When doing almost any diet, they say that mustard is one of the healthiest condiments, so it would make sense that it is even better for you in its purest form: seeds. Mustard is found in many dishes, even our everyday deli sandwich, so let's take a look at how it benefits us.
- Mustard Seeds are rich in copper, calcium, magnesium, and potassium. They are also great sources of Vitamins C and K, riboflavin and Vitamin B6
- Mustard seeds have a high percentage of dietary fiber
- Research has proven that mustard seeds can help prevent cancer growth, relieve headaches, improve digestion, and promote heart health.
- Fun Fact: Mustard belongs to the same family as broccoli, kale, and cabbage: cruciferous vegetables. Each of these ingredients have been already been highlighted as some of the most healthy greens.
Recipes:
Pickled Mustard Seeds (chilipeppermadness.com)
- 1/2 cup Yellow Mustard Seeds
- 3/4 cup Apple Cider Vinegar
- 1/2 teaspoon Salt
- 2 tablespoons Honey or Sugar
- 1/2 - 1 teaspoon Red Pepper Flakes
- 1/2 teaspoon Black Pepper
- Rinse the mustard seeds with water through a sieve or through a cheese cloth.
- Add the rinsed seeds, 3/4 cup of the apple cider vinegar, and salt to a small bowl and soak for two hours at room temperature.
- Add the soaked mustard seeds to a small pot. Stir in the honey or sugar, red pepper flakes and black pepper. Bring to a quick boil, then reduce the heat and simmer for 20 minutes.
- Allow to cool. Stir in the remaining ¼ cup vinegar and transfer to a sealable jar or container. Keep in the refrigerator.
Mustard Seed New Potatoes (bbcgoodfood.com)
- 1 1/2 kg New Potatoes, halved
- 1 tablespoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 2 teaspoons Ground Turmeric
- 1 teaspoon Chilli Flakes
- 2 tablespoons Vegetable Oil
- Combine the potatoes, mustard, cumin seeds, turmeric, 1 tsp each salt and black pepper, the chilli flakes and oil in a large bowl. Tip into a flameproof dish (cast iron works well) along with 100ml water, and cover tightly with foil.
- Put the dish on the grill directly over the coals and cook for 30 mins, stirring after 15 mins. Remove the foil and use a fish slice to turn over the potatoes (they should be tender), scraping up any stuck spices. Move the dish to the indirect heat and cook for 15 mins to brown.
Cauliflower with Melted Onions and Mustard Seeds (foodandwine.com)
- 1 tablespoon Unsalted Butter
- 1/4 cup Vegetable Oil
- two 2 1/2 pound heads of Cauliflower
- Salt and Freshly Ground Pepper
- 2 large Sweet Onions
- 1 teaspoon Curry Powder
- 1 teaspoon Yellow Mustard Seeds
- 1 tablespoon Fresh Lemon Juice
- 1/2 cup Chopped Cilantro
- Preheat the oven to 450°. In a large roasting pan, melt the butter in 1 tablespoon of the oil in the oven; swirl to combine. Add the cauliflower, stems up, and season with salt and pepper. Cover with foil and bake on the bottom shelf of the oven for 30 minutes. Increase the oven temperature to 500° and bake for 10 minutes. Remove the foil and continue to bake for 10 minutes longer, or until the cauliflower starts to caramelize on the bottom.
- Meanwhile, in a large skillet, heat the remaining 3 tablespoons of oil. Add the onions, cover and cook over low heat, stirring occasionally, until very tender, about 20 minutes. Stir in the curry powder and mustard seeds and cook, stirring, until fragrant, about 5 minutes. Add the lemon juice and season the onions with salt and pepper.
- Transfer the roasted cauliflower to a large serving bowl and spoon the onions on top. Sprinkle with the chopped cilantro and serve at once.
