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How to Grow and Cook the Moringa PlantFREE CLASS: by Dennis and Danielle of Garden Pool-A Non-profit Organization

Cooking Moringa

Many parts of the Moringa are edible. The

immature seed pods, leaves, mature

seeds, and even oil can be eaten. You can

add fresh Moringa to almost any recipe.

-The pods (drumsticks) can eaten fresh, orbe chopped up to saut or be steamed-Moringa leaves can be eaten fresh or addthem to any salad-The mature seeds can be eaten like peas,roasted like peanuts, or processed to oil.-The leaves can be dried and turned into apowder to add to any meal

*Cooking Tip*When cooking try andkeep below 140 degrees farenheit, toavoid depleting nutritional value.

Growing Moringa

Moringa Growing Information:-Grows great in Zone 9 and higher-Can grow up to 12 inches a month-Drought Tolerant-Can be Potted or Planted in ground-Cut back annually to 3 foot tall

Germination Instructions :For best results keep your seeds around 75degrees Fahrenheit.

Soak seeds in water overnight.

Plant 2-3 seeds per pot.

Water pot every 2-3 days. If left undisturbed, the seeds should

sprout in 1-2 weeks.

Moringa Nutrition

The Moringa plants are a complete nutrition and are usedto fight malnutrition. It is one of the most useful plants inthe world.

Moringa leaf Nutritional value per 100g/3.5 oz

Energy 64 kcal (270 kJ)

Carbohydrates 8.28 g

Dietary fiber 2.0 g

Fat 1.40 g

Protein 9.40 g

Water 78.66 g

Vitamin A equiv. 378 g (47%)Thiamine (vit. B1) 0.257 mg (22%)

Riboflavin (vit. B2) 0.660 mg (55%)

Niacin (vit. B3) 2.220 mg (15%)

Pantothenic acid (B5) 0.125 mg (3%)

Vitamin B6 1.200 mg (92%)

Folate (vit. B9) 40 g (10%)

Vitamin C 51.7 mg (62%)

Calcium 185 mg (19%)

Iron 4.00 mg (31%)

Magnesium 147 mg (41%)Manganese 0.36 mg (17%)

Phosphorus 112 mg (16%)

Potassium 337 mg (7%)

Sodium 9 mg (1%)

Zinc 0.6 mg (6%)

Percentages are relative to US recommendations foradults. Source: USDA Nutrient Database

Nutrients Common food Moringa Leaves

Vitamin A Carrot 1.8 mg 6.8 mg

Calcium Milk 120 mg 440 mg

Potassium Banana 88 mg 259 mg

Protein Yogurt 3.1 g 6.7 g

Vitamin C Orange 30 mg 220 mg

Medicinal Moringa

Anti-cancer properties, Natural antibiotic,Cardiac & circulatory, Lowers bloodsugar, Reducing inflammation, Healingulcers, Iron deficiencies, Lactation,Lowering blood pressure, Calming thenervous system,Treating liver disorders

http://en.wikipedia.org/wiki/Food_energyhttp://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Fathttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Waterhttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Thiaminehttp://en.wikipedia.org/wiki/Riboflavinhttp://en.wikipedia.org/wiki/Niacinhttp://en.wikipedia.org/wiki/Pantothenic_acidhttp://en.wikipedia.org/wiki/Vitamin_B6http://en.wikipedia.org/wiki/Folatehttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Calcium#Nutritionhttp://en.wikipedia.org/wiki/Iron#Biological_rolehttp://en.wikipedia.org/wiki/Magnesium_in_biologyhttp://en.wikipedia.org/wiki/Manganese#Biological_rolehttp://en.wikipedia.org/wiki/Phosphorus#Biological_rolehttp://en.wikipedia.org/wiki/Potassium#Potassium_in_the_diet_and_by_supplementhttp://en.wikipedia.org/wiki/Sodium#Biological_rolehttp://en.wikipedia.org/wiki/Zinc#Biological_rolehttp://en.wikipedia.org/wiki/Dietary_Reference_Intakehttp://www.nal.usda.gov/fnic/foodcomp/search/http://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Fathttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Thiaminehttp://en.wikipedia.org/wiki/Riboflavinhttp://en.wikipedia.org/wiki/Niacinhttp://en.wikipedia.org/wiki/Pantothenic_acidhttp://en.wikipedia.org/wiki/Vitamin_B6http://en.wikipedia.org/wiki/Folatehttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Calcium#Nutritionhttp://en.wikipedia.org/wiki/Iron#Biological_rolehttp://en.wikipedia.org/wiki/Magnesium_in_biologyhttp://en.wikipedia.org/wiki/Manganese#Biological_rolehttp://en.wikipedia.org/wiki/Phosphorus#Biological_rolehttp://en.wikipedia.org/wiki/Potassium#Potassium_in_the_diet_and_by_supplementhttp://en.wikipedia.org/wiki/Sodium#Biological_rolehttp://en.wikipedia.org/wiki/Zinc#Biological_rolehttp://en.wikipedia.org/wiki/Dietary_Reference_Intakehttp://en.wikipedia.org/wiki/Food_energyhttp://www.nal.usda.gov/fnic/foodcomp/search/http://en.wikipedia.org/wiki/Water

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Moringa Recipes

Fresh Moringa Leaf Smoothie

Ingredients:1/4 Cup Moringa Leaves1 Banana1 Kiwi6 Strawberries1 Cup of Fruit Juice or Water

Directions:Rinse Moringa Leaves & Strawberries & take offstem. Peel Banana, and Kiwi. Place Moringa,Juice, Banana, Kiwi, Strawberries and in blenderfor 3 minutes.

Served Chilled Makes 1 Serving

Moringa, Berry, & Almond Salad

Ingredients:1/2 Cup Moringa2 Cups of Spinach or Spring Mix1/4 Cup of Almonds1 Cup of Your Favorite Berries (Raspberries,Strawberries, Blackberries or Bluberries)

Vinagerette Dressing

Directions:Rinse Moringa Leaves, Spinach or Spring Mix &Berries. Next take off stems. Cut larger berries inhalf. Add Spinach or Spring Mix, Moringa, Berriesof choice, Almonds, and vinaigrette dressing .

Served Chilled Makes 2 Servings

Moringa Pod Crockpot Chowder

Ingredients:2 Mature Moringa Pods3 Medium Potatoes1 Sweet Medium Onion1 Large Carrot1 Ear or Can of Corn3 Bay Leaves5 Cups Goat or Cow Milk

2 Bouillon cubes2 Cups Water

Salt & Pepper, to taste

Directions:Rinse moringa pods, potatoes, carrots, and bayleaves. Next, peel and cube the potatoes andonion. Slice carrots and moringa pods to 1/2 inchpieces. Pour milk and water into crockpot. Adddrained corn, bay leaves, bouillon cubes, and therest of the vegetables to crockpot. Set crockpot onhigh for 6 hours and cover. Salt & pepper to taste.

Served Hot Makes 12-14 Servings

Moringa Leaf Powder Greens Drink

Ingredients:1 Tablespoons Fine Moringa Leaf Powder1 Tablespoons of Honey (optional)8 Ounces of Water

Directions:Add the powder to a glass of water. Mix with ateaspoon until powder is thouroughly mixed. Add

honey and stir if desired.

Serve Chilled Makes 1 Serving

Notes:

Moringa Seed Flocculation

The moringa tree pod contains a seed which, when crushed, is a natural flocculant (facilitates particlessticking together so they settle out of solution or filter more easily). Users pick and dry the pods, and thenremove the seeds. The seeds are shelled, crushed using a mortar and pestle, and then about 1 gram of theseeds are added to 10 liters of water (or 1 seed per 2 liters of water). The water is stirred for five minutes,and users let the moringa settle for 24 hours before decanting the clear water off into another container

to be purified.