Aioli – Nutrition Facts, Health Benefits, and Recipes
June 24, 2022
June 24, 2022
Aioli is a savoury accompaniment often eaten as a dip with boiled vegetables, eggs, and sandwiches. It is salty mayonnaise with a tinge of garlic and is readily available. The word “aïoli” literally means oil and garlic (‘ail’ is garlic in French and ‘oli’ is oil in Catalan, Italian).
Traditionally, it was a mix of several garlic cloves pounded into a paste in a mortar. The oil is then added slowly as the chef mixes and crushes the paste constantly for a long time to begin emulsifying the mixture. Emulsification combines two ingredients that cannot mix, such as oil and water, whereas garlic mash and olive oil are emulsified here. Since it requires quite a lot of work, it was not commonly available. However, with advanced techniques, nowadays, you can enjoy it more regularly. It originated in the Mediterranean countries and France, and there is also evidence of it being popular in Eastern Spanish cuisine.
USDA data shows the nutritional information of a 100 g serving of aioli as:
As per the above figures, aioli is not very healthy, and oil is the main ingredient that augments calorie and cholesterol levels. So it is recommended to be consumed in small amounts.
From the above calorie-dense profile, you might be thinking it’s best to avoid Aioli. However, it does have multiple health benefits, as below.
Garlic contains allicin, an antibiotic rich in sulfur that can control infections and sustain the body’s natural defences. In addition, research suggests that sulfated glycopeptides present in egg yolks amplify immune cells.
The healthy oils (olive oil) used in the preparation of aioli make it a good source of healthy fats, including monounsaturated(MUFA) and polyunsaturated fatty acids(PUFA). According to a study, these fats can reduce the risk of stroke and cardiovascular diseases, lower harmful cholesterol levels, prevent hypertension, etc.
According to a study, egg yolks can play an essential role in enhancing eye-sight as they possess lutein, zinc, and zeaxanthin. Garlic also contains sulfur and quercetin, which are critical for preventing cataracts. Lutein is also in extra virgin olive oil, a commonly used oil in aioli.
As per research, olive oil imparts healthy lipids, which have been found helpful in improving skin. Garlic has anti-fungal, anti-ageing, and anti-inflammatory properties, which is no secret in imparting skin-smoothing benefits. Egg yolk contains retinol, which is helpful for the skin receptors.
According to a study, ginger is rich in antioxidants and phenolic compounds that are said to relieve gastrointestinal inflammation and lessen gastric contractions. In addition, extra virgin olive oil also helps the cause by inhibiting gastric acid’s motility.
Egg yolks in aioli contain a nutrient known as choline, which is vital to stimulate brain health. Therefore, it may aid in boosting brain health and memory.
According to asthma & immunology research, an egg allergy can develop when your body’s immune system reacts incessantly to egg white or yolk proteins. So people with egg allergies should avoid aioli with high egg content.
People with a mustard allergy should check if the aioli pack contains mustard. Some manufacturers add mustard to aioli for its texture which can cause the most severe anaphylaxis. Less severe symptoms of a mustard allergy include redness of the face and tightness in the chest, as per a study. Also, people who experience inflammation after consuming ginger-based dishes may look out for the percentage of ginger in bottled aioli.
Note: Bottled aioli available in the market comes in several flavours like chipotle, roasted garlic, black garlic, aioli with sriracha, chimichurri, cheese, black pepper, chilli garlic, wasabi, jalapeno, basil, etc. Besides flavours, for health-conscious people, organic aioli is an option. There are also diet aioli and weight-loss aioli available on the market.
Servings: 1 cup
Preparation time: 15 minutes
Note: This concoction is quite potent in flavour, and make sure you dilute it with something like a sauce. Adding oil too fast will not let the mixture emulsify properly. You can use this as an accompaniment for crispy potato wedges, vegetable salad, etc. It would also taste great with seafood.
It contains raw eggs, and it is preferable to refrigerate immediately after preparation and consume it within seven days. Make sure it is in the refrigerator. If aioli is at room temperature for more than 4-6 hours, you should immediately discard it.
Servings: 1 cup
Preparation time: 5-10 minutes
Aioli contains raw eggs. Therefore, it is preferable to refrigerate immediately after preparation and consume it within seven days. Make sure you keep it in the refrigerator. The shelf-life of freshly homemade aioli is 7-9 days. If aioli is at room temperature for more than 4-6 hours, you should immediately discard it.
Servings: 1 cup
Preparation time:15 minutes
Refrigeration time: 2-3 hours
Note: Please note that this recipe does not use mayonnaise. To give it a thick texture, you can add feta cheese, cornflour paste, powdered thickeners, etc. But the healthiness of the dish is bound to reduce. Unsalted peanut butter is an excellent addition as it provides a thick consistency and a great different taste.
Since it contains raw eggs, it is preferable to refrigerate immediately after preparation and consume it within seven days. Make sure you keep it covered in the refrigerator. The shelf-life of freshly homemade aioli is 7-9 days. If aioli is at room temperature for more than 4-6 hours, you should immediately discard it.
Like anything manufactured for consumer usage, aioli is not free from harmful additives like preservatives, stabilising agents, anti-caking agents, taste enhancers, etc. Often brands use palm oil instead of olive oil or other healthy oil, making the product more unhealthy. Additionally, these products can become addictive. So it is no surprise that increased consumption of such harmful yet unhealthy products can lead to long-term health ailments.
Aioli cannot be used as a health dish as it bears many calories and cholesterol. Moreover, it does not provide enough nutrients and minerals. There are not many ingredients, and they are not that nutritious. However, there is room for experimentation with other nutritional components, which can increase its nutrient content. You can also prepare it at home as the recipes are pretty simple and include commonly available ingredients. Homemade edibles are always better than commercially available ones since it allows you to alter their taste and texture according to your needs.
A. Modern aioli can be considered mayonnaise with a fresh tinge of garlic. However, traditional aioli is not mayonnaise as it contains egg yolks, ginger, and olive oil pounded to a thick paste or an emulsion.
A. As traditional aioli and mayonnaise may differ in their texture and uses, modern aioli is nothing but garlic mayonnaise. Traditionally, one pounded several garlic cloves into a paste in a mortar. The oil is added slowly as the chef mixes and crushes the paste constantly for an extended period to begin emulsifying the mixture. In contrast, mayonnaise is prepared by slowly whisking oil in egg yolks. Aioli works as dips for vegetables, eggs, french fries, a sauce for seafood, and grilled meat. On the other hand, mayonnaise works as a base for pasta, dip, sandwich, and burger spread. Although aioli and mayonnaise are both creamy emulsions, aioli is made from garlic, egg yolks, and olive oil, while mayonnaise is from egg yolks and canola oil. Both work as dips and spreads, but mayonnaise is more versatile and popular than aioli.
A. Mayonnaise and aioli feel the same in terms of texture, but both are pretty different. Mayonnaise comes in many different flavours, but there are not many options for aioli. If you have garlic mayonnaise, it is nothing but aioli. It depends on your taste if you want to substitute mayo for aioli.
A. This usually happens with homemade aioli. Extra virgin olive oil, a crucial ingredient in aioli, contains bitter-tasting compounds called polyphenols that are typically bound by fatty acids, preventing them from diffusing in a liquid. The blades of a blender or an electric mixer break olive oil into much smaller droplets than those created from hand-whisking. The smaller the droplets, the more polyphenols come off and scatter, and the more bitter the aioli will be.
A. As aioli itself means ‘garlic oil’, the term garlic aioli is redundant. However, manufacturers use these terms to differentiate between different flavours of aioli.
A. The number of calories present in a 100 g serving of aioli is 769kcal. However, it mainly comes from the oil and egg yolk abundant in aioli.
A. Aioli is very safe for consumption as long as it is made with fresh ingredients and does not contain unnecessary additives. Things to watch out for are preservatives, acidity regulators, artificial sweeteners, thickeners, stabilising agents, trans fat, and food colours. Also, people with egg yolk and mustard allergies should consider looking at the percentage of respective ingredients or looking for other safer options.
A. Yes! You can make it two or three days before consumption. However, do not forget to store it in an air-tight container or cover it properly in the fridge. Moreover, the taste will get denser with time due to the presence of garlic in it.
A. Toum and aioli are pretty similar due to the common ingredients used in their preparation methods. Aioli is made by continuously whisking mashed garlic and slowly adding olive oil. On the other hand, Toum preparation happens by crushing garlic, lemon juice, mint, olive oil, and salt. It is famous as a dip in Lebanese cuisine, primarily with chicken.
A. Upon refrigeration, homemade aioli can last up to 7 days after preparation. After that, it can last for a shorter or longer period depending upon the freshness of the ingredients used. However, you should check it by smell or taste after every few days to ensure it is not beginning to spoil.