5 Delicious Moringa Smoothie Recipes and Understanding Moringa Benefits
You might be wondering what exactly is Moringa? Yes, “Moringa” sounds exotic and is fun to say but many people don’t realize it is a superfood.
In this article I will explain the health benefits of Moringa, how to use it in your diet, and provide some tasty moringa smoothie recipes to get started with.
Table of Contents
What is Moringa?
Moringa is actually short for Morigia Oleifera which is a tree that is nicknamed the “Tree of Life” because of its amazing nutritional profile. It is a very useful food crop in many arid climates and parts of the tree have been used in herbal medicine for centuries. In 2008 the National Institute of Health named moringa oleifera its plant of the year.
The entire tree is edible and the raw roots taste like horseradish. The leaves are considered the most nutritious part of the tree and are commonly converted to powder form for use in supplements and teas.
Health Benefits of Moringa
The tree provides an important source of nutrition in many regions but it has also been studied for its unique health properties. While moringa has been used for a long-time in Ayurvedic medicine, human medical studies are still limited.
Moringa seeds were used in a small human study consisting of people with bronchial asthma. Participants given 6 grams daily of Morgina seeds for three weeks showed improvement in lung function and lower asthmatic symptoms.
May Improve Blood Glucose
Additionally, the extract of this plant may help different stomach ailments. Moringa has some natural antibacterial and antibiotic properties and this may help fight off various pathogens.
It has been used in Ayurveda medicine to treat various stomach problems and moringa oil is commonly used to support healthy liver function. Also, Moringa’s higher levels of vitamin B may help with digestion and stomach ailments.
Supports Healthy Cholesterol
Increasing Breast Milk production
One double blind study found an increase in milk production on the third day of taking 250mg of moringa extract twice a day in comparison to the placebo group.
Antioxidant and Anti Aging
One study found that post-menopausal women experienced increased antioxidant levels in the blood after taking 1½ teaspoons of moringa powder daily for 3 months.
Although most parts of the tree may be consumed, the most popular part to eat is the leaves. One cup of fresh moringa leaves contains the following minerals and vitamins:
- Vitamin B6
- Vitamin C
- Riboflavin (B2)
- Vitamin A
Some people in Western countries may also take moringa in the form of supplemental capsules.
How to Use in Smoothies
Dried Moringa leaf is most commonly sold as a tea, in supplement capsules or in powered form.
Moringa supplements comes from dried leaves and have a earthy, spinach-like taste. Some users compare it to the taste of matcha powder.
For smoothies, it is easy to mask moringa powder taste by mixing it with sweet fruits like bananas or berries.
Buying Moringa Powder: What to Look For
The majority of moringa power is imported from India where moringa trees are grown. For any plant-based supplement there are a few criteria worth considering when choosing a brand :
Consider a brand’s reputation. Are they sold by large retailers who verify their product suppliers. Do they have a national presence and are easy to verify.
You can be assured that established brands meet strict 3rd party testing guidelines for safety and product efficacy.
Organic and Non GMO
A lot of superfoods come from exotic plants and fruits that are sourced from countries that don’t have the same farming and pesticides laws as the USA so it is important to buy from established brands that source organic product from legitimate suppliers.
Avoid products that use any fillers, artificial ingredients, additives, or preservatives. Go with products that only contain 100% of the specific superfood that you want.
Are There Any Risks ?
The leaves of the moringa tree are generally considered safe with no serious side effects being reported but there are potential issues to consider which are discussed below.
First off, always talk with a medical professional if you are taking any existing medications or drugs to make sure that moringa wouldn’t effect the efficacy of those medicines. MedicalNews says to be aware if you take any medications for liver, thyroid, diabetes, or blood pressure because moringa naturally supports healthy thyroid and liver function, lowers blood pressure and blood sugar.
Pregnancy and breast-feeding: It is LIKELY UNSAFE to use moringa if you are pregnant. Chemicals in the root, bark, and flowers can make the uterus contract which can potentially create complications with pregnancy. Moringa leaves might not have the same effects but there is not enough information available about the safety of using moringa during pregnancy. Stay on the safe side and avoid use during pregnancy.
How Much Should You Use Daily?
Since moringa is an herbal supplement, there is no prescribed way to take it. However, many people take one tablespoon at a time. Keep in mind that it takes a lot of whole leaves to create moringa powder so the powder is more concentrated.
Also keep in mind that the “earthy” taste is strong and can take a little getting used to. Using it in smoothies is an easy way to hide the taste.
Start off small and see how your body reacts to the moringa first.
Moringa Smoothie Recipes
Below is a great list of 5 delicious moringa powder smoothie recipes. All of the recipes are formulated to work with personal blenders so that you can test out a recipe and see if you like it. You can easily double any of the recipes below for full-size smoothie blenders.
Moringa Banana Strawberry Smoothie
This creamy, sweet smoothie is nutrient-packed. Feel free to substitute with ingredients that suit your personal taste or diet.
- 1 cup raw spinach or kale
- 1 cup unsweetened almond milk (or soy or coconut milk)
- ½ banana
- One handful of strawberries or sweet berry equivalent
- 2 tablespoons vanilla Greek yogurt
- 2-3 dried dates (or ½ teaspoon honey or maple syrup)
- ½ or 1 Tablespoon moringa leaf powder
Peach Moringa Smoothie
This filling smoothie with healthy fats, protein, and nutrition is a great way to start the day. Works great as a meal substitute.
- 1 cup frozen peaches
- 2 bananas
- 1 tablespoon almond butter
- 1/2 cup coconut milk
- 1/2 cup water
- 1 tablespoon moringa powder
Berry Green Moringa Smoothie
This superfood smoothie is rich in antioxidants and great for a midday snack.
- 1/2 cup raw kale
- ½ cup raw spinach
- ½ cup strawberries (or raspberry)
- ½ cup blueberries
- 1 banana
- 1 teaspoon moringa powder
- 1 cup water
Moringa Breakfast Smoothie
I found this healthy morgina smoothie recipe on Kuli Kuli’s blog(one of the moringa brands we suggested above). It is packed with nutrition and filling with oats.
- 7-8 Frozen Blackberries
- 1 Banana
- 3-4 Chunks Fresh Pineapple
- 1-2 tablespoon ground flaxseed
- 1 tsp – 1 tbsp Kuli Kuli Moringa Powder
- 1/2 cup Non-Dairy Milk
- One handful raw oats
- Water to desired consistency
Aloe and Moringa Smoothie
This simple smoothie from Fitness Magazine is full of nutrition and perfect as a post-workout smoothie.
- 1 cup spinach
- 1 cup pineapple (fresh or frozen)
- 1 cup aloe juice
- 1 tablespoon moringa powder
Moringa is a great superfood and worth mixing into your superfood routine. It does have an earthy taste and some people compare it to Matcha powder.
We will keep this post updated as more studies are done on this unique superfood. It is fun learning about and trying these exotic superfoods.
Have you ever tried Moringa powder ? Let us know what you think.