This week, our Fresh Choice Nelson guest blogger, Paula, has a delicious homemade mayo recipe for you to try. Take it away, Paula!
Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. Many healthy and nutritious foods have been unfairly demonised for being high in fat.
Some of the best sources of fatty acids include avocado, olive oil, nuts, nut oils and fatty fish.
There is a huge range of oils available; the best to look for are a cold-pressed, extra virgin that has not been chemically processed. These oils are great in dressing for salad or drizzled over steamed veg. If you are going to be heating your oil, look for one with a high smoke point, but that is still cold pressed, and not chemically processed. Macadamia oil and avocado oil are both good options. I add a little butter to the pan with these oils for extra flavour.
A great way to add healthy fat to your diet is to make your own mayo. This recipe contains raw egg, keep it in the fridge and consume within three days. Try mixing up the flavours of the basic recipe. I replace the dijon mustard with fresh wasabi and the lemon juice with lime. Sometimes I add roasted garlic and wholegrain mustard for a delicious aioli. You can add chopped gherkins, capers, dill and finely chopped red onion for a fresh tartare sauce.
- Two egg yolks
- Juice of 1 lemon
- 1 tsp Dijon mustard
- Salt and pepper to taste
- 2 tsp of water
- 100 ml of avocado oil
- 100 ml of extra virgin olive oil
Add the egg yolk, lemon juice, mustard, salt and pepper and water to a blender. Pulse the blender a few times, then on a medium constant speed start adding the oil in a slow stream. The mayo will thicken and emulsify as you add the oil. Store in the fridge.
Don’t forget to head to Fresh Choice Nelson for all your ingredients to make your homemade mayo.