How to eat, use Moringa fresh leaves
You can eat moringa leaves in all sorts of ways: Moringa leaves can be eaten in salads, added to rice or pasta or any other dish. The list is endless. Juice the Moringa leaves, fry or steam the leaves in any meal, bake Moringa in goodies, add to shakes and baby milk… use your imagination!
Moringa leaf powder can be used as a tea, added to beverages, sprinkled on food or taken in capsules. It can be used in soups or any other dish
There are a thousand and one ways to eat Moringa. Let’s start with moringa salad. Cut the fresh Moringa leaves with their stalks, wash with water(add salt to it). Remove from the stalk. Add other salad ingredients like cucumbers, cabbage, carrots, etc. Add moringa oil and you are good to go…
Attention: Excess heat destroys some of the vitamins, and all of the enzymes of Moringa leaves or Moringa powder. Never cook the fresh Moringa leaves or powder for too long! This is the rule of thumb on eating moringa leaves or powder for any dish.
How much Moringa leaves should you use, eat?
100 grams of fresh Moringa leaves will bring twice as much nutritive material as 100 grams of most other vegetables.
Eating 100 grams fresh Moringa oleifera leaves provides you with as much protein as an egg, as much calcium as a big glass of milk, as much iron as a 200 grams beef steak, as much vitamin A as a carrot and as much vitamin C as an orange.
100 grams of fresh Moringa leaves could theoretically cover 100% of daily needs, but this is highly variable depending on storage conditions and how they are eaten, as vitamin A degrades over time and when exposed to light or heat. Similarly, 100 grams of fresh Moringa oleifera leaves could cover 100% of the vitamin C requirements, for which the recommended daily intake varies from 60 mg (young children) to 130 mg (breastfeeding women), but this vitamin degrades quickly with time and during cooking.
For optimal nutrient retention, it is advised to consume fresh Moringa leaves shortly after harvesting and to cook the Moringa leaves for a short time (a few minutes only), or even to eat them raw if they are young and tenderOne half cup cooked Moringa leaves will meet your day’s need for Vitamins A and C
How to eat, use Moringa powder?
Moringa powder can be added to soups and stews when cooking, but more nutrition is available when added at the end of cooking, or just before eating. Same apply for Moringa fresh leaves
The taste of the powder is strong, so the amount that is palatable may depend upon the strength of the flavor of the soup or stew. Some flavors seem to blend well with Moringa powder (like peanut or lemon) and some don’t. Experimentation is still the best way to find out what tastes good and what doesn’t.
How to eat, use Moringa Pods?
Moringa pods are quite nutritious, and can be cooked, eaten in a variety of ways. They can be boiled, steamed, fried — essentially, eaten in any way that one might use or eat green beans or asparagus.
The pods are best for eating when they are young and tender. When they are too old, they become woody and fibrous. A good test is to bend the pod — if it snaps and breaks in half, it is good to eat. If it does not break, it is likely too old.
How to eat, use Moringa Seeds?
Moringa seeds can be eaten when they are very young. When they are mature, they can be eaten, but we prefer the little baby ones. You use them as you would green peas, although you want to “go easy” when eating them, as the seeds have a remarkable ability to clean water – and likewise, a remarkable ability to clean toxins from your bloodstream. Too many at a time can be unpleasant, as the results are – a lot of waste being cleaned out fairly rapidly – and they may upset your stomach. You can “pop” the seeds like popcorn, with oil or butter, and salt, and eat them that way – but – a few at a time! Your system needs to get used to ANY new food that is introduced to it, and Moringa is one very powerful plant.
When to eat, use Moringa?
There is no specified recommendations on when to eat moringa, same like there are no recommendations on when to eat a banana.
I never heard of a recommendation to eat bananas before, during or after meals. The same goes for Moringa.
In many pages there is information, recommendations treating moringa as if it is some sort of medicine… Its not! Moringa is not a medicine, Its food. You can eat, use it with empty or full stomach. Before, during or after meals
WHO/FAO Recommend Daily Allowances(RDA) for a child aged 1-3 and a woman during lactatio
Moringa leaf powder per day cover:
Calcium – 10g
• 30% of the recommended daily intake for children between 1 and 3 years old.
• 25% of the recommended daily intake for children between 4 and 9 years old as well as adult women.
• 15% of the recommended daily intake for teenagers and women over 55.
Iron – 10g
• 30% of the recommended daily intake for children between 1 and 12 years old.
• 15% of the daily recommended intake for teenagers.
• 20% of the daily recommended intake for adults over 55.
• 12% of the recommended daily intake for adult women.
• 7% of the recommended daily intake for pregnant women.
Vitamin A – 10g
• 50 to 100% of the recommended daily intake for all population categories.
How to use and eat moringa? How much moringa should you consume?
Recommendations from WHO/FAO Moringa Recommend Daily Allowances RDA