I’ll start by apologizing for not posting videos earlier this week. Coming off of the Pig Roast in Winnipeg and the Keep It Paleo! seminar in St. Paul, I felt it was important to document those experiences. I also wanted to update the seminar syllabus while it was fresh in my mind, so, behind the scenes, that is what I have been working on. We’ve also nailed down another Keep It Paleo Culinary Boot Camp with CrossFit Progression in Rochester, MN on September 30th, so be sure to check that out. I’ve got some big developments in the works, so stay tuned for details…
I took the following picture yesterday morning in Hornbacher’s grocery on 32nd Avenue South in Fargo, ND. It shows a grocery display, Circa 1940, filled with “cheese products” and “salad dressing”. During World War II, if you wanted to spice up your salad, or offer a “moist meat mixture” at your dinner party, these were the products available to you.
Mayonnaise, referred to in the above picture as “salad dressing”, is a beautiful thing. Unlike the “cheese products” next to it, it is a two-ingredient foodstuff that works wonders in the cold kitchen. I grew up with Miracle Whip in the fridge and because of this, did not like mayo. It wasn’t until later in life that I was exposed to real, handmade mayo, that I started to enjoy it.
Now, I’ve already got a mayo recipe on this site, but I’m not super happy with it. It is of value because it shows how to make mayo with a whisk and a bowl. It shows what a broken mayo looks like and what to do if your mayo breaks. And, it teaches us two variations with jalapeños and Sriracha.
However, I think that viewers are not likely going to take up the task that is purveyed in that video. So, I made today’s video to give contrast. This method is simple, quick and cheap. You will no longer have an excuse for using store-bought mayo.
Why wouldn’t you want to use store-bought mayo? The ingredient list is the first reason. In the mayo shown in the video, there are 7 ingredients, 4 of which fall into the spices category. The others are lemon juice, eggs and olive oil. In a store bought mayo, there are approximately 15 ingredients. One of these is usually modified potato starch, some of them are difficult to pronounce, and you’ll usually find Natural Flavor, which is a chemical developed in a lab just off of the Jersey Turnpike, there’s nothing natural about it.
However, the number one reason for making your own mayo is the unfavorable Polyunsaturated Fatty Acid (PUFA) ratio that store bought provides. Even if you purchase the one that says “with Olive Oil”, you are being misled…
To give you an example, here is the fat data from a jar of Mayonnaise Dressing with Olive Oil:
In a 1 tablespoon serving, there are 6 grams of total fat.
1 gram Saturated
3 grams Polyunsaturated
2 grams Monounsaturated
Olive oil is mainly monounsaturated, which is known as “heart healthy fat”. So, even though it contains olive oil, it is listed after soybean oil on the ingredient list, which is an unfavorable fat regarding PUFAs.
When we look at the label on the extra light olive oil that we use in the video/recipe we find this:
In a 1 tablespoon serving, there are 14 grams of total fat.
2 grams Saturated
2 grams Polyunsaturated
10 grams Monounsaturated
Now, this is the data for the oil alone, but over 95% of my recipe is comprised of this oil. For the sake of this article, I am going to round that to 100% so we can make a comparison.
By comparing these two snapshots of Nutrition Facts, what can we conclude?
1. The store-bought mayo is watered down. Water is the first ingredient on the list, so the only way that they are achieving the thickness delivered by the natural mayo is from the help of their friend, modified potato starch.
2. By comparison, there is very little olive oil in the store-bought mayo. We know this simply because ingredients are listed in the order of their quantities, but we can also deduce this by analyzing the Nutrition Facts. The ratio of Mono to Poly in store-bought mayo is 2:3, there is less mono than poly. In my, natural mayo, the ratio of mono to poly is 5:1, or, there is five times as much mono as poly.
3. You will be happier and healthier when you make your own mayo following my advice/recipe. Our lives are better when we cook for ourselves.
Now, there is a lot of luggage in this article. Any time we start a discussion that is based in Nutrition, there are many questions that arise. For example, what are the ideal fat ratios? I could give you an answer, but I’d prefer that you did your own research and made informed decisions…
If you subscribe to the CrossFit Journal, I recommend watching E.C. Synkowski’s recent series “Simple Nutrition”. In it, she gives a great explanation of PUFAs and how an ideal ratio of omega 3s to omega 6s might be 1:2 or 1:3, when in the modern American diet we find that ratio to be between 1:20 and 1:50…
I will unpack luggage such as this in future articles on this site.
Our recipe of mayo costs around $5.00. You may want to purchase a food processor to make it, but in the long run, you’ll save money, be more skilled in the kitchen and have a healthier heart!
It’s all about making decisions.
Here’s another line from my poem, “Ode to Paleo.”
Everything that’s sold
is laced with sugar and flour.
But you can make different choices
this very hour.
There is sugar and potato flour in the store bought brand, I’ve taught you how to make a healthier mayo, the choice is yours…
I hope that through this article, video and recipe that you will make your own mayo from this day forward. I hope that you share this little trick with your friends. And, I hope that, when faced with diet decisions this Labor Day Weekend, that you do your best to, “Keep It Paleo!”
That being said, Labor Day is a great time to indulge… 😉
PS Stay tunded for Chili Lime BBQ’d Chicken and Chipotle Chive Cole Slaw, great options for your Labor Day Get Together…
Paleo Mayonaise – 5 cups in 5 minutes for 5 dollars
“Keep It Paleo!”