Skip to content

Tag Archives: healthy cholesterol

Moringa Recipes – 101 plus ways to eat and cook

May 06, 16
, , ,
No Comments


Almost all the entire moringa tree can be eaten. You can eat the Moringa leaves, flowers, pods and even the Moringa seeds(dont eat too many seeds)

Moringa Juice

Mix moringa in a juice, milkshake. Honey works well to mask the taste.

Add only half a teaspoon of Moringa to juice to prevent spoiling the taste.

Moringa Salad

Sprinkle your Moringa over wet salad – you wont notice it.

Moringa in Cooked Meals

Sprinkle Moringa powder over the food just before serving. You can stir it in, but DON’T COOK Moringa powder, it diminishes the nutritional value.

Moringa Tea

You can add Moringa powder to hot water to create a tea. Do not boil the Moringa, add it to a pot with pre-boiled water an let it brew fro 3-5 minutes. Moringa tea has less nutrients than taking the powder.

How to cook and eat Moringa

There is endless ways to incorporate Moringa fresh leaves and Moringa  leaf powder into the diet.

Moringa leaf powder can be used as a tea, added to beverages, sprinkled on food or taken in capsules. Moringa leaf powder can be used in cooking or salades.

Moringa Recipes

moringa recipes

Download This Free Moringa Recipe eBook




1 c. coconut milk diluted with 1 c. water
1 c. dried fish (boiled, flaked, and fried in 1 T. cooking fat)
2 garlic cloves, minced
1 medium onion, sliced
Moringa Recipes Page 5
1/8 tsp. salt
6 c. moringa leaves, washed and sorted
4 pieces chili peppers, crushed
Preparation: Boil coconut milk, dried fish, garlic and onion for 10 minutes. Season with salt, stirring the
mixture continuously. Add moringa leaves and crushed chili peppers. Cook 5 minutes longer. Serve hot.
Serves 6


» 2-3 onions finely chopped
» 1 tbsp tamarind extract or
» 1 tomato chopped
» 1 twig of curry leaves
» salt to taste
» 1/2 tsp mustard seeds
» 2 red chilis broken into pieces
» 2 tbsp cooking oil


Cut drumsticks into 1″-11/2″ long pieces. Heat oil in a pan and add the seasoning ingredients. When mustard seeds stop spluttering, put the chopped vegetables except tomato and saute’. Add salt and turmeric powder. Cover the pan and allow it to cook on a low flame. Keep stirring in between till done. Add chili powder and tamarind extract / chopped tomato. Cook for some more time. Serve hot with rice.

DRUMSTICK WITH RICE AND COCONUT (Mulaga kaada Pindi koora)

» 4 or 5 drumsticks
» ½ cup rice soaked for 4 hrs
» ½ coconut
» 4 red chilies
» salt to taste
» 1 tsp black gram
» ½ tsp mustard seeds
» 1 red chili broken into bits
» 1 or 2 twigs of curry leaves
» ½ tbsp oil


Wash and soak rice in just enough water. Grate coconut and grind it into not too fine a paste along with the red chilies and the soaked rice. Add salt and turmeric powder and dilute it by adding two to three cups of water. Cut drumsticks into 4 inch long pieces and cook them with a pinch of salt. Remove when done. Heat oil in a pan and add black gram, mustard seeds and chili pieces. When mustard stops crackling, put in the curry leaves and the liquid. Allow it to cook on a low flame, stirring all the time. Make sure that no lumps are formed. When done (check to see that the ground rice is cooked), add the cooked drumsticks and mix carefully so as not to mash the drumsticks. It goes well with rice.

Note: The contents should be well cooked. Test by tasting. Add more water if necessary and cook till properly done

Drumsticks cutlets

» 10-12 large fleshy drumsticks, unpeeled, cut into 3″ fingers
» 1 cup roasted gram, whole
» 5 slices bread crumbled coarsely
» 1/2 cup fine bread crumbs for coating
» 3-4 flakes garlic, grated
» 1″ piece ginger, grated
» 3-4 green chillies finely minced
» 1 large onion, coarsely grated, sprinkle with a little salt
» 1 tbsp. coriander leaves finely chopped
» 1/2 tsp. garam masala powder
» salt to taste
» oil for deep frying

PreparationsBoil drumsticks in plenty of water. Remove.
Scrape out inside flesh carefully, with a blunt knife, or back of a spoon.
Cool, run in a mixie till smooth.
Toast whole gram lightly on griddle till light golden.
Powder gram in mixie till fine, keep aside.
Press out all excess water from salted onions.
Heat one tbsp. oil
Add grated garlic, ginger, chillies, onions.
Stir till onions are tender.
Add drumstick pulp, salt, garam masala, coriander leaves
Cool a little.
Add ground gram, crumbled bread, mix into a lump.
Make small oblong cutlets with mixture, roll in breadcrumbs.
Chill for 10 minutes, reroll in breadcrumbs.
Fry in hot oil, till crisp and golden.
Serve hot with sauce, tamarind chutney, or green chutney.
Making time: 30 minutes
Makes: 15 cutlets
Shelflife: Unfried, refrigerated, 1 day . After frying, Best fresh

Drumsticks in Red Gravy

» 5 drumsticks, scraped, cut in 2″-3″ pieces
» 3 ripe firm tomatoes, grated
» 1 onion grated
» 2 flakes garlic grated
» 1″ piece ginger, grated
» 1 stalk curry leaves
» 1 tsp. coriander leaves finely chopped
» 1 tbsp. coconut, finely scraped
» 1 tsp. red chilli powder
» 1 tsp. coriander seed (dhania) powder
» 1/4 tsp. turmeric powder
» 1/4 tsp. garam masala powder
» 2 pinches asafoetida powder
» 1/2 tsp. sugar
» salt to taste
» 1/2 tsp. each cumin & mustard seeds
» 1 tbsp. oil

PreparationsHeat oil, add cumin & mustard seeds, asafoetida
Allow to splutter.
Add ginger, onion, garlic, stirfry till oil separates.
Add drumsticks, stir, cover and simmer till halfdone, stirring occasionally.
Add tomato, curryleaves, coconut, stir
Cover and cook till drumsticks are almost done.
Add all dry masalas, sugar, salt, 1/4 cup water.
Cover and cook till drumsticks are tender to touch.
Pour into serving bowl, garnish with coriander leaves.
Serve hot with thin phulkas, puris or steamed rice.
Making time: 30 minutes
Makes: 4-5 servings
Shelflife: Best fresh, refrigerated-2 days

Drumstick sabzi with gramflour

» 5 long fleshy drumsticks
» 1 tomato finely chopped
» 1 small capsicum finely chopped
» 1″ piece ginger grated
» 2 stalks curry leaves
» 2 green chillies, slit in half
» 1 tbsp. coriander leaves finely chopped
» 2 tsp. thick tamarind pulp
» 1/2 cup gramflour
» 1 tsp. red chilli powder
» 1/2 tsp. coriander seeds (dhania) powder
» 1/4 tsp. garam masala powder
» 3-4 pinches asafoetida
» 1/2 tsp. sugar
» salt to taste
» 1/2 tsp. each cumin & mustard seeds
» 2 tbsp. oil

PreparationsClean, scrape, cut into fingers size pieces
Boil drumstick pieces in 5 cups water, till tender.
Remove, drain, save water and keep aside.
Open fingers into vertical strips, usually 3 apiece.
Heat oil in a large heavy pan
Add cumin, mustard seeds, allow to splutter.
Add curryleaves, chillies, ginger, asafoetida, stir.
Add tomato, capsicum, drumsticks, stirfry for 2 minutes.
Add all dry masalas, salt and sugar to drained drumstick liquid.
Add gramflour, mix to a thin paste, adding more water if required.
Stir so no lumps are left.
Pour into simmering drumsticks, stir well till it starts boiling.
Cover, simmer till gravy becomes thick and bubbly.
When oil starts separating a bit, remove, pour into serving dish.
Garnish with coriander leaves, serve hot with parathas or phulkas.
Making time: 30 minutes
Makes: 5 servings
Shleflife: Best fresh

Drumstick-Aloo sabzi

» 6 drumsticks, peeled cut in fingers
» 3 potatoes, cut in chunks
» 1 onion finely chopped
» 1 tomato finely chopped
» 1 stalk curry leaves
» 1 tbsp. coriander leaves finely chopped
» 1 tsp. chilli powder
» 1 tsp. coriander seed powder
» 1/4 tsp. turmeric powder
» 1/4 tsp. garam masala powder
» 1 tsp. Maharasthrian black masala (kaala masala)
» salt to taste
» 1 tsp. wheat flour
» 1/2 tsp.mustard seeds
» 3-4 pinches asafoetida
» 3 tbsp. oil
Grind Together
» 1 small onion
» 5 garlic flakes
» 2″ piece ginger
» 2 red chillies
» 1/2 tsp. cumin seeds
» 1 tsp. sesame seeds
» 5-6 cashews
» 2 long tamarind strips
» 1 stalk mint leaves, plucked
» 1 tbsp. curds

PreparationsHeat 1 tbsp. oil, fry ground paste till oil separates
Keep aside.
Meanwhile, heat remaining oil in another large pan.
Add mustard seeds, curry leaves, asafoetida, allow to splutter.
Add potato and drumsticks, stir, sprinkle a little water, cover to cook.
Sprinkle water frequently, stirring each time, to cook evenly.
When potatoes are soft to pressure
Add all dry masala powders, salt, tomato, onion.
Stirfry till onions turn soft.
Add ground paste, half cup water, stir and cook further 2-3 minutes.
Sprinkle wheat flour, stir immediately to blend
Take off fire after a minute.
Pour into serving dish, garnish with chopped coriander.
Serve hot with rotis, phulkas, jowar or millet chappatis.
Making time: 45 minutes
Makes: 5 servings
Shelflife: 2 days

Drumstick leaf korma

» 2 cups tender plucked leaves of drumstick tree
» 1/2 cup split green gram with skin, washed soaked in 2 cups water
» 1 carrot peeled, chopped
» 5-6 French beans chopped
» 1 potato, scrubbed, washed, grated
» 3-4 green chillies
» 1″ piece ginger grated
» 1 stalk curry leaves
» 2 pinches asafoetida powder
» 1/4 tsp. turmeric powder
» 1/2 tsp. each cumin & mustard seeds
» salt to taste
» 2 tsp. lemon juice
» 2 tbsp. oil

PreparationsChop, wash, drain drumstick leaves.
Heat half oil in a pressure cooker.
Add carrots, drained gram, beans, 1 chopped chilli
Stirfry for 2-3 minutes.
Add potatoes, leaves, ginger, stir, add two cups hot water.
Add turmeric, salt, mix well.
Put lid, cook for two whistles.
Cool cooker, remove lid.
Add salt and lemon juice to tasteTo temper:Heat remaining oil in small pan, add seeds
Allow to splutter.
Add curry leaves, asafoetida, remaining chillies (halved)
Pour into while sizzling, into korma.
Stir gently, serve hot with jeera rice, or steamed rice.
Making time: 25 minutes
Makes: 3 servings
Shelflife: 1 day

Drumstick flower chutney

» 1 cup fresh drumstick flowers, washed, drained
» 3-4 green chillies
» 2 stalks mint leaves, plucked, cleaned
» 2 stalks curry leaves, plucked, cleaned
» 1/4 cup split dry roasted chickpeas (phutana)
» 1/4 cup fresh coconut grated
» 1 small flake garlic
» 1/2 tsp. ginger grated
» salt to taste
» 2 tsp. lemon juice
To temper
» 2 tsp. oil
» 1/2 tsp. urad dal
» 1/2 tsp. cumin seeds
» 1/2 tsp. mustard seeds
» 2 pinches asafoetida
» 1 stalk curry leaves, plucked
» 5-6 drumstick flowers, cleaned
» 1 tbsp. water

PreparationsGrind all ingredients together to a fine chutney.
Check salt and lemon juice to taste
Pour into dish.To TemperHeat oil in a small pan.
Add dal, seeds, asafoetida, allow to splutter.
Add curryleaves, flowers, water
Pour into chutney while sizzling.
Stir gently, serve with any snacks, dosas, vadas, or as an accompaniment to meals.
Making time: 15 minutes
Makes: 2 cups chutney
Shelflife: 2 days refrigeratedNote: If phutana is not available, one may use for every 1/4 cup phutana, 1 tbsp. bengal gram, soaked for at least one hour.Variation: One may use drumstick leaves in addition with the flowers, for taste and colour enhancement. One may also use red chillies instead of green.

Drumstick Thoran

» 5-6 drumsticks peeled, chopped like fingers
» 2 onions finely slivered
» 1/2 tsp. mustard seeds
» 1/2 tsp. rice grains
» 2 dry red chillies broken in half
» 2 tbsp. oil
» salt to taste
Grind to a paste
» 3/4 cup fresh coconut grated
» 1/2 tsp. cumin seeds
» 3 flakes garlic
» 2 green or red fresh chillies
» 2-3 pinches turmeric powder

PreparationsWash and put drumsticks to boil in 2 cups water.
Allow to cook covered in a pan till tender, then remove lid.
When almost all water has evaporated, empty and keep aside.
Put ground paste in same pan, cover with boiled drumsticks.
Sprinkle some salted water, cover and cook till steam is given out.
Stir gently, sprinkle some more water, cover and keep aside.
Heat oil in a small pan, add rice and mustard seeds.
Allow to splutter, add chillies and onions.
When onions are transparent, pour over drumstick mixture.
Simmer again, stirring gently, till all water is evaporated.
Serve hot with rice, chappati, etc.
Making time: 30 minutes
Makes: 6 servings
Shelflife: 1 day


Drumstick (Muringakkai) 12
» Onion ½ cup cut into small pieces
» Green chilli 3 cut fine
» Garlic 4 pods
» Coconut ½ piece (grated)
» Turmeric powder ½ teaspoon
» Jeera powder One pinch
» Oil 2 table spoon
» Curry leaves
» One sprig
» Salt to taste

Cut drumstick lengthwise into two halves and take out the inside fleshy part with a spoon. Cut it into small pieces. Mix it with green chilli, garlic, onion, grated coconut, jeera, turmeric, curry leaves and salt. Mix well and keep it for 30 seconds.Heat oil in a separate pan, splutter mustard and put the mixture into it and mix with oil. Cover it with a lid and cook it using low flame for 6 minutes. When it is cooked stir well again for 2 minutes and remove from the flame.


Drumstick (Muringakkai) 12
» Onion (small) – 1/4 kg
» Tomato – 4 nos
» Thuar Dhal – 1/2 kg
» Chilly powder – 2 tsp
» Coriander powder – 2 tsp
» Mustard -1 tsp
» Tamarind – lemon size
» Green chillies – 4 nos

PreparationsCook mashed dhal. Tamarind to be kept soake in water for 10 mts. Take puree. Put mustard in 1 tsp oil and allow it to split. Add chopped onions green chillies, tomato, turmeric powder, chilli powder, coriander powder and fry it for 2 seconds.Add salt to taste. Allow it to boil for 10 mts Remove from fire and serve hot. Garnish with chopped coriander leaves and curry leaves.SHRIMP SUAM*
2 T. shortening 1-1/2 tsp. salt
1 tsp. minced garlic 5 c. water
2 T. sliced onion 12 fresh shrimp, trimmed
1 T. ginger, cut into strips 2 c. moringa leaves, washed and sorted
1 T. fish sauce
Preparation: Saute garlic, onion and ginger in shortening, in large fry pan. Add fish sauce, salt and water.
Bring to a boil, and add shrimp. Cover and cook 10 minutes longer. Serve at once, Serves 6.

4 T. cooking fat 1/2 c. shrimp juice
1 tsp. minced garlic 1/2 c. pork broth
2 T. sliced onion 3 c. water
1/2 c. sliced tomatoes 4-1/4 tsp. salt
1/2 c. sliced boiled pork dash of pepper
1/2 c. sliced shrimp 3 c. moringa leaves, washed and sorted
1 c. dried mung bean, boiled
Preparation: Saute garlic, onion and tomatoes in large fry pan. Add pork and shrimp. Cover and cook 3
minutes. Add mung bean, shrimp juice, pork broth and water. Cover and bring to a boil. Season with salt and
pepper, then add moringa leaves and cook 5 minutes longer. Serves 6.

1/2 c. dried pigeon pea or 2 large tomatoes, sliced
Congo pea boiled in 1 1 medium-size fish cut into slices and boiled
c. water 10 young okra, cut into 1” lengths
3 c. water 1/4 c. fish paste
2 c. cowpea or yard-long
bean cut into 2″ lengths
2 c. moringa leaves
1/2 medium onion, sliced
Page 6 Moringa Recipes
Preparation: Add water to cooked pigeon pea or Congo pea in large saucepan. Boil, and add cowpea or yardlong
bean. Cover and cook 3 minutes. Add fish paste, onion, tomatoes, fish and okra. Cover and boil 2
minutes. Do not stir vegetables. Add moringa leaves, cover, and cook 5 minutes longer. Serve hot. Serves 6.

2 c. fresh moringa pods 2-1/2 c. shrimp juice from pounded heads of shrimp
2 T. shortening 2 T. shrimp paste
1 tsp. minced garlic 1 tsp. salt
2 T. sliced onion 1 c. fresh lima or butter bean seeds, peeled
1/2 c. sliced tomatoes 1 c. green cowpea or yard-long bean pods cut into 1-1/2″ lengths
1 c. boiled pork, diced
1/2 c. shrimp, shelled
and sliced lengthwise
Preparation: Cut moringa pods lengthwise into 4 pieces. Slice white pulp including tender seeds. Discard
outer covering. Cut pulp into 1-1/2 inch lengths. Saute garlic, onion, and tomatoes. Add pork and shrimp.
Cover, and cook 2 minutes. Add shrimp juice, and boil. Season with fish paste and salt. Add lima or butter
beans, and cook 3 minutes. Add moringa pulp and cowpea or yard-long bean. Cover, and cook 10 minutes.
Serves 6

1 c. rice 1/2 c. winged bean, blanched
1 onion, chopped 1 carrot, sliced thinly
3 T. oil 1 green pepper, sliced thinly
1 c. ground pork 1/2 c. pigeon or Congo pea seeds
3/4 c. tomatoes, chopped 1/2 c. moringa leaves
1 T. finely chopped celery 3 T. fish sauce
1/2 c. small fresh-water
clams (no shell)
3 c. water (soup of boiled clams)

Moringa Recipes Page 7
2 c. grated young corn 1 small sponge gourd (luffa)
2 cloves garlic 1 c. moringa
1 head onion 1-1/2 Accent or MSG
3 c. water salt to taste
Preparation: Saute garlic and onion in medium fry pan. Add water and let it boil. Then add the corn, stirring
often to avoid burning. When cooked, add the gourd and moringa.

1-1/2 c pigeon or Congo peas, 1 c. meat from unripe coconut
boiled and mashed 1 red pepper
1 c. moringa leaves or fruit 1 green pepper
1 c. squash, grated 3 beaten eggs
1-1/2 c carrots, grated 1 onion, chopped
4 T. margarine 1/2 c. winged beans
1 head garlic, chopped pepper and salt to taste
Preparation: Mix all ingredients above. Wrap in plastic bags, and tie both ends. Steam for 45 minutes.

1-1/4 c. pigeon or Congo peas 1/2 c. liver
3 quarts water 3 T. salt
3/4 c. cooking oil 2 c. water
4 segments garlic 1-3/4 c. winged bean
1-1/4 c. tomatoes 2 c. moringa leaves
Preparation: Boil peas until cooked. Set aside. Saute garlic, onion and tomatoes. Add liver. Cover and cook
until liver is tender. Season. Add water. Add winged bean and papaya. Cover and cook 10 minutes. Add
cooked peas and moringa leaves. Serve hot.

1 c. peas 1 c. winged bean
1 pc banana blossom 1/2 moringa leaves
1 leg pork ginger
1 c. roselle salt to taste
Preparation: Brown pork. Remove from heat, and cut into cubes about 2 inches in size. Boil peas and pork leg
until tender. Add ginger and salt to taste. Add banana blossoms and winged beans. When tender, add roselle
and onions.

Page 8 Moringa Recipes
1 medium size chicken 1 onion
1-1/2 c. boiled pigeon or Congo pea 1 tomato
2 pcs green medium size papaya 3 cloves garlic
1 c. winged beans salt or Accent to taste
1 c. moringa leaves
Preparation: Saute garlic, onion and tomato. Add sliced chicken, boiled peas, and boil for 20 minutes. Then
add papaya and winged beans, and boil another 10 minutes. Add Accent and salt to taste. Put in moringa
leaves before removing from heat. Serve hot.

1 c. boiled peas, mashed 1/2 c. papaya, chopped
1/2 c. string beans,chopped 1/2 c. flour
1/2 c. moringa 2 eggs
1 big sized onion,chopped 2 segments garlic
oil to fry; salt to taste
Preparation: Saute garlic, onions and tomatoes. Add mashed peas, papaya, winged beans, and set aside. Beat
eggs and add flour. Add moringa leaves to sauted ingredients, and mix with beaten eggs.

1 c. peeled & sliced unripe papaya 3 stems green onions
1 c. moringa leaves 1 small pc ginger (thinly sliced)
1 c. green beans or winged beans 1 T. cooking oil
3 pcs ripe tomato 5 black pepper, whole
3 pcs ripe banana 3 c. water
1 c. dried minnow salt to taste
1 clove garlic
Preparation: Saute the garlic and ginger in cooking oil until slightly brown. Add the water and bring to a boil.
Add the banana, beans and black pepper. Cover, and continue to boil. When half-done add the sliced papaya,
dried minnow, tomatoes, green onions, and salt to taste. Lastly, add the moringa leaves. Remove from heat
when done, and serve while hot. Serves 8.

1/2 c. moringa leaves 3 eggs, beaten
1 c. winged bean pods, 3 pcs tomato, sliced
finely chopped 1/2 c. shredded papaya
3/4 c. shredded squash 1/2 c. onion, sliced
1/2 c. powdered mung bean 5 segments garlic
Moringa Recipes Page 9
1/4 c. powdered dried minnow Salt & pepper to taste
Preparation: Mix moringa pods, leaves, shredded papaya, squash, powdered dried minnow, powdered mung
bean, tomatoes, beaten eggs, onion, garlic, salt and pepper to taste. Place one piece of 5 x 5 banana leaf on a
plate, and pour the mixture on it. Then deep fry in oil until golden brown. Garnish with sliced tomatoes, onions
and calamansi*. Serves 8.

3 pcs tomato 8 pcs winged bean
1 small papaya 1 c. coconut milk
1 c. boiled pigeon or Congo pea 1 c. palm heart
2-1/2 c. sliced chicken 3 pcs garlic
1 c. moringa leaves 1 small ginger
3 c. water 1 onion
Salt to taste
Preparation: Saute garlic, onions, tomato and ginger in hot oil. Add the sliced chicken and boil with salt. Then
add the water, and boil until the chicken is done. Add the papaya, palm heart, winged beans and pigeon or
Congo pea. Lastly, add the moringa and coconut milk. Season to taste.

1 c. pure coconut milk 1 small pc ginger
1/3 c. pure coconut milk reserve 3 pcs bell pepper, green & red, quartered
5 pcs fish, preferably tilapia 1/2 c. moringa leaves
1 onion bulb, sliced 1-2 T. cooking oil
1 head garlic, crushed 1 t. crushed black pepper
3 tomatoes, quartered 1/2 c. pigeon or Congo peas
8-10 winged beans or string 1 c. cubed yellow sweet potato
beans, quartered
Preparation: Saute garlic in oil until brown. Add onion. Transfer to unglazed cooking pot, then add 1 c. pure
coconut milk, winged beans, pigeon or Congo peas, yellow sweet potato, fish, and ginger. Let it boil until halfdone.
Add bell peppers and tomatoes. Season with salt and crushed pepper. Add the rest of the coconut milk
and moringa. Boil for 5 minutes, and serve.

1 c. sliced papaya 4 c. water
1 c. moringa leaves 1 tsp. salt
1 c. winged beans ginger and seasoning to taste
1 c. pigeon or Congo peas
Preparation: Wash peas and papaya (which have been sliced into elongated pieces). Remove young moringa
leaves from stems, and place in a cup. Slice winged beans to desired size, and wash. Pare ginger, and pound.
Page 10 Moringa Recipes
Place all ingredients in a casserole accordingly. Cook for 15 minutes or until all vegetables are tender. Serve
hot. Serves 4.

2 c. dried minnow 2 T. oil
2 c. moringa leaves 2 tsp. soy sauce
1 c. young pigeon or Congo peas 1 medium size onion
1/2 c. sliced tomato 3 cloves garlic
1 c. sliced squash salt to taste
Preparation: Saute garlic, onions and tomatoes. Add fish, squash and peas, and cover. Cook for 10 minutes.
Add moringa leaves, and continue cooking for 3 minutes. Remove from heat and serve hot.

1 c. pigeon or Congo peas, boiled 1 T. fish paste or
1 c. green papaya, sliced into salted fish
small pieces 1 pc ginger
1 c. moringa leaves 2 medium tomatoes, sliced
1 c. winged beans, sliced into strips
1 c. roasted walking catfish or mullet
Preparation: Boil 2 c. water in a casserole. Add the fish paste, ginger, and roasted fish for 15 minutes. Then
add the previously boiled peas, green papaya, and winged beans. Cook until tender. Add the moringa leaves
last, and cook 2-3 minutes more. Add a pinch of Accent or salt to taste. Serve hot. Serves 4.

1 c. tilapia (roasted fish) 1 onion
4 c. coconut milk 1 small ginger
2 c. water 1 pc papaya
1 c. moringa leaves black pepper to taste
Preparation: Boil the coconut milk with water. After boiling, mix the fish with the spices for 5 minutes. Add
the papaya and let it boil for 5 minutes, then add the moringa leaves. Cook for 5 minutes more. Remove from
heat. Serve hot. Serves 4.

1/2 c. coconut milk, dilute 1/2 c. shrimp paste
1 c. dried shrimp 2 pcs green pepper,
1/2 papaya, unripe, cut into strips (cut into strips)
Moringa Recipes Page 11
3 c. moringa leaves 1 segment garlic & onion, minced
Preparation: Boil coconut milk, shrimp, garlic, and onions for 10 minutes. Season with shrimp paste, and
continue stirring. Add cooked peas, papaya, green pepper, and moringa leaves. Cook 5 minutes longer. Serve
hot. Serves 6.

MSG or Accent
Preparation: Wash rice and soak in small bowl for 1 hour, then drain. Fry onion in cooking oil until tender, but
not brown. Set aside. Fry pork and add tomatoes and fish sauce. Add 3 c. soup of boiled clams. When boiling,
stir in rice slowly on low fire. When rice is half cooked add the other ingredients. Cover tightly and cook
slowly. Serve hot with sliced papaya. Seves 6.




The Many Uses of the Mighty Moringa Tree

Mar 01, 16
, , , , ,
one comments

By Dr. Mercola

August 24, 2015


Moringa oleifera is a fast-growing tree native to South Asia and now found throughout the tropics. Its leaves have been used as part of traditional medicine for centuries, and the Ayurvedic system of medicine associates it with the cure or prevention of about 300 diseases.1

Moringa, sometimes described as the “miracle tree,” “drumstick tree,” or “horseradish tree,” has small, rounded leaves that are packed with an incredible amount of nutrition: protein, calcium, beta carotene, vitamin C, potassium… you name it, moringa’s got it. No wonder it’s been used medicinally (and as a food source) for at least 4,000 years.2

The fact that moringa grows rapidly and easily makes it especially appealing for impoverished areas, and it’s been used successfully for boosting nutritional intake in Malawi, Senegal, and India. In these areas, moringa may be the most nutritious food locally available, and it can be harvested year-round.3

Personally, I grew a moringa tree for two years and I can attest to the fact that it grows like a weed. For those living in third-world countries, it may very well prove to be a valuable source of nutrition.

However I don’t recommend planting one in your backyard for health purposes as the leaves are very small and it is a timely and exceedingly tedious task to harvest the leaves from the stem to eat them.

The leaves are tiny and difficult to harvest and use, so you’ll likely find, as I did, that growing one is more trouble than it’s worth. That being said, there is no denying that moringa offers an impressive nutritional profile that makes it appealing once it is harvested…

6 Reasons Why Moringa Is Being Hailed as a Superfood

1. A Rich Nutritional Profile

Moringa leaves are loaded with vitamins, minerals, essential amino acids, and more. One hundred grams of dry moringa leaf contains:4

  • 9 times the protein of yogurt
  • 10 times the vitamin A of carrots
  • 15 times the potassium of bananas
  • 17 times the calcium of milk
  • 12 times the vitamin C of oranges
  • 25 times the iron of spinach

2. Antioxidants Galore

Moringa leaves are rich in antioxidants, including vitamin C, beta-carotene, quercetin, and chlorogenic acid. The latter, chlorogenic acid, has been shown to slow cells’ absorption of sugar and animal studies have found it to lower blood sugar levels. As noted in the Asian Pacific Journal of Cancer Prevention:5

“The leaves of the Moringa oleifera tree have been reported to demonstrate antioxidant activity due to its high amount of polyphenols.

Moringa oleifera extracts of both mature and tender leaves exhibit strong antioxidant activity against free radicals, prevent oxidative damage to major biomolecules, and give significant protection against oxidative damage.”

Further, in a study of women taking 1.5 teaspoons of moringa leaf powder daily for three months, blood levels of antioxidants increased significantly.6

3. Lower Blood Sugar Levels

Moringa appears to have anti-diabetic effects,7 likely due to beneficial plant compounds contained in the leaves, including isothiocyanates. One study found women who took seven grams of moringa leaf powder daily for three months reduced their fasting blood sugar levels by 13.5 percent. 8

Separate research revealed that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21 percent among diabetic patients.9

4. Reduce Inflammation

The isothiocyanates, flavonoids, and phenolic acids in moringa leaves, pods, and seeds also have anti-inflammatory properties. According to the Epoch Times:10

The tree’s strong anti-inflammatory action is traditionally used to treat stomach ulcers. Moringa oil (sometimes called Ben oil) has been shown to protect the liver from chronic inflammation. The oil is unique in that, unlike most vegetable oils, moringa resists rancidity.

This quality makes it a good preservative for foods that can spoil quickly. This sweet oil is used for both frying or in a salad dressing. It is also used topically to treat antifungal problems, arthritis, and is an excellent skin moisturizer.”

5. Maintain Healthy Cholesterol Levels

Moringa also has cholesterol-lowering properties, and one animal study found its effects were comparable to those of the cholesterol-lowering drug simvastatin.11 As noted in the Journal of Ethnopharmacology:12

Moringa oleifera is used in Thai traditional medicine as cardiotonic. Recent studies demonstrated its hypocholesterolemic effect.

… In hypercholesterol-fed rabbits, at 12 weeks of treatment, it significantly (P<0.05) lowered the cholesterol levels and reduced the atherosclerotic plaque formation to about 50 and 86%, respectively. These effects were at degrees comparable to those of simvastatin.

The results indicate that this plant possesses antioxidant, hypolipidaemic, and antiatherosclerotic activities, and has therapeutic potential for the prevention of cardiovascular diseases.”

6. Protect Against Arsenic Toxicity

The leaves and seeds of moringa may protect against some of the effects of arsenic toxicity, which is especially important in light of news that common staple foods, such as rice, may be contaminated.13 Contamination of ground water by arsenic has also become a cause of global public health concern, and one study revealed: 14

“Co-administration of M. oleifera [moringa] seed powder (250 and 500 mg/kg, orally) with arsenic significantly increased the activities of SOD [superoxide dismutase], catalase, and GPx with elevation in reduced GSH level in tissues (liver, kidney, and brain).

These changes were accompanied by approximately 57%, 64%, and 17% decrease in blood ROS [reactive oxygen species], liver metallothionein (MT), and lipid peroxidation respectively in animal co-administered with M. oleifera and arsenic.

Another interesting observation has been the reduced uptake of arsenic in soft tissues (55% in blood, 65% in liver, 54% in kidneys, and 34% in brain) following administration of M. oleifera seed powder (particularly at the dose of 500 mg/kg).

It can thus be concluded from the present study that concomitant administration of M. oleifera seed powder with arsenic could significantly protect animals from oxidative stress and in reducing tissue arsenic concentration. Administration of M. oleifera seed powder thus could also be beneficial during chelation therapy…”

Moringa Leaves May Even Purify Water… and More

From a digestive standpoint, moringa is high in fiber that, as the Epoch Times put it, “works like a mop in your intestines… to clean up any of that extra grunge left over from a greasy diet.”15 Also noteworthy are its isothiocyanates, which have anti-bacterial properties that may help to rid your body of H. pylori, a bacteria implicated in gastritis, ulcers, and gastric cancer. Moringa seeds have even been found to work better for water purification than many of the conventional synthetic materials in use today.

According to Uppsala University:16

A protein in the seeds binds to impurities causing them to aggregate so that the clusters can be separated from the water. The study… published in the journal Colloids and Surfaces A takes a step towards optimization of the water purification process.17

Researchers in Uppsala together with colleagues from Lund as well as Namibia, Botswana, France, and the USA have studied the microscopic structure of aggregates formed with the protein.

The results show that the clusters of material (flocs) that are produced with the protein are much more tightly packed than those formed with conventional flocculating agents. This is better for water purification as such flocs are more easily separated.”

There is speculation that moringa’s ability to attach itself to harmful materials may also happen in the body, making moringa a potential detoxification tool.

How to Use Moringa

If you have access to a moringa tree, you can use the fresh leaves in your meals; they have a flavor similar to a radish. Toss them like a salad, blend them into smoothies, or steam them like spinach. Another option is to use moringa powder, either in supplement form or added to smoothies, soups, and other foods for extra nutrition. Moringa powder has a distinctive “green” flavor, so you may want to start out slowly when adding it to your meals.

You can also use organic, cold-pressed moringa oil (or ben oil), although it’s expensive (about 15 times more than olive oil).18 As mentioned, while I don’t necessarily recommend planting a moringa tree in your backyard (a rapid-growing tree can grow to 15 to 30 feet in just a few years), you may want to give the leaves or powder a try if you come across some at your local health food market. As reported by Fox News, this is one plant food that displays not just one or two but numerous potential healing powers:19

Virtually all parts of the plant are used to treat inflammation, infectious disorders, and various problems of the cardiovascular and digestive organs, while improving liver function and enhancing milk flow in nursing mothers. The uses of moringa are well documented in both the Ayurvedic and Unani systems of traditional medicine, among the most ancient healing systems in the world.

Moringa is rich in a variety of health-enhancing compounds, including moringine, moringinine, the potent antioxidants quercetin, kaempferol, rhamnetin, and various polyphenols. The leaves seem to be getting the most market attention, notably for their use in reducing high blood pressure, eliminating water weight, and lowering cholesterol.

Studies show that moringa leaves possess anti-tumor and anti-cancer activities, due in part to a compound called niaziminin. Preliminary experimentation also shows activity against the Epstein-Barr virus. Compounds in the leaf appear to help regulate thyroid function, especially in cases of over-active thyroid. Further research points to anti-viral activity in cases of Herpes simplex 1.”

Visit Us On TwitterVisit Us On FacebookVisit Us On PinterestVisit Us On YoutubeVisit Us On LinkedinCheck Our Feed