Healthy and Delicious: Mustard Oil Recipes

For the longest time, in India at least, mustard oil recipes were predominantly used in the eastern states – you would find mustard oil being used heavily in Bengali recipes and in the cooking of Bihar, Jharkhand and to some extent in Odisha as well. There are also recipes from the north eastern states that see the usage of mustard oil, but the rest of the country has kept mustard oil mainly for pickles. 

But did you know that mustard oil is a lot more adaptable than you would imagine – no matter what you are planning to cook, chances are that you can use mustard oil instead of whatever oil you use regularly. 

Why consider cold pressed mustard oil recipes

Made from the seeds of the mustard plant, this golden oil has been used in Indian and Southeast Asian cooking for centuries. There are actually several health benefits to using mustard oil on a regular basis:

• Mustard oil contains both monounsaturated and polyunsaturated fats, which are heart-healthy and may help lower bad cholesterol levels.
• It is believed that mustard oil is a really good source of antioxidants, which help reduce cell damage and may protect against chronic diseases.
• Mustard oil is said to have anti-inflammatory properties as well; this oil contains allyl isothiocyanate, that could possibly help reduce swelling and pain.
• The high concentration of essential fatty acids in mustard oil, such as omega-3, may also support immune function.

Delicious and healthy recipes with mustard oil that you can try 

If you have never really used cold pressed mustard oil before, then you might want to give it a try now – at Gramiyaa, you can pick some of the finest quality mustard oil and these will blend in easily into your cooking style. Here are some easy to try recipes for you to get started with:

1. Mustard oil fish curry – Ask any Bengali and they will tell you that mustard oil and fish are a match made in heaven! The natural richness of fish pairs beautifully with the pungent sharpness of mustard oil. If you are a newbie to the aroma and flavour of mustard oil, then this recipe is a good place to start. You can use any white fish with thick flesh for this recipe and once you have washed it well, apply some salt and turmeric as a marinade. In a large pan, you will want to heat the mustard oil and cook sliced onions till they are golden brown. Now add ginger-garlic paste, salt, green chilies, and tomato puree and cook till the oil starts to separate. Place the marinated fish fillets into the bubbling gravy and add a little water if you feel the mix is too thick. In about 10 minutes, the fish should be cooked through and you have a delicious fish curry that you can pair with regular steamed rice. 
2. Lentil soup – When winters come calling or you have a cold or you are just feeling too lazy to actually cook anything, this lentil soup will come to your rescue. This recipe shows how easy cooking with cold pressed mustard oil actually is – in a large pot, add lentils (you can choose between yellow, red or even both), chopped tomatoes, and turmeric powder with enough water to submerge everything. Let the lentils come to a boil and then let it all simmer, while in another pan, you prepare the tempering. Heat a tablespoonful of mustard oil and splutter some cumin seeds, finely chopped onion, grated ginger and garlic. Once golden brown, simply add to the lentils, which you can blend down to a smooth puree or leave it slightly chunky. 
3. Vegetable stir fry – If you generally make stir fries, chances are that you use sesame oil, because it is generally the most favourite oil for Asian style stir fries, but how about you try making it with mustard oil once? Cut veggies of your choice – you can take carrots, green beans, mushrooms, broccoli, bell pepper, zucchini, baby peas – and toss them in hot mustard oil. Season with salt, soy sauce, some red chilli sauce and stir fry on high heat, ensuring that the veggies are all cooked, but still crunchy. Serve on a bed of steamed rice or cooked noodles!
4. Potato salad – When you get tired of the typical potato salads or potato fry recipes, you can try cold pressed mustard oil recipes with potato like this one. In a bowl, mix cubed boiled potatoes and sliced onions; in a pan, heat cold pressed mustard oil and splutter some mustard seeds and some asafoetida. Turn the heat off and add a pinch of turmeric and chilli powder as per your taste. Pour this tempering into the potatoes and onions and toss everything really well. Season with salt and garnish with plenty of fresh coriander leaves! 
5. Paneer skewers – Given the aroma and flavour of mustard oil, it comes as no surprise that several people like to use mustard oil for cooking grilled and tandoor based recipes. Prepare marinade using cold pressed mustard oil with turmeric powder, cumin powder, red chilli powder and salt. Add the cubed paneer to the marinade and let is sit for at least a few hours. Once you are ready to grill, skewer the paneer and you can add cubed onions, tomatoes and capsicum too. Grill till there is a slight char and serve with lemon wedges. 

Tips and tricks for mustard oil recipes

• Mustard oil has a strong aroma and pungent flavour that mellows out when heated; so, a good idea is to heat it till it reaches the smoking point and then let it cool a little bit, before starting your cooking process. 
• Since cold pressed mustard oil is so strong and flavourful, a small amount goes a long way! 
• Because mustard oil has such as strong flavour, it works well with other strong flavours such as ginger, garlic, turmeric, and cumin.
• A small drizzle of mustard oil can add depth to your salad dressings or marinades.

So order your pack of cold pressed mustard oil from Gramiyaa and enjoy the flavour switch in your cooking!