Make Burong Mustasa with Nutrient Benefits

Mustasa or Mustard leaves are eaten in the Philippines as a green leafy vegetable, either fresh or pickled in brine. They are excellent sources of essential nutrients.

Recipe Procedure:
1. Gather good quality leaves. Fresh leaves are preferred. Some folks like leaves with flowers.
2. Wash and rinse thoroughly.
3. Wilt under the sun for two hours.
4. Arrange leaves in earthen jar and sprinkle 1/4 cup salt for every kg of mustard leaves.
5. Pour 3 cups of rice washing.
6. Allow natural fermentation of lactic acid bacteria for seven days.
7. Fermented mustard should be sour and crispy.

If you plan to make burong mustasa on a regular basis, monitor and adjust salt concentration using salometer.

Nutrient Content per 100g of Mustard Leaves

Nutrient Units Value per
100 grams
Proximates
Energy kcal 26
Protein g 2.70
Total lipid (fat) g 0.20
Carbohydrate, by difference g 4.90
Fiber, total dietary g 3.3
Sugars, total g 1.60
Minerals Units Value per
100 grams
Calcium, Ca mg 103
Iron, Fe mg 1.46
Magnesium, Mg mg 32
Phosphorus, P mg 43
Potassium, K mg 354
Sodium, Na mg 25
Zinc, Zn mg 0.20
Copper, Cu mg 0.147
Manganese, Mn mg 0.480
Selenium, Se mcg 0.9
Vitamins Units Value per
100 grams
Vitamin C, total ascorbic acid mg 70.0
Thiamin mg 0.080
Riboflavin mg 0.110
Niacin mg 0.800
Pantothenic acid mg 0.210
Vitamin B-6 mg 0.180
Folate, total mcg 187
Folate, food mcg 187
Folate, DFE mcg_DFE 187
Choline, total mg 0.4
Vitamin A, RAE mcg_RAE 525
Carotene, beta mcg 6300
Vitamin A, IU IU 10500
Lutein + zeaxanthin mcg 9900
Vitamin E (alpha-tocopherol) mg 2.01
Vitamin K (phylloquinone) mcg 497.3
Lipids Units Value per
100 grams
Fatty acids, total saturated g 0.010
Fatty acids, total monounsaturated g 0.092
Fatty acids, total polyunsaturated g 0.038
Amino acids Units Value per
100 grams
Tryptophan g 0.030
Threonine g 0.072
Isoleucine g 0.098
Leucine g 0.083
Lysine g 0.123
Methionine g 0.025
Cystine g 0.040
Phenylalanine g 0.072
Tyrosine g 0.143
Valine g 0.105
Arginine g 0.197
Histidine g 0.048

nutrient table by: USDA National Nutrient Database for Standard Reference, Release 22 (2009)


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