Sauces can give food life, and mayonnaise is one of the easiest ways to level up any meal. Whether it’s at a shisanyama, a braai, or just a simple home-cooked dish, mayonnaise adds a delicious, tangy taste.
Spread it on bread, add it to the filling of a wrap, toss it in a salad, or make a marinade come alive.
Eating smart and healthy is a vibe, and making your own mayonnaise is a small but powerful way to skip the additives while keeping all the creamy goodness.
Mix, match and mayo
Siphe Ntsabo, chef and founder of Ntsabo African Cuisine in Parklands, Cape Town, says adding more greens to mayonnaise is a simple upgrade.
Some people like their mayo sour, while others prefer it creamy and tangy without the sourness, she says. Ingredients like pineapple and fresh greens help balance the flavours for a tangy, creamy, and subtly sweet taste, Ntsabo adds.
“Sometimes I mix store-bought mayonnaise with mustard and Cajun sauce, then add parsley and chives. It adds aroma and flavour to the dish,” she says.
Ntsabo says mayonnaise is versatile; whether paired with meat, vegetables, or a mix of both, it always blends well. That’s why she recommends it for light, saucy meals.
Make your own
Busisiwe Mbane, a farmer and chef from Dikeni in the Eastern Cape, says homemade mayonnaise is much easier to make than most people think.
All you need are a few basics you probably already have in your kitchen: eggs, oil, salt, vinegar, and pepper:
- Separate 3 eggs and use only the yolks
- Whisk the yolks with 250 ml (1 cup) of plant-based oil until smooth
- Add salt, vinegar, and pepper to taste
“Voila, your mayo is ready. You can also whisk in mustard with the yolks and season with salt and pepper for a slightly different taste.”Busisiwe Mbane
Her version is close to what you’d find in the shops, but without the extras like additives, too much oil, or salt.
It is a good choice for anyone wanting a lighter option. Mbane says it pairs well with poached eggs or eggs Benedict and works just as well on burgers, salads, or vegetables.
To lower the risk of salmonella, she adds, some people make a version called cooked mayonnaise, or safety mayo, where the egg yolks are gently heated over a double boiler. But, she notes that in most homes, it is made the usual way, uncooked.
Mbane’s tip for keeping it fresh is to store your homemade mayonnaise in an airtight container in the fridge, where it will last for three to five days.
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Secret ingredient for a healthier meal
Mayonnaise, particularly when made with healthy oils like olive or canola, contains omega-3 fatty acids and vitamin E, which support heart health, says registered dietitian and founder of Dietitians 24, Kulani Mtileni, based in Polokwane, Limpopo. These nutrients can help lower bad cholesterol and maintain healthy blood pressure.
He explains that the healthy fats in mayonnaise, especially omega-3s, are important for brain health and cognitive function.
“The fats in mayonnaise can aid in the absorption of fat-soluble vitamins like A, D, E, and K from other foods,” he adds.
“Mayo also contains vitamins like E and K, and depending on the ingredients, it may provide minerals such as selenium and potassium.” Kulani Mtileni
However, he warns that mayonnaise is high in calories and fat, so moderation is key. One tablespoon can contain around 100 calories and 10 grams of fat.
“While mayonnaise is primarily made with unsaturated fats, it can still contain some saturated fat, so it’s important to watch portion sizes,” he says.
Mtileni also points out that the type of oil used significantly impacts its health benefits. Olive oil, avocado oil, or other healthy oils are preferable to soy oil, which is common in commercial mayonnaise.
Some store-bought mayonnaise products may also contain added sugars or other ingredients that reduce their nutritional value.
So, next time you make potato salad, impress your friends with homemade mayonnaise.
- This article was first published by our sister publication, Food For Mzansi.
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