Avocado mayo

I do love a good dollop of mayonnaise! It’s perfect for making creamy coleslaw, dropped over salad, used a dip and I think it’s the perfect partner to a tasty vegan pizza or my favourite lentil lasagne.

However, shop-bought mayonnaise is a highly processed food full of highly refined oils and fats that just don’t suit a whole-food plant-based diet. Even the vegan versions. If you were to put it in a category, it would definitely be front and centre in the ultra-processed pile.

I’ve already shared my lovely tofu mayo recipe that’s definitely worth making. But what if you’re intolerant to tofu? Or don’t have any to hand when you want it? This avocado mayo is a great alternative as its:

  • Easy to make
  • Contains whole ingredients with lots of lovely gut-loving fibre
  • Has a wonderful selection of healthy fats
  • Contains plant protein
  • Has a great range of micronutrients including vitamin E, K and a range of B plus magnesium, iron and potassium

The main source of these nutrients is the avocado and sunflower seed combo. Both are good sources of potassium which is essential for blood pressure control as well as electrical charges at cell level. Potassium can be easily lost in the cooking process; this is a raw recipe so you can be sure most the potassium will be retained.

There are two downsides to this recipe though. One is the sunflower seeds need a really good soaking before they blend properly. This is fine if you remember to do it in the morning, not so fine if you forget! This is not a last minute mayo I’m afraid. The other issue is avocado quickly oxidises once it’s been blended ie: it goes a rather unattractive pale grey/green colour after 15 minutes or so. It tastes fine, but as we eat with our eyes, it can be a bit off putting! Which means this actually is a last minute mayo, as it must be made and eaten straight away, you just have to think about preparing it in advance.

As this avocado mayo can’t be stored in the fridge, the recipe serves just 2 people. If you need it for more then please double or quadruple depending on how many portions you require.

I use sunflower seeds for the structural base for this mayo; avocado on it’s own wouldn’t be thick and creamy enough. The recipe was devised for nut-free people, but if that’s not you, substitute the seeds for cashew nuts.

Kala namuk is Indian black salt (which is pink!). It has a pungent, sulphurous aroma and taste which replicates the eggy side of mayo. You can buy it in ethnic grocery stores and online. If you don’t have any, try adding a little finely chopped white onion, just take care not to use too much.

I hope you enjoy making this lovely, creamy whole plant food mayo alternative. Do let me know how you get on.

Avocado mayo

A deliciously creamy 'mayo' packed full with healthy fats and gut loving fibre. OMS friendly too.
Prep Time 5 minutes
Sunflower seed soaking time 4 hours
Servings 2 portions

Equipment

  • High speed blender

Ingredients
  

  • 25 grams sunflower seeds soaked in water for 4 hours
  • ½ ripe avocado
  • 1 tbsp extra virgin olive oil or cold pressed flaxseed oil
  • 1 medium lemon juice only
  • ½ tsp garlic powder
  • pinch kala namuk (Indian black salt)
  • salt and pepper taste

Instructions
 

  • Soak the sunflower seeds in water for at least 4 hours. Drain and rinse well.
  • Add all the ingredients to the jug of a high-speed blender and blitz for 20-30 seconds until the mix is smooth.
  • Check the flavour and add more garlic powder, lemon or seasoning as needed
  • Serve immediately or the mayo will oxidise and go a greyish colour that's not so appealing!
Keyword gut health, healthy fats, OMS friendly, plant based mayo