Mustard: Spicy Seeds & Classic Condiment

Mustard comes from the seeds of several *Brassica* species: **white/yellow, brown, and black mustard**. The seeds are used whole for tempering, ground into spice powders, or processed into the familiar **prepared mustard condiment**.

- **Calories:** ~55 - **Protein:** ~3 g - **Fat:** ~3 g (healthy fats) - **Fiber:** ~2 g - Contains selenium, magnesium, isothiocyanates (bioactive plant compounds)

- **Rich in phytonutrients:** may support detoxification enzymes - **Adds flavor with minimal calories**—good for reducing added salt/fat - **Good source of selenium & magnesium** (support thyroid and muscle function)

- Strong flavor—can overpower dishes - May cause mild heartburn in sensitive individuals - Prepared mustard can be **high in sodium**—check labels

- **Seeds:** toast in oil for Indian tadka, pickling spice mixes - **Powder:** mix with water to make fresh mustard paste - **Prepared mustard:** sandwiches, dressings, marinades - Pairs well with honey, vinegar, meats, root vegetables

Mustard is a versatile ingredient—spicy, tangy, and full of beneficial plant compounds. Excellent for flavoring and for culinary creativity.