1 Serving Mustard ( / Oz.) contains 23 calories, making it an excellent low-calorie addition to any meal. But mustard is not just a condiment to spice up your sandwich. It has a unique taste and plenty of health and culinary benefits.

According to the USDA, one teaspoon of mustard contains 9 calories, 0.6 grams of protein, 0.6 grams of fat, and 0.3 grams of dietary fiber. Mustard is also an excellent source of omega-3 fatty acids, iron, calcium, and phosphorous. It can improve digestion, strengthen bones, and even help prevent cancer.

Whether you're a fan of classic yellow mustard, spicy brown mustard, or Dijon mustard, there's a type of mustard that will suit your taste buds and culinary preferences. Let's explore the different types of mustard and how to use them to add some pizzazz to your meals.

Health Benefits of Mustard

Mustard seeds are rich in antioxidants and anti-inflammatory compounds, such as selenium, magnesium, and omega-3 fatty acids. Mustard can help reduce inflammation, improve heart health, and prevent cancer. It can also improve digestion, relieve respiratory congestion, and promote healthy skin. Mustard oil has antibacterial and antifungal properties and is effective against skin infections and dandruff. Using mustard to replace high-calorie condiments like mayo and ketchup can help you maintain a healthy weight and reduce your risk of chronic diseases.

Different Types of Mustard

Yellow mustard is the mildest and most popular type of mustard in the US. It is made from white mustard seeds, vinegar, and turmeric, giving it a bright yellow color. Spicy brown mustard is made from brown mustard seeds, vinegar, and sometimes beer. It has a spicy and tangy flavor and is often used in deli sandwiches and hot dogs. Dijon mustard is originally from Dijon, France, and is made from brown or black mustard seeds, white wine, and vinegar. It has a smooth and tangy flavor and is great for dressings and marinades.

Mustard as a Condiment

Using mustard instead of mayo or ketchup is an easy way to save calories and boost flavor. Mustard can be used as a dipping sauce for veggies or a spread for sandwiches and burgers. Mixing mustard with honey and vinegar makes a sweet and tangy dressing for salads. Adding mustard to marinades can tenderize meat and poultry and add a savory flavor. Mustard can even be added to desserts, like chocolate truffles, for a unique and spicy twist.

Recipes using Mustard

Mustard is a versatile ingredient that can be used in dips, dressings, marinades, and sauces. Classic dishes that use mustard include potato salad, deviled eggs, and ham and cheese sandwiches. For a simple but flavorful dish, coat chicken breasts in a mixture of honey, mustard, and soy sauce and bake in the oven. Mustard can also be used in pasta sauces, like creamy Dijon sauce. For a quick and healthy snack, spread mustard on a rice cake and top with avocado and smoked salmon.

How Mustard is Made

Mustard seeds are the main ingredient in mustard. They can be yellow, brown, or black and have a pungent flavor. The seeds are ground into a paste and mixed with vinegar, water, salt, and other spices to make mustard. The type of mustard seed and the other ingredients used will determine the flavor and heat of the mustard. Some mustards also contain sugar, honey, or beer for added flavor. Mustard is then packaged into jars or bottles for consumers to enjoy.

Health Risks of Mustard

While mustard has many health benefits, it can also cause allergic reactions in some people. Mustard allergies are not as common as peanut or shellfish allergies, but they can be severe. Mustard can also interact with certain medications, like blood thinners, and should be used in moderation by people taking these medications. Consuming large amounts of mustard can also cause stomach upset and irritation.

Substitutes for Mustard

Dijon mustard can be substituted with honey mustard or spicy brown mustard, while yellow mustard can be substituted with mayonnaise or ketchup. If you want a healthier alternative to mustard, try Greek yogurt, hummus, or avocado as a spread or a dip for veggies. Experiment with different condiments and spreads to find the perfect match for your taste buds and dietary preferences.

Mustard vs Other Condiments

One teaspoon of mustard contains 9 calories, compared to 57 calories in mayonnaise and 15 calories in ketchup. Mustard is also lower in fat and cholesterol than these condiments. Mustard also has a unique flavor and can be used in a variety of dishes. While mayo and ketchup are often limited to sandwiches and burgers, mustard can be used in dressings, marinades, and sauces. If you want to boost flavor without adding too many calories or unhealthy fats, reach for the mustard instead of the mayo or ketchup.

Using Mustard in Meal Prep

Mustard can be used in marinades to tenderize meat and add flavor. It can also be mixed with oils and vinegars to make a tangy and flavorful salad dressing. You can also use mustard as a spread for wraps or sandwiches, or as a dip for veggies or pretzels. And because mustard is low in calories, using it in your meal prep can help you stay on track with your weight loss goals. Get creative and experiment with different types of mustards and recipes to add some excitement to your meal prep routine.

Interesting Facts about Mustard

Mustard has been used for centuries as a medicine, a condiment, and a dye. It was even used in ancient Rome as a foot soak and a toothpaste. In the Middle Ages, mustard was used as a cure for everything from insomnia to scorpion stings. It was also believed to enhance sexual potency. Today, mustard is a popular condiment all over the world and is a favorite of Americans for hot dogs and burgers. It is also used in many traditional dishes, like English roast beef and German pretzels.