Cheese and SaucesVegan/Plant based Recipes

High Protein DIY Mustard

Often condiments are heavily relied on to make American cuisine tempting. Many dishes are hard to imagine without traditional condiments. Just imagine hot dogs without ketchup and mustard, or burgers without all the trimmings, or meat loaf without ketchup, or sandwiches without mayo. When adopting a more whole foods plant-based meal model, the condiments are often where a lot of the hidden refined foods, like sugar and oil, and gastric irritants (think hot spices) reside. This mustard packs a lot of flavor and punch into the familiar yellow sauce that is often used in sandwiches and other places. But it is very nutrient dense with a bean base, and full of health promoting garlic and turmeric. Even people who tell me they don’t use mustard, because they don’t like it that much, love the flavor and will use this version. Others who LOVE mustard, tell me they could gladly replace the usual version with this recipe. It only has a few ingredients and is very easy to make. This does have some oil in it, but is much better for you than the store-bought version.

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Lucia’s Golden Mustard

A non-irritating version of this popular condiment that is very nutrient dense.
Course Sauces and Seasonings
Cuisine American, GF, Vegan
Keyword garlic, lemon, mustard
Prep Time 5 minutes
Cook Time 6 minutes
Cooling time of 1 hr+ then final step. 4 minutes
Total Time 15 minutes
Servings 16 servings
Calories 48kcal
Author Lucia Tiffany MPH

Equipment

  • Blender

Ingredients

Instructions

  • Blend first 4 ingredients on high for 15-20 seconds until creamy.
  • Pour into a saucepan and cook over medium heat stirring constantly until thickened.
  • Cool. (You can shorten this step by putting the saucepan in the freezer for 10-15 minutes.)
  • Return to blender and add the garlic.
  • Whiz on high, slowly dribbling in the oil.Continue to blend for one more minute.
  • Put it into a container, cover and chill.

Notes

Adapted from Country Life vegetarian cookbook

Nutrition

Serving: 1oz | Sodium: 61mg | Calcium: 2mg | Vitamin C: 1mg | Sugar: 1g | Fiber: 1g | Potassium: 24mg | Calories: 48kcal | Monounsaturated Fat: 3g | Polyunsaturated Fat: 1g | Saturated Fat: 1g | Fat: 4g | Protein: 1g | Carbohydrates: 2g | Iron: 1mg
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