Mussels With Creamy Dijon Sauce

Mussels With Creamy Dijon Sauce

It seems that people have been eating the delicious mussel for literally thousands of years. According to the Food Timeline website, the prehistoric Pacific coast Indians ate them as early as 4000 B.C. In Italy, people were raising them about 500 B.C. They have always been popular throughout the coastal countries of Europe, and recipes appeared in “cook books” as early as the fifteenth century. But this tasty seafood was pretty much ignored as a food source in North America until the last half of the twentieth century.

Today, we have hundreds of recipes for mussels, and they are an easy and healthy meal option. They’re quick, tasty, and can be eaten right out of the pot or used in a variety of recipes. These mussels – cooked with garlic, leeks, Dijon mustard, and white wine – are made dairy-free. They are low-sucrose and low-starch. Serve this recipe for dinner parties all summer long.

Sucrose and starch tolerance vary. Individuals may need to modify the recipe to meet personal diet goals.

Do you have Sucrose Intolerance?

Serves 2


  • 2 pounds fresh mussels, cleaned and checked to make sure all shells are whole and closed
  • 2 tablespoons butter or olive oil
  • ½ cup leaks, small dice
  • 3 cloves garlic, minced (as tolerated)
  • 1 teaspoon paprika
  • ¼ teaspoon black pepper
  • 2 sprigs thyme plus 1 teaspoon chopped thyme
  • 3 tablespoons Dijon mustard
  • ½ cup coconut cream (unsweetened)
  • 1 cup white wine (can substitute vegetable broth)
  • Optional: Fried shallots*
  • Optional: 1 link raw spicy chicken sausage, casing removed and cooked**


  1. In a colander, wash mussels well, place in a bowl and let sit in the refrigerator until ready to use.
  2. In a large saucepan or dutch oven, heat butter or olive oil over medium-high heat.
  3. Add in leeks and garlic. Sauté until leeks turn translucent, about 2 to 3 minutes.
  4. Add in the rest of the ingredients, and stir until well combined. Bring to a boil over medium-high heat. Once at a boil, reduce heat to medium-low and let simmer for five minutes, or until the alcohol has cooked out.
  5. Over high heat, bring the sauce back to a boil. Add in cleaned mussels, stir and cover. Give the pan a shake while covered and let steam for 2 to 3 minutes.*** Remove the lid and give the mussels a stir. If all of the mussels have opened, take the pan off of the heat and pour mussels and sauce into a serving dish. If not all of the mussels have opened, cover and cook for an additional minute or until all are opened.
  6. Top with fried shallots and sausage if using. Serve warm.

Recipe Notes

  • To fry shallots: Slice shallots ¼-inch thick. Heat 2 tablespoons frying oil of choice (we like to use avocado oil) in a small skillet over medium-high heat. Once the oil has come to frying temperature, 365°, add shallots and let sit until they start to brown, about 1 to 2 minutes. Using a slotted spoon, remove shallots from the oil and place on a plate lined with paper towels.
  • **To cook sausage: Remove the casing. Heat a medium-sized skillet over medium-high heat. Add sausage and use a spatula to break it apart. Let cook, stirring occasionally, until fully cooked and no pink remains.
  • ***Mussels cook by the steam of hot liquid. Boiling them in liquid ruins the texture. Make sure your pot or skillet is wide enough that your mussels are not immersed in the liquid.



Recipe from Lexi’s Clean Kitchen

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Sucrose Intolerance May Be More Common Than You Think