Mediterranean Diet Mayonnaise Recipe: A Flavorful and Healthy Twist

Have you ever considered making your own mayonnaise? Homemade mayo is incredibly versatile. Now, imagine elevating it with a Mediterranean twist, infusing it with the goodness of fermented garlic brine and high-quality organic extra virgin olive oil. This article explores how to create a delicious and healthy homemade mayonnaise that aligns with the principles of the Mediterranean diet.

The Allure of Homemade Mayonnaise

Making mayonnaise at home allows for complete control over the ingredients, ensuring a healthier and more flavorful condiment. Classic store-bought shelf-stable mayonnaise is often made with inferior ingredients, artificial preservatives, and excessive sodium and sugar. By crafting your own, you can avoid these unwanted additives and enjoy a fresher, more wholesome product.

Why Mediterranean?

The Mediterranean diet emphasizes fresh, whole foods, healthy fats, and flavorful herbs and spices. Incorporating these elements into mayonnaise results in a condiment that not only tastes great but also offers nutritional benefits.

Key Ingredients and Their Benefits

• Extra Virgin Olive Oil (EVOO): A cornerstone of the Mediterranean diet, high-quality EVOO provides healthy monounsaturated fats and antioxidants. The key here is QUALITY. The rich, fruity flavor of high-quality EVOO adds a depth and complexity to the mayo that you won’t get with other oils. When choosing an EVOO, opt for one with a complex flavor profile. Kasandrino's Extra Virgin Olive Oil is a great option.
• Eggs: Eggs contribute to the creamy texture of mayonnaise and provide essential nutrients.
• Lemon Juice: Fresh lemon juice adds brightness and acidity, balancing the richness of the oil. Fresh is always preferred in this recipe. An alternative to the lemon juice is to use vinegar.
• Mustard: Mustard enhances the flavor and aids in the emulsification process. Dijon mustard gives mayo a nice tangy bite and also helps the emulsion come together.
• Fermented Garlic Brine (Optional): Adds a unique tangy flavor and potential probiotic benefits.

Busting the EVOO Myth

It's a common misconception that great mayo can't be made with EVOO. However, high-quality EVOO can create incredibly tasty mayonnaise. The trick lies in using a good quality EVOO.

Recipe: Mediterranean Diet Mayonnaise

This recipe combines traditional mayonnaise-making techniques with Mediterranean flavors for a delightful condiment.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Ingredients:

• 2 large eggs at room temperature (pasteurized eggs are recommended) or substitute 1 tbsp sunflower lecithin liquid for vegan mayo
• 3 teaspoons fresh lemon juice (approximately half a lemon, squeezed) or vinegar
• 1 1/2 cups extra virgin olive oil (such as Kasandrino's) or grape seed oil or walnut oil
• ⅛ teaspoon sea salt, celtic grey (a pinch)
• Black peppercorn to taste
• 1 tbsp mustard (spicy brown or yellow)
• 2-3 fermented garlic cloves or 2 garlic cloves (or 1/2 tsp of garlic powder)
• Optional seasonings to taste: Italian seasonings, salt, and/or pepper

Instructions:

1. Prepare Ingredients: Ensure all ingredients are at room temperature. If using eggs, separate the yolks from the whites. The recipe primarily uses egg yolks. You can sue a simple Egg Separator to do this.
2. Combine Initial Ingredients: In a medium bowl or blender, combine the egg yolks, lemon juice, salt, pepper, and mustard.
3. Whisk or Blend: Whisk the egg yolks and lemon juice well for about 30-60 seconds. If using a blender, blend these ingredients for about a minute.
4. Add Oil Slowly: This is a crucial step for proper emulsification. Add the oil very slowly, a small teaspoon at a time, while continuously whisking. If using a blender, add the oil in a slow, steady stream through the plug in the top of the blender while it's running.
5. Thicken the Emulsion: As the mayonnaise begins to thicken, you can gradually increase the rate at which you add the oil, pouring it in a slow stream. You may not need to add all of the oil to reach your desired consistency.
6. Adjust Seasonings: Taste and adjust seasonings as needed.
7. (Optional) Fermentation: If using fermented brine, tighten your lid, and then loosen it 1/4 turn.

Tips for Success:

• Room Temperature Ingredients: Ensure that the eggs are at room temperature. This helps with emulsification.
• Slow and Steady: Adding the oil too quickly can break the emulsion, resulting in a thin, runny mayonnaise. Be patient and add the oil gradually.
• Quality Oil: The flavor of the olive oil will significantly impact the final taste of the mayonnaise. Choose a high-quality EVOO with a flavor profile that you enjoy.
• Pasteurized Eggs: According to the USDA, homemade mayonnaise should only be made with pasteurized eggs (not to be confused with pasture-raised!).

Personalizing Your Mediterranean Mayonnaise

One of the joys of homemade mayonnaise is the ability to customize it to your liking. Here are some ideas for personalizing your Mediterranean mayonnaise:

• Herbs: Add finely chopped fresh herbs like dill, parsley, basil, or oregano for a burst of flavor.
• Spices: Experiment with different spices such as smoked paprika, turmeric, or cumin.
• Garlic: Add roasted garlic for a deeper, sweeter garlic flavor.
• Hot Sauce: Incorporate a dash of your favorite hot sauce for a spicy kick.
• Taco Seasoning: It is not unusual to add a bit of hot sauce or perhaps some taco seasoning.

Serving Suggestions

Mediterranean mayonnaise can be used in a variety of ways to enhance your meals:

• Sandwiches and Wraps: Spread it on sandwiches, wraps, and paninis for added flavor and moisture.
• Salads: Use it as a base for creamy salad dressings or as a topping for potato salad, coleslaw, or egg salad.
• Dips: Serve it as a dip for vegetables, pita bread, or grilled meats.
• Sauces: Incorporate it into sauces for added richness and creaminess.

Storage

Homemade mayonnaise should be stored in an airtight container in the refrigerator and consumed within 3 days.

Store-Bought Alternatives

It is however possible to find healthy mayo in a jar, made with real and healthy ingredients. It’s all about reading labels.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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