I have a serious problem with over-consuming mayonnaise, so naturally I had to make my own healthier olive oil mayonnaise recipe! I know I’m not alone – I mean, let’s be real – mayo is just amazing and goes with everything.
Generally, store-bought mayonnaise is made with canola oil or soybean oil or a combination of both. But the paleo diet strongly advocates for eating olive oil instead of vegetable oils.
So, to feel less guilty about my mayo intake – and to avoid crappy inflammatory oils – I’ve been making my own olive oil mayonnaise recipe with light tasting olive oil. It’s pretty easy, simple and cheap to make your own mayo and the result tastes impressively similar to the store bought stuff! I use extra egg yolks to give it a rich and tasty feel.
You may be wondering why the paleo diet takes this approach on oils: why are vegetable oils bad for you and what are the benefits of olive oil?
Are vegetable oils bad for you?
Oils we eat, that are made from plants, are called vegetable oils. In the past hundred years or so, human consumption of vegetable oils has increased exponentially. While many Western medical professionals say they are fine for you, vegetable oils may be linked to many health problems. The problem lies in what fatty acids they contain, what plants they come from and how they are manufactured.
Soybean and sunflower oils are among the most common vegetable oils. To get the oil from the plants, they are either milled or a chemical solution is used. The oil is then cleaned and processed, sometimes through the use of more chemicals. Food labels often cite these oils as “heart healthy” and suggest picking them over other fats like butter or lard.
These vegetable oils are everywhere! We use them to cook and bake, and they are often one of the first ingredients in packaged food and household staples like salad dressings, margarine, baked goods and – my favourite – mayonnaise.
So what are the health concerns? Mainly, it’s linked to high amounts of omega-6 fats. Our bodies can’t make our own omega-6 and omega-3 fatty acids, so it is important that we get them through our diet. Different populations throughout history have ingested these two fatty acids at about a one-to-one ratio. In the western diet over the past one hundred years or so, that ratio has gone completely out of balance. Now, that 1:1 ratio could be more like 20:1 and scientists are linking this imbalance of more omega-6 to chronic inflammation, heart disease, obesity, arthritis and bowel disease.
Plant oils with known high omega-6 that you should consider avoiding include: soybean, corn, cottonseed, sunflower, peanut, sesame and rice bran oils.
Benefits of olive oil
More than 70% of the oil content in olive oil is from a fat called oleic acid. Opposed to the inflammation-causing omega-6, oleic acid actually reduces inflammation. It may even help our genes reduce their risks of cancer.
Olive oil is also chalk-full of antioxidants that help fight inflammation, fend off heart disease, and reduce your risk of other chronic diseases. A few decades ago, research found heart disease was less common in mediterranean countries. This led to significant studies on the mediterranean diet. One of the main ingredients of this diet is extra virgin olive oil. Science has now linked olive oil to reducing and protecting against heart disease.
By keeping down inflammation and stopping cholesterol from oxidizing, olive oil helps out our blood vessels’ lining, it may prevent excessive blood clotting and it has been proven to lower blood pressure – one of the leading risks for heart disease and premature death. Some studies have shown olive oil can almost halve the need for blood pressure medication!
The health benefits of olive oil are undeniable, and what’s even better – the fats in olive oil stand up to high heat, making it a perfect oil for cooking and baking!
So next time you’re prepping the pan, reach for the olive oil! Also, if you love mayo as much as I do, try my olive oil mayonnaise recipe, saving yourself a trip to the grocery store, and helping your body out in the process!
Homemade olive oil mayonnaise recipe
- Food processor or blender
- 3 Egg yolks
- 1 tsp White vinegar
- 1/2 tsp Garlic powder
- 1/2 tsp Salt
- 1 cup Olive oil Light tasting!
- Put everything except for oil in a blender or food processor and blend on low for about 30 seconds to 1 minute.
- Then while still blending, start to slowly (and I mean seriously slow!) drizzle the olive oil in until it starts to thicken up.
- Once you can see it start to thicken, you can speed up the rate at which you pour the oil in until it’s all in there. And that’s it!
- Store in the fridge and eat within 1 week.
If you follow any of my of healthy pre-made meal plans, you will be consuming far less inflammatory vegetable and seed oils, and will increase your consumption of low inflammation and health promoting fats and oils. Here are a few examples!
References for this post:
Tara Klippert is a Registered Health and Nutrition Counselor and holds a diploma in Holistic Nutrition and Health Coaching. Tara helps people clear up cystic acne, balance hormones and blood sugar + improve anxiety and gut health NATURALLY with food.