Vegan Mayo

Swap your traditional mayonnaise for this vegan version, compared to traditional mayonnaise you will save about 40% total calories and 60% total fat per portion! Most importantly, you add fiber, protein, omega-3 and replace saturated fat (from traditional mayo) with healthy fats.

Yields: ½ cup (120 ml/ 4 oz)

Ingredients:

4 Tbsp whole flaxseeds

12 Tbsp of water

4 Tbsp lime juice

Salt to taste

Optional flavors, add to base either of the following:

  • 2 Tbsp chipotle pepper
  • 2 Tbsp of fresh herbs such as thyme, rosemary, chives, and/or oregano
  • 2 Tbsp chopped cilantro
  • 2 Tbsp chopped kalamta olives (this is my favorite flavor!)

 

Instructions:

  1. Soak whole flaxseeds with water for 12 hours.
  2. Mix the flaxseed gel (flaxseeds with water, do not drain) in a food processor with the lime juice, salt and any of the optional flavors until smooth consistency.
  3. Keep refrigerated.

 

Nutritional Information per serving (1 Tbsp)

Portions per recipe: 8

Calories: 27.5

Total Fat: 2.2g

Omega-3: 1169mg

Total Carb 1.5g

Dietary Fiber 1.4g

Protein 1g

 

Benefits of flaxseeds:

A unique feature of flaxseeds is their mucilage (gum) content. Mucilage refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. It coats the walls of the stomach and intestine, relieving irritation and severity of ulcer pathology. It can also keep food in the stomach from emptying too quickly into the small intestine which can increase nutrient absorption. Flax is a good source of both soluble and insoluble fiber which can support GI regularity.