How to Make Healthy Mayonnaise
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.
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:
- Increases inflammation
- Promotes cellular damage
- Encourages the body to store calories as fat
- Promotes physical aging
- 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.
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:
- Reduced risk of cancers (including breast, colon and prostate)
- Reduced risk of heart disease
- Lower risk of overweight and obesity
- Less belly fat
- 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
- 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
- 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