Season(ings) Greetings: Mustard Seed and Nutmeg

The Holiday Spice focus now shifts to Mustard Seed and Nutmeg...

Mustard seed has strong antimicrobial properties and provide ample spice and flavor without adding unnecessary calories and fat. Mustard seeds contain dietary fiber, protein, calcium, iron, magnesium, phosphorus, manganese and selenium, which are associated with muscle and nerve relaxation, improved digestion, increased fat metabolism, and inhibited growth of cancer cells of the gastrointestinal tract. Omega-3 fatty acids in mustard seeds increase brain function and tryptophan promotes serotonin production, benefitting sleep and mood. 

Tip: Consider adding mustard seed to mashed potatoes and roasted cauliflower. 

Associated recipe: Peach Chutney

Nutmeg is one of the more popular spices in holiday season dishes such as cakes, cookies, and custards and also creates a warm and sweet flavor in cheese-based dishes, sauces, and vegetables. Ground nutmeg is a source of dietary fiber, manganese, iron, copper, and vitamins A and C, but it also contains a significant amount of saturated fat.

Tip: Sprinkle nutmeg over sautéed spinach. 

Note: While moderate amounts of nutmeg can relieve anxiety, improve irregular sleep, soothe muscle and joint ailments, and promote healthier digestion, higher levels of nutmeg are associated with nausea and hallucinations. This popular holiday spice should be used in moderation only. 

Associated recipe: Pumpkin Crème Brulee 

Nutmeg (Photo via Wikimedia Commons)

To round out my Season(ings) Greetings entries, check out Paprika and Turmeric here...
For a full archive of my nutrition articles for OKRA Magazine, click here. 

The Incredible, Edible, Equinox Egg

In my last blog post about New Orleans, I mentioned that I would post some recipes I used during my Dietetic Internship. Because tomorrow is the Spring/Vernal Equinox, and Easter is rapidly approaching, I am posting my favorite recipe for Cajun Deviled Eggs. While some more dexterous RDs are also accomplished in cooking, and generally love it, I do not fall into that category. For those non-expert-cooking types that are looking for a simpler dish to prepare, this is it. 

The origins of Easter, as with most of the major Christian holidays, are Pagan in origin. The Vernal Equinox (or Ostara to the Pagan community) is a seasonal marker for the beginning of Spring. This festival is a celebration of new growth, and eggs and bunnies appropriately represent the holiday due to their association with and symbolism of fertility.

Crack one open

Much like Pagan traditions, eggs have been associated with much myth over the years. Though an average large egg contains about 212 mg of cholesterol, high dietary cholesterol does not automatically equate to high serum (blood) cholesterol. Your serum cholesterol levels are more impacted by saturated and trans fats consumption. The fact is that eggs are one of the most nutrient-dense foods available. 

Eggs are rich in protein (about 6 g per egg), as well as A, D, and B vitamins, minerals like selenium, and carotenoids such as lutein and zeaxanthin. Egg yolks in particular are excellent sources of B12, riboflavin, and choline. These micronutrients are essential to brain development during pregnancy and memory loss as we age, and also assist with prevention of macular degeneration. Hens fed flax seeds are known to produce eggs that include omega-3 fatty acids, which are helpful in managing numerous chronic diseases.

The following recipe for Cajun Deviled Eggs can be a colorful, vibrant, festive offering for your Spring/Vernal Equinox and/or Easter/Ostara celebrations.

Cajun Deviled Eggs

Ingredients:

24 eggs

1 4.5 oz. can deviled ham

2.5 tablespoons (T) sweet pickle relish

2 T cider vinegar

2 T sugar (granulated)

2 T prepared yellow mustard

½ teaspoon (t) Tabasco sauce

½ t freshly ground black pepper

½ t salt

Paprika

Pimento-stuffed olives, sliced

Place eggs in a 10- to 12- quart Dutch oven. Add enough cold water to completely cover eggs. Bring to a full boil over high heat; immediately set a kitchen timer for 10 minutes. Reduce heat to maintain a low boil. Partially fill a large bowl with water and ice cubes. When timer sounds, drain eggs at once; place into ice water. Peel eggs as soon as they are cool enough to handle. Slice peeled eggs in half lengthwise; carefully scoop yolks into a 2-quart bowl. Place whites on a serving platter and set aside. Add all remaining ingredients except paprika and olives to yolks. Using back of a fork, mash yolks until blended. Using a spoon, fill each white with a portion of filling, rounding off top. Or, for a more elegant presentation, spoon filling into a pastry bag fitted with a 1/2-inch star tip and pipe filling into whites. Sprinkle stuffed eggs with paprika; place an olive slice in center of each. Makes 48 stuffed egg halves.

Recipe from Cajun-Creole Cooking, Terry Thompson-Anderson, Shearer Publishing, 2003 

For more information, see The Incredible, Edible Egg.
For a full archive of my Nutrition articles for OKRA Magazine, click here.