Today is not just another Saturday. Nope. Today is National Mustard Day, and that, my friends calls for a celebration. Happy National Mustard Day!
Seriously, though, mustard is one of the only condiments that packs as many health benefits as it does taste. If you want to get healthier, substitute mustard for mayo from today on. Here’s why:
Mustard adds flavor, phytonutrients, antioxidants, and omega-3’s. It’s made from combining ground mustard seeds with water, vinegar, and spices – three good for you things. The mustard plant is a cruciferous vegetable, in the same family as cabbage, broccoli, and brussel sprouts. Health benefits of the mustard seed include preventing cellular damage, which, in turn, prevents cancer growth, increasing healthy brain tissue, reducing the risk of heart disease, lowering blood pressure, and even reducing the severity of asthma and migraines.
Mustard can be used as a condiment, ingredient in a sauce, salad dressing, marinade, and more. Just remember to read the label and choose natural mustard without added sugar, sodium, or other unnecessary junk. Here are three simple and delicious mustard recipes:
1. The easiest dip ever: combine equal parts non-fat plain Greek yogurt with your favorite type of mustard. Add spices of choice. Skip other heavy dressings and use this as a thick, tasty salad dressing or dip for crudite! This couldn’t be easier to make and it adds some protein too – double good!
2. Light dressing: combine one part Dijon mustard with equal parts olive oil and whisk the two. Add one part red wine vinegar, a pinch of garlic powder, and a squeeze of fresh lemon juice and continue to whisk. Once mixed, use as salad dressing or a light sauce for steamed vegetables. This makes a great dip for steamed artichokes too!
3. Mustard marinade: mix equal parts Dijon mustard, fresh lemon juice, and honey. Add salt, pepper, and favorite herbs. Marinate chicken, fish, meat, or veggies for at least an hour and cook to your liking.
One Healthy Breakdown: mustard rocks, it’s a must condiment!
Makes 1-2 servings. Chop one medium shallot (or red onion) and two lemons. Sautee in pan lightly greased with olive oil. Squeeze remaining lemon juice and cook mixture until shallots turn slight light brown. Remove from heat and let cool. Cover and marinate your protein/veggies of choice in mixture for one hour before cooking or mix into your salad as is. Enjoy!