Essential Fatty Acids-rich mayonnaise recipe, that you can eat to your heart content (literally)
Did you know that mayonnaise can be a very healthy and nutritious condiment?
Shop bought mayonnaise, however, is not a healthy option as the oil(s) used are usually highly processed and heat-treated. Processing vegetable oil compromises the chemical structure of the fatty acids contained, transforming them into highly inflammatory trans-fats, which are very bad news both for our cardio-vascular and brain health.
However, following this simple recipe, mayonnaise can be not only a yummy treat, but a heath promoting one too. The trick rests in the oil you use, that needs to be as unrefined and cold-pressed as possible, so that it keeps its fatty acids in the form that our body recognizes and uses.
As there is a lot of oil in mayonnaise, it is also very important that the oil chosen is not too overpowering in flavour. I perfected this recipe after many experiments using extra virgin olive oil (mayonnaise was way too bitter), cold pressed sunflower oil (mayo had just a horrible taste) and various other healthy cold-pressed oils which all failed to produce a yummy end result.
I then started combining oils, in a way not only to produce a mayonnaise, but also to provide a comprehensive array of essential fatty acids, nutrients often lacking in our diets.
The oils that I chose, all cold pressed (in the proportions given in the recipe to get the best possible taste) are:
- Rice bran oil: very delicate flavor, ideal for mayonnaise. It is rich in essential fatty acid linoleic acid (omega-6), essential for healthy skin, hair and hormonal health, and in omega-9 oleic acid, beneficial for the cardiovascular system.
A component of rice bran oil is heart healthy antioxidant vitamin E. Also rice-brain oil is rich in the antioxidant phytosterol γ-oryzanol as well as other phytosterols, which are plant compounds with the ability to reduce cholesterol.
You can find rice bran oil at your local Waitrose, the brand I use is Alpha-One, but I am sure there are many other good quality brands around.
- Hemp seed oil: rich both in omega-6 fatty acids and hearth and brain healthy anti-inflammatory omega-3.
I use Udo’s oil, easy to find in most supermarkets.
- Sunflower oil: rich in vitamin E content, which is a natural antioxidant, and with a balance of omega-3 and omega-6 and omega-9.
I use Clearspring cold-pressed sunflower oil, easy to find at Waitrose
- Extra virgin olive oil: great for the cardiovascular system and easy to source.
So, after all this talk, here is the recipe:
- 3 organic egg yolks
- A couple of teaspoons of Dijon mustard
- 1 or 2 tablespoons of lemon juice
- A pinch of Celtic sea salt
- 100ml rice bran oil
- 50 ml hemp seed oil
- 25 ml cold pressed sunflower oil
- 25 ml extra virgin olive oil
- In a medium size bowl, lightly whisk yolks, mustard, lemon juice, and salt together.
- Slowly pour in oil in a small steady stream while continuing to whisk. If the oil is added too quickly, the mayonnaise will not properly emulsify or thicken. Take your time. This can be done in a blender or food processor but you still must add the oil slowly. I use a Thermomix with the ‘butterfly’ in and I get perfect results every time (well, almost…)
This is the basic recipe, but endless variations can be derived from it. Some of my favorites:
- Add a couple of grated cloves of garlic and a bunch of thinly cut basil leaves in the bowl before adding the oil
- Add some anchovy paste, again before adding the oil
- And many more…
Do you have any variation to suggest?