Whole grain mustard (fermented, homemade)

Did You Know Mustard Is Traditionally a Fermented Food?

We’ve come to expect mustard as that tangy yellow squeeze from a bottle. But did you know that, traditionally, mustard was a fermented food? Yes—before mass production and artificial shortcuts, mustard was a live, enzyme-rich condiment made by soaking mustard seeds in vinegar or water and allowing time to work its magic. And here's the best part: making mustard at home is not only simple but also deeply nourishing—especially when you're mindful of hormone and gut health.

What’s Hiding in Store-Bought Mustard? If you’re reading labels (as every woman seeking hormone balance and optimal digestion should), you’ve probably noticed:
Most store-bought mustard contains refined sugars, wheat flour, gluten-containing additives, dairy derivatives, artificial flavors, and preservatives. Even the organic brands sometimes sneak in “natural flavor,” which is just a vague term that could include hidden allergens or gut-disrupting additives.

These hidden ingredients matter. For women especially, foods that seem "harmless"—like ketchup, mustard, BBQ sauce, or salad dressing—can create daily inflammation. Over time, this adds up, affecting everything from our hormones, mood, energy levels, and even immune resilience.

Why Condiments Matter More Than You Think! Condiments are often overlooked. We scrutinize our meals—gluten-free, dairy-free, sugar-free—but pour on sauces without a second thought. Yet, these flavor enhancers can make or break your healing process. They’re often packed with inflammatory oils, stabilizers, and sweeteners that feed the bad gut bugs while depleting the good.

For women working on balancing hormones, supporting the liver, or healing the gut, even small exposures to the wrong ingredients can dysregulate the system. And that’s why choosing or making healing condiments is a powerful shift.

Homemade Mustard: Simple, Affordable, Fermented

Making your own mustard is shockingly easy. Just soak mustard seeds (yellow, brown, or black) in raw apple cider vinegar and filtered water, add your favorite spices—like turmeric for its anti-inflammatory punch, or garlic for immune support—and let it ferment at room temperature for about a week. Blend or leave it whole, depending on your texture preference.

Not only will you avoid unwanted additives, but you’ll gain:

• Live enzymes that support digestion

• Antioxidants from mustard seeds

• Anti-inflammatory compounds from spices

• A gut-friendly, tangy punch that lifts any dish

A Small Change With Big Impact - If you're already eating clean, upgrading your condiments is the next frontier. Homemade mustard is more than a recipe—it's a return to traditional nourishment. And for women, it's one more way to take ownership of our health, one intentional choice at a time.

Ingredients

• 1/4 cup yellow mustard powder

• 1/4 cup black mustard seeds

• 1/4 cup rai (small Indian mustard seeds)

• 1/4 cup yellow mustard seeds

• 1/2 cup raw apple cider vinegar

• 2/3 cup filtered water

• 1 tsp pink Himalayan salt

• 1/2 tsp turmeric powder

• 1/4 tsp garlic powder

• 1/4 tsp paprika

• 2 Tbsp raw honey

Instructions

1. In a clean glass jar, combine all ingredients. Stir well to ensure everything is evenly distributed.

2. Cover the jar loosely with a lid or breathable cloth and let it sit at room temperature to ferment for 7 days.

3. Around day 3, check the texture. The seeds should have absorbed much of the liquid and softened. If it feels too thick, stir in a bit more filtered water to loosen it.

4. After 1 week, once the mustard is tangy and fermented to your liking, transfer the jar to the fridge.

5. You can use as wholegrain mustard or take half and blend into smooth mustard.

6. Store refrigerated and use as needed. The flavor will continue to develop over time.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana