Mustard, a low-fat dieter's best friend

Paula Duffy's picture

Mustard is the new mayonnaise, at least it is for a low-fat diet. There are so many varieties you will never get bored.

Mustard is no longer limited to French's yellow or Dijon brown.

To keep a weight-conscious lifestyle rolling and interesting get back into your grocery store and head over to the condiment aisle. If you're anything like me, you will be amazed at the mustard choices from major food brands.

Mustard can be substituted for mayonnaise in many a recipe and as the go-to flavor even when it's not standing in for the eggy, white mayo.

Mustard dates back to the ancients and how to make it is pretty much the same. Mustard seeds need to be crushed and liquid added, with other flavors mixed in for good measure.

At honest-food.net a writer breaks it down this way:

"What gives mustard its bite is a chemical inside the seeds reacting with cool or cold liquid. You also need to break the seeds to get at the fiery chemical — it’s like cutting an onion. Heat damages this reaction, however, so to make a hot mustard use cold water, and warm water for a more mellow mustard."

Let's get down to business. How do you use mustard when you cook and how can you expand that? Here are some recipes, both simple and more sophisticated to get you started.

Baked potatoes

Have you tried "I Can't Believe It's Not Butter" spray margarine? When you start with a base of that you can add a tangy mustard like a a coarse-ground Dijon variety. To that add some Frank's Red Hot, either original or Buffalo wing flavor. You can either mix the sauce and mustard or just apply one at a time. Top it off with some ground black pepper and you've got yourself a tasty side dish

Salad dressing Care of Bobby Flay

1/4 cup chardonnay vinegar
1 tablespoon Dijon mustard
1 tablespoon whole grain mustard
Salt and freshly ground black pepper
1/3 cup extra-virgin olive oil, plus more if needed

Flay suggests whisking all ingredients except the olive oil. Slowly add it while whisking until it is emulsified.

Dipping sauce

While some dipping sauces use mayo, try using multiple kinds of mustard instead. Add honey for a sweeter taste, some lemon juice to get that tangy flavor, or horseradish for some zing. Buffalo wing sauce is also a good ingredient to add to your mixture. Start small with 1/2 tsp of each ingredient for testing purposes.


Glazes for fish dishes
Care of Food Network

1/4 cup plain, full-fat Greek yogurt
2 teaspoons agave nectar or honey
1 teaspoon Dijon mustard
1/4 cup lemon juice (from 1 large lemon)
2 tablespoons chopped fresh chives
Kosher salt and freshly ground black pepper

Mix first four ingredients until fully blended, then add the lemon juice and chives. Season to taste with salt and pepper and apply to fish during baking or grilling.

Image: Wikimedia Commons