Healthy & Gluten Free

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Categories: Condiments - Sauces    

The key to keeping mayonnaise real is simple ingredients.

Fresh mayonnaise in a small glass bowl
Image by: Thora Toft

Prep time: 15 minutes      Makes: 1 1/4 cups      Difficulty: Easy

When made with the "new" good oils, such as coconut, olive, nut and seed oils, and even fresh meat oils, this can actually be healthy, and you won't need to ration it. Homemade mayonnaise should be used up within a week, since it uses raw eggs, so don't make too much. Once you're used to making it, it's fairly quick to make.

Gluten free Dairy free

To keep this real, you'll want to avoid using most processed vegetable oils, such as canola, soy, corn, peanut, etc.

Fresh mayonnaise in a small bowl
Image by: Thora Toft
You can use a combination of the following:
  • Up to 50% Coconut oil - look for organic, and processed without chemicals; too much of this and the mayonnaise will be hard
  • Up to 50% Olive oil - extra virgin (don't use the cheap stuff, it's notorious for being mixed with inferior processed oils); too much and it will be too strong of an olive flavor
  • Up to 100% Avocado oil - look for extra virgin, organic, unrefined, and processed without chemicals
  • Up to 100% Fresh meat oils - such as bacon fat, or fresh rendered or Homemade Lard (the commercial white block is a toxic mess, so don't use that) - grass fed animals, organic
  • Up to 5% to 10% of some high end specialty oils - organic, prepared without chemicals: nut oils, such as Walnut Oil or Almond Oil (excluding peanut - which isn't even a nut), seed oils, such as Sesame Seed Oil or Pumpkin Kernel Oil. Be careful with the amounts of some of these specialty oils, as they can have very strong flavors.

You can add your own twist to your mayonnaise by adding your favorite spices or fresh herbs, such as garlic, paprika, basil, etc.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

You want to find organic eggs, preferably direct from a farmer.

The best would be to buy them from an organic farmer, who truly allows the chickens to roam free. The highest quality eggs are produced from hens that eat a truly natural diet by picking at the ground. They should not be fed a grain based chicken feed. This is far too different than what they would eat in a truly natural environment.

There is just so much wrong with the way chickens are kept for the vast majority of farms in the US. This produces inferior food for us. Making the effort to find these kinds of eggs will pay off big time in your health.

You may be able to find these kinds of eggs at farmers markets, or small health food stores.

Watch out for a lot of gimmicky marketing in relation to eggs, such as Omega 3 eggs. These are from chickens fed grain based chicken feed, so will actually be harmful to you. There's even vegan fed chickens. This is just a really stupid gimmick. They are fed a grain based chicken feed, and fully prevented from being able to pick at natural ground (since they'd eat things not vegan). And if you're eating eggs, it's not vegan. If it sounds gimmicky, walk away.

Here's a nice article about real, free range chickens:

You can make homemade Yellow Mustard here, on our site, that is gluten free (as well as other types of mustard).

If you are buying mustard, you will want to find some prepared without regular vinegar. Most white vinegar is made from gluten containing grains. Legally, most vinegar is gluten free, as the whole protein is partially broken down.

However, in practice, many people still react to these kinds of vinegars. Malt vinegar is not gluten free, as it's prepared differently, and still contains the whole gluten protein.

Buy varieties that contain naturally gluten free vinegar, such as apple cider, or cane sugar vinegar. To be sure, contact the manufacturer and inquire about how it's made.

Read the label to ensure it has no food additives, as many will cause stomach upset.

For additional reading on mustard, check out this article:

Fresh fruits and vegetables should be organic.

Lemon juice should be made from fresh, organic lemons. Bottled lemon juice often has additives that can cause digestive issues, including preservatives and flavorings.

Buying organic reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Lemons have not been tested by the EPA for pesticide residue. Three other citrus fruits have been tested, and all of them are midway between the least and most residue contamination. Tangerines rank 22nd, grapefruit ranks 24th, and oranges rank 27th. Since organic produce for other fruits and vegetables have consistently had less residue, you should buy only organic lemons.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

You want to look for organic, extra virgin olive oil, with some sort of certification seal, such as NAOOA (The North American Olive Oil Association). It should be in a dark bottle, and will not be cheap. It should be used up within 2 years of harvest or bottling date. If it smells or tastes off, then try a different brand.

There has been some reported fraud cases of Extra Virgin Olive Oil over the last decade.

When you dig into the actual facts of the claims, there is a big conflict of interest. The sponsors of the studies were actually olive oil producers who were really trying to promote their own products over their competitors. These studies have also not been able to be repeated.

There are some gaps in the current testing methods. There is no true way at the moment to test for 100% accuracy of high quality extra virgin olive oil.

However, there is some certification that will give you a higher chance of getting good quality oil, such as the NAOOA seal on the bottle.

For additional reading on olive oil, check out these 5 articles:

You want to look for organic coconut oil processed without chemicals.

You will find a variety of different kinds, such as raw, cold-pressed, fermented, expeller pressed, wet milling, etc. The main thing is that they are not processed with chemicals of any kind.

Some good coconut oil is raw, and some is fermented, and some is heat processed. These are all suitable, and with some hunting, very good quality can be found.

There is some debate as to which is the absolute best, though when just starting out using them, just try out some different types of good quality ones to find one or more that you like. Some will have a strong coconut flavor, which are nice when used in sweeter style recipes, and some have a very light, and almost non existent coconut flavor, which some prefer for savory recipes.

You want to avoid the following types of coconut oil: refined, fractionated, liquid (only), and copra.

Coconut oil will be solid at about 76 degrees F. You do not want the kind that stays liquid at cooler temperatures, as it has removed the best and most healthy part of the coconut oil.

It is best to try and find a type made from fresh coconuts. This is better simply because it’s a fresher product, that has not sat for extended periods of time prior to manufacturing. The non fresh coconuts are called copra. The extended storage time for copra can cause some deterioration, and some spoilage, that makes for a lower quality product.

You can also make your own coconut oil. Below there is a link to a You Tube video that shows you how to make both cold pressed, and heat created coconut oil.

Recent research is showing that saturated fats are not linked to heart health problems.

This topic is very popular now, and you'll need to wade through a lot of conflicting information, and emerging information. Keep an eye out as more advances are made, and old ideas are discarded.

To learn more about coconut oil, check out these 5 articles (I am NOT an affiliate of any of these):

You want to find unrefined salt, with no additives. It should say unrefined on the label. If it is refined, it will simply say salt. Refined salt does not need to list the chemicals used in the refining process, but the word "refined" will tell you that something was used (and most are toxic).

Look for unrefined sea salt, Himalayan salt, or various gourmet hand crafted salt.

Good sea salt should be unrefined, and will not be pure white.

There is also Himalayan salt that many consider a healthy source of salt. It is generally unrefined. There is some debate as to the quality, and the exact makeup of the other minerals found in it. If you find a source of it you like, then go ahead and use it. It's largest benefit is that it does not have added chemicals, and has a wide range of other minerals. If you want the other minerals, then this is a good option.

There are a number of different gourmet salts that are hand crafted via evaporation that are nice quality. With some investigating, you can find very clean, uncontaminated sources.

For additional reading on salt, check out this article on our site:

You want to buy 100% certified organic spices, with no additional additives, labeled gluten free, and labeled to state that no anti-caking agents or additives have been used.

100% organic certified products will contain no GM substances, and will not be irradiated. Without anti-caking agents, they can stick together. This is easily solved by stirring with a clean tool prior to using, if it has clumped together.

Note that when it says only Organic, it can contain small amounts of synthetic and GM substances (up to 5%). Many chemicals used in spices are not required to be labeled, thus you want 100% Certified Organic, and statements noting no additional additives used.

Spices should be used up within about 6 months. Any older and they can spoil, and will lose any benefits, and the flavor will fade.

To read more about spices and anti-caking agents, check out these 2 articles on our site:

Check out these other 2 articles on buying good spices and what the term Organic means:

You want to look for organic, unrefined, extra virgin avocado oil, processed without chemicals.

Though some people say that you can cook with avocado oil, it should be avoided. It is a monounsaturated fat. Though monounsaturated fats are less susceptible to damage by heat than polyunsaturated fats, they are not as stable as saturated fats. Use saturated fats for cooking, and stick to using monounsaturated fats in cold uses, such as homemade mayonnaise or salads.

Check out this 2 articles about avocado oil:

You want to find organic pastured meat, and use the fat from that meat. Read more below on a variety of meats, and what to look for when buying.

Beef - You want to find organic beef, that is grass fed, and grass finished.

This may be somewhat difficult to find, though there are starting to be more and more places where you can get this.

If you can't find exactly this, then do your best to get the best you can. The priority should loosely be grass fed, no antibiotics and no growth hormones, non GM fed, grass finished, and organic.

Pork - You want to look for pork from an organic, pastured pig.

Chicken - You want to find organic chicken, preferably direct from a farmer.

The best would be to buy from an organic farmer, who truly allows the chickens to roam free. The highest quality is produced from chickens that eat a truly natural diet by picking at the ground. They should not be fed a grain based chicken feed. This is far too different than what they would eat in a truly natural environment.

There is just so much wrong with the way chickens are kept for the vast majority of farms in the US. This produces inferior food for us. Making the effort to find this kind of chicken will pay off big time in your health.

You may be able to find this kind of chicken at farmers markets, or small health food stores.

Watch out for a lot of gimmicky marketing in relation to chicken, such as Omega 3 chicken. These are from chickens fed grain based chicken feed, so will actually be harmful to you. There's even vegan fed chickens. This is just a really stupid gimmick. They are fed a grain based chicken feed, and fully prevented from being able to pick at natural ground (since they'd eat things not vegan). And if you're eating chicken, it's not vegan. If it sounds gimmicky, walk away.

The health benefits of this kind of meat is well documented, and well worth the extra cost.

Check out these articles on livestock farming:

This article that will explain the benefits and help you understand why this is the preferred type of beef to purchase:

This article goes into more detail on pig raising, and what to look for:

This is a nice article about real, free range chickens:

You can make your own Homemade Lard here, on our site.

If you're buying it, you want to find unrefined, organic lard.

You do not want to buy the regular grocery store white blocks, as they are made with a number of toxic chemicals, some that don't need to be on the label, and are usually hydrogenated.

Recent research is showing that saturated fats are not linked to heart health problems.

This topic is very popular now, and you'll need to wade through a lot of conflicting information, and emerging information. Keep an eye out as more advances are made, and old ideas are discarded.

To learn more about lard and fats, check out these 4 articles:

You should look for specialty seed and nut oils that are unrefined, without the use of chemicals.

Specialty seed and nut oils include the following:

  • Almond oil
  • Hazelnut oil
  • Peanut oil
  • Pecan oil
  • Pistachio oil
  • Pumpkin seed oil
  • Safflower oil
  • Sesame oil
  • Walnut oil

Some specialty seed and nut oils will be roasted prior to making the oil. This contributes to the flavor for some oils. Some nuts and seeds are more easily damaged by heat. Each type of oil provides differing nutritional profiles, so you should always use a mix of oils, and not just one or two.

Since specialty seed and nut oils are not saturated fats, they should only be used in cold dishes, such as mayonnaise and salads.

There is a lot of information about oils and fats, and some of it is quite conflicting. It's a large and popular topic, and the facts are quite a moving target at the moment, so always take what you read with a grain of salt. Let the information you learn be a guide, and allow your habits to change as you learn more. Allow yourself to discard information that you once thought was right.

Check out this article on why there may be so much confusion and conflicting information regarding fats:

Fresh herbs and spices should be 100% certified organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

Testing specifically on fresh and dried herbs and spices is more limited, and has not been done as consistently as other produce. Some of the testing that has been done, mostly on conventionally grown herbs and spices, is showing much higher pesticide residues than on other common fresh produce. For this reason, all fresh and dried spices and herbs should only be purchased as 100% certified organic.

A good option is also to grown you own herbs. Many herbs can be easily grown in small pots, even if just on your window sill in your kitchen. It is then possible to completely control what goes on them and into the soil.

Check out these 4 articles. The first is the Consumer Report on pesticide residues in general. The second article explains what the different versions of organic labeling mean. The third article is the USDA report on pesticide residues on organic produce. The fourth article is a pesticide report specifically on fresh and dried herbs and spices, in a limited market in the US:

 
Fresh mayonnaise in a small glass bowl
Image by: Thora Toft
Ingredients:
2 Egg Yolks
1 teaspoon Yellow Mustard, optional
3 teaspoons Lemon juice
1/2 cup Extra virgin olive oil
1/2 cup Coconut oil
  Sea salt, to taste
  Black pepper, to taste
Directions:
  • You can mix this by hand, or with a blender or food processor.
  • In a medium bowl, blender or food processor mix the egg yolks, mustard (if using), and 1 tsp of the lemon juice.
  • Start whisking vigorously, or put the blender or food processor on low, while dripping the oil VERY slowly, even drop by drop in the beginning. If you put too much oil in all at once, it will separate and you likely will not be able to save it. Whisk non-stop and use a towel under the bowl to help stabilize it.
  • As you add more oil, the mayonnaise will start to thicken, and you can pour the oil a bit faster now.
  • When all the oil has been added and blended in and the mayonnaise is thick, whisk in the rest of the lemon juice and taste. Season to taste with sea salt and pepper, or your favorite herbs and spices.

Use this as a base for any recipe that calls for mayonnaise; and this can sometimes be used in place of yogurt or sour cream in recipes - give it a try.

Enjoy, knowing you have now made REAL mayonnaise, with real ingredients, and no chemical additives!

FREE Guide to get you started
10 Steps to Healthy Gluten Free Eating
The free 10 Step Guide is packed full of tips, tricks, recipes and regular Member only tips to get you started on the road to healthy gluten free living.
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Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.