Mediterranean Diet Mayonnaise: A Healthy and Flavorful Twist on a Classic

For those who love cooking and embracing a happy, healthy lifestyle, mayonnaise might seem like a condiment to avoid. Classic store-bought mayonnaise is often made with inferior ingredients, artificial preservatives, and high amounts of sodium and sugar. However, mayonnaise can be a part of a Mediterranean diet when made with the right ingredients. This article explores how to make homemade mayonnaise that aligns with the principles of the Mediterranean diet, offering a healthier and more flavorful alternative to store-bought versions.

The Mediterranean Diet and Mayonnaise

The Mediterranean diet emphasizes whole, unprocessed foods, healthy fats, and lean proteins. While traditional mayonnaise doesn't fit this profile, a homemade version using Mediterranean-friendly ingredients can be a delicious and nutritious addition to your meals.

The Key Ingredients for Mediterranean Mayonnaise

The basic components of mayonnaise are simple: an egg, an acid (like lemon juice or vinegar), and oil. The choice of oil is crucial for making it Mediterranean diet-friendly.

Choosing the Right Oil

• Olive Oil: The cornerstone of the Mediterranean diet, olive oil is a natural choice for homemade mayonnaise. While extra virgin olive oil (EVOO) can be used, its strong flavor can sometimes be overpowering and even bitter in mayonnaise. A light-tasting extra virgin olive oil or a blend of avocado oil and EVOO is often recommended.
• Avocado Oil: Another excellent option, avocado oil has a neutral taste and is rich in healthy fats. Using avocado oil creates a creamy and delicious mayonnaise that complements the Mediterranean diet.
• Other Oils: For those looking to experiment, grape seed oil or walnut oil can also be used, offering unique flavor profiles.

Eggs: Freshness and Safety

• Pasteurized Eggs: To address concerns about salmonella, it is best to use pasteurized eggs when making homemade mayonnaise. These eggs have been gently heated to kill bacteria while remaining raw.
• Egg Yolks vs. Whole Eggs: Some recipes use only egg yolks for a richer, creamier texture, while others incorporate egg whites (beaten separately) to lighten the mayonnaise.

Acid and Seasoning

• Lemon Juice: Freshly squeezed lemon juice adds a bright, tangy flavor that complements the richness of the oil. Vinegar (red wine or white wine) can be used as a substitute.
• Dijon Mustard: Dijon mustard not only enhances the flavor but also helps stabilize the emulsion, ensuring a smooth and creamy texture.
• Seasonings: Salt and pepper are essential, and other seasonings like Italian herbs, hot sauce, or taco seasoning can be added to personalize the flavor.

Mediterranean Diet Mayonnaise Recipes

Here are a few variations on the classic mayonnaise recipe, incorporating Mediterranean flavors and ingredients:

Basic Mediterranean Mayonnaise

Ingredients:

• 1 large egg yolk (pasteurized)
• 3 teaspoons fresh lemon juice (about ½ lemon)
• 1 ½ cups olive oil (light-tasting or a blend with avocado oil)
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Ensure all ingredients are at room temperature.
2. In a medium bowl, whisk together the egg yolk, lemon juice, and Dijon mustard until well combined.
3. Slowly drizzle in the oil, whisking continuously. Start with a very slow drip, gradually increasing to a thin stream as the mixture emulsifies and thickens.
4. If the mayonnaise becomes too thick, add a few drops of water or lemon juice to thin it out.
5. Season with salt and pepper to taste.
6. Store in an airtight container in the refrigerator for up to 3 days.

Mediterranean Diet Avocado Mayonnaise

This recipe elevates the classic mayonnaise by incorporating the creamy texture and healthy fats of avocado.

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Ingredients:

• 1 ripe avocado
• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a blender or food processor, combine all ingredients.
2. Blend until smooth and creamy, adjusting seasonings as needed.
3. Use immediately as a spread or dip, or store in the refrigerator for up to 3 days.

Fermented Garlic and Olive Oil Mayonnaise

For a flavor-packed variation, consider adding fermented garlic brine and high-quality extra virgin olive oil.

Ingredients:

• 2-3 fermented garlic cloves (or fresh cloves)
• 2 large eggs (or 1 tablespoon liquid sunflower lecithin for vegan option)
• ⅛ teaspoon sea salt
• Black peppercorns to taste
• 1 tablespoon mustard (spicy brown or yellow)
• 1 tablespoon fresh lemon juice
• 1 cup extra virgin olive oil (high-quality, such as Kasandrino's)

Instructions:

1. Add all ingredients to a clean, wide-mouth mason jar.
2. Use a stick blender to blend until well combined, moving the blender up and down to ensure thorough mixing.
3. If using fermented brine, tighten the lid and then loosen it ¼ turn for optional fermentation.

Tips for Making Perfect Mediterranean Mayonnaise

• Temperature Matters: Ensure all ingredients are at room temperature to help the emulsion form properly.
• Slow and Steady: Adding the oil slowly, in a thin stream, is crucial for creating a stable emulsion.
• Taste and Adjust: Don't be afraid to taste and adjust the seasonings to your liking.
• Use a Blender or Whisk: Both methods work well, but a blender can be faster and more consistent.
• Storage: Homemade mayonnaise should be stored in an airtight container in the refrigerator and consumed within 3 days.

Serving Suggestions

Mediterranean mayonnaise can be used in countless ways to enhance your meals:

• Sandwiches and Wraps: Spread it on sandwiches, wraps, and paninis for added flavor and moisture.
• Salad Dressings: Use it as a base for creamy salad dressings, such as coleslaw or potato salad.
• Dips: Serve it as a dip for vegetables, crackers, or grilled meats.
• Sauces: Incorporate it into sauces for fish, chicken, or vegetables.
• With Seafood: Elevate seafood dishes like Mediterranean Style Chicken Piccata with a dollop of homemade mayonnaise.

Benefits of Homemade Mediterranean Mayonnaise

• Healthier Ingredients: By making your own mayonnaise, you control the ingredients and can avoid artificial preservatives, additives, and excessive sodium and sugar.
• Customizable Flavor: You can tailor the flavor to your preferences by adding different herbs, spices, and other ingredients.
• Freshness: Homemade mayonnaise tastes significantly fresher and more vibrant than store-bought versions.
• Mediterranean Diet Compliant: Using olive oil, avocado, and other Mediterranean-friendly ingredients makes it a healthy addition to your diet.

Finding Healthy Store-Bought Options

If you don't have time to make your own mayonnaise, it is possible to find healthy store-bought options. Look for brands that use real, wholesome ingredients and avoid artificial additives. Reading labels is key to finding a mayonnaise that aligns with the principles of the Mediterranean diet.

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