVA Jane 250 mL is about 1 cup.
    25 -30 dollars for mayo. Must be a less expensive option?

    • Jon Herring says:

      Hi Steve… there are a number of options for avocado oil. We also use Olivado, which I believe is available at Costco. We have found that Ava Jane’s is a richer, thicker and more flavorful… but it is not the only avocado oil available.

    • I bought my avocado oil from Costco. Was about $12.50, Canadian dollars for a bottle that is 750ml I think.

  7. A TED Talk – on Paleo diets – bringing actual archaeological biochemistry research to the subject.

  8. How long does it keep on the fridge?

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