Discover a simple guide to making healthy homemade mayonnaise with or without eggs and even using potatoes; plus, weigh the benefits and potential drawbacks of this popular condiment.
Mayonnaise is a common condiment, often made with eggs, vinegar, oil, spices, and it’s a good source of vitamins, minerals, and fats. In this article, we’ll explore a simple guide to making healthy mayonnaise.
- Healthy Mayonnaise Recipe
- Healthy Mayonnaise with Egg
- Healthy Mayonnaise Without Egg
- Healthy Mayonnaise with Potatoes
- Mayonnaise Benefits
- Mayonnaise Damages
- When to Avoid Mayonnaise
Healthy Mayonnaise Recipe
There are many ways to prepare mayonnaise, which we absolutely love—especially if it’s healthy. Um, that said, here are a few recipes for making healthy mayonnaise at home.
Healthy Mayonnaise with Egg
Here’s what you need to do:
Ingredients
These are the ingredients you’ll need:
- Two egg yolks, the eggs need to be fresh, y’all.
- A pinch of salt.
- A spoonful of vinegar or lemon juice.
- A cup of olive oil.
- A clove of crushed garlic.
Instructions
Here’s how to make healthy mayonnaise:
- Put the egg yolks in a deep bowl.
- Add salt, vinegar, or lemon juice, and mix.
- Add the garlic while mixing.
- Slowly pour the oil into the mixture until it becomes thick.
Healthy Mayonnaise Without Egg
Making healthy mayonnaise without eggs is doable—and still healthy! Here’s how:
Ingredients
These are the ingredients you will need:
- Half a cup of milk.
- A spoonful of vinegar.
- A cup of olive oil.
- Spices to taste.
Instructions
Do the following:
- Put the milk in a deep bowl.
- Add the vinegar and salt to it.
- Add the oil slowly and carefully until the mixture is consistent.
Healthy Mayonnaise with Potatoes
Here’s how to do it:
Ingredients
These are the ingredients you’ll need:
- A boiled potato.
- A spoonful of sugar substitute.
- A cup of olive oil.
- A spoonful of vinegar.
Instructions
Here’s how to make healthy mayonnaise with potatoes:
- Place the boiled potato and sweetener in a bowl and mix well.
- Add the vinegar and olive oil gradually until you get a consistent sauce.
Mayonnaise Benefits
Including a little mayonnaise in your diet is good for you, but only in limited quantities. Mayonnaise provides the following benefits:
- Good for growth.
- Helps improve the health and integrity of the skin, bones, nails, and hair.
- Helps maintain the health of the cornea.
- Strengthens immunity because it contains proteins and vitamins.
- Helps prevent cancer because it contains protective substances.
- Good for children with poor nutrition due to protein and fat deficiencies.
- Good for children with appetite problems.
- Helps with unwanted weight loss.
- Good for athletes to nourish muscles.
- Good for the nutrition of some patients as it is an appetite opener.
Mayonnaise Damages
Each 100 grams of mayonnaise contains 718 calories, which is a very high amount. So, you should only eat a limited amount of mayonnaise daily, and small amounts of monounsaturated and polyunsaturated fats are good for your health, but excessive fats can cause the following:
- Obesity.
- High blood pressure.
- Heart and artery diseases.
- Diabetes.
- Infection with inflammatory diseases.
- Acne and skin problems.
- Kidney disease.
- Arteriosclerosis and high blood pressure.
- Gallstones.
- Some types of cancer.
- Getting metabolic syndrome or what is called the deadly quartet.
- Other health complications such as skin inflammation, psychological disorders, depression, and sometimes stroke.
When to Avoid Mayonnaise
Based on these benefits, mayonnaise consumption should be avoided in the following cases, due to the potential harm:
- Patients suffering from immune problems, such as acid reflux, stomach ulcers, problems absorbing food, and patients with colitis and bowel diseases.
- People with food allergies, especially eggs and milk.
Did you know eating raw eggs can cause typhoid fever, or what is known as Salmonella, which raw eggs may contain? Also, raw eggs contain some proteins that the body cannot benefit from unless the egg is cooked or fried because they turn from a useless form into a form beneficial to the body.
Key takeaways
- Making your own mayonnaise at home can be both fun and healthy.
- Experimenting with different ingredients can help you find the perfect flavor.
- Consuming mayonnaise in moderation is key to enjoying its benefits without negative health effects.
FAQ, Myth & Facts
Is mayonnaise really that bad for you?
Store-bought mayonnaise can be high in calories and unhealthy fats, but homemade versions allow you to control the ingredients, making it a healthier option.
Can I make mayonnaise without eggs?
Absolutely! As we’ve shown, you can use milk or even potatoes as a base for a delicious egg-free mayonnaise.
Is homemade mayonnaise safe to eat?
When making mayonnaise with raw eggs, there’s a risk of salmonella. Using pasteurized eggs or following an egg-free recipe can help mitigate this risk.
I never thought making mayonnaise could be so simple and healthy. I’ve been buying store-bought mayo for years, but this recipe changed everything. The homemade version tastes so much better, and I know exactly what’s in it!
I have several food allergies, so finding a mayonnaise that suits my needs has always been a challenge. The egg-free recipe is a lifesaver! It’s creamy, delicious, and doesn’t trigger any allergic reactions.
I’ve always loved mayonnaise, but I was concerned about the high-calorie content. Making it with potatoes is a game-changer. It’s still creamy and flavorful, but much lighter and healthier.
Making mayonnaise at home? It’s simpler than you might think! We’ve experimented with different variations. The control over ingredients makes all the difference.
