Mustard oil has long been a staple in Assamese cuisine, renowned for its distinctive flavour and numerous health benefits. Not only
does this golden oil add a rich flavour to traditional dishes, it also has an impressive nutritional profile. In this blog, we will
explore the importance of mustard oil in Assamese cuisine, its health benefits and why you should consider incorporating it into your
diet.
The Rich Culinary Tradition of Mustard Oil in Assam
In Assam, Oil is more than just a cooking ingredient; it is an integral part of the region’s culinary identity. Assamese
households use mustard oil for everything from frying to sautéing, thanks to its rich and aromatic flavour. Whether it is preparing the famous Masor Tenga (a sour fish curry) or enhancing the flavour of leafy greens like lai xaak, the role of mustard oil in Assamese
cuisine is irreplaceable.
It is also widely used in marinades, adding a spicy kick to traditional pickles such as lebu achar (lemon pickle) or bhoot jolokia
achar (ghost pepper pickle). Mustard oil is known for its ability to preserve food and add flavor, making it an essential ingredient
in Assamese cuisine.
Health Benefits
Although oil is known for its culinary uses, it is also loaded with nutrients that provide numerous health benefits. Here are
some reasons why mustard oil is considered a nutritional powerhouse:
1. Rich in Healthy Fats
Mustard oil contains a high proportion of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs), which are known to be good
for the heart. These fats help lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of heart disease. In a region where fried dishes like pithas and pakoras are very popular, using mustard oil can make these dishes a little healthier.
2. Anti-Inflammatory and Antibacterial Properties
Oil contains allyl isothiocyanate, a compound with strong anti-inflammatory and antibacterial properties. This makes it
effective in treating skin rashes and joint pain when used externally, a practice commonly seen in traditional Assamese households.
3. Boosts Immunity
The antioxidants and omega-3 fatty acids found in mustard oil can help boost the immune system. Consuming oil regularly can strengthen your body’s ability to fight off infections, which is particularly beneficial during seasonal changes when colds and coughs
are common in Assam.
4. Promotes Digestive Health
In Assamese cuisine, Oil is used for cooking light dishes such as steamed vegetables and fish, which are easy to digest.
The oil aids digestion by stimulating bile production in the liver, making food easier to process and preventing indigestion or
bloating.
5. Good for Skin and Hair
Oil is not just a culinary hero; it is also used in Assam for skincare and hair care. It is packed with Vitamin E, which
helps protect the skin from UV damage and pollution. Massaging mustard oil into the scalp is a common practice for nourishing the
hair and promoting healthy growth.
How to Use Mustard Oil in Your Diet
Incorporating mustard oil into your diet is easy if you follow Assamese culinary traditions. Here are a few simple ways to use this
oil in your everyday meals:
- Sautéing and Stir-Frying: Use oil to sauté vegetables or stir-fry fish, giving your dishes a unique flavor and added health benefits.
- Pickling: Oil’s preservative qualities make it ideal for pickling. Add it to your homemade pickles for an authentic Assamese touch.
- Marination: Marinate fish or meat in mustard oil along with spices and herbs before cooking to enhance flavor and tenderness.
- Dressing: For a twist, you can even drizzle a little mustard oil over salads, especially those with green leafy vegetables, for an earthy, peppery kick.
Cooking Tip: Smoke It Before Use
It is important to remember that oil must be heated until it begins to smoke. This process, known as the “smoke point,”
reduces the pungency of the oil and makes it suitable for cooking. This is a technique used in many Assamese households to ensure
that the flavor of the mustard oil does not overpower the dish.
Conclusion:
Oil is a key ingredient in Assamese cuisine, contributing to the unique flavour of traditional dishes and the health of
consumers. From heart health to immunity-boosting properties, this oil offers a wide range of benefits that make it a must-have in
any kitchen. By incorporating mustard oil into your diet, you can enjoy authentic Assamese cuisine while also reaping the many
health benefits it offers.
Whether you are making a simple stir-fry or indulging in a traditional Assamese fish curry, using oil can enhance the
quality of your dish and improve your health.
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