سرسوں کا تیل — اصلی ذائقہ اور صحت
There is a smell that defines winter cooking in Pakistan. It is sharp, pungent, unmistakable — the smell of mustard oil heating in a karahi before the saag goes in, before the fish is fried, before the achaar is made. If you grew up in a household that cooked with sarson ka tel, you know this smell. And if you did not, you probably wondered what it was every time you walked past a neighbour's kitchen in December.
Mustard oil has been sidelined in Pakistan over the last few decades. Refined oils — canola, sunflower, corn — took over because they were marketed as "heart-healthy" and "cholesterol-free." Meanwhile, mustard oil, along with desi ghee, was labelled as old-fashioned, heavy, unhealthy.
But something interesting has been happening in the last few years. Nutritionists have started walking back those claims. Studies are showing that the oils we were told to avoid are not the problem — and the oils we were told to embrace are not the solution. Turns out, traditional cooking oils like mustard oil and ghee were never the enemy. Processed, chemically extracted, and rancid oils were.
At Khaalis, we carry pure cold-pressed mustard oil because we believe that what worked for generations is worth bringing back. Not as nostalgia. As a better choice.
What Mustard Oil Actually Is
Mustard oil is extracted from mustard seeds — the same seeds used to make sarson (mustard) powder and the same plant that gives us saag in winter. The oil is golden-yellow, has a strong, sharp aroma, and a flavour that is pungent when raw but mellows beautifully when heated.
There are two ways to extract it:
- Cold-pressed (Kacchi Ghani): Seeds are crushed at low temperatures without chemicals. The oil retains its natural flavour, colour, and nutrients. This is the traditional method. This is what Khaalis sells.
- Refined: Seeds are heated, chemically treated with solvents to extract maximum oil, then bleached and deodorized to remove the strong smell and taste. This gives you more oil per seed, but it also removes most of the health benefits and alters the fat structure. This is what most commercial brands sell.
If the label says "pure mustard oil" but the oil has no smell and no colour, it has been refined. Real mustard oil smells like mustard. There is no way around that.
What Mustard Oil Does for Your Body
1. Heart Health (Yes, Really)
Mustard oil has been used in North India, Pakistan, and Bangladesh for centuries, and interestingly, these regions have historically had lower rates of heart disease compared to populations using other oils. Why?
Mustard oil has a favourable fat profile:
- High in monounsaturated fats (MUFA) — around 60%, similar to olive oil.
- Contains omega-3 fatty acids (alpha-linolenic acid) — rare in most cooking oils.
- Low in saturated fats compared to ghee or coconut oil.
The omega-3 content is particularly important. It reduces inflammation, supports blood vessel health, and helps regulate cholesterol levels. This is the same omega-3 you are told to get from fish oil supplements — but mustard oil gives it to you in food.
2. Antimicrobial and Antifungal Properties
Mustard oil contains allyl isothiocyanate, a compound that has strong antimicrobial effects. This is why mustard oil is traditionally used in:
- Pickle-making: Keeps bacteria and mold from growing.
- Massage oil for babies: Protects skin from infections.
- Oral health: Oil pulling with mustard oil has been used to reduce gum infections.
This is not folk belief. These are documented antimicrobial properties.
3. Stimulates Digestion
In Ayurveda and Unani medicine, mustard oil is classified as a "warming" oil. When consumed, it stimulates the production of digestive juices and bile, which helps break down food more efficiently. This is why traditional winter dishes — saag, haleem, nihari — are often cooked in mustard oil. The oil helps the body process heavy, rich meals.
4. Anti-Inflammatory
The omega-3 and selenium content in mustard oil gives it anti-inflammatory properties. Regular consumption has been linked to reduced joint pain, improved arthritis symptoms, and lower levels of systemic inflammation. This is one reason why mustard oil massages are recommended for joint stiffness and muscle pain.
5. Skin and Hair Health
Mustard oil is widely used in Pakistan for maalish (massage) and hair care. When massaged into the scalp, it improves blood circulation, which can promote hair growth and reduce dandruff. On the skin, it acts as a natural moisturizer and helps with conditions like eczema and dry patches — especially in winter.
What Mustard Oil Is Best For
Cooking at High Heat
Mustard oil has a high smoke point (around 250°C), making it suitable for deep frying, stir-frying, and tandoor-style cooking. Unlike many refined oils, which break down and release harmful compounds at high heat, cold-pressed mustard oil remains stable.
This is why it is the traditional oil for:
- Frying fish (especially in Bengali and Punjabi kitchens)
- Making aloo ke parathe
- Preparing pakoras and samosas
- Cooking saag and heavy winter curries
Pickle-Making
Almost every traditional Pakistani and North Indian achaar is made in mustard oil. Why? Because the oil's antimicrobial properties act as a natural preservative. A good mix pickle or mango achaar can last for months, even years, without refrigeration if made properly in pure mustard oil.
At Khaalis, our pickles are made with mustard oil for this exact reason — flavour, preservation, and tradition.
Tadka (Tarka)
If you have ever had daal with a tarka made in mustard oil, you understand why this oil matters. The sharpness of the oil carries the flavour of zeera, hing (asafoetida), and laal mirch in a way that refined oils simply do not.
It is the difference between daal that tastes correct and daal that tastes like something is missing.
Massage and Skin Care
In the winter, warm mustard oil massage is still common in Pakistani households, especially for babies and elderly family members. The oil is gently heated (not boiled), then massaged into the skin. It improves circulation, relieves muscle stiffness, and keeps the skin from drying out in cold weather.
For hair, warm mustard oil massaged into the scalp before washing strengthens roots, reduces hair fall, and adds natural shine.
Why You Stopped Using It (And Why You Should Start Again)
The Myths About Mustard Oil
Myth 1: "It is bad for your heart." This myth came from outdated studies and aggressive marketing by refined oil companies in the 1980s and 90s. Modern research shows that mustard oil is actually heart-protective when used correctly, thanks to its omega-3 content and MUFA profile.
Myth 2: "It causes cancer." This claim is based on studies involving erucic acid, a compound found in mustard oil. However, the levels of erucic acid in food-grade cold-pressed mustard oil are well within safe limits. The WHO and Indian food safety authorities have cleared mustard oil for consumption. The "cancer risk" was exaggerated and has since been debunked.
Myth 3: "Refined oil is healthier." Refined oils are stripped of nutrients, bleached, deodorized, and chemically altered. They might have a neutral taste, but they also have no health benefits. Cold-pressed oils — mustard, olive, sesame — retain vitamins, antioxidants, and natural flavour. Health is not about neutrality. It is about nutrition.
Why Refined Oils Took Over
In the 1980s, there was a global push to promote polyunsaturated vegetable oils (sunflower, corn, soybean) as "heart-healthy." Pakistan followed this trend. Multinational companies invested heavily in marketing these oils. Mustard oil and ghee were labelled as outdated and dangerous.
But here is what they did not tell you:
- These refined oils are chemically extracted using hexane (a petroleum byproduct).
- They are bleached to remove colour and deodorized to remove smell.
- They are high in omega-6 fatty acids, which, when consumed in excess, promote inflammation.
- They oxidize (go rancid) quickly once opened, especially if not stored properly.
The irony is that the oils we were told were killing us — mustard oil and ghee — have been used for thousands of years by populations with remarkably low rates of chronic disease. Meanwhile, the oils we switched to have coincided with rising rates of diabetes, obesity, and heart disease.
Coincidence? Maybe. But worth thinking about.
How to Choose Real Mustard Oil
What to Look For
- Cold-pressed or Kacchi Ghani: If the label does not say this, it is probably refined.
- Strong smell and colour: Real mustard oil is golden-yellow and smells sharp. If it is pale and odorless, it has been processed.
- No chemical additives: The ingredient list should say one thing: "Mustard oil." That is it.
- Trustworthy source: Buy from brands that are transparent about sourcing and processing. Khaalis sources cold-pressed mustard oil from local suppliers and bottles it without any refining or chemical treatment.
How to Store It
- Keep it in a cool, dark place. Light and heat degrade oils.
- Use it within 6-8 months of opening for best flavour and health benefits.
- Do not refrigerate — it will solidify and lose some flavour when reheated.
Cooking with Mustard Oil: A Quick Guide
Do This:
- Heat the oil until it smokes lightly, then lower the heat before adding food. This removes the raw, pungent taste and brings out the nutty flavour.
- Use it for tarka — zeera, hing, laal mirch, and mustard oil is a combination that defines Pakistani daal.
- Use it for making achaar. The flavour is irreplaceable.
- Try it for frying fish — this is the traditional Bengali and Punjabi method, and the taste is incomparable.
Do Not Do This:
- Do not use it raw in salads unless you like very strong flavours. It is too pungent for most people.
- Do not overheat it to the point of burning. Like all oils, burnt oil is harmful.
- Do not mix it with refined oils. If you are going to use mustard oil, commit to it. The flavour does not blend well with neutral oils.
Other Oils at Khaalis
While mustard oil is the focus of this article, Khaalis also carries other traditional cold-pressed oils depending on availability:
- Sesame Oil (Til Ka Tel): Nutty flavour, great for winter cooking and gur-til laddoos.
- Coconut Oil: For South-influenced dishes and hair care.
All oils at Khaalis are cold-pressed, minimally processed, and sourced with care. No chemicals, no refining, no shortcuts.
Final Thought: Tradition Had a Reason
Mustard oil, like desi ghee, was not used for centuries because people did not know any better. It was used because it worked — for flavour, for preservation, for health, for the way it made food feel in the body.
When you switch to refined oils, you are not upgrading. You are trading real nutrition for neutral taste. And in the long run, that trade is not worth it.
Khaalis exists to bring these ingredients back — not as a nostalgic throwback, but as a practical choice for people who care about what they are putting in their bodies.
Sarson ka tel. The way your dadi made it. The way it is supposed to be.
Shop Khaalis Cold-Pressed Oils
Also available: Desi Ghee | Spices | Pickles
Free delivery on orders above Rs. 3,500. Based in Sahiwal, trusted across Pakistan.
