What Is Moringa? Health Benefits And Recipes To Try
Since 2016, Kenyan born celebrity chef and restaurateur Kiran Jethwa has co-presented Food Unwrapped. His new show, Extreme Food sees him travelling to the most remote and spectacular corners of the planet to discover the world's finest ingredients. Here, he discusses his latest superfood find: Moringa.
Forest and Kim Starr / FlickrWhat Is It?
The Moringa tree actually originated in India but has been transplanted to many other tropical and sub-tropical countries in Asia, Latin America and Africa. In many African countries it is known as “Nebedaye because this is one tough tree, as it seems to thrive no matter how harsh the environment, how poor the soil, or bad the drought.
I first discovered the extraordinary unique properties of Moringa a few years ago when I was filming my TV series Tales From The Bush Larder in Kenya. We found a beautiful specimen of a Moringa tree on the shores of Lake Baringo. The tree was considered a legend in that area, valued as a multi purpose medicinal miracle tree used to cure fevers, eye infections, diarrhea, bronchitis amongst others.
Whilst I was there I witnessed an interesting local practice; a woman in the community had just given birth so the villagers slaughtered a goat and boiled the meat with Moringa. It was given to the woman to boost her energy and to help her produce nutritious milk for her little one.
What Makes It A Superfood?
In India Moringa has been used for thousands of years for everything from food, to building materials, to medicine. What is particularly amazing about this tree is that absolutely every part of it can be eaten, even the bark, which when you cut open, smells like freshly pressed carrot and ginger juice. The roots, stems, leaves, seed pods, resin and flowers are considered to be healing herbs in Ayurvedic (traditional Indian healing system) and can be used to cure upwards of 300 diseases.
Carrie Cizauskas / FlickrMoringa leaves are edible and ground into powder and can be used as a natural health-promoting multivitamin potent with nutrients, proteins and enzymes.
Another incredible Moringa super power is its ability to purify water. The crushed seeds of the tree cause bacteria to clump together and die when they are added to water – very useful if like me you ever find yourself stuck in the middle of the African bush!
Why Is It Good For You?
Beta-sitosterol: Moringa has great cardio-protective capabilities. One of the most exciting phytochemicals found in Moringa is beta-sitosterol. It acts to reduce the excess of cholesterol in the human blood. Adding it into your food is an excellent way to integrate high quality nutrition and valuable antioxidants into a heart-healthy diet.
Omega 3s: Moringa is a rich source of Omega 3 fatty acids, Omega 3s are so integral to our health because they control blood sugar and help normal sugar and energy balance thus improving insulin response, which is effective at preventing diseases such as diabetes. Moringa can promote healthy cell membranes and reduce cytokines in the blood, which prevent inflammation and can help protect against diseases such as cancer.
Vitamin A, Vitamin C, Calcium, Protein, and Potassium: Gram for gram, Moringa leaves are said to contain four times the vitamin A in carrots, seven times the vitamin C in oranges, four times the calcium in milk, two times the protein in milk, and three times the potassium in bananas. The plant also contains vitamin E, magnesium and iron.
This in turn helps the blood to deliver more oxygen to the muscles during aerobic endurance exercises, increasing metabolic rate and burning more fat.
Moringa is an essential part of my fitness regime. I find that using Moringa as both a pre-workout and post-workout supplement can help my body reach its peak performance. With its high Vitamin A and Vitamin C content, combined with its high iron content (3 times more Iron than that of Spinach) it helps to improve the hemoglobin content of the blood.
Isoleucine and Leucine: The leaves of the tree are among the most protein dense leaves of any plant species. Isoleucine and Leucine are two of the essential amino acids found in these leaves that help build protein and enzymes that enhance the body’s energy and alertness. Post workout Moringa supplements, due to their anti-inflammatory and antiseptic properties, increase flexibility and accelerate the healing process of injuries such as bruises, cuts and burns.
Where To Get It
How To Use It
This is a simple but fantastic recipe that gives you a beautiful looking two-coloured risotto. The orange of the carrot against the deep green of the moringa looks wonderful, and is extremely tasty.
Simple Moringa and Carrot Risotto With Braised Fennel
Serves: 4
Prep time: 20 min
Cook time: 15 min
Ingredients
200g Arborio rice
100 ml olive oil
6 carrots
1 large white onion
½ head of celery
4 baby fennel
4 cloves garlic
1 tsp fennel seed
100ml white wine
1ltr vegetable stock
100ml cream
1 pinch saffron
1tsp ground black pepper
3 tsp moringa leaf powder
200g butter
1 bunch parsley
1tsp lemon zest
2tsp chopped capers
100g Parmesan
Method
1. Prepare your carrot juice for the orange part of your risotto. Take 4 of the carrots and juice them. Strain this juice off through a fine sieve to remove the pulp and set the carrot juice aside.
2. Place your onion, remaining carrots, celery and garlic into a food processor and blitz into a paste.
3. In a large saucepan heat the olive oil. Add the fennel seed, black pepper and Arborio rice. Fry until the fennel starts to release its aroma.
4. Now add the paste and cover with a lid. Simmer for 5 minutes on a low heat. Make sure it does not brown.
5. Add your white wine and reduce.
6. Slowly start to add your veg stock. As the liquid reduces add one more ladle at a time. You want to cook the rice until it is tender but still has bite. The consistency when the rice is ready should be quite dense and not too runny. If you don’t use all the veg stock, don’t worry.
7. While your rice is cooking, braise the fennel in some butter until tender. Season and set aside.
8. When your rice is ready separate it in to 2 equal portions.
9. To one portion add your carrot juice and saffron. Stir this in to achieve a beautiful orange risotto. Add half the Parmesan, lemon zest, a tablespoon of butter, and season to taste.
10. To the other half add the cream and a tablespoon of butter.
11. Now add the moringa powder, this will give you a deep green risotto. To this add the chopped parsley, the remaining Parmesan and chopped capers.
12. Serve in bowls keeping the green and orange risottos separate with the braised fennel on top. It’s delicious and very good for you and by adding the carrot and the moringa at the end, and not cooking them, you preserve their nutritional qualities!
Kiran Jethwa stars in Extreme Food, on Monday 26th September at 8pm
Via : https://boutder.blogspot.com
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