Even though “vegan” sounds like a healthier option, not all vegan replacements of favorite non-plant-based foods are actually healthier than their original.
In this case though, vegan mayonnaise (especially made at home) is much healthier and more nutritious than its archetype.
First, look at the macros for 1/4 cup of each
| (per 1/4 cup) | Classic Mayonnaise | Vegan Mayonnaise |
|---|---|---|
| Calories | 374 kcal | 180 kcal |
| Fat | 41.2 g | 14.3 g |
| Protein | 0.5 g | 5.9 g |
| Carbs | 0.3 g | 8.7 g |
Notably, it is almost HALF the amount of overall calories and it provides a dash of protein.
Saturated Fat
Saturated fat is what builds up plaques in your arteries over time. When the plaques peel off, especially ones that have built up in the heart, they can block your arteries causing heart attacks and block blood flow to organs and limbs.
Vegan mayonnaise has less than half the amount of saturated fat.
| (per 1/4 cup) | Classic Mayonnaise | Vegan Mayonnaise |
|---|---|---|
| Saturated Fat | 6.4 g | 2.6 g |
Micronutrients
While neither vegan mayo nor classic mayo provides extensively in the micronutrient category, vegan mayo does provide quite a few more of our necessary micronutrients.
| Classic Mayonnaise | Vegan Mayonnaise | |
|---|---|---|
| Micronutrients | Vitamin K | Vitamin B1 Vitamin B6 Copper Magnesium Manganese Phosphorus Selenium Zinc |
This vegan mayo offers you so much more in the form of protein and micronutrients while eliminating a significant amount of calories and saturated fat from your meal.
Note on Cashews
Make sure your cashews are unroasted (raw). You probably also want them to be unsalted or the mayo will turn out much saltier than is pleasant or healthy. This is a good option:
Recipe
Prep extra to have on hand. It will keep well in the refrigerator for 4-6 weeks.
Vegan Mayonnaise
Ingredients
- 2 cups
raw, unsalted cashews (soaked overnight) - 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 2 tsp
Nutritional Yeast (One of the cheapest, tastiest options) - 2 tsp smooth dijon mustard
- 1 ½ tsp salt
- ½ cup water
Instructions
- This is the hardest part: remember to soak your cashews in a large bowl on the counter overnight approximately 24 hours before you plan to make the mayonnaise.
- If you forget to soak the cashews, no worries. Just add them to a saucepot and cover with 2 inches of water. Bring to a boil. When the water is at a rolling boil, remove from heat and let sit on the counter for about 15-30 minutes. Add about 1/4 of water to the mayonnaise recipe if you go this route.
- Add all ingredients to a high-powered food processor or blender. Run for about 3-4 minutes, stopping as needed to scrape down the sides.
- Transfer to glass container and store in the fridge.
