[Want to get straight to the recipes? Click here!] The condiment we know as mustard is most commonly made from seeds of the yellow or white mustard plant, known as Brassica alba, though black or brown mustard seeds are also used for certain mustard varieties. These seeds are then ground into mustard powder and combined with other ingredients, which often include vinegar, salt, and lemon.

This mixture is a popular one, which accounts for the fact that mustard is actually the second most used spice in the US (after only peppercorns). Yet though the first thing you think of when you hear "mustard" may be hot dogs and barbecues, mustard itself isn't half bad for you!

First of all, even most commercial brands of plain mustard may contain as few as zero calories, with even the heftier brands generally coming in at five or ten. Mustard seeds have also been used for medicinal purposes since its use by physicians in ancient Rome and Greece, and this is one case where our intuitive early logic may have been spot on.

Mustard actually belongs to the same family as broccoli and cabbage, meaning that it likewise contains glucosinolates, an antioxidant which the body can break down into isothiocyanates.

These isothiocyanates can then help fight inflammation and oxidative stress, and may even work to fight cancer. For instance, mustard seed supplementation was found to reduce the incidence of colon cancer in mice!

mustard

Mustard seeds also contain a ton of nutrients, including omega-3 fatty acids, calcium, fiber, iron, manganese, magnesium, niacin, phosphorus, protein, and zinc! Unfortunately, you'll probably be consuming mustard in such small amounts that it's no replacement for an overall healthy diet, but it can certainly give your meal a tasty boost!

Many have also found that consuming mustard reduces their muscle cramps, an effect probably due to its high concentration of electrolytes. Inhaling mustard vapors or gargling with mustard tea can also help fight congestion and breathing problems, and one mouse study has indicated that mustard can help relieve symptoms of allergic contact dermatitis. Rat studies have also shown that mustard may be able to lower cholesterol.

You should, however, be aware that mustard is a goitgrogen, meaning that it may interfere with thyroid function, so you may want to avoid it if you already have thyroid problems and you should probably refrain from consuming it in large amounts. Mustard also contains the anti-nutrient oxalate, which can cause kidney stones and interfere with calcium absorption.

For most people, though, a little mustard may be a quick and easy way to boost their weight loss! Studies have found that it may temporarily increase your metabolic rate by up to 25 percent, and its strong flavor means that it may also help your feel satisfied after eating less.

However, that's only if you mix your mustard seeds with healthy ingredients rather than settling for a lackluster commercial version that contains ingredients that may impede your progress. Grey Poupon Dijon mustard, for instance, contains sugar, as well as the preservatives citric and tartaric acid.

Our mustard also only has 13 grams of sodium in comparison to typical brands, which tend to range from 50 to over 100. It also adds in healthy ingredients like garlic, onion, and horseradish that give it an even greater health and metabolism boost!

mustardlove

Additionally, commercial mustard brands almost all use white vinegar, which is made from lackluster grains, while our version uses nutrient-packed apple cider vinegar instead.

Your homemade mustard will also be fresher than anything store-bought and likely have a stronger, more complex flavor. As long as they are permitted on your phase of the 123Diet, you should also feel free to add or subtract ingredients to your taste until you find a version that's just spicy enough for you!

For example, some mustard recipes include the super spice turmeric, which is omitted in our first recipe. Since many other spices also have substantial heath and weight-loss benefits, the more the merrier!

Flavored mustards like honey mustard tend to be far higher in fat than plain mustard is and to contain even more problematic additives like corn syrup, with even fat-free versions clocking in at around 50 calories per serving and full-fat versions veering as high as 120.

Making your own honey mustard with actual honey may be a good solution once you're off the 123Diet, but in the meantime you can get the same sweetness the low-calorie way from stevia in the recipes below.

Any mustard dressing is also likely to be loaded with unnecessary fat and calories, so we're giving you not one but two potential substitutes. First, there's our Sweet and Spicy Mustard Dressing, and if you prefer your mustard on the simpler side, our recipe for Tangy Lemon Mustard Dressing may be more your style. Another idea is to use your daily dairy allowance and mix mustard powder with one tablespoon sour cream or yogurt.

We've also included a Sweet Mustard Chicken recipe if you want an idea for a mustardy meal, and if you're more in a seafood sort of mood, you can check out this recipe for spicy mustard shrimp!

Homemade Mustard

mustard in a jar

Enjoy your mustard the healthy way with this simple recipe! Estimated nutritional value of 8 calories, and .2 g fat.

Prep Time
5 minutes
Cook time
2 minutes
Yield
1 or more servings

Ingredients

  • 2 tablespoons ground mustard powder
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • ½ teaspoon ground ginger
  • ½ teaspoon grated horseradish (optional)
  • ½ cup apple cider vinegar
  • ¼ cup water
  • 1 tablespoon lemon juice
  • Stevia to taste

Directions
Mix ingredients together thoroughly, heat in a saucepan for 2-3 minutes. Pack warm mustard into a jar and top with lemon juice. Mustard will last up to two weeks in the refrigerator. Add water as needed for consistency.

Recipe provided by


Sweet and Spicy Mustard Dressing

aparagus in sweet and spicy mustard

Add some bite to your salad with this sweet and spicy mustard dressing! Estimated nutritional value of 30 calories and .3 g fat.

Prep Time
5 minutes
Cook time
5 minutes
Yield
Makes 1-2 servings

Ingredients

  • 2 tablespoons homemade mustard recipe
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1 tablespoon Bragg’s liquid aminos
  • Pinch of turmeric
  • 1 clove garlic finely minced
  • 1 tablespoon minced onion
  • Stevia to taste
  • Water to desired consistency

Directions
Dissolve spices in liquid ingredients. Mix thoroughly and heat slightly in a saucepan. Add a little water or extra vinegar to create desired consistency.

Recipe provided by

Tangy Lemon Mustard Dressing

meat in tangy lemon mustard dressing

Enjoy your mustard the tangy way with this delicious recipe! Estimated nutritional value of 15 calories and .7 g fat.

Prep Time
5 minutes
Cook time
N/A
Yield
1 or more servings

Ingredients

  • 2 tbsp freshly squeezed lemon juice
  • 1/2 tsp mustard powder
  • 1/4 tsp salt
  • 4 tbsp apple cider vinegar

Directions
Combine all ingredients in a small jar with a tight fitting lid. Shake vigorously for 30 seconds until emulsified.

Recipe provided by

Sweet Mustard Chicken

sweet mustard chicken

Jazz up your chicken dinner with this healthy recipe! Estimated nutritional value of 136 calories, 3g fat, 64 mg cholesterol, 2.7 g carbohydrates, .5 g fiber, 25.9 g protein, and 1g sugar.

Prep Time
10 minutes
Cook time
10 minutes
Yield
Makes 1 serving (1 protein)

Ingredients

  • 100 grams chicken breast
  • ¼ cup chicken broth or water
  • 2 tablespoons Bragg’s liquid aminos
  • 1/8 teaspoon mustard powder or to taste
  • ¼ teaspoon fresh ginger or sprinkle of ginger powder
  • 1 tablespoon chopped onion
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
  • Stevia to taste

Directions
Disolve spices in chicken broth. Add chicken, broth, and onion, to a small saucepan and cook on medium heat for about 5-10 minutes or until chicken is tender. Periodically deglaze the pan with a little water to create a richer sauce.

Recipe provided by

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