A Detailed Guide to Cooking with Cold Pressed Mustard Oil

Mustard oil is one of those essentials you’ll find in countless kitchens, especially across South Asia. It's not just loved for its strong, unique aroma, but also for all the good stuff it brings to the table health-wise. This oil is produced from mustard seeds, and is a tasty and fascinating ingredient. Out of all the varieties in mustard oil, cold pressed mustard oil is the most beneficial and the tastiest. So, if you're keen to step up your cooking game but still want to keep an eye on your health, getting to know how to use mustard oil can really transform your culinary adventures. 

Ready? Let’s take a closer look at cooking with cold pressed mustard oil, its benefits, some handy tips, and how it fits into both traditional and contemporary recipes.

Let’s start with understanding what cold pressed mustard oil is?

Cold pressed mustard oil is made by mechanically pressing and grinding mustard seeds without using heat or chemicals. The process retains the nutrients, the flavours, and the smells of the oil and is thus much healthier compared to refined mustard oil. Cold pressing preserves nutrients such as antioxidants, omega 3 fatty acids and vitamins that are healthy to our heart and our entire body in general.

In India, cold pressed mustard oil has high regards where people enjoy attractive and spicy recipes made from mustard oil. This oil is not restricted to becoming a cooking medium but plays an important role in making delicious and truthfully satisfying recipes made with mustard oil.

Why cook with cold pressed mustard oil?

Not much debate about it when it comes to cooking with it, as cold pressed mustard oil definitely brings you more advantages! Refined oils undergo several processing methods that wash off most important nutrients. Cold pressed mustard oil does not lose its natural flavour and is healthier too making it suitable for both cooking and other purposes.

1. Rich in omega-3 and omega-6 fatty acids: These healthy fats reduce inflammation, promote the health of the heart, and are beneficial to the brain.
2. High in antioxidants: Cold pressed mustard oil contains Vitamin E and polyphenols that fight free radicals and help in reducing the aging process.
3. Strong flavour: It has a sharp, slightly hot taste which brings a unique note, that is fitting for Indian cuisine, which relies on intense and rich flavours.
4. Promotes digestion: mustard oil is known to promote digestion. It has a warming effect on the body, which can really help get your digestive system going. That’s why you’ll often find it in Indian recipes for curries and meats.

How to use mustard oil for cooking

That is all for the health benefits of cold pressed mustard oil; now let us discuss how to use mustard oil in the right manner. This particular oil is all round; you can use the oil for deep frying, sautéing, marinating, and even for drizzling. Here are a few tips for cooking with cold pressed mustard oil:

Tempering:

• Classic Indian Tempering: Take a spoon of mustard oil and heat it in a pan. Next you add mustard seeds, cumin seeds and curry leaves. Let them splutter. This tempering can also be added to vegetables, lentils or rice dishes.

Frying:

• Shallow Frying: If you’re in the mood for some crispy pakoras or samosas, this is your go-to method. They turn out deliciously crunchy!

• Deep Frying: This oil is best for frying fish, chicken, or even vegetables. One advantage of mustard oil is that it has a high smoke point, which means foods cook well without that annoying burning smell.

Roasting:

• Roasted Vegetables: Pour cold-pressed mustard oil for the vegetables like cauliflower, broccoli or potatoes before roasting it. It brings a nutty flavouring to the food as well as help in getting that beautiful caramelization on the vegetables.

Salad Dressings:

• Tangy Vinaigrette: This idea is for all those health-conscious folks! Mustard oil blended with lemon juice, vinegar, herbs and spices make a flavoursome dressing agent for salads.

Direct use:

• Soothing Tea: You can warm water in a cup with mustard oil and honey and lemon into it. This may assist in decreasing irritation in the throat and soothing it.

Cold pressed mustard oil dishes to treat your tastebuds

Here are some popular Indian dishes made with mustard oil:

• Sarson ka saag: This one is a lip-smackingly delicious staple from Punjab which is typically made during winters. This curry, made from mustard greens, is flavoured with mustard oil and some basic aromatic spices.
• Aloo posto: A humble recipe made in every Bengali household, this dish is made with potatoes, and cooked in a paste of posto, aka, poppy seeds, and tempered using mustard oil.
• Fish fry: Another classic from Bengal, Sorshe Ilish is a fried fish recipe, made using mustard oil as it adds a unique flavour to the dish, making it golden, crispy and just so delicious.
• Chicken curry: When chicken curry is made in the bold flavour of mustard oil, the taste is just so irresistible. And let’s not forget the added health benefits it offers. 
• Parathas: Rotis or parathas cooked with mustard oil are not just extra flavourful and crispy, but are also packed with multiple health benefits.

Tips for cooking with mustard oil

If you are new to the taste and strong aroma of cold pressed aroma oil, here is a pro-tip. You can start with as low as a couple of tablespoons, and as you develop the taste for it, you can increase the quantity. With so many health benefits it brings to your table, it is surely a great addition to your kitchen. 

Now let us tell you some other simple tips that you might want to keep in mind while cooking with cold pressed mustard oil - 

• Always use the oil in moderation; excess of anything is not healthy.
• Even though cold pressed mustard oil is a great oil for high heat cooking such as deep frying, it is better to avoid eating excess deep-fried food.
• Store mustard oil in a cool, dark place to maintain its freshness. If you notice, Gramiyaa’s cold pressed oils come in an opaque packaging which doesn’t let sunlight enter the contents, thus keeping the oil inside fresh.
• Don't be afraid to experiment with different combinations of spices and herbs to enhance the flavour of your dishes.

By incorporating cold-pressed mustard oil into your cooking, you can elevate the taste of your dishes and reap the numerous health benefits it offers. So, next time you are looking for this amazing oil, don’t shy away from getting your pack of the best mustard oil for cooking in India at Gramiyaa.