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Mustard Seeds Health Benefits and Healthy Recipes

Nuts and Seeds

Mustard Seeds Health Benefits and Healthy Recipes

Mad over Mustard Seeds

Mustard seeds have been highly prized culinary oil seeds across the globe and have been in use for both cooking and medicinal purposes since ancient times as well. Mustard seeds are largely fruit pods obtained from the mustard plant, in the Brassica family. Some of the close members of mustards in this family include cabbage, broccoli, brussels-sprouts, etc. Their scientific name is Brassica Juncea. Mustard seeds are native to Asia Minor, but these days cultivated as one of the main commercial crop in Canada, India, China, and temperate regions of Europe.

Mustard seeds are a result of a thriving winter crop. The mustard plant reaches about 4-5 feet in height and bears golden-yellow flowers. Mustard Seeds are  tiny and round, measuring about one mm in diameter found encased inside a fruit pod. In general, there are three main varieties of mustard seeds that are grown and cultivated worldwide for use. White mustard seeds are light straw-yellow and slightly larger than the other two varieties. White seeds exhibit mild pungency. Black mustard seeds commonly grow in South Asia. They are sharp and more pungent than the other two varieties. Brown mustard seeds are native to the sub-Himalayan plains of Northern India and are most commonly used across North Indian food and different cuisines as a medium to impart both flavour and a mild hit of pungency in curries and kebabs.

Mustard Seeds Benefits

Mustard Seeds nutrition profile is not something to be trifled with. These small and dark grains are incredibly good for health and are popular in both cooking recipes and homestyle medicinal remedies that have been passed down through generation after generation in India and across the planet.

100 g of seeds provide 508 calories, 29 grams  of carbs, 26 grams of protein, 36 grams of total fat, zero cholesterol which makes them ideal for those who have heart issues and 12.2 grams of fibre. Mustard seeds benefits are also because these small seeds are packed with quality proteins, essential oils, vitamins, minerals, and dietary fiber like folates, niacin, thiamin, riboflavin, pyridoxine (vitaminB-6), and pantothenic acid.

Mustard seeds are a rich source of health benefiting minerals such as Calcium, manganese, copper, iron, selenium and zinc to name a few. Calcium helps build bone and teeth. Manganese used by the body as a cofactor for the antioxidant enzyme superoxide dismutase. Copper required in the production of red blood cells. Iron is essential for the red blood cell formation and cellular metabolism.

Health Benefits
  • Mustard seeds and its oil has traditionally been used to relieve muscle pain, rheumatism and arthritic pain.
  • In India, mustard oil is applied to the scalp and is believed to stimulate hair growth.
  • Its ground seeds act as a laxative, stimulant to the gastric mucosa and increase intestinal secretion.
Culinary Uses
  • Mustards exude pungent, nutty flavor when gently roasted under low flame.
  • Brown as well white mustards are used in pickling with raw mango, bitter gourd, etc.
  • Mustard fish curry, prepared with thin mustard paste, coriander powder, chilies and nigella is popular in Bangladesh and West Bengal.
  • Different kind of chefs use mustard seeds mixed with herbs, spices, honey, tomato, etc., in many parts of the world.
  • Mustard paste is used in salad dressings, sandwiches, and hot-dogs, and mayonnaise.
  • American yellow mustard is prepared with white seeds, vinegar, spices, turmeric, and sugar.
  • Mustard oil is one of popular cooking oils used in many North Indian and Pakistani recipes.

Mustard Seed Benefits Recipes

Potato Curry in Mustard Seeds Sauce
  • 3 Medium Potatoes
  • 1 Finely chopped Onion
  • 1 Tablespoon Ginger garlic paste
  • 3 – 4 Nos. Green chilis
  • 1 Cup Coconut milk (thick)
  • 1 Teaspoon Kalonji seeds (black cumin/ nigella seeds)
  • ¼ Teaspoon Turmeric powder
  • 1 ½ Teaspoon Garam masala
  • 1 Teaspoon Chaat masala optional
  • Salt – as required
  • ¼ Cup Oil
  • Soak yellow and black mustard seeds in warm water for about 2-3 hours.
  • Once mustard seeds were soaked well, grind in a mixer/blender with ¼ Cup of water and green chilis to a fine paste. Mustard sauce is now ready. Keep aside.
  • Pressure cook 3 medium potatoes for 1 whistle. Let the pressure settles. Dice the potatoes to 1 inch cubes.
  • In a pan, heat 2 tbsp oil, add the diced potatoes and roast it till golden brown. Once roasted well transfer to a plate and keep aside.
  • In the same pan, heat remaining oil, add kalonji seeds, let it splutter. Now add chopped onions, sauté well until it turns golden brown at the edges.
  • Add the spices, turmeric powder, garam masala, chaat masala, ginger garlic paste and salt.
  • Saute for few minutes until the raw smell goes off. Make sure not to burn the spices, if so can add few tablespoons of water while cooking.
  • Add mustard sauce to the spice mixture along with ¼ cup of water. It starts bubbling and nice aroma spreads the kitchen. Continue to cook to for 10 – 15 minutes.
  • Add mustard sauce to the spice mixture along with 1 cup of water. It starts bubbling and nice aroma spreads the kitchen. Continue to cook to for 10 – 15 minutes. The curry gets thickened.
  • Switch off the heat and finally add roasted potatoes, garnish with coriander leaves. Serve hot with rice, roti or naan.
Fish Mustard Seeds Curry
  • 4 pieces rohu fish
  • 1 teaspoon red chilli powder
  • 3 tablespoon fish oil
  • 2 teaspoon mustard seeds
  • 2 black cardamom
  • water as required
  • 1 teaspoon garam masala powder
  • 1 1/2 teaspoon powdered turmeric
  • salt as required
  • 1 teaspoon fenugreek seeds
  • 2 cloves garlic
  • 1 onion
  • 1 teaspoon coriander powder
  • 1 teaspoon lime juice
  • 1 green chilli
  • Wash the fish pieces properly and pat dry them using the paper towel.
  • Now, in a separate bowl combine, garam masala powder, coriander powder, turmeric powder and red chilli powder along with salt.
  • Marinate the fish pieces in this bowl and make sure the fish pieces have an even coating of this paste. Keep it aside.
  • Now, heat a pan over medium flame and pour oil on it.
  • Once hot, add these marinated fish pieces on it and fry till they turn brown from all the sides or until well cooked.
  • Once fried, transfer to a large bowl. Now, put fenugreek seeds, mustard seeds, garlic cloves and black cardamoms in a blender and grind to make a smooth paste. Keep it aside.
  • In a separate pan, pour oil over medium flame.
  • Add the ground masala paste, garam masala powder along with chopped onions in it and saute.
  • Now pour a little water as required in this pan along with fried fish pieces and simmer for 3-4 minutes over medium flame.
  • Your mustard fish curry is now ready.
  • Add the lime juice and remove from flame.
  • Transfer it to a serving dish and garnish with sliced green chilli.
  • Serve hot along with steamed rice.

Have you given a thought as to where you want to buy your mustard seeds from? Sure, they are easily available at your near by kirane vallas but are those seeds the best quality for your home and loved ones. Try buying your mustard seeds online from quality vendors such as Inaaya Snack Smarter. They deliver fresh ingredients to every part of the country right till your doorstep and are cheaper than the market average.

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