Super easy keto omega-3 and MCT mayo
So, this quick mayo recipe is VERY exciting, for so many reasons. Home made mayo. Clean mayo. Nutritious mayo. Omega-3 packed mayo. Functional mayo. Super easy mayo. Anyone-can-make-it mayo. Did I mention mayo?
Best of all: you only need a handful of ingredients, an immersion blender and two minutes of your time!
I love to experiment with functional food recipes. Functional foods are foods that have a potentially positive effect on health beyond basic nutrition. Enter this mayo recipe..
This recipe is an ideal base that you can endlessly vary with.*
Ingredients:
1 cup of mild tasting oil - this can be a mixture of different oils as long as they're light in taste. My aim was to make a healthy and nutritious mayo, so I opted for a mix of healthy oils to get various cognitive benefits:
1/4 cup + 2 tablespoons of clear avocado oil
1/4 cup of C8 MCT oil
2 tablespoons of extra virgin olive oil (I know I said not to use strong tasting oil but 2 tablespoons will not make a difference to the taste)
1/4 cup of cod liver oil - I used the leftover oil from this amazing tinned Icelandic cod liver. Note: you can use other fish oil here but be sure to choose a clean tasting brand that doesn't have a strong fishy smell and taste, which is a sign that the oil has gone rancid!
1 large egg (I used two egg yolks because I'm intolerant to egg whites but either works). Note: this has to be at room temperature otherwise the recipe won't work!
1 1/2 tablespoons of apple cider vinegar - lemon juice also works but I like the strong acidity of ACV to counter balance the fat in this recipe
25 grams of Dijon mustard
optional: 2 teaspoons of fish sauce - I like the umami flavour this adds but it is totally optional
pinch of white pepper, garlic powder and salt to taste (if using fish sauce, you can leave out the salt)
Place all ingredients in a tall glass or plastic container (I used the one supplied with the stick blender).
Once everything is placed in the container, insert your immersion blender into the jar and place it directly on top of the egg yolk, pushing it firmly to the bottom of the jar. Turn on low and keep firmly onto bottom of the jar until you see the mixture starting to turn into a creamy emulsion (this will take no longer than 30 seconds). Very slowly lift the blender a bit by bit, until the entire mixture is emulsified. THAT'S IT!
This tinned Icelandic cod liver is so smooth and creamy and doesn’t taste like the cod liver oil you might have been force fed as a child at all!
This is my favourite way of consuming cod liver. If you’re not big on supplements or don’t like spending tons of money on supplements, this is your solution to getting all that essential omega-3 fatty acids EPA and DHA as well as vitamin D in!
The cod liver is cooked and tinned in its own oil and no additives are added apart from a tiny bit of salt.
*Variations:
This recipe gives you a great base to experiment with. For this recipe I used Navi Organics white chickpea miso (which is soy free) and dried chives but you can add anything really!
Other things I love to mix in:
anchovies or anchovy paste (will turn this into a Cesar sauce)
harissa spices or chili paste/flakes (this will turn it into a sriracha mayo)
smoked paprika powder
lots of fresh garlic (for aïoli)
dried porcini powder and truffle oil (makes an epic truffle mayo)
fresh herbs (for a fresher, herby variation)
yuzu, lemon or orange zest (for a fresher, zingy variation)
What would you mix into this nutritious mayo recipe?
