Posted in Featured, Health & Wellness, Healthy Eating

Flavors Of Fall: Mustard

Written by Kim Fuller on October 12, 2011 with 1 Comment

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This article is part 5 of 9 in the series Flavors of Fall

Mustard Octoberfest bratwursts would be bare without the addition of this season’s favorite spicy and rustic condiment.

Use mustard to garnish grilled, baked and sauteed foods, and mix it into both hearty and heathy salads.


Mustard is made from the seeds of mustard plants. The seed varieties range from bright yellow to dark brown, and are then mixed with water, salt and lemon to make standard mustard. Whole grain, or granary, mustards are made when the seeds are not ground when they are mixed with other ingredients.

Mustards can be mild or very hot in flavor, depending on other ingredients, such as vinegar, which are added and set-off the heat in the mustard to make it milder. English mustards are generally the strongest—made with only  only ground mustard seeds, water, salt and lemon. French mustards, such as Dijon, as well as German and American mustards, are generally milder since they contain vinegar.


Add mustard to your classic burgers and sausages (and don’t forget the veggie versions!). Also, try mixing in a little mustard with sauteed or roasted vegetables, and marinate fish and meat in mustard-based sauces.

Make a mustard vinaigrette for a dressing or marinade by combining one tablespoon of vinegar with one tablespoon of Dijon mustard. Add about three tablespoons of olive oil and then salt and pepper to taste. You can also make a healthy honey mustard dressing or sauce by combining one tablespoon of mustard with one tablespoon of honey, 1/4 cup of plain yogurt and a squeeze of lemon juice.

Although mustard greens are not at all related to mustard seeds, add these spicy leaves to your salads or sandwiches this season too!


Mustard seeds are a very good source of selenium—a nutrient that has been shown to reduce symptoms of rheumatoid arthritis and temper asthma, and has also been linked to cancer prevention, according to

The seeds are also a good source of omega-3 fatty acids, as well as dietary fiber, protein, iron, calcium, zinc, niacin, magnesium, manganese and phosphorus.

Now you have even more reason to relish in this versatile and flavorful spread this season!

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    [...]…Very Interesting…[...]…

  2. indian dai,with fresh brown or yellow mustard seeds………………………………………….

    cumnin seeds
    lemon juice
    habernero peppers (or choice)
    cumnin powder
    gaim masala

    put in a sauce pan and saute to your liking,and then add water,and lentls and now your have a wonderful detox meal for fall through winter.
    add quinoa ……………..if you what added proteins, amino acids…

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