When you think about eating healthier, chances are, the last thing you think about is mayonnaise. There are so many misconceptions about mayo, ranging from it being a dairy product (likely because it's white) to it being totally bad for you. However, what if I told you that mayo is actually a health food?!
Mayo, at its core, is three ingredients: eggs, oil, and vinegar (or lemon juice). Each of these comes with its own set of health benefits:
- Eggs - filled with nutrients, including vitamins B, D, E, and K, all eight essential fatty acids, lutein, selenium, zinc, iron...the list goes on and on. For more about why eggs are awesome, check out Eat the Yolks by Liz Wolfe.
- Oil - this one is more tricky. The oils used in most storebought preparations -- soybean and canola -- should be avoided at all costs. However, as followers of a ketogenic diet, we know very well the benefits of a good quality oil, such as improved brain function, better skin, heart health, and weight loss.
- Vinegar - besides adding flavor, vinegar has been show to lower blood sugar, balance the body's pH levels, and even lower blood pressure.
So now, do you get where I'm going with this health food thing? I should warn you, however, before you go slathering Hellman's on everything you eat, let me clarify -- the mayo you buy is stores is likely to do more harm than help. It's often packed with sugar, unhealthy vegetable oils like soybean and canola, and a bunch of chemicals you can't even pronounce. Yes, even the ones that scream "Now made with olive oil!" on their packaging.
But, made it home, mayo is a perfect complement to a low carb, high fat diet, and it's super easy to whip up! You likely have all the ingredients at home already, so let's head to the kitchen and get started.
Makes 1 Cup
- 1 whole egg, room temperature
- 1/2 tsp salt
- 1/2 tsp dry mustard
- 1 cup avocado oil
- 1 tsp - 1 tbs vinegar of your choice (I like white vinegar), amount will vary based on preference
- Blender, food processor, or immersion blender (my weapon of choice)
- Storage container for mayo (I love a mason jar for this)
- Crack egg into bowl, food processor bowl, or blender, depending on which tool you're using (they will all work the same).
- Add salt, mustard, and 1/4 cup of the oil, and blend on high speed until combined. Mixture will begin to get white and creamy, although still loose.
- Slowly stream remaining oil into mixture, all while blending. I mean it, take your time! As mixture begins to emulsify, you will actually hear it thickening up. Magic is happening! This should take 1-3 minutes, depending on your method.
- When mayo is complete, add vinegar, 1 tsp at a time, stirring after each and tasting in between. The amount of vinegar used will vary based on your preference -- I prefer a tangier mayo (what can I say, I grew up on Miracle Whip), so I use a full tablespoon.
- Store mayo in the container in the refrigerator. Mayo will last until the expiration date of the egg you used. Enjoy!
Like Frank's Red Hot, I put this sh*t on everything. I use it for dips (like the one with Baked Eggplant Fries), in my chicken salad, and much more. I encourage you to try it, and let me know what you think!