How to Use Moringa Leaves and Flowers in American Dishes

I became a Moringa supporter early last year. I had never heard of it before then. I grew up in a Southern/German background eating ethnic foods from those areas. Those meals included a nightly head lettuce salad with little nutritional value. Until finding Moringa and Asian Markets, I used the traditional lettuce varieties. Many people tend to eat the same foods they grew up with, resisting new foods and dishes.

I learned about Moringa from my youngest daughter in Florida. Moringa trees grow year around there because of the consistent warm weather. She is growing several Moringa trees in her backyard. I became fascinated. I then began to research the Moringa tree for myself. She gave me my first seeds as a present. They sprouted within a short time and grew so quickly, I was amazed. I was hooked. We now have 20 young Moringa seedlings ready to be planted outdoors in April. Right now they are sitting in a corner of my kitchen under a grow light.

Why are Moringa products unknown to most American families?

The tree grows naturally in areas of the world such as Asia, Africa, and the Philippines. In those countries, eating Moringa leaves is as common as head lettuce is here in the US. Unless you or your family came to the United States from one of those countries, you would never know that the Moringa tree exists. Many people have never visited a Asian Supermarket either where they might have discovered it. That is a shame since there are hundreds of unique foods available that would add to the diversity of our diet.

Where do you buy fresh Moringa Leaves?

Moringa products which include fresh leaves, dried powder, frozen and canned Moringa are found in markets such as Sea Food City which specialize in Asian foods. In Asian markets ask for Malunggay not Moringa. If you don't ask for Malunggay, they will not know what you are talking about.

Farmer's Markets located in cities with high Asian populations may sell Moringa leaves as well. You will need to visit the different farmer's markets in your area to check this out. It is my hope that in the future, you will be able to find Moringa leaves in every supermarket produce department. If you don't have any Asian markets in your community, you can buy the dried powder alone or in capsules online. I really feel incorporating Moringa into your meals is the best way to use it. We need to improve the way we eat before we buy more supplements.

Power house of nutrients in fresh Moringa Leaves

The values are given gram for gram on these food statements. Depending on the product evaluated, the nutrient content may vary. That is why when you research Moringa's nutritional values, you will find the nutrient analysis differs depending on the research. One thing is true, the more you eat Moringa either fresh or dried, the healthier you will become. The best way to have fresh Moringa leaves and flowers is to grow your own trees. It is fun harvesting the leaves and flowers from your own orchard. That is why there are 20 seedlings in my kitchen right now. I want the freshest leaves available.

Moringa leaves are more nutritious than most of the American vegetables we grew up with. Fresh Moringa leaves have a unique, spicy taste. Their taste in similar to spinach leaves but are a greater power house of nutrients. Fresh Moringa leaves contain 7 times more Vitamin C than Oranges, 4 times more Calcium than Milk; 3 times more potassium than Bananas; 2 times more protein than Yogurt; 4 times more Vitamin A than carrots; 75% of the Iron of spinach. Moringa and spinach are two of the only vegetables that contain significant Iron.

Nutrients soar when the Moringa leaves are dried.

When Moringa leaves are dried, the powder becomes concentrated. This causes the nutritional content to dramatically increase except for the loss of enzymes and some Vitamin C. Even dried leaves contain ½ the Vitamin C of Oranges. The rest of the other nutritional values soar. Dried Moringa leaves contain 17 times the Calcium of milk; 15 times the potassium of Bananas; 9 times the protein of Yogurt; 25 times the Vitamin A of carrots; protein nearly equal to eggs; and iron increases to 4 times greater than spinach.

Moringa leaves also contain Magnesium, Phosphorus, Potassium, Zinc, Copper, Phosphorus, amino acids, antioxidants, and so much more.

Moringa is a great food for the vegetarian diet.

Iron is found mostly in meat so the fact that Moringa leaves contain Iron is important to vegetarians. Along with all the other vitamins and minerals it should go to the top of your shopping list.

Recipe suggestions to blend Moringa into your American lifestyle.

If you research Moringa, most of the recipes given are from the Philippines or from other Asian countries. These recipes include ingredients often found only in Asian markets. I have been experimenting with Moringa for months now so here are some ideas for using Moringa leaves in American dishes.

Salads: Use Moringa as the 1^st ingredient in your salad because of its high nutritional value. Then add in red lettuce, bib, sprouts, raw veggies, tomatoes, sunflower seeds and anything else. Make sure you eat one huge, healthy salad a day at least. Two would be even better.

Quiche and Egg Dishes: Substitute Moringa leaves for spinach leaves in Quiche or put both in. Add to eggs or omelets just before serving. It really is a wonderful addition to these foods.

Green Drinks and Smoothies: Combine juice, Moringa fresh or dried powder, Spirulina, fresh fruit, and blend. You can do a smoothie with yogurt instead. Moringa will boost the nutrition of every food you add it to.

Sandwiches: Use Moringa leaves instead of lettuce for higher nutrition.

Cottage Cheese: Add fresh Moringa leaves and pineapple chucks to your cottage cheese dish.

Yogurt: Add fresh or dried Moringa to your helping of home made yogurt.

Italian Cooking: Add fresh Moringa leaves just before serving the food to preserve heat sensitive nutrients.

Pizza: Add fresh leaves as a topping once the pizza is ready to serve.

Steamed Vegetables Dishes: Add Moringa leaves to other steamed vegetables when they are almost finished cooking. Heat destroys the Vitamin C and enzymes present in the fresh leaves.

Tea: Use fresh leaves, fresh flowers, or dried powder to make a wonderful tea. I combine Moringa with different additional herbs such as ginko, ginseng, and green tea. It is great by itself to increase energy and reduce stress. If I drink it before bed, I sleep sounder and wake up much fresher.

Pods: Seeds from the pods can be cooked when green and tender like peas; eaten later in the season when more mature by boiling them. You then scrape out the inside seeds and flesh adding it to soup.

Flowers: Fresh are used fresh for tea. The flowers can be steamed and eaten as well.

Philippine and International Dishes:. There are references below where you can find these native dishes that would be a great addition to your meals. If you have a friend from Asia, they are even a better source.

Adding Moringa leaves to your weekly meals is one of the best things you can do to feel better! Please go to the references below to learn more on how to grow them in your yard and how to make Moringa Trees a part of your life.

References:

Whole page of U-tube videos on Moringa: http://www.youtube.com/watch?v=WIduEekNxiE&feature=related

Moringa Nature's Medicine Cabinet, 2000, Sierra Sunrise Books, Author Sanford Holst

The Moringa News Network, http://www.moringanews.org

ECHO, Educational Concerns for Hunger Organization, http://echonet.org

Trees For Life, www.treesforlife.org/moringa/

moringa4healing.com