. Mustard works great as a multipurpose food and flavoring, plus it’s very low in calories, high in phytonutrients and adds flavor and depth to dishes.
The health benefits of mustard seeds are partly attributed to their home among the Brassica foods found in the cruciferous plant family (cabbage family). The isothiocyanates in mustard seeds (and other Brassicas) have been repeatedly studied for their anti-cancer effects.
There are approximately forty different varieties of plants and three principal types of seeds used in making mustard: black mustard (Brassica nigra), white mustard (Brassica alba), and brown mustard (Brassica juncea). Black mustard seeds have the most pungent taste, while white mustard seeds (which are actually yellow in color) are the mildest and are used to make the typical yellow American mustard. Brown mustard seeds, which are actually dark yellow in color, have a pungent taste and are used in Dijon mustard.
I use Dijon mustard when making chicken or egg salad because it adds wonderful flavor and I don’t have to use as much mayonnaise! And by now you should know that I also add turmeric or curry powder too. Actually, most of the prepared mustards contain turmeric for color which means more nutrition for us! So the next time you make chicken, fish or any meat, spread a little mustard before cooking.
I have to admit that I’ve been making salad dressing since I could hold a fork. My father was French, so we had some kind of salad with home made dressing every night. Once I left home, I started making a batch of dressing and stored it in a medium sized jar in the fridge. When it started getting low, I just added more ingredients. I never ran out of dressing!
There’s no specific amount of ingredients to make home made dressing because you can easily adjust to your tastes and available seasonings, but here’s a recipe for the basic dressing you’ll find in every French household and restaurant. I particularly like to use more mustard than typical because I like my dressing thick and well homogenized.
French Salad Dressing:
1 tsp – 1 Tbsp Dijon mustard (adjust to taste)
2 Tbsp Red wine vinegar (can use other flavored vinegars, sherry vinegar or white wine)
2 – 3 oz Olive oil or Canola oil (can mix half and half)
1 smashed clove of garlic (so you have the flavor without biting into a large piece)
Salt & pepper to taste
Add fresh herbs if available or dried parsley
Mix all ingredients well, then taste and adjust seasonings. I like to add a little lemon juice too or sometimes will add some dry wine to dilute the calories.
The usual ratio is 1 part vinegar to 3 parts oil, but it really varies on personal taste and preferences; some people like less vinegar. Try it and if you like it, multiply the ingredients and keep a jar in the fridge. Don’t worry if the dressing solidifies in the fridge, just take it out 5-10 minutes before using.
This dressing is great to serve with artichokes, steamed asparagus, leeks and cold or warm beets. It's also perfect on sliced tomato and onion salad, 3 bean salad, grated carrot salad, any raw veggies or with a Nicoise. The possibilities are endless!
Here’s another quick and healthy recipe using mustard, I’m sure the kids will love this “Orange Chicken”.
Pour 1 cup of orange juice in a small microwave safe dish and warm for about 20 seconds. Once warm, add 2 Tbsp of yellow/hot dog mustard and 1 Tbsp of honey (the orange juice needs to be warm enough for the honey and mustard to dissolve). You can add garlic, Cajun seasoning or your favorite spices. Pour over chicken or fish and cook in the oven at 350 degrees until done. Lovely!
- Josee
