Moringa
The moringa tree, also called the miracle tree, is either wild harvested or cultivated worldwide, in particular in India, Nepal and Pakistan as well as other tropical and sub-tropical areas around the Equator. Even in the most barren, dry and sandy soils the moringa tree can grow very fast and doesn’t need much tending.
Including the leaves, flowers, seeds, pods, fruit, sap, stems and roots, every part of the moringa tree has medicinal properties. The roots can be boiled into a medicinal tea. The sap in the trunk can be used topically on wounds to speed up healing. But it is the leaves that have the most antioxidants. They can be eaten raw and fresh, although it is the moringa powder, consisting of the dried and ground leaves, that is the most well known form of moringa and widely available worldwide. In the last decades, moringa powder has become an increasingly popular superfood, and even gained recognition from the medical community for its health benefits. Full of antioxidants, moringa fights free radicals and boosts immunity. The leaves contain a massive array of nutrients and vitamins, especially vitamin A, B-complex and vitamin C. They also contain impressive amounts of minerals, including potassium (15 times more than bananas), calcium (17 times as much as cow’s milk), iron (25 times more than spinach), and magnesium (36 times as much as eggs). Just like spirulina, moringa is also loaded with protein and contains all 9 essential amino acids, making it a complete protein. In fact, moringa leaves are 38% protein which is very impressive for a plant.
In terms of variety of nutrients, the leaves of moringa come very close to the perfect superfood to add to your diet in place of taking a dietary multivitamin. With such a high nutritional density, moringa leaf has been used by clinics around rural Africa to prevent malnutrition in children.
VOLUME:
Loud
FLAVOR PAIRINGS
Almonds, amaranth, apples, asparagus, artichokes, aubergine, avocado, bananas, basil, barley, bay leaves, beans, beetroot, bell peppers, broccoli, Brussels sprouts, bulgur, cacao, cabbage, cashews, capers, carrots, cassava, cauliflower, cayenne, celery, chickpeas, chili, chives, cilantro, coconut meat, coconut yogurt, corn, couscous, cucumber, cumin, dragon fruit, flax seeds, garlic, ginger, green beans, hemp seeds, herbs, honey, kale, kaffir lime, leafy greens, lemon, lemongrass, lentils, lime, macadamias, mangoes, millet, mint, mushrooms, nori, nuts, nut cream, nut milk, oil, onion, oranges, papaya, paprika, parsley, passion fruit, peas, pepper, pili nuts, pineapple, pine nuts, pistachios, plant m!lk, plant !ce cream, potatoes, pumpkin, pumpkin seeds, quinoa, rice, rosemary, sesame seeds, shallots, snow peas, soursop, spinach, sprouts, squash, stevia, sunflower seeds, sweet potatoes, tarragon, tahini, thyme, tofu, tomatoes, turmeric, vinegar, walnuts, zucchini
SELECTING
You can find moringa in your local health food store or online. It comes in the form of tablets, capsules, tinctures and powders. The important thing is to source it raw. Raw moringa is dehydrated or sun-dried using low temperatures to preserve the valuable nutrients. To transform the leaves into powder or tablets, some companies use spray-drying machines with high heat. This drastically reduces the vitamins, minerals and valuable life force of the superfood. Another thing to watch out for is brands that dilute their moringa with bulking agents. Check the ingredient list – it should be 100% pure moringa – that’s it – no additives, fillers or preservatives. If you buy capsules, make sure they are vegan, otherwise they may contain gelatin.
Wild harvested moringa that has grown in nature without any tending is the most potent when it comes to nutrient density, compared to domesticated moringa. Foods that grow in the wild go through a process of natural selection, and maintains a stronger life force and nutrition. This is the type of food that can really nourish us with the extra power that we need now more than ever.
There are 14 different species of moringa tree, of which Moringa Oleifera is considered the variety of highest nutritional quality. It is also the most common form of moringa superfood powder on the market.
HOW TO USE
The fresh leaves can be eaten raw, added to salads, pestos and more. However, choose the young, delicate leaves as the mature moringa greens can be tough to chew. The mature, tough leaves would be a better blended into juices, smoothies or dressings. The taste is a bit similar to matcha, but more bitter, and slightly spicy, which may be unpleasant to some. To mellow down the sharpness, some prefer to cook the leaves, making a moringa soup, dahl, stew or curry. This way of eating moringa is common in South-East Asia and Africa where the moringa flowers and pods are also consumed. It is also common to make moringa tea by adding moringa leaves (you can also combine it with other herbs such as mint) to a pot of steaming hot water. Steep for a few minutes, then strain and serve.
The taste will improve when heated, although the best nutrition and life force comes from raw moringa. If you have fresh moringa leaves you can dry them in a dehydrator, remove the stems and then grind to a fine powder.
Moringa powder is easily added to drinks, smoothies or ice creams, where the flavor can be masqued by other strong tasting ingredients. If you don’t mind the taste you can sprinkle it on top of your coconut yogurt, smoothie bowl, salad or hot meal. About 1 teaspoon of moringa powder per day would be enough to reap the benefits. Another option is to mix it into your salt to make an herbal seasoning – a great way to get into the habit of eating moringa on a daily basis without any extra effort.
To upgrade the nutrition of your water or coconut water you might want to consider adding a spoon of moringa powder. Some moringa powders dissolve easily in a water bottle when shaking vigorously, making for an eye-catching bright green sports drink. Other brands of powder will clump up and separate, so find one that works for you.
STORING
Moringa should be stored in an air-tight container in a cool, dark and dry pantry. For increased shelf life, vacuum seal and store in the refrigerator. You can also keep it in the freezer to extend the shelf life even more.
When it comes to storing fresh moringa, for optimum shelf life, avoid chopping or washing the leaves until ready to use. Wrap the leaves in a paper towel and place in a sealed container or zip-lock bag tightly sealed. The paper will absorb excess moisture which will prolong the shelf life of the leaves. Store like this in the refrigerator for 1-2 weeks.
If you have a dehydrator you can dry your fresh moringa leaves. Remove the stems and spread the leaves on a dehydrator tray lined with a non-stick sheet. It’s a good idea to place a mesh screen on top to prevent the herbs from flying around. Dehydrate at 35°C (95°F) until all moisture is gone and the leaves are crisp. Another option is to air-dry the mint sprigs by wrapping a bunch in paper tied with a string like a bouquet, and hanging it upside down in a dry room with good ventilation. Dried moringa can easily be powdered in a spice grinder or blender. Store your moringa powder a dark tinted glass jar in a cool, dark and dry pantry for up to 6 months. For longer shelf life, keep refrigerated.
SUBSTITUTIONS
When it comes to imitating the flavor, matcha powder would be the closest option. If you are looking for nutritional similarities, spirulina powder is another nutrient dense superfood that is also a complete protein. Other suggestions include wheatgrass, chlorella, or barley grass juice powder.
HEALTH BENEFITS
Several studies show that moringa can balance blood sugar levels and protect against diabetes. A study of diabetic patients showed that adding 50g moringa leaves to a meal would reduce the risk of high blood sugar by 20%. The antioxidants in the leaves can also help protect the kidneys and retanus from diabetes related damage. Other studies have shown that moringa can have a cholesterol lowering effect and help maintain a healthy heart.
The high levels of calcium and phosphorous make moringa great for bone health. The anti-inflammatory properties in moringa has proven to reduce inflammation which means it is great for preventing arthritis. It may also help speed up the healing of bones after fracture.
A study published in the journal Food Science and Technology in 2014 showed that the antioxidants in moringa leaves can balance hormones, lower oxidative stress, and help reduce symptoms of ageing.
Compounds in moringa are naturally antibacterial, antifungal and anti-parasitic. This makes moringa useful in food preservation and water purification. When moringa oil is applied topically on the skin it can also help fight fungal infections and other skin disorders, even including acne.
CONCERNS
Despite the long list of benefits, moringa does also raise some concerns. More research is needed, but it is possible that moringa may reduce fertility. It may also inhibit the conversion of T4 into T3, so if you have hypothyroidism, and take synthroid, you may want to avoid this supplement or consult with a doctor.
Abdominal pain and diahorrea are some other reported side effects.
According to Anthony William, moringa is not as beneficial as it is touted to be. It has been funded into becoming a trendy superfood but it is actually not part of the real healing foods that he promotes.
