Our avocado oil mayonnaise recipe is bursting with healthy fats. This homemade mayo is safer than other recipes as it does not use raw eggs. If you’re looking for a safe and healthy homemade mayo recipe, this one fits the bill.
Why make your own mayonnaise?
Much of the mayonnaise in the store is made from oils that have a high Omega 6 to Omega 3 fatty acid ratio. Eating too much fats and oils with a high level of Omega 6 fatty acids can promote inflammation in the body and in the brain. We talked about this in our article on brain food.
All oils have a mix of different fatty acids, and we need a blend of fatty acids for a properly working immune system. However, most of us get too many Omega 6 fatty acids, and store-bought mayonnaise is one source of these fatty acids.
Even the mayonnaise that is marketed as “olive oil mayonnaise” or “avocado oil mayonnaise” typically has mostly another oil and only a small amount of olive oil or avocado oil. Be aware of this when you shop and be sure to read the label. There are a few brands out there that actually do contain pure olive oil or avocado oil.
When you make your own mayonnaise, you have total control of what goes in it. I chose avocado oil for its heart healthy and brain healthy fatty acid profile. Remember, what’s good for your heart and cardiovascular system is also good for your brain. Getting a proper blood supply to the brain provides nutrients, oxygen and energy to keep you brain cells happy and functioning their best!
What does avocado oil mayonnaise taste like?
Avocado oil mayonnaise tastes like avocado oil. I love the taste of avocado oil and find that it has some notes similar to olive oil. I think it tastes a little bit lighter compared to extra virgin olive oil.
Because we use lemon juice in this mayonnaise, it has a bit of tartness. If the mayonnaise tastes too tart for you, you can balance it out by adding just a pinch of your favorite powdered sweetener. If you’re using stevia or pure monk fruit sweetener, a pinch will be too much. You’ll need to exercise caution with these sweeteners as it will be very easy to over-sweeten the mayonnaise.
I do not recommend leaving out the lemon juice as the acid in the juice helps act as a preservative. If you don’t want to use lemon juice, you could substitute white wine vinegar or apple cider vinegar for the lemon juice.
I like my flavors complicated, so I added a bit of dry mustard and cayenne pepper to this mayonnaise. The cayenne adds just a bit of heat. If you’re sensitive to nightshade veggies, or if you simply don’t like any spiciness in your food, you can leave out the cayenne.
I recommend that you taste the oil you plan to use before making this recipe. If you don’t like the taste of the oil, you won’t like mayonnaise made with it.
Is avocado oil mayonnaise good for you?
There is a growing amount of research that suggests that avocado oil is good for you (and your brain). Since the main ingredient in avocado oil mayonnaise is avocado oil, it makes sense that avocado oil mayonnaise is healthy as well.
One reason I used avocado oil in this recipe is because of its fatty acid profile. Oleic acid, a monounsaturated omega-9 fatty acid makes up almost 70% of the oil. Olive oil also includes this heart healthy fatty acid. Oleic acid may be partly responsible for the health benefits (such as a decrease in blood pressure) of avocado oil.
Avocado oil promotes a healthy blood lipid profile and aids in the absorption of fat soluble vitamins. It increases brain derived neurotropic factor (BDNF), which is like fertilizer for the brain. BDNF promotes the formation of new neurons as well as enhances connections between neurons.
Researchers have even found evidence that avocado oil may decrease oxidation (and therefore inflammation) and improve the functioning of mitochondria in brain cells of those with diabetes. You may recall from high school biology that the mitochondria are the “powerhouses” of the cell. Without properly functioning mitochondria, a cell can’t perform optimally and could even die.
While some of these studies were done on animals, and therefore preliminary, it will be interesting to see what future research on avocado oil finds.
What can I substitute for avocado oil?
If you don’t have avocado oil, or if you don’t like it, you have other options. Some other oils that you might try in this recipe are walnut oil and macadamia nut oil.
Olive oil could work as well, but don’t use extra virgin olive oil. Extra virgin olive oil is known for its healthy qualities, but has elements in it that will cause the mayonnaise to separate. If you decide to use olive oil, use a “light” version as this will create a mayonnaise that will not separate.
Does Homemade Mayo Have Raw Eggs?
Many recipes for homemade mayonnaise use raw egg yolks. Raw egg yolks work very well to make mayonnaise, The problem is that if the egg happens to be contaminated with salmonella, the bacteria is not killed.
While some recipes use raw eggs, others use commercially pasteurized eggs. These eggs have been commercially treated to kill any bacteria the eggs might be harboring. The downside is that pasteurized are more difficult to find in the grocery store.
I like to use ingredients that everyone can find, so I chose to start with a raw egg yolk. I whisk the yolk with a bit of lemon juice and water, the gently heat it in a double boiler to 160º Fahrenheit. According to the USDA, one may safely eat eggs cooked to this temperature.
How do you store homemade avocado oil mayonnaise?
To store avocado oil mayonnaise, I put it in a clean, airtight container and store it in the refrigerator. I like to use homemade mayonnaise within 3 days.
Some sources say that homemade mayonnaise can last longer if put in a jar that has been sterilized. This recipe for safe mayonnaise uses a similar acid/egg yolk ratio and says that their mayo lasts about 4 weeks. Personally, I prefer to play it safe and make smaller amounts and use it up quickly. I’m not a food safety expert, so I’m going to stick to my 3 day recommendation.
Avocado Oil Mayonnaise
Ingredients
- 1 egg yolk
- 2 teaspoons water
- 4 teaspoons lemon juice
- ¼ teaspoon dry mustard
- ⅛ teaspoon sea salt
- ⅛ teaspoon cayenne pepper
- 1 cup avocado oil
Instructions
- Put about an inch of water in the bottom of a double boiler. Place over high heat to bring to a simmer. Once simmering, turn heat to low to keep the water barely simmering. Prepare an ice bath in a large mixing bowl by filling it about halfway with ice water. Place the ice bath near the stove burner you are using, so it is easily accessible.
- Whisk the egg yolk in the top part of the double boiler until smooth. Whisk in the water and the lemon juice.
- Place the top part of the double boiler (with egg yolk mixture) over the simmering water. Whisking vigorously, heat to a temperature of 160º Fahrenheit. Use an instant read thermometer for this step.
- Once it reaches 160º, remove it from heat and place the bowl in the ice bath, continuing to whisk until the mixture cools. (Don't get water from the ice bath into the egg yolk mixture.
- Whisk the dry mustard, sea salt, and cayenne pepper into the egg yolk mixture. Very gradually add small amounts of the avocado oil to the egg yolk mixture while whisking vigorously. Start with a teaspoon or so at a time, whisk in until absorbed, then add a little more. Adding too much oil at once will cause the mixture to "break."
- Store in the refrigerator in an airtight container for up to 3 days.
