Homemade Heallthy Olive/Flaxseed Oil Mayo

I'm not a fan of commercially purchased mayonnaise because it usually either contains soy or canola oil, which are both usually genetically modified unless you purchase organic varieties. Soy oil can be highly inflammatory due to its high omega-6 content and may have deleterious effects on the thyroid. Canola oil, on the other hand, is higher in monounsaturated fats (the kinds that make olive oil healthy), but is actually genetically engineered from the rape plant, as a "canola" plant doesn't exist.

Furthermore, so many commercially produced mayo products have a lot of strange additives. Don't be fooled by Hellmann's mayo commercials in which they talk about how their mayo is "real" - in my opinion, highly processed, pesticide-laden genetically modified soy oil (a.k.a. "vegetable" oil on the label) is not my idea of "real." However, it's still better than an ingredient list 20+ long.

I personally prefer using olive oil, coconut oil, and flaxseed or walnut oil more than all others because of their protective and anti-inflammatory properties. Monounsaturated fats (olive oil), omega-3 fats (walnut/flaxseed oil), and lauric acid (coconut oil) are cardio-protective compared to pro-inflammatory omega-6 oils like corn, soy, and peanut. (By the way, the other "fat" I use is pasture butter, but I don't think you'd want melted butter in your salad dressing or mayo!)

By the way, if I do purchase mayo from the store, I usually get safflower mayo at Whole Foods or Sprouts. Safflower is still high in omega-6, but I prefer it over canola or soy oil.


In efforts to avoid canola or soy in commercial mayo, I decided to try my hand at homemade mayonnaise made with olive and flaxseed oils. With a stand mixer it was especially easy. It has a stronger flavor, but used in the Whole Foods inspired Curry Chicken Salad recipe, it had a wonderful taste and texture.

I adapted this recipe from Nourishing Days, a food blog devoted to traditional foods. I tripled the recipe to have extra to store, and I used a blend of olive and flaxseed oils instead of just olive oil.

Ingredients:

1 egg yolk
1 T lemon juice
6 T olive oil
2 T flaxseed oil
Pinch of celtic sea salt and pepper
Pinch of mustard powder

Directions:

Assemble ingredients:


Warm the bowl by filling a small metal or glass bowl with warm water. Let sit for a few minutes while you prepare the rest of our ingredients. After a few minutes dump out warm water and dry bowl thoroughly. I just heated some water in my tea pot and let the hot water sit in the bowl to warm it.


Combine egg yolk and lemon juice in bowl and whisk thoroughly.



Place olive oil in a measuring cup with a spout. You are now going to drizzle the olive oil in one drop at a time while whisking (or blending using your stand mixer). It sounds tedious, but it doesn’t take long. Just go very slowly so that the egg yolk can emulsify the lemon juice and oil. I added a small amount at a time and let the blender keep mixing on its own.


Once you are about halfway through your oil you can start drizzling a little faster. Just keep whisking/mixing to ensure that the olive and flaxseed oil emulsify (or blend).


Once all of the oil is incorporated you should have a thick, creamy texture. Whisk in the salt and mustard powder. Taste and add more salt and pepper if desired. It thickens more once refrigerated.



Refrigerate immediately if not using; it keeps for a few days.

Here's that yummy chicken salad with my homemade mayo! I'm also planning to use it for egg salad as well. Yum!


Enjoy!

*M*

Is Hummus Healthy?

Hummus is one of my favorite foods. The smooth, creamy texture pairs well with everything - cucumber slices, pita chips, shredded chicken, even salad. I've actually eaten it with a veggie omelette - no joke. Hummus can be a super healthy source of nourishing fat, protein, and fiber...as long as it is made with the right ingredients.

Hummus, a Middle Eastern dip, is traditionally made with chickpeas (garbanzo beans), tahini (sesame seed paste), olive oil, garlic, lemon juice, and salt. Of course, different flavors will have additional ingredients, such as bell pepper or artichokes. Hummus can be found at many restaurants and most grocery stores and farmers' markets. While it is thought to be a really healthful treat, modern food manufacturing and the desire to increase shelf life has created hummus copycats that aren't so healthy after all.

Full disclosure: I read ingredient lists for 99% of the foods I eat. I know that big brand hummus is mass manufactured and made with highly processed (and inflammatory and genetically modified) oils like soy ("vegetable") or canola. But the 1% of the time I didn't check the label, I ended up purchasing a hummus that not only had strange oils, but it also had sodium benzoate, a preservative that is being investigated for potential carcinogenic properties. Great.

Oh, the brand? Athenos. Yeah, the one you'll find in most grocery stores. Bummer, dude.

So I'm going on one of my soapbox rants. I feel that all foods fit, but it angers me when we think we're getting whole, healthy ingredients while we're really getting duped. If I want a cookie, I'm going to eat a cookie. I know what I'm getting. But if I'm looking for a healthful, nourishing snack in which to dunk sliced carrots or cucumbers and I end up getting a highly processed, cheap product, I get a little peeved. OK, a lot.

Here's what you need to look out for when buying REAL hummus.

1. Make sure the only oil in your hummus is olive oil. Not vegetable, canola, soy, or sunflower oil. Olive oil. That's it. Why settle for the fake stuff when you can get real hummus just by knowing what to look for? Or, better yet, make it on your own! Check out this basic recipe from the Food Network or this awesome looking sweet potato hummus variation from Whole Living.

Olive oil doesn't have as long as a shelf life and is more expensive, which is why a lot of food manufacturers don't use it. However, it has the best fatty acid profile and is anti-inflammatory - something soy and canola cannot claim. Thus, you might need to pay closer attention to expiration dates when buying real hummus. Remember, the longer the shelf life, the shorter yours.

2. Watch out for additives, especially sodium benzoate and high fructose corn syrup. Sodium benzoate can combine with ascorbic acid (vitamin C) to create small amounts of benzene, which is a known carcinogen. You will also find benzene in cigarette smoke and some colas; you really don't need it in your hummus too. For more information on ingredients in popular hummus brands, check out Label Watch.

So, which hummus brands fit the bill - olive oil and no strange additives? Dr. Hummus, an Arizona-based company that sells at Whole Foods, AJs, and many farmers' markets, is by far my favorite. They have tons of different flavors and even have some tahini-free options for those who like a lower-fat variety.

You can also usually find olive-oil based hummus at health food stores like Sprouts, Sunflower Market, Whole Foods, and New Frontier - you just have to check the label! Beware of Trader Joes, however; while their hummus is delicious, it doesn't stand up to the "real hummus" test.

Surprisingly, you can also find real hummus at Costco! Baba Foods brand carries an awesome Fresh Cilantro and Jalapeno flavor that comes in a huge tub and is under $7. Plus, it's delicious and goes with everything!


Check it out! Real, whole food ingredients and no strange additives:


Mmmmmm...hummus on a salad with shredded chicken, tons of veggies, and avocado:


Do you have a favorite real hummus brand? Please share your thoughts below! And buyer beware - unless you know what to watch for, you may get duped into buying not-so-healthful hummus, as I did!

*M*

Let the Food Photography Begin

Tonight I decided that even though I was going to heat up (on the stove - no microwave here!) some leftover chili for a quick dinner, I still had a beautiful bunch of organic, locally grown kale from my Nature's Garden Delivered box. What to do with these beautiful leafy greens? I'm actually a fan of the raw kale salad at Whole Foods, and I love juicing with Kale or even adding it to recipes, but I had never actually cooked it alone. Kale is chock full of vitamins, minerals, and phytochemicals (a.k.a. really good, healthy, cancer-fighting properties), and it would be a shame to let the bunch go to waste in my crisper. I found a simple recipe from www.drbenkim.com, one of my favorite natural health resources. The olive oil I used is from the Queen Creek Olive Mill (thanks Mom and Dad!) and is cold pressed extra virgin olive oil. Here is the recipe:

Ingredients:

1 bunch of organic kale, washed and chopped into bite-sized pieces

1 yellow onion, sliced (I chopped)

1-2 cloves of garlic, mined or finely chopped

2-3 tablespoons of extra virgin olive oil

Juice of 1/4 lemon

1/2 cup vegetable broth or water (I used organic chicken broth)

Sea salt and pepper, to taste

Directions:

Warm olive oil over medium heat in a large pot or pan. Add onions and cook for 3-5 minutes or until slightly translucent. Stir frequently to make sure the onions don't burn.

Add the garlic and kale and mix them together with onions.

Allow garlic, kale, and onions to cook for one minute before adding broth and cover pot or pan for 4-6 minutes. Check kale from time to time, starting at the 4 minute mark, to check tenderness.

Once kale is tender, add sea salt and just a few drops of lemon juice. Give it one last stir and serve. Be sure not to add too much lemon juice, as it can make the dish sour.

Serve with a bowl of brown rice or quinoa and avocado, or perhaps a small piece of grass-fed beef. It was absolutely delicious and a little prettier than my amateur photography skills can give it credit :)