Mayonnaise is something we often buy, but don’t consider making! That’s about to change because mayonnaise is simply the easiest thing to make with a seriously heavy dose of nutrition.
Before we dive into this recipe, I want to take you through some of the deeply medicinal aspects of mayonnaise:
That’s’ right, many of your hormones, such as cortisol, oestrogen, progesterone, and testosterone, as derived from the fats you consume in your diet. We want to have those beneficial fats in order to create and then get benefit from those essential hormones.
When you add healthy fats into your diet and cut down on those sugars, you will find the benefits include a balancing of your insulin and sugar as well as appetite hormones such as ghrelin and leptin. Want to stop being a slave to your appetite? Add in the good fats like this homemade mayo! (Oh! And cut the sugars)
Beneficial fats - next level gains
Mayonnaise isn’t only full of beneficial fats that balance your appetite, your metabolism, and support your ability to make and use key hormones, it also is full of nutrition. Of course, the fats are high in omega 3 essential fatty acids that protects against rancidity and reduces the risk of heart disease. Macadamia oil and olive oil are also high in antioxidants.
We can't discuss mayonnaise without talking about nutrients. One of the brilliant things about mayo is the egg yolks! For those that can’t tolerate eggs - give it a go! We find it is often the egg white with the inflammatory component and egg yolks are a great start when thinking about bringing eggs back into your diet. The egg yolk itself is an absolute powerhouse of nutrients - like a real-life multivitamin pill! Egg yolks contain antioxidants as well as calcium, iron, magnesium, phosphorus, zinc, vitamins A, D, E and K, B vitamins, potassium, and zinc. This is bundled up to give you everything you need to grow healthy cells, support the liver, and boost mood (tryptophan and tyrosine).
No toxic processed oils
Often, commercial mayonnaise is made from toxic oils such as vegetable oils - these oils have been demonstrated to suppress the immune system and to increase the risk of cancer. If you would like to learn more about healthy fats - read The Big Fat Surprise by Nina Teicholz
Well…that’s not medical, or maybe it is! There is something very therapeutic about eating your own homemade food. Michael Pollan calls it ‘hand taste’. The concept here is that the taste of food - yummy or otherwise, is ‘Tongue Taste’ that is...The actual way your mouth tastes the food - but beyond that, there is a whole level of experience and enjoyment called ‘Hand taste’ which is the way you enjoy your food based on the time and effort you have put into making it. And homemade mayo has lashings of Hand taste! Making your own food is a form of self-love and self-respect that you can’t underestimate! As Natasha Campbell McBride says, it’s not a chore being in the kitchen…it’s a privilege.
So! Are you convinced yet?
I have made this super simple recipe for you and I’d love you to give it a go. At the bottom, I have ways to pimp your mayo for even more of a boost!
Kultured Wellness Mayonnaise
A bowl, a whisk! That’s it
- 200ml macadamia oil
- 100ml MCT oil
- 100ml olive oil (try for a lighter flavour)
- 4 eggs yolks
- 20ml lemon juice
- 20 ml raw unfiltered apple cider vinegar
- Salt and pepper to taste
- Add all ingredients except the oil to a large stainless steel bowl.
- Whisk the egg yolks together and continue to whisk -slowly - pour around 30ml oil in at a time. Whisk until combined, repeat this process until all of the oil is added.
- It should take around 3-4 minutes of whisking if you have your timing right. Add the oil slowly, if you add the oil too quickly it will not emulsify - instead it will separate and become an expensive mess.
- Take your time - patience is key here
- Watch for the emulsification to commence (that colour and texture change to look more like mayo), then you know you are on the right track
- You do not need to do a frenzied whisk, just a gentle consistent motion will do the job
- Add boosters (below) to really increase your repertoire
Pimp your Mayo
Change up the oils
- Inca inchi
Each of these oils offer beneficial compounds that support health in all of the ways listed above - its great practice to mix it up and add diversity to your diet. Warning: Some of these oil shave strong flavours - add them in small amounts keeping that macadamia / light olive oil combo for the base.
Change up the flavour
You name it: You can add so many different flavours to your mayo
- Dijon - Dijonnaise
- Chipotle powder - chilli mayo
- Garlic - aioli
- Smoked paprika - smokey mayo
- Fresh chopped herbs - herbed mayo
Add half Kultured Wellness Yoghurt and half mayo to a bowl, mix with herbs, paprika, garlic, perhaps coriander, and parsley. Any flavourings you like. This half/half mix makes for a fabulous, light, dip or dressing!