The most popular condiment in the United States? Yep. Mayonnaise. Not only is it tasty and a great starting point for other sauces, it is also a SUPERFOOD. Yes, I did it. I called the humble mayonnaise a superfood. It gets to join the ranks of all the fancy berries which none of us can pronounce properly. But, think about it--what other food can chase away the blues, as well as cancer, skin issues, eye problems and joint pain? No kidding!
So let's dive into another of Helen's acronyms:
M is for Mustard—yes, I put prepared mustard in my mayonnaise. Mustard is known to be protective against cancer! It also contains trace amounts of selenium and magnesium—very important minerals for our bones and immune systems. Read more about the mighty mustard seed here.
A is for Avocado Oil—the base of my homemade mayonnaise. Avocado shares a lot, health-wise, with olive oil, but is much milder in flavor—so I think it makes a better canvas upon which to build tasty foods.
Avocado oil is known to promote healthy cholesterol levels, blood pressure, and blood sugar. It has lutein in it which makes it powerful as an anti-oxidant for eye health—studies show it reduces cataracts and similar eye challenges. It is great for joints and can reduce the inflammation of arthritis.
The fatty acid profile of avocado oil makes it a win for our hearts and circulation, plus it helps us absorb the precious nutrients in our veggies. Be sure to buy expeller-pressed, unrefined, organic in an opaque bottle. Boom!
Y is for yolk, as in egg yolk. Egg yolks are packed with brain-boosting nutrients such as choline.
I use a whole egg in my mayo recipe, so we get a balance of biotin (think hair and nail health) and a decent dose of protein, as well. If you're concerned about raw egg consumption. Check out this article.
Now. Here’s the cool thing: using carefully-sourced ingredients yields significantly healthier results. Eggs from hens grown conventionally are seriously underwhelming when compared with their pastured cousins.
You didn’t know eggs were related, did you?
Pastured eggs have 3-6 times the Vitamin D of conventional, grain-fed ones. Bone health. Immune support. All the things D does in the body for the win. B12 is 70% higher. Nerve health we can feel. Cholesterol—yes, it is absolutely necessary for the survival of our brains and bodies—but we want it in moderation from our food—it is 30% lower in pastured eggs. Saturated fats are 10-25% lower. There is much more Vitamin A, K, and E. The fat-soluble vitamins which are so important for our eyes, bones, and circulation.
Pastured eggs have even been found to reduce the impact of attention-deficit disorder in children. That’s a big Boom, if you ask me.
So, I’m actually having a hard time focusing as I write this—perhaps I need an egg break.
I buy eggs directly from farmers when possible. Otherwise I seek pastured ones from my favorite local store (Trader Joe’s, in case you didn’t know).
Avocado oil has both types of omegas, but the balance in pastured eggs is far better. The 3 and 6 omegas are referred to as Essential Fatty Acids (EFAs) because our bodies cannot make them without outside support. We get to eat them. You read that right. All those years we spent assiduously avoiding fats?
We need both the anti-inflammatory omega-3’s and pro-inflammatory omega-6’s. When we have an injury our body needs to inflame to get the healing started. The omega-6’s get that going. Then, when the time is right, the omega-3’s come on scene to reduce the inflammation and support that phase of the healing adventure.
The body be a busy place.
Our job as Eaters In Chief (EIC) is to provide our bodies with the tools needed for all healing and maintaining endeavors. So we get to eat a variety of oils, as well as the fats from fish and grass-fed beef which have more omega-3—we tend to get enough of the 6’s in our consumption of processed foods and other seed oils.
N for nourishing the skin through the increased wound healing and reduced scarring from consuming (or spreading!) avocado oil. Avocado has been found to soothe psoriasis!
N is for nurturing our mental health through the omega threes, the trace minerals, vitamin D Vitamin E, vitamin A, vitamin K. A is for the beautiful amino acids in the beautiful egg white to add a bit of protein to our country’s favorite condiment. Really! I thought it would be ketchup, but it’s mayo. We say we eschew fat, but our buying habits show that we’re smarter than that! Which is why I decided to write this blog. We get to have the information we need so that we buy good mayo—not the soy and canola-laden product so freely offered by agri-business.
Soy oil is made from genetically-modified soybeans. Laced with chemicals as a consequence. And full of omega-6 fatty acids. Soy is related to infertility in animals, so humans get to be very mindful about how we eat it. Fermented, okay, but in the processed form we have it, no thank you. See more detail here. I is for ingredients that you get to choose when you make your own mayonnaise. I cannot tell you how many famous brands of mayo I have read in excitement—olive oil is featured prominently on the front of the jar—only to find my nemesis, soy or canola, in the fine print. And, holy paycheck, Batman—the truly healthy mayo’s are spendy. Good to have as a back-up, perhaps, but I prefer to take the time every week or so to blend up a batch of my own. S is for the juices of lemon (work with me here!) which support skin healing, boost our immunity, improve weight loss, and ward off kidney stones. Lots of S’s there! The benefits are due to the Vitamin C in citrus fruits. Oops—S is also for the seasalt we get to add. No refined salt in our homemade version—let’s use mineral-packed seasalt or Himalayan salt. Boom. Plenty of S. E is for EASY TO MAKE when you know how. Read on for a simple recipe which has never failed me. My only “failure” was when I tried a different recipe. And, even then, I used the runny concoction as a salad dressing because all of the ingredients are still yummy together.
Can I add another Boom?!
Enjoy and let me know how it goes for you.
(Based on The RESTART Cookbook)
1 cup avocado oil/unrefined nut oil
2 Tbsp. lemon juice
1 tsp. mustard (make sure there’s no sugar—really!)
Sea salt and pepper
1. Using a blender stick: Place all ingredients except oil in a two-cup measuring cup measure. Center blender stick in the container in the egg-mustard mix and pour in the oil. Turn on the stick making sure it stays below the oil as it gradually emulsifies the ingredients (it’s like magic). Add salt and pepper to taste and shift the stick around to combine everything.
2. Using a blender or food processor: Place all ingredients except oil in the blender or food processor and mix to combine. With motor running, slowly pour in a thin stream of oil until it is all combined and emulsified. Season to taste.
3. May be used as the base of dressings and will last at least a week in the fridge.
Note: We know now that our chronic diseases, such as Alzheimer’s, liver disease, obesity, auto-immune disorders, are fueled by inflammation. Omega-6 oils add inflammation to our bodies, so let’s avoid them by avoiding vegetable oils. Instead use olive, avocado, flax, walnut, and other nut oils for dressings and non-heat applications. Use more stable oils, such as coconut, butter, palm, and animal fats, for cooking and baking. (source)