Healthy & Gluten Free

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Categories: Condiments - Sauces    

There are a variety of different ways to prepare mustard. Try out some different variations and types, and find the ones that you like the best.

Yellow mustard on a spoon next to small piles of turmeric and mustard powder
Image by: Thora Toft

Prep time: 10 minutes      Makes: 1 cup      Difficulty: Easy

If you prefer mustard with more of a bitter taste, then find a recipe that is boiled, such as the Dijon Mustard recipe. If you prefer a sweet mustard, then use a recipe that does not involve cooking or boiling, such as this one, or try the Whole Grain Dijon Mustard recipe.

Gluten free Dairy free Egg free Vegan

Prepared mustard will last for about a month. Mustard is "cured" by being kept out of the refrigerator. Refrigeration stops the heat from developing further. You can refrigerate your mustard when the desired heat has "cured" to just the right level for your taste. Homemade mustard won’t be as bright in color as store bought, so if you want it a brighter yellow, you can add some turmeric to brighten it up.

Mustard is best prepared and stored in glass bowls and jars.

This is a basic recipe that can be made on demand when you want some mustard. Let it stand for a bit and the heat will reduce, for up to 2 weeks. You can experiment with some different herbs and spices to make some different versions. Vinegar and lemon juice will also add a lovely tanginess.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

You want to buy 100% certified organic spices, with no additional additives, labeled gluten free, and labeled to state that no anti-caking agents or additives have been used.

100% organic certified products will contain no GM substances, and will not be irradiated. Without anti-caking agents, they can stick together. This is easily solved by stirring with a clean tool prior to using, if it has clumped together.

Note that when it says only Organic, it can contain small amounts of synthetic and GM substances (up to 5%). Many chemicals used in spices are not required to be labeled, thus you want 100% Certified Organic, and statements noting no additional additives used.

Spices should be used up within about 6 months. Any older and they can spoil, and will lose any benefits, and the flavor will fade.

To read more about spices and anti-caking agents, check out these 2 articles on our site:

Check out these other 2 articles on buying good spices and what the term Organic means:

You want to find unrefined salt, with no additives. It should say unrefined on the label. If it is refined, it will simply say salt. Refined salt does not need to list the chemicals used in the refining process, but the word "refined" will tell you that something was used (and most are toxic).

Look for unrefined sea salt, Himalayan salt, or various gourmet hand crafted salt.

Good sea salt should be unrefined, and will not be pure white.

There is also Himalayan salt that many consider a healthy source of salt. It is generally unrefined. There is some debate as to the quality, and the exact makeup of the other minerals found in it. If you find a source of it you like, then go ahead and use it. It's largest benefit is that it does not have added chemicals, and has a wide range of other minerals. If you want the other minerals, then this is a good option.

There are a number of different gourmet salts that are hand crafted via evaporation that are nice quality. With some investigating, you can find very clean, uncontaminated sources.

For additional reading on salt, check out this article on our site:

Fresh herbs and spices should be 100% certified organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

Testing specifically on fresh and dried herbs and spices is more limited, and has not been done as consistently as other produce. Some of the testing that has been done, mostly on conventionally grown herbs and spices, is showing much higher pesticide residues than on other common fresh produce. For this reason, all fresh and dried spices and herbs should only be purchased as 100% certified organic.

A good option is also to grown you own herbs. Many herbs can be easily grown in small pots, even if just on your window sill in your kitchen. It is then possible to completely control what goes on them and into the soil.

Check out these 4 articles. The first is the Consumer Report on pesticide residues in general. The second article explains what the different versions of organic labeling mean. The third article is the USDA report on pesticide residues on organic produce. The fourth article is a pesticide report specifically on fresh and dried herbs and spices, in a limited market in the US:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Lemon and lime zest should be made from fresh, organic lemons and limes. Lemons and limes have not been tested by the EPA for pesticide residue. Three other citrus fruits have been tested, and all of them are midway between the least and most residue contamination. Tangerines rank 22nd, grapefruit ranks 24th, and oranges rank 27th. Since organic produce for other fruits and vegetables have consistently had less residue, you should buy only organic lemons.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

When buying vinegar, you will need to ensure it's the type not prepared with grains.

Most white vinegar is made from gluten containing grains. Legally, most vinegar is gluten free, as the whole protein is partially broken down. However, in practice, many people still react to these kinds of vinegars.

Malt vinegar is not gluten free, as it's prepared differently, and still contains the whole gluten protein.

Buy varieties that are naturally gluten free, such as apple cider, or cane sugar vinegar. To be sure, contact the manufacturer and inquire about how it's made.

To learn more about vinegar, check out this article:

Ingredients:
1/2 cup Mustard powder
2 tablespoons to 1/2 cup Water
  Sea salt
 
Optional Ingredients:
  Fresh parsley or basil
  Fresh lemon or lime zest
1 to 2 tablespoons Vinegar
  Turmeric
Directions:
  • Mix the mustard powder, sea salt and water in a bowl and combine well. Add just enough liquid to make the consistency you want. If it thickens up in the future, just add a little bit more water.
  • If desired, you can add some fresh chopped parsley or basil, some lemon or lime zest and 1 or 2 tablespoons of your favorite gluten free vinegar. If you want a more traditional yellow color, add some turmeric.
  • Let the mustard stand for about 15 minutes before serving. It can be "cured" up to 2 weeks without refrigeration. When the desired flavor is obtained, place in the refrigerator.
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Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.