10 Delicious Ways to Eat Mustard Seeds for a Healthy Diet
Mustard seeds are tiny, round seeds from the mustard plant, a member of the cabbage family. They have a pungent, spicy, and nutty flavour that can add a kick to any dish. Apart from this, they are also rich in nutrients and antioxidants.
Consuming the mustard seeds regularly in your diet can boost your health and leverage many benefits. People worldwide use the mustard seeds differently to make this dish tasty and spicy. In this article, I will show you ten delicious ways to eat mustard seeds for a healthy diet.
How to Eat Mustard Seeds for a Healthy Diet
Mustard seeds can be eaten in many different ways, such as tempering them in oil, adding them to salads, making your mustard, roasting them, adding them to smoothies, or using them as a natural remedy. No matter how you eat them, mustard seeds are a delicious and healthy way to add flavour to your meals. Here are the ten best ways to consume mustard seeds in daily life.
Tempering is a technique of heating oil or ghee and adding spices such as mustard seeds, cumin seeds, fenugreek seeds, curry leaves, asafoetida, etc. to create a fragrant and flavorful base for dishes such as dal, rice, curries, etc. Tempering adds a crunchy texture and a nutty aroma to the your plate. It also helps release the essential oils and nutrients from the spices.
To temper mustard seeds:
- Heat some oil or ghee in a small pan over medium-high heat.
- When the oil is hot, add some mustard seeds and wait for them to pop and crackle.
- Be careful not to burn them.
- Once the tempering is done, pour it intointo your dish, mix well, and eat mustard seeds.
Pickling is a method of preserving food by immersing it in vinegar, salt, sugar, spices, etc. Pickling enhances the flavour and shelf life of the food. It also creates a probiotic environment that promotes good bacteria and digestion.
Mustard seeds are often used in pickling to add a spicy and tangy flavour. You can pickle vegetables such as cucumbers, carrots, cauliflower, radishes, onions, etc., with mustard seeds and other spices such as garlic, ginger, turmeric, red chilli powder, etc.
To pickle vegetables with mustard seeds,
- Wash and chop veggies into bite-sized pieces.
- Boil water and add salt and vinegar in a pot.
- Cook veggies briefly till crisp-tender; drain.
- Transfer veggies to a glass jar.
- Heat oil in another pot. Add mustard seeds and spices.
- Cook till seeds pop, then pour over veggies.
- Seal the jar and let it cool.
- Refrigerate for a week before eating.
3. Salad dressings
Salad dressings are sauces drizzled over salads to add flavour and moisture. Salad dressings can be made with various ingredients such as oil, vinegar, lemon juice, yogurt, honey, herbs, spices, etc.
Mustard seeds can be consumed as salad dressings that are creamy and tangy. You can use whole or ground mustard seeds or prepared mustard paste to make salad dressings with other ingredients such as olive oil, vinegar or lemon juice, honey or maple syrup, salt and pepper, and herbs such as parsley or dill.
To make a salad dressing with mustard seeds, whisk together olive oil, vinegar or lemon juice, honey or maple syrup, salt and pepper, and herbs in a small bowl. Add some whole or ground mustard seeds or prepared mustard paste and whisk again until well combined. Taste and adjust the seasoning as needed. Drizzle over your favourite salad greens and toss well.
Chutneys are condiments made with fruits or vegetables, sugar, vinegar, and spices. Chutneys can be sweet or savoury, smooth or chunky, and mild or spicy. They can be served with various dishes such as bread, cheese, curries, sandwiches, etc.
Mustard seeds can be used to make chutneys that are spicy and tangy. You can use fresh or dried fruits or vegetables such as mangoes, apples, pears, tomatoes, onions, etc., with mustard seeds and spices such as ginger, garlic, red chilli powder, turmeric, etc.
To make a chutney with mustard seeds,
- Heat some oil in a pan over medium heat. Add the mustard seeds and cook for a few minutes until they pop and become fragrant.
- Add the onion and garlic and cook until softened.
- Add the turmeric powder, coriander powder, cumin powder, garam masala, and salt and cook for a minute more.
- Add the sugar and water and bring to a boil.
- Reduce heat to low and simmer for 15 minutes or until the chutney has thickened.
- Let cool and serve with your favourite snacks or meals.
5. Mustard oil
Mustard oil is an edible oil that is extracted from mustard seeds. It has a strong and pungent flavour and aroma that can enhance the taste of any dish. It also has many health benefits, such as lowering cholesterol levels, improving blood circulation, reducing inflammation, and fighting infections.
Mustard seeds can be used as oil for cooking, frying and drizzling. It can also be used to make marinades, dressings, sauces, etc., with other ingredients such as lemon juice, garlic, ginger, honey, and herbs.
- To use mustard oil for cooking, frying, or baking, heat it in a pan over medium-high heat until it reaches its smoking point. Then reduce the heat and add your food. Cook until done and serve hot.
- To use mustard oil for drizzling over salads, soups, etc., simply pour some over your dish and enjoy.
- To use mustard oil for making marinades, dressings, sauces, etc., whisk it with other ingredients in a small bowl until well combined. Use as desired.
Raw mustard seeds can be eaten as they are or sprouted to increase their nutritional value and digestibility. Raw mustard seeds have a crunchy texture and a spicy flavour that can add zing to your diet. You can consume plain mustard seeds as a snack or add them to salads, sandwiches, wraps, etc.
- To eat raw mustard seeds as a snack, simply pop some in your mouth and chew well. Be careful not to eat too many at once as they can be very hot.
- To add raw mustard seeds to salads, sandwiches, wraps, etc., sprinkle some over your dish and enjoy.
- Soak some in water overnight in a glass jar to sprout mustard seeds. Drain and rinse them well, and then place them in a colander or a sprouting tray and cover them with a damp cloth. Keep them in a warm and dark place and rinse them twice daily until they sprout tiny tails after two to three days.
Mustard seeds can be used to make a warming and comforting soup. You can use whole or ground mustard seeds or prepared mustard paste to make soup with other ingredients such as potatoes, carrots, celery, onions, garlic, cream, cheese, herbs, etc.
To make a soup with mustard seeds,
- Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened.
- Add the mustard seeds, turmeric powder, cumin powder, coriander powder, garam masala, and salt and cook for a minute more.
- Add the chicken broth and milk and bring to a boil.
- Reduce heat to low and simmer for 15 minutes or until the soup has thickened.
- Stir in the cheddar cheese and parsley, and serve hot.
The curry often uses mustard seeds to add a nutty and spicy flavour to the sauce. You can use whole or ground mustard seeds or prepared mustard paste to make curry with other ingredients such as chicken, lamb, etc.
To make a curry with mustard seeds,
- Heat oil in a skillet over medium-high heat.
- Add whole/ground mustard seeds or prepared mustard paste, and cook till they pop.
- Put chopped onion, garlic, ginger, and spices (turmeric, cumin, coriander, chilli).
- Cook till the onion is soft and the spices smell fragrant.
- Add meat, veggies, legumes, water/coconut milk, and boil.
- Reduce heat simmer till meat cooks, and sauce thickens.
- Season with salt and pepper, and garnish with cilantro/mint.
- Serve hot with rice, bread, or noodles.
9. Dipping sauces
Mustard seeds can eaten by dipping souuces with their favorite food. You can use whole or ground mustard seeds to make dipping sauces with other ingredients such as yogurt, mayonnaise, ketchup, honey, etc.
To make a dipping sauce with mustard seeds:
- Whisk together some yogurt, mayonnaise, ketchup, honey, vinegar, lemon juice, salt, and pepper in a small bowl.
- Add some whole or ground mustard seeds and whisk again until well combined.
- Taste and adjust the seasoning as needed.
- Refrigerate the sauce for at least an hour before serving it with your favourite foods.
This is the other best method to consume mustard seeds and make the food crunchy and spicy. You can use whole or roasted mustard seeds to make snacks with other ingredients such as nuts, seeds, dried fruits, chocolate, caramel, etc.
To make a snack with mustard seeds, spread some whole or roasted ones on a baking sheet and bake them in a preheated oven at 180°C (350°F) for about 10 minutes or until golden and crisp. Let them cool completely, and then toss them with nuts, seeds, dried fruits, or other ingredients you like. Store them in an airtight container and eat them whenever you feel hungry or need an energy boost.