Easy Peasy Lemon SqueeZAY!! Heart Healthy Fool Proof Mayonnaise Recipe: By Tara AhQuin For Align Utah
In this podcast, Dr. Taylor explains Basic Paleo Diet Principles with a plant based perspective. He suggested, briefly, about making your own homemade mayonnaise. He also touched on introducing and incorporating a variety of cultured foods into your way of eating. This gave me the idea of sharing an awesome whole egg mayo recipe that you can also culture, if you choose. All of us should realize the necessity of repopulating our guts with healthy flora/bacteria to support proper immune system function, After all, it’s the foundation of good health. You may be asking yourself, “Why would I want to make my own mayo and culture it?”. Well, why not? There’s so many harmful ingredients in store bought mayo! Such as toxic rancid GMO oils or harmful eggs from chickens that aren’t free range and able to eat their proper diet of bugs and vegetation. Not to mention the other chemically laden ingredients that our body just doesn’t recognize.
Although traditional cultured foods aren’t typical of most Paleo centered diets, some in the Paleo Community are discovering the amazing health benefits and nutritional density of these foods. Not to mention the vast array of foods and beverages you have the ability to culture such as veggies of all varieties, wild caught fish, homemade condiments, teas, fruits juices, raw dairy from cow and goats milk or cream (kefir, yogurt, cheeses, and sour cream) You can also make some of those same delicious concoctions with non-dairy nut/seed/coconut milks. The options are endless! You can actually attempt to make many of these yourself at home.
You can also culture several foods that many of us are working to omit from our diet, even when soaked, sprouted, and organic. Such as, hummus (soaked chickpeas), grain flours of all varieties (sourdough starters), oatmeal, natto (soaked legumes), tempeh (non-gmo soaked soybeans or grains), and miso (soaked barley, soybeans). Usually, the body does not have the ability to properly breakdown the hard to digest proteins and anti-nutrients contained in these foods. They wreak havoc within our bodies, causing a multitude of symptoms (celiac disease, leaky gut, allergies of all kinds, countless autoimmune disorders etc...). However, culturing these foods actually predigests and breaks down the toxic proteins contained within them. Creating smaller components that would otherwise be too difficult for the body to digest. This traditional culturing practice also decreases the presence of damaging anti-nutrient and enzyme inhibitors. If these high levels of phytic acid, gluten, lectins, and tannins are allowed to remain. This would inhibit proper mineral absorption in our digestive system. Binding to minerals like calcium, iron, and magnesium. This method of food preparation assists the digestive system in properly absorbing, assimilating, and utilizing the nutrition contained within these otherwise denatured foods. When cultured, this process unlocks the powerful enzymes, rich minerals, and vitamins that normally wouldn’t be released. Literally transforming these once dead foods into living foods with immense benefits. These foods in their former state would actually have no nutritious value and could actually cause you more harm than good! This ancient method was originally practiced by our ancestors for the sole purpose of preserving their foods, before the advent of refrigeration. In this modern day our food supply has been so corrupted and defiled! The reintroduction to this method of food preparation has, within it, a multitude of blessings for our health and well-being. As we learned about Bone Broth (in my last blog), certainly culturing is another God-given healing tool, a definite gift that has been imparted to us, once again!!
Make Your Own Mayo from Scratch!
Making your own mayonnaise is a great way to incorporate some heart healthy Omega 3 fats into the meals you prepare for you and you love ones. Pretty straight forward if you have some basic kitchen skills. It’s a wonderful skill to master.
Without question, no store bought mayonnaise compares to making your own from scratch. This also includes the healthier Organic versions you can buy in some stores. Making your own at home is positively SCRUMPTIOUS!! Once you make it yourself, you’ll never go back to store bought. Actually the best thing about making it yourself is you know exactly what’s in it.
Using the best quality ingredients is an essential component to homemade mayo. I use free range whole eggs in my recipe. Most recipes use only the yolk. So no need to separate the two or worry about what to do with those darn egg whites! I also use a combination of three heart healthy oils. Concerning the types of oils to use, you have a variety of options to consider. Using a single oil for the recipe or blending up of a few. To get a variation of Omega fats, I personally chose a blend of Organic Extra Virgin coconut, Organic EV olive oil, and a deliciously light avocado oil. Other oil options you may want to consider using are the many varieties of nut and seed oils. Get creative with your mayo!!! With so many options to choose from, the combinations are absolutely endless. Try mixing in some sautéed garlic, or a lovely Italian infused balsamic vinegar or EVOO! There is also an unlimited assortment of fresh or dried herbs and spices you could use. Blend in whatever your taste buds desire!!
The Absolute Easiest Whole Egg Mayonnaise Recipe: Lacto- Fermented or Non Lacto- Fermented
The key to making this recipe easy and fool proof is using an Immersion blender (aka: stick blender). If you don’t already own one, it’s a pretty cheap investment, not bulky, easy to store. A multitude of uses, especially when your making small batch recipes, or you’d rather not dirty up your large mug from your high powered blender.
This recipe is so delicious and takes only minutes to make.
Here’s what you’ll need for the basic mayonnaise recipe:
- One glass (quart size) wide-mouth Mason jar which you will use to make AND store your mayo (If Immersion Blender came with a cup you have option to use that also)
- Immersion Blender (this is the key to making this recipe easy peazy and basically fool proof)
Note: In case you may not be familiar with cultured whey, and don’t know where to find it. Here’s a simple way to attain some. Purchase a high quality organic whole milk yogurt from your favorite health food store. Take a strainer and place either some cheese cloth or a coffee filter inside the strainer, place over a bowl. Pour the whole content of yogurt inside the lined strainer, cover with a piece of paper towel. Let sit out of the way on top of your counter for a few hours or even better do it over night before going to bed (remember the yogurt is already cultured/preserved, it will not go bad when you leave out). In the morning you’ll have yourself 1/2 - 1 cup of liquid gold waiting for you, plus you’ll have yourself some creamy delicious Greek-style yogurt ready to eat. Place your liquid whey in a glass jar and strained yogurt back in its container, refrigerate and use when ready. Working with whey for many years, it will last in refrigerator for quite a while 3-6 months or even longer.
Tip: Whey is a great medium for culturing, soaking, and even creating a dynamic probiotic lemon or limeade drink.
- 2 large whole pastured free range eggs
- 1 Tbls. Bragg’s Organic Apple Cider Vinegar with Mother
- 1 Tbls. Fresh Squeezed Lemon or Lime Juice
- 1 tsp. Ground Mustard Powder, Dijon Mustard or even a Delicious Horseradish
- ½ tsp. High Quality Sea Salt
- ½ cup melted or liquefied Organic Extra Virgin Coconut Oil (if melting PLEASE DON’T USE MICROWAVE make sure cool before using)
- ¾ cup Organic Extra Virgin Olive Oil
- ½ cup Avocado Oil
- 1- 2 Tbls. Whey (Optional if Fermenting)
Let’s Do This!!
Start with cracking two eggs in jar or cup. Next add ACV, Lemon or Lime juice, mustard, sea salt and cultured whey if fermenting. Now pour all the oil. Wait a moment till eggs settle on bottom of the container, underneath the oil. Insert your immersion blender and push it all the way to the bottom of the container you are using. Push the power button (make sure it’s on high speed) and do no move the blender for a full 20 seconds. Almost instantaneous the transformation will begin to take shape. Your fabulous mayonnaise will come to life right before your eyes. After 20 seconds, the mayonnaise will be almost all the way to the top of container. This is the point when you want to slowly start raising the blender up almost to the top level of the mayo. DO NOT take the blender completely out though, or else you’ll have a mess splattered all over you, and your kitchen! Continue blending for just a few more seconds. This is the time, you can slowly move blender up, down, and around to make sure you get every last bit of oil blended in. If you added whey to your mayo in the beginning and had decided to culture. Place the finished mayo in jar for storage, if not already in one. Let the jar sit out on counter for 8-12 hours, in order to allow the good bacteria in the whey to distribute throughout the mayonnaise. When you have finished culturing, place finished product in refrigerator for storage.
Well there you have it! Lovely, creamy, delicious mayonnaise ready to be enjoyed. Not to mention a completely heart healthy condiment to be used in a variety of ways!
Some Suggested Uses: Guacamole, Dressing, Tartar Sauce, Egg and Tuna Salads, Dips…
TIPS: When you Lacto-ferment your food it not only naturally preserves it for many months, you also have the awesome added benefit of the trillions of probiotics that will be accessible in just a few servings.
If you choose not to Lacto-ferment your mayonnaise, for freshness you may want to consume your mayo within a 2-week time frame.