WHAT ARE MUSTARD SEEDS?
Mustard seeds are tiny, round seeds from mustard plants, measuring 1–2 millimeters. They come in yellow-white, brown, and black varieties. White seeds are used in yellow mustard. Brown seeds have a pungent flavor, while black seeds are the hottest, often used in spicy and Dijon-style mustards.
HOW CAN YOU USE MUSTARD SEEDS?
Mustard seeds are used as a spice in South Asia. In North America, mustard seeds are used in spices and condiments. They can be used whole, crushed or ground into mustard powder. Yellow mustard seeds have a mild, slightly tangy taste and can be added to elevate the flavor of subtle ingredients. They are often used in seafood dishes and salad dressings, but can be mixed with your favorite rubs, sauces, pickling, and marinades.
HOW TO GROW MUSTARD SEEDS?
Mustard will grow well in most soils, but will produce the most seeds in rich, well drained, well-prepared soil with pH of no lessthan 6.0. Mustard needs full sun. It will thrive if given constant moisture. It prefers cool weather; light frost can even improve the flavor. Harvest the seeds once the seed pods turn brown.
RECIPE
Cauliflower with Ginger and Mustard Seeds
Adapted by Cooking Index
Makes 4 servings
124 calories per serving
11 grams Carbs
8 grams Fat
INGREDIENTS
2 tablespoons olive oil
2 teaspoons mustard seeds
2 teaspoons ginger root, grated, peeled
½ teaspoon turmeric
1 large cauliflower
½ cup water
1 ½ teaspoons fresh lemon juice
salt and pepper to taste (optional)
DIRECTIONS
1.In a large skillet, heat the oil over medium heat until it is hot but not smoking.
2. Add the mustard seeds, cover the skillet, and cook stirring occasionally until the popping subsides.
3. Stir in the ginger root and turmeric. Cook the mixture, stirring constantly, for about 30 seconds.
4. Add the cauliflower and stir to coat it with the oil and spices. Pour in ½ cup of water, cover, and steam. If the water evaporates, add a few more tablespoons at a time. Cook until the cauliflower is just tender, about 6 to 10 minutes.
5. Season the cauliflower mixture with lemon juice, and salt and pepper to taste. Serve warm.
Choosing to add salt will increase the sodium content of this dish.
Program adapted by: Shakera Williams, DHSc, MPH, Associate Nutrition & Community Health Agent, LSU AgCenter Northwest Region
Document created by: Markaye Russell, Extension Agent Nutrition & Community Health Agent, (FOH), LSU AgCenter Northeast Region
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