Understanding Mustard Oil: Difference Between Cold Pressed and Refined Mustard Oil, Benefits, and Indian Recipes

Mustard oil is a popular cooking oil in India known for its pungent flavor and numerous health benefits. In this blog post, we will explore the difference between cold-pressed and refined mustard oil, the advantages of using mustard oil in your cooking, and provide you with a selection of delicious Indian recipes that showcase the versatility of this oil, along with step-by-step instructions on how to prepare them.

Difference Between Cold Pressed and Refined Mustard Oil:

Cold-pressed mustard oil is extracted from mustard seeds using traditional methods that involve crushing the seeds with a stone or a wooden press. This method retains the natural nutrients and flavor of the oil. Refined mustard oil, on the other hand, is extracted using chemical solvents and then refined to remove impurities. This process results in a milder flavor and a higher smoke point than cold-pressed mustard oil.

Benefits of Mustard Oil:

Mustard oil has several health benefits that make it a great choice for cooking. Here are some of the advantages of using mustard oil:

• Heart-Healthy: Mustard oil is rich in monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels and promote heart health.

• Anti-Inflammatory Properties: Mustard oil contains compounds that possess anti-inflammatory properties, potentially aiding in reducing inflammation in the body.

• Skin and Hair Care: The vitamin E content in mustard oil makes it beneficial for nourishing and moisturizing the skin and hair.

• Antimicrobial Properties: Mustard oil has antimicrobial properties that can help protect against harmful bacteria and fungi.

Indian Recipes Using Mustard Oil:

Here are two easy and delicious Indian recipes that use mustard oil:

1. Sarson Ka Saag (Mustard Greens Curry)

      - Ingredients:

     - 2 bunches mustard greens, washed and chopped

     - 1 bunch spinach, washed and chopped

     - 1 onion, chopped

     - 2 garlic cloves, minced

     - 1 teaspoon ginger paste

     - 2 green chilies, chopped

     - 2 tablespoons mustard oil

     - Salt to taste

     - Instructions:

• Heat mustard oil in a large pot over medium-high heat.

• Add chopped onion, minced garlic, ginger paste, and chopped green chilies to the pot and sauté until the onions are soft and translucent.

• Add chopped mustard greens and spinach to the pot and stir to combine.

• Add salt to taste and cover the pot with a lid.

• Cook for 20-25 minutes or until the greens are tender.

• Serve hot with roti or naan.

2. Aloo Methi (Potato and Fenugreek Curry)

      - Ingredients:

     - 3 tablespoons mustard oil

     - 1 teaspoon cumin seeds

     - 1 onion, chopped

     - 2 garlic cloves, minced

     - 1 teaspoon ginger paste

     - 1/2 teaspoon turmeric powder

     - 2 potatoes, peeled and diced

     - 1 cup fresh fenugreek leaves, washed and chopped

     - Salt to taste

     - Instructions:

• Heat mustard oil in a large skillet over medium-high heat.

• Add cumin seeds and cook until they start to sizzle.

• Add chopped onion, minced garlic, and ginger paste to the skillet and sauté until the onions are soft and translucent

• Add turmeric powder and diced potatoes to the skillet and stir to combine.

• Add chopped fenugreek leaves to the skillet and stir to combine.

• Add salt to taste and cover the skillet with a lid

• Cook for 20-25 minutes or until the potatoes are tender.

• Serve hot with rice or roti.

Conclusion:

Mustard oil is a flavorful and healthy cooking oil that can add depth to your Indian dishes. Whether you prefer cold-pressed or refined mustard oil, there are many benefits to using this versatile ingredient in your cooking. Try out these recipes to experience the unique flavor of mustard oil for yourself!