(MUSTARD-CRUSTED SALMON and ROASTED ASPARAGUS – recipe below)
Phytonutrient Compounds Protective Against Gastrointestinal Cancer
Like other Brassicas, mustard seeds contain plentiful amounts of phytonutrients called glucosinolates. The seeds also contain myrosinase enzymes that can break apart the glucosinolates into other phytonutrients called isothiocyanates. The isothiocyanates in mustard seed (and other Brassicas) have been repeatedly studied for their anti-cancer effects. In animal studies—and particularly in studies involving the gastrointestinal tract and colorectal cancer—intake of isothiocyanates has been shown to inhibit growth of existing cancer cells and to be protective against the formation of such cells.
Anti-Inflammatory Effects from Selenium and Magnesium
Mustard seeds emerged with then food ranking system as an excellent source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They also qualified as a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
Mustard seeds also qualified as a very good source of omega-3 fatty acids and manganese as well as a good source of phosphorus, copper, and vitamin B1.
Mustard seeds are sold either whole or as a ground powder.
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
Tips for Preparing Mustard Seeds
- 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.
- You can easily make your own mustard condiment by first macerating the seeds in wine, vinegar or water. Grind them into a smooth paste, adding herbs and spices such as tarragon, turmeric, garlic, pepper, paprika or any others that you prefer to give your homemade mustard its own unique taste.
How to Enjoy
A Few Quick 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
2 wild salmon fillets
8 oz asparagus
1 tablespoon garlic infused olive oil
sea salt to taste
freshly ground pepper to taste
2 tbl whole grain mustard
Preheat oven to 400 degrees and line a rimmed baking sheet with parchment paper.
Put the salmon on one end of baking sheet and asparagus on the other end. Drizzle asparagus with olive oil and toss to coat. Season with salt and pepper to taste. Spread mustard on top of salmon.
Bake until salmon is cooked through and asparagus starts to caramelize but is still crisp, about 10 minutes. Serve with lemon.