Mayonnaise: Friend Or Foe Of Plant-Based Diets?

Mayonnaise is a popular condiment used in a variety of dishes, from sandwiches to salads. But is it suitable for a plant-based diet?

Traditional mayonnaise is made with eggs, which are animal products, so it is not suitable for a strict plant-based or vegan diet. However, vegan mayonnaise, also known as veganaise, is a plant-based alternative made with plant-based milk (such as soy, almond, or oat milk), vinegar or lemon juice, oil, and seasonings. It is a versatile condiment that can be used in sandwiches, dressings, and dips.

The answer to whether mayonnaise is included in a plant-based diet depends on how strictly plant-based the diet is. If the diet is strict and excludes all animal products, then mayonnaise is not included. However, if the diet is more flexible and allows for some animal products, then mayonnaise could be included.

What is a plant-based diet?

A plant-based diet is a way of eating that focuses on foods derived from plants. This includes fruits and vegetables, as well as nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean that you never eat meat or animal products, but rather that the majority of your diet is made up of plant-based foods.

The term "plant-based diet" was popularised by Cornell University nutritional biochemist T. Colin Campbell, who presented his research on the topic to the US National Institutes of Health in 1980. Campbell's research extended from The China Project, a decade-long study of dietary practices in rural China, which found that a diet low in animal protein and fat and high in plant foods could reduce the incidence of several diseases.

Plant-based diets are associated with a number of potential health benefits. They are considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. Research has shown that plant-based diets may help to prevent and treat chronic diseases, including heart disease, metabolic syndrome, diabetes, certain types of cancer, and depression. Additionally, plant-based diets are often higher in fiber and phytonutrients, which are beneficial for overall health.

When following a plant-based diet, it is important to ensure that you are still meeting all of your nutritional needs. While plant-based diets can provide all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, some people, especially vegans, may need to add a supplement, such as vitamin B12, to their diet.

Plant-based diets can vary in their specifics and may include different amounts of animal products. Some people may choose to follow a semi-vegetarian or flexitarian diet, which includes eggs, dairy, and occasional meat, poultry, fish, and seafood. Others may opt for a pescatarian diet, which includes fish and seafood but no meat or poultry. A vegetarian diet excludes meat, poultry, fish, and seafood, while still allowing for eggs and dairy. A vegan diet, on the other hand, excludes all animal foods and only includes plant-based sources.

When starting a plant-based diet, it is recommended to make gradual changes and take it one day at a time. Include a variety of fruits and vegetables with all meals, incorporate whole grains, and choose healthy fats like avocado, nuts, olives, and seeds to stay satisfied. Over time, eating a plant-based diet will become second nature, and you can enjoy the benefits of improved physical and mental health, as well as contributing to a more sustainable and environmentally-friendly way of eating.

What is mayonnaise made of?

Mayonnaise is a thick, cold, creamy sauce with a tangy taste. It is made by emulsifying oil, egg yolk, and an acid, such as vinegar or lemon juice. The colour varies from near-white to pale yellow, and its texture ranges from a light cream to a thick gel.

The traditional recipe involves slowly adding oil to an egg yolk while whisking vigorously, but there are now many variations, including vegan alternatives. Commercial mayonnaise is typically made on a large scale using mixing equipment, and the process begins with the dispersal of eggs into water. Once emulsified, the remaining ingredients—including vinegar, salt, mustard, and sugar—are added and mixed until dispersed evenly throughout the mixture.

The high viscosity of mayonnaise is due to the total strength of van der Waals interactions and electrostatic repulsion between oil droplets. Mustard contributes to the taste and further stabilises the emulsion, as it contains small amounts of lecithin.

Vegan mayonnaise can be made with soy milk or aquafaba, as well as oil, vinegar, salt, mustard, lemon juice, and sweetener.

Is traditional mayonnaise vegan?

Mayonnaise is a popular condiment used in a variety of dishes, from sandwiches to salads. But is traditional mayonnaise suitable for vegans?

The Ingredients of Traditional Mayonnaise

Traditional mayonnaise typically contains olive oil, egg yolk, and lemon juice. It is made by mixing these ingredients together until they emulsify to form a creamy texture. The key ingredient in traditional mayonnaise is egg yolk, which is an animal product.

Veganism and Animal Products

Veganism is a lifestyle that seeks to exclude all forms of animal exploitation, including the consumption of animal products. This means that vegans do not consume any products that are derived from animals, such as meat, dairy, and eggs.

Due to the presence of egg yolk, traditional mayonnaise is not considered vegan-friendly. Egg yolk is an animal product, and vegans generally avoid consuming any products that contain ingredients derived from animals. Therefore, traditional mayonnaise is not suitable for those following a strict vegan diet.

Alternatives to Traditional Mayonnaise for Vegans

However, it is important to note that there are alternative options available for vegans who wish to enjoy mayonnaise. Several brands have launched vegan mayonnaise products that do not contain egg yolk. These vegan options are made with plant-based ingredients such as soybean oil, vinegar, lemon juice, and spices. They can be found in most supermarkets and offer a suitable alternative for those on a plant-based diet. Additionally, it is possible to make vegan mayonnaise at home using recipes that substitute soy milk or aquafaba for the egg yolk.

What is vegan mayonnaise made of?

Vegan mayonnaise is made from a variety of plant-based ingredients, including soybean oil, vinegar, lemon juice, and spices. It is a vegan alternative to traditional mayonnaise, which is made with eggs.

Vegan mayonnaise can be made in two ways: using soy milk or with aquafaba, the liquid/brine leftover in a can of chickpeas. The latter can be whipped up into soft peaks, acting as an emulsifier like egg yolks.

To make vegan mayonnaise, you will need to add oil to thicken the mixture. A neutral oil like safflower, vegetable, avocado, or sunflower oil is recommended to avoid overpowering the other ingredients. You can also add vinegar for tanginess, salt to enhance the flavour, dijon mustard for extra tang, and lemon juice for brightness. A sweetener like maple syrup, brown rice syrup, or cane sugar can also be added to balance the tangy flavours.

All the ingredients can be blended together using a food processor, immersion blender, or by hand. The oil should be added slowly, drop by drop, to ensure proper emulsification. The mixture will thicken and become creamier as you continue to add the oil.

Vegan mayonnaise is a versatile condiment that can be used on sandwiches, as a base for dressings, in salads, as a dipping sauce, and in various sauces like sriracha mayo or creamy chipotle sauce.

How do you make vegan mayonnaise?

Vegan mayonnaise is an excellent egg-free substitute for regular mayonnaise. It can be used for sandwiches, as a base for dressings, and in salads.

There are two main ways to make vegan mayonnaise: using soy milk or with aquafaba. Soy milk is preferred as it is creamier, but aquafaba is a good alternative for those who are allergic to soy or do not have access to it.

• Soy milk or aquafaba
• Oil (neutral oils such as safflower, vegetable, sunflower, canola, avocado, grapeseed, or peanut oil are recommended)
• Vinegar (red wine, white wine, apple cider, or rice vinegar)
• Salt
• Dijon mustard
• Lemon juice (optional)
• Sweetener (optional – use maple syrup, brown rice syrup, or cane sugar)

Using a Food Processor:

• Add the soy milk to a food processor bowl and process for 1 minute or until the liquid begins to thicken.
• Add the vinegar, salt, mustard, and lemon juice, then process for another 30 seconds until well blended.
• Scrape the sides and bottom of the bowl. With the food processor running, slowly add the oil in tiny drops until about a quarter of the oil has been added. This is critical for proper emulsification.
• When the mixture starts to thicken and emulsify, you can add the rest of the oil in a thin stream.
• After adding all the oil, scrape the bowl and then process for 10 seconds.
• Taste the vegan mayo and adjust with more salt or sweetener if needed.
• The mayonnaise will thicken further after sitting in the fridge for 3 to 4 hours. If it is too thin, you can slowly blend in more oil.

Using an Immersion Blender:

• Add the soy milk, vinegar, salt, and mustard to a tall glass jar or cup with an immersion blender.
• Blend on high speed until the mixture begins to thicken.
• With the blender still running, slowly add the oil. This will take one to two minutes. Adding the oil slowly helps the mayonnaise emulsify and thicken.
• As you finish adding the oil, move the blender up and down to introduce some air.
• The mayonnaise will thicken further after sitting in the fridge for 3 to 4 hours. If it is too thin, you can slowly blend in more oil.

Tips:

• Store vegan mayonnaise in an airtight container in the refrigerator for up to 2 weeks.
• If using aquafaba, use 1/4 cup (60ml) as it whips up to a larger volume.
• It is best to use room-temperature ingredients for the best results.

Frequently asked questions