Why you should make your own Mayo and a Chipotle Potato Salad Recipe
Growing up I never used to care for potato salad. I always found it to be an unappetizing blob of bland, yellow or white (depending on where it was bought from) potato goop. It’s an easy dish to make for potlucks and bbq’s so I ended up trying to make my own to avoid certain ingredients in store bought salads. The main part of the dressing in store bought potato salad is the Mayo. Unfortunately if you’ve ever read the ingredients list on a jar of mayonnaise you know they use some sort of vegetable oil, either canola oil or soy oil. There are a number of issues with consuming these types of industrial oils (canola, soybean, safflower, cottonseed, corn, etc.) including:
1) High in omega 6 polyunsaturated fatty acids- When we eat an excess of these fats in our diet it leads to increased inflammation. Some ways this inflammation can show up is through heart disease, arthritis, allergies and even cancer. We learned in school that we need a ratio somewhere in the vicinity of 1:2 to 1:4 of omega 3 to omega 6 in our diets to avoid these health complications. Unfortunately most people are closer to a 1:20 ratio because these oils are so cheap to produce. They are used for cooking at restaurants and in almost all packaged foods from salad dressing and sauces to chips and crackers.
2) Oxidized fats- Polyunsaturated fatty acids are reactive because they have two or more double bonds as apposed to saturated fats which have no double bonds. Hint: this makes Saturated fats ideal to cook with as they can handle heat. When Polyunsaturated fatty acids are exposed to heat, oxygen and light, which they are in the production process, they become oxidized which makes them rancid. So before you even buy these oils or products they are oxidized and when consumed cause free radicals which damage cells in the body. We all know free radicals cause cancer and heart disease among other health issues.
3) The production process uses heat and chemical extraction- Watch this -> How canola oil is made. I know they say canola oil is a healthier cooking oil than olive oil at the beginning, that’s crap and if you read #2 you know that neither canola oil or olive oil are suitable for cooking as heat oxidizes them making them turn rancid. For cold use Organic Extra Virgin Olive oil is a much better choice. You’ll see why in the video so just keep watching, it’s less than 4 minutes long. All I can say is, “Mmmm, oxidized oil containing sodium hydroxide and bleach. No thank you!”
I opted to make my own Mayo for this potato salad and I’m a fan! This homemade Mayo is chock full of good fats from the Macadamia oil and the egg yolks. The Macadamia oil has a mildly buttery flavour but you could also use Extra-virgin olive oil. Make sure you use a good quality organic, cold pressed, unrefined oil. Macadamia oil is low in omega 6 (4%) and higher in monounsaturated fat (79%), which is what also makes Olive oil so healthful. The egg yolks contain cholesterol which is vital to our health, but again make sure you’re buying good quality free range eggs. You’ll notice they have a deep yellow or even orange coloured yolk compared to the pale yellow yolks you see from conventional eggs. They have a much healthier fat profile because of the way they’re raised and food they’re fed. Cholesterol is needed for the synthesis of vitamin D and bile acids, it’s also a precursor to our hormones, including our sex hormones, and important for brain health.
Eating cholesterol doesn’t increase the cholesterol in our blood (1, 2) and our liver actually makes about 1000mg a day. In school we learned that the cholesterol found in the arteries is actually trying to help repair damage caused by free radicals, which are produced by those industrial vegetable oils, excess sugar (especially high fructose corn syrup) and other toxins. When the arterial wall is damaged the body tries to patch it up with a net of fibrin, calcium and cholesterol, which smooths over everything. When you think about it, cholesterol is actually an unsung hero.
The fresh, local ingredients in this salad make it taste even better. I recommend using potatoes and vegetables from your local farmers market or CSA. The flavour is unbeatable when it comes to local produce not to mention the nutrient content.
Chipotle Potato Salad
4 lbs red potatoes
6 radishes, sliced
3 green onions, chopped
4 celery sticks, sliced
1/3 c dill, minced
2 tsp chipotle chili powder
2 egg yolks
1 cup macadamia oil
2 tbsp lemon juice
1 tsp stone ground mustard
1/2 tsp smoked sea salt or Himalayan rock salt
1) Dice potatoes, keeping the skin on, and steam until tender. Once tender place in the fridge to cool.
2) Once the potatoes are cool place in a large bowl with the radishes, celery, green onion and dill.
3) To make the Mayo add the egg yolks, lemon juice, stone ground mustard and smoked sea salt to a food processor. Mix on low until combined.
4) Add the oil slowly with the food processor running on low. You need to add it one drop at a time so that it emulsifies and you get that nice thick, whipped texture we’re going for. This will take some time but once it starts to thicken and you’ve added half the oil you can start adding it quicker.
5) Once the Mayo is done add it to the bowl of potatoes and vegetables and mix in. Add the chipotle chili powder and stir to mix in.