As discussed in an earlier post, there are three strategies to get the benefits of raw crucifers when cooked. This supporting recipe is not just a recipe for a mustard vinaigrette. When used to dress a salad containing cooked crucifers or to top cooked crucifers, it is a recipe for the wonder compound, sulforaphane!
This vinaigrette recipe includes mustard seed powder, which provides a source of myrosinase. Remember, mustard greens are crucifers. So, the ground seeds are a potent source of the all important enzyme. Theoretically, whole mustard seeds should work as well. However, do not roast, toast or otherwise apply heat to the seeds or you will denature the enzymes, rendering the seeds just another ingredient. Further, you can adapt any dressing recipe to make it a sulforaphane-maker simply by adding some mustard seed powder. Following is a recipe I now keep on hand and drizzle a little over steamed broccoli or cabbage. I have tried it with apple cider vinegar, but prefer the version with balsamic vinegar.
MUSTARD SEED VINAIGRETTE
- 1/4 cup balsamic vinegar (or other vinegar)
- 2 teaspoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon organic prepared mustard
- 1/2 teaspoon mustard powder
- 1/2 teaspoon salt
- 1/8th teaspoon freshly ground black pepper
- 2 teaspoons honey, ideally raw and organic (or maple syrup)
- 3/4 cup extra virgin olive oil
- In a clean jar or small bowl, add the vinegar, lemon juice, garlic, prepared and powdered mustard and mix well. Add all remaining ingredients, except the oil and mix well again.
- Slowly add the olive oil while either whisking or stirring rapidly with your fork. Or, if using a jar, shake vigorously, adding the oil in stages until emulsified.
- Adjust seasoning as needed.
Do you have a dressing with mustard seeds or powder you like to serve with cruciferous vegetables? Please share!