Mustard seeds

Health benefits

Mustard seeds belong to the Brassica family of cruciferous plants, a group studied extensively for its sulfur-containing phytonutrients.

Glucosinolates and gastrointestinal protection

Like other Brassicas, mustard seeds contain glucosinolates and the myrosinase enzymes that hydrolyze them into isothiocyanates (ITCs). In animal studies focused on the gastrointestinal tract and colorectal cancer, ITC intake inhibited the growth of existing cancer cells and reduced the formation of new ones.

Selenium, magnesium, and inflammatory modulation

Two teaspoons of mustard seeds provide 15% DV of selenium (8.32 mcg), a trace mineral that functions as a cofactor for glutathione peroxidase and has been linked in clinical studies to reduced asthma severity and lower rheumatoid arthritis symptoms. The same serving supplies 4% DV of magnesium (14.8 mg). Magnesium acts as a natural calcium channel blocker, and adequate intake is associated with lower blood pressure, fewer migraine episodes, and reduced cardiovascular event risk in patients with atherosclerosis.

Mustard seeds also provide omega-3 fatty acids (0.15 g per serving, 6% DV), manganese, phosphorus, copper, and vitamin B1.

Description

Mustard seeds come from a cruciferous plant related to broccoli, Brussels sprouts, and cabbage. Approximately forty varieties exist, but three principal types dominate: black mustard (Brassica nigra), white mustard (Brassica alba), and brown mustard (Brassica juncea). Black seeds carry the most pungent flavor. White seeds (actually yellow in color) are the mildest and form the basis of American yellow mustard. Brown seeds, dark yellow in color, produce the sharp acrid bite characteristic of Dijon mustard.

Mustard seeds are sold either whole or as a ground powder.

History

Mustard seeds can be traced to different areas of Europe and Asia with the white variety originating in the eastern Mediterranean regions, the brown from the foothills of the Himalayan Mountains, and the black from the Middle East. Mustard seeds are mentioned in ancient Sanskrit writings dating back about 5,000 years ago. They are also mentioned in the New Testament in which the kingdom of Heaven is compared to a grain of mustard seed.

While mustard seeds were used for their culinary properties in ancient Greece, it seems that it was the ancient Romans who invented a paste from the ground seeds, which was probably the ancestor of our modern day mustard condiment. The physicians of both civilizations, including the father of medicine Hippocrates, used mustard seed medicinally.

Mustard seed is one of the most popular spices traded in the world today. As it grows well in temperate climates, the areas that produce the greatest amount of mustard seeds currently include Hungary, Great Britain, India, Canada and the United States.

How to select and store

Even through dried herbs and spices are widely available in supermarkets, explore the local spice stores in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness compared to those offered in regular markets. Just like with other dried spices, try to select organically grown mustard seeds or powder since this will give you more assurance that the herbs have not been irradiated.

Mustard powder and mustard seeds should be kept in a tightly sealed container in a cool, dark and dry place. Prepared mustard and mustard oil should both be refrigerated.

Tips for preparing and cooking

Preparation

• Mustard seeds or mustard powder can be used as a condiment in a variety of dishes. Mustard seeds can be used as is or can be roasted in a skillet.
• While dried mustard powder does not have a very strong quality, mixing it with water initiates an enzymatic process that enhances its pungency and heat. To moderate its sharp flavor, you can either add some very hot water or an acidic substance such as vinegar, either of which will stop the enzymatic process.
• Homemade mustard starts with macerating seeds in wine, vinegar, or water, then grinding into a smooth paste. Add herbs and spices such as tarragon, turmeric, garlic, pepper, or paprika to taste.

How to enjoy

Serving ideas

Dredge chicken breast in prepared mustard and whole mustard seeds and bake.

Add some Dijon mustard to your favorite vinaigrette dressing.

Make a delicious cold millet salad by combining the cooked and cooled grain with chopped scallions, baked tofu cubes, garden peas and mustard seeds. Dress with lemon juice and olive oil.

Marinate salmon fillets in a combination of Dijon mustard and white wine.

Combine prepared mustard with honey and the seasonings of your choice to make a pungently sweet dipping sauce.

Add a collage of taste and color to rice by sprinkling some brown, black and white mustard seeds on top.

Nutritional profile

Two tsp (4g) at 20 calories provides selenium (15% DV). Smaller but measurable amounts of omega-3 fats (6% DV), phosphorus (5% DV), omega 3 fatty acids (4.6% DV), manganese (4% DV), magnesium (4% DV), tryptophan (3.1% DV), copper (3% DV), vitamin B1 (3% DV) round out the profile.

Individual concerns

Mustard seeds is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.