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Mustard in all its forms—shoots, leaves, flowers, whole seed, powdered, or prepared—is a flavorful, low-fat way to punch up any savory food. The calories are negligible in most basic prepared mustards, so you can feel free to indulge. It’s been called an appetite stimulant, a digestive aid, and a decongestant. In West Indian dishes, black seeds are fried until they pop. Mustard seeds can be steeped in warm milk, whisked into salad dressings, ground, sprinkled into warm meals, or soaked and used to make mustard paste. This low calorie condiment is a simple way to add a dash of iron, calcium, selenium, and phosphorus to your meals. Mustard is also rich in carotenoids, isorhamnetin, and kaempferol. The antioxidants in mustard seeds may offer some protection against bacteria and fungi, including E. coli, B. subtilis, and S. aureus.
