Mustard seed works equally well to kick up the flavor of mild ingredients such as potatoes, legumes, chicken and seafood. Add it to the dressing for potato, cucumber or chicken salad. Use it in rubs, marinades and sauces, and include it in curries and bean dishes. Mustard seeds are also a good source of several vitamins, including vitamins c and k, thiamin, riboflavin, vitamin b6, and folic acid.

They have a high percentage of dietary fiber and are a valuable source of several bioactive compounds such as antioxidants and polyunsaturated fatty acids. Mustard seeds can be steeped in warm milk, whisked into salad dressings, ground, sprinkled into warm meals, or soaked and used to make mustard paste. Mustard paste is arguably the most popular way to consume mustard.