Nutritional Superstars - Manila Bulletin

Here are simple recipes to try

The Philippines are rich in nutrient dense vegetables that are found on our own local vegetable farms. “Mesa ni Misis” is about promoting and reintroducing our local vegetables to people. At one of the few socially distant dinners I’ve attended recently, someone said to me, “I love your recipes, but I can’t find the vegetables you use.” I found this pretty sad for the state of our local vegetables. If you walk into a regular supermarket or hit the average grocery delivery app online, our local vegetables are nowhere to be found. In large supermarkets, local vegetables often lie together in one corner.

Kadyos and mustard

At the end of Eating Month, I’d like to highlight two of my favorite vegetables and legumes. The first is mustasa, or mustard leaves. Often in Sinigang dishes or in a office (inserted) presentation, that’s what I found mustasa is undervalued and too little consumed. While we consider broccoli, cabbage, Brussels sprouts, and cauliflower to be nutrient-dense cruciferous vegetables, I was happily surprised that mustasa is a cruciferous vegetable. Cruciferous vegetables have a variety of nutritional benefits such as folic acid and vitamin K. mustardIn particular, cholesterol can lower cholesterol, protects eyes and skin, and is a good source of immune-boosting vitamin C.

Cadios is my favorite legume that I grew up with my Yaya Ellen from Bacolod and is one of my father’s favorite dishes because my Lola Elvira was also from Bacolod. Famous in the Kadyos rare pigs (KBL) Bacolod stew, Cadios, also known as pigeon pea, is a nutritious legume. In addition, the actual Cadios Cultivated plant (dam tree) is beneficial for the soil as it has nitrogen-fixing properties. This means that less artificial nitrogen fertilizer has to be added to the soil as the Cadios even gets this out of the ground. Its leaves also serve as “green manure” or as a natural plant cover and fertilizer for the soil. Cardio is the same crop but has a different name in the Ilocos region. It’s a shame Manilenyos don’t eat anymore Cadiosas it has a delicious nutty taste and does a little to fill you up.

I am sharing a few recipes with Mustasa and Kadyos. I hope you try them out!

The best supplier for Cadios is Grace and Ariel Store. Contact Graciel at (0927) 321 2260. mustard can be found in most supermarkets and online on Metro Mart.

Indian style mustard

Preparation time: 10 minutes

Cooking time: 10 minutes

Total time: 20 minutes


2 bundles mustasa

1 bunch Vine called Malabar Nightshade, only leaves

1 thumb-sized piece of ginger

1 tbsp coconut oil

Optional: curry leaves


  1. Blanch mustasa and Vine called Malabar Nightshade a minute in hot water. Drain and rinse.
  2. Put that mustasa and Vine called Malabar Nightshade put in a blender and mix to a pulp.
  3. Heat the coconut oil in a pan.
  4. Fry the ginger and garlic for a minute.
  5. Add the vegetable mixture and sauté until the water dries out. Add salt to taste.
  6. Serve with naan or roti bread.

Kadyos Caribbean style


1 cup Cadios

1/4 cup coconut oil

1/4 cup brown sugar

2 cloves of garlic

1 onion, diced

1 cup pumpkin

2 peppers, sliced ​​lengthways

1-2 pcs. Hot sili labuyo, if you want it to be spicy.

1 sprig of thyme

1 cup ready

½ cup of water

Salt to taste


  1. soaking Cadios at least 24 hours before use.
  2. Gutter Cadios and cook for an hour until tender.
  3. Set drained set Cadios aside.
  4. Heat the coconut oil in a pan. Add the sugar and keep stirring until the sugar melts.
  5. Add garlic, onions, paprika, thyme and keep stirring.
  6. Add the gata and simmer for 10 minutes.
  7. Add the pre-cooked Cadios
  8. add the pumpkin.
  9. add the ready and water. Simmer for 30 to 45 minutes until the pumpkin and Cadios are soft.
  10. Serve with rice.

* when used fresh Cadios, you can skip the pre-cooking phase and stew with the ready right away.


You don’t have to pre-cook this Cadios if you need to save time, however Cadios is harder than regular beans so cooking them an hour longer to make them softer really helps.

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