Iced Moringa Tea
Add 1¼ teaspoon of Moringa powder to 2 cups of water.
Mix with a little honey and fresh ginger to taste.
Blend in your blender or shake vigorously for one minute.
Refrigerate for 8 hours or overnight.
Also try using part water, part coconut Juice or orange juice to keep your taste buds happy and wanting more!
Hot Moringa Tea
Use ½ teaspoon per cup of hot water. Let steep for 5 minutes.
Sweeten to taste with agave or cane sugar.
Add slices of ginger or lemon zest for added flavor.
Add 1 cup of coconut milk / coconut water, one banana, a handful of strawberries & blueberries to a blender.
Add a spoonful of chia seeds and one teaspoon of moringa powder for a delicious & nutritious drink.
Moringa Oleifera, commonly known as Moringa or the Elixir tree, has the reputation of being the most nutritious plant ever discovered on earth! It contains more than 90 nutrients, 46 antioxidants, 36 anti inflammatory compounds, 18 amino acids and also includes ALL 8 essential amino acids. The vivid green leaves are nature’s super power food.
As Indian literature tells us, the history of Moringa dates back thousands of years, long before it spread to Africa and other tropical countries. The rest of the world did not know the benefits of the Moringa until the middle of the twentieth century. The credentials go to the World Health Organization (WHO) for spreading the benefits of the Moringa tree to the western world.
Green Trading Moringa Leaf Powder contains Vitamin A (Beta Carotene), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin C (Ascorbic Acid), Vitamin D ( Cholecalciferol), Vitamin E (Tocopherol) and Vitamin K. Our powder is also rich in minerals including Calcium, Copper, Iron, Potassium, Magnesium, Manganese and Zinc.
As a dietary supplement: – Take 1 table spoon a day anytime after your meal or in the moring. Take with water or add into boiling water to make tea. You can also add this into your smoothie.
Moringa Leaf Powder has… (gram per gram comparison)
4 x more potassium than bananas
2 x more protein than eggs
2 x more vitamin A than carrots
14 x more calcium than milk
9 x more iron than spinach
7 x more vitamin C than oranges
4 x more fibre than oats
Moringa is the greatest known supplement ever discovered by mankind. Moringa was named the “Elixir Tree” because all parts of the tree are used as food and medicine.
The tree contains powerful magnetic particles. When the seeds are placed in a bowl of contaminated water, these magnetic particles attract 95% of the bacteria, dirt, soil, chemicals, oil, deadly pollutants and other toxins found in the water, to the bottom of the bowl. In a similar process, Moringa seeds are believed to clean the toxins present in the blood.
Athletes and Sportsmen: –
Constant practice is a necessity for the success of Athletes and Sportsmen alike. Obviously proper nutrition also plays a major part and it is here that Moringa can give them a great boost. Morninga provides them with all the essential vitamins, minerals and protein to help them in various ways, but mainly to improve their strength and endurance.
Improve Endurance: –
Moringa with its high vitamin A and vitamin C content combined with its extraordinary iron content helps to improve the haemoglobin content of the blood. This in turn helps the blood to deliver more oxygen to the muscles during aerobic endurance exercise. The increased oxygen carried by the blood also helps to increase the metabolic rate and assists in burning unwanted fat deposited in the body.
Antioxidants & Free Radicals: –
Free radicals are atoms that exist in the human body that constantly attack other healthy body cells to get free electrons. Antioxidants supply the free atoms needed by the human body and mitigate the effects of free radicals. Moringa has approximately 46 antioxidants and is one of the most powerful sources of natural antioxidants.
Mental Alertness: –
Moringa, with 2 times more Beta-carotene, than that of carrots and 9 times more iron than that of spinach and being rich in vitamin E, improves oxygen absorption. As the oxygen supply to the brain increases, the functionality of the brain is stimulated and mental clarity improves.
Clarity of Eyesight: –
Today due to computer and other electronic devices, the increased stress on the eyes requires extra nutrients to maintain clarity of vision. The power of our eyesight is directly related to the supply of vitamin A to the body. Moringa has 2 times more vitamin A than that of carrots and this increased carotene content is extremely beneficial to eye health.
Lactating Mothers: –
Lactating mothers generally require a lot more nutrients than a normal person and Moringa leaves and pods seem to provide most of the required vitamins, minerals, proteins, carotenoids and carbohydrates in one handy package. Moringa has 14 times more calcium than that of milk secreted by lactating women, but also improves the nutrient quality of the milk generated. In this way, mothers who regularly consume Moringa will have a better nutritional profile and as such, the milk secreted by them will be filled with more nutrients.
Middle Aged Women: –
Generally people in their 40s and 50s, especially women need lots of vitamins and minerals for performing the normal functions of the body. Middle-aged women suffer a number of health disorders due to the physiological and enzymatic changes in their bodies. There are many ways that Moringa can assist them to face this sometimes stressful journey with better confidence.
Menopause is a crucial stage in every woman’s life. Though for some this can be a stressful time, many of the symptoms of menopause can be overcome with the help of proper nutrients. Since Moringa has many natural vitamins, minerals and proteins, it is a good choice to assist in alleviating the symptoms of menopause.
Bone Strength: –
Moringa with its high calcium content is an ideal solution for this problem. Since the calcium present in Moringa is 100% obtained from the natural sources, the body readily absorbs this. The high magnesium content present in Moringa is an important mineral for bones.
The human body needs calcium for its normal functioning. Generally for people in their fifties, if enough calcium is not available in their diet, the body absorbs the calcium from their bones and this leads to the condition known as Osteoporosis. Moringa, with its high calcium content supplies the calcium required by the body and in doing so, helps to maintain healthier bone health.
Immune System: –
Moringa with its high iron and Beta-Carotene content helps to improve the haemoglobin levels in the blood, and this in turn strengthens the immune system.
Pitched as a ‘superfood’, kale is very popular in 2017. Despite this there are still many people who are not fond of kale and seldom (if ever) eat it. This may be because they have never experienced how tasty kale can be when properly prepared in a delicious recipe. If you are ‘kale shy’ we are going to have a go at convincing you to try it – without kale in your diet – you are missing out on numerous health benefits.
Kale is a member of the cruciferous vegetable family which is renowned for its many healthy compounds and outstanding health benefits, not least of which is their ability to fight and prevent cancer. Other members of this vegetable family include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, mustard greens, radish, turnip, and watercress.
Kale was one of the most common green vegetables in Europe until the end of the Middle Ages. Russian kale was introduced into the United States in the 19th century by traders. Cultivation of kale was encouraged in the UK during World War II by the ‘Dig for Victory’ campaign because it was easy to grow and it provided such dense nutrition to supplement what was often missing due to food rationing.
Today, kale appears on many superfood lists. It is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting and health-enhancing phytonutrients. Kale is also one of the easier crops to grow in domestic gardens and by small farmers.
Kale is especially high in vitamins K, A, and C. It contains more than 1,000 percent of the recommended daily intake of vitamin K, 98 percent of vitamin A, and 71 percent of vitamin C (more than an orange). Kale is also a great source of calcium, magnesium, iron, and antioxidants.
It contains abundant antioxidants which help remove free radicals from the body which can lead to accelerated aging as well as cancer and other serious diseases. It only takes 100 calories of kale to provide over 350 milligrams for the most basic omega-3 fatty acid (alpha-linolenic acid, or ALA).
Kale provides comprehensive support for the body’s detoxification system. New research has shown that the isothiocyanates (ITCs) made from kale’s glucosinolates can help regulate detox at the cellular level.
Kale has a good balance of omega-3 and omega-6 fatty acids, essential for heart health. Kale is also an excellent source of potassium, another must for heart health. Vitamin K, also associated with heart health because it is an essential factor in blood clotting and a lack of it can cause hemorrhages. In addition, a lack of vitamin K may cause mechanisms that stop the formation of blood vessel calcification to become inactive.
Kale aids the management of diabetes in a number of ways. Its sulfur content aids diabetes with a role in detoxification as well as the production of glutathione, one of the body’s most important antioxidants. Sulfur is also extremely important for glucose metabolism, helping to decrease weight gain and the risk of diabetes. One study found that kale contained more glucoraphanin, the precursor to sulfur, than broccoli.
One cup of cooked kale contains 10% of your daily fiber needs. Increased fiber can reduce blood glucose levels shown in the standard fasting blood glucose test (a test of blood sugar levels after an overnight fast). Increased fiber also decreases glycated haemoglobin (HbA1c) levels. These levels indicate when proteins in the blood mix with blood sugar, and are associated with increased risk of diabetes complications.
Kale has at least 45 different flavonoids and their regular intake may help reduce the risk of stroke. It also contains significant iron, which helps in the formation of hemoglobin, the main carrier of oxygen to cells of the body, including the brain. The omega-3 fatty acids are also important for brain memory, performance, and behavioral function. The compound sulforaphane found in kale has anti-inflammatory properties that may help cognitive function, especially after a brain injury.
Kale has a high fiber content which helps lower cholesterol levels by picking up excess cholesterol compounds in the gut and pushing them out in the elimination process. Research has found that the fiber in steamed kale binds better to bile in the digestive tract, resulting in greater removal of cholesterol.
Kale is listed as one of the “good-for-your-bones foods” by the National Osteoporosis Foundation because of its calcium content. One cup of cooked kale has about the same amount of calcium as one cup of cow’s milk.
The sulfur in kale helps in removing toxins from the skin, boosts the production of collagen (which keeps us looking youthful), and aids in wound healing and reducing of scarring. The vitamin C in kale is also necessary for collagen production. Kale is high in vitamin A, a compound in retinoids, also popular in anti-aging skin treatments. The iron in Kale may help prevent hair loss because iron deficiencies can cause hair loss.
There’s just 33 calories in each cup of kale. It makes a popular and nourishing food for those reducing calories. It is also a good source of magnesium, one of the minerals that many of us are deficient in − kale supports the body in maintaining optimum digestion as well as managing stress.
Kale is an exceptional to support lowering the risk of chronic inflammation. Many of the compounds in kale, such as vitamin K, are key nutrients for helping regulate the body’s inflammatory process. Inflammation often plays a key role in the development of cancer, particularly chronic inflammation.
Kale is a very good source of the antioxidants lutein, beta-carotene, kaempferol, and quercetin − all of which are associated with cancer prevention and treatment benefits. Like other members of the cruciferous vegetable family, kale is rich in sulfur-containing compounds called glucosinolates which support detoxification, and indole-3-carbinol which greatly reduces the risk of breast, colon, and lung cancer.
Research suggests that kale may be most helpful in protecting against bladder, breast, colon, ovary, and prostate cancers. A study published in the journal Molecular Cancer found that that sulforaphane glucosinolate stopped growth in epithelial ovarian cancer cells. Numerous other studies have been performed on kale which show cancer preventive benefits from kale intake, and in some cases, treatment benefits as well.
The cancer preventive benefits of kale have been linked to the high concentration of two types of antioxidants − carotenoids and flavonoids. Within the carotenoids, lutein and beta-carotene stand out. Lutein and beta-carotene are key nutrients for protecting the body from oxidative stress. The most prominent of kale’s may different flavonoids are the flavonols, including kaempferol, quercetin, and isorhamnetin. The glucosinolates found in kale are utilized for DNA repair and help prevent cancer and slow the growth of cancer cells.
Kale contains oxalate, a naturally-occurring substance found in food, including leafy vegetables. There are cautions that eating leafy green food with a high oxalate level may cause kidney stones by increasing the concentration of calcium or oxalate in urine, causing stones to form. However kale, unlike many other leafy vegetables, has a very low oxalate level. That means that the calcium and iron found in kale are highly digestible.
If you eat a lot of other leafy vegetables which are higher in oxalate levels, you can minimize your oxalate intake risks by chewing well and relaxing between meals.
After the New York Times published an opinion piece in January of 2014 about possible connections between kale (and other cruciferous vegetables) and thyroid problems, kale has come under suspicion for being goitrogenic – the term used for a substance that could cause swelling or dysfunction of the thyroid gland. However, recent studies have shown that kale and other cruciferous vegetables do not interfere with thyroid function in healthy people. According to an article in The Permanente Journal, even people with hypothyroidism can eat as much kale as they want if it is cooked.
It is highly recommended that you choose organic kale whenever possible and be sure to wash it thoroughly. Conventionally grown kale can contain high levels of pesticide residue.
A simple and cheap veg wash can be made by leaving kale soaking for up to half an hour in a large bowl of water and a cup of white vinegar. Hydrogen peroxide can be substituted for the vinegar. Some people spray a combination of white vinegar and hydrogen peroxide on produce and then rinse with running water.
The way you prepare and cut your kale will affect how much you enjoy your ‘green packed’ meal. Cutting kale leaves into 1/2″ slices and the stems into 1/4″ lengths, then steaming for 5 minutes helps ensure quick and even cooking. There is a belief that there are potential health benefits from letting the stems and slices sit for about 5 minutes prior to cooking.
How can you incorporate more kale into your diet? Massaging it with a bit of olive oil and sea salt as the base of a green salad is the first ‘stand by’ technique. Blending it into smoothies, soups, or sauces adds lots of extra green into a meal, you can sauté it with other vegetables into a stir-fry, bake it into frittatas, lasagnas, or burgers − and dehydrate or slow bake it into kale chips.
Kale is simply too healthy to leave out of your diet. By getting creative preparing it and combining it in recipes you may find you crave the good green leaf and all the nutrition it offers.
Thanks for entering – we’ve two healthy pantry staples to give away this week. Kokonati Coconut Aminos, and Kokonati Coconut Vinegar. Plus a beautiful wooden chopping board. Valued at over $50
Check in with our next newsletter to see if you’ve won.
Congratulations to last weeks winner of a voucher for lunch for two @ Wise Cicada valued at $50 – Nichola Blakely
Thank You for Entering to Win – Good Luck Winner of this 125g Bag of Ethical Organic Maca Announced in Next Week’s Newsletter
Win a chance to volunteer in Peru with Seleno Health MORE INFO HERE
We have joined Coeliac New Zealand’s ‘Dining Out Programme’ and we’re in the process of Gluten Free Accreditation. This means that you are guaranteed a 100% gluten free safe kitchen and serving area when you eat at Wise Cicada. View Our Menu HERE
Our new menu is 100% gluten free, so if you are avoiding gluten, you are spoilt for choice when you eat with us.
It is Coeliac Awareness Week 15 – 21 May and Coeliac NZ have created a new online self assessment tool to help people decide if they may need further testing for Coeliac Disorder. There is plenty of excellent support and information on their website. You can Check this out and take the assessment test HERE
………..Premratna (Sarah Spence) is a singer/songwriter, kirtan artist and yoga teacher. A classically trained singer, her musical inspirations have included living and spending time at ashrams in Canada, Australia, New Zealand and India. Previously as a singer/songwriter, she used the name Sarah Marlowe.
She is really great and it is a treat to have her perform for us so don’t miss this opportunity – gather your friends for an organic herb tea and a relaxing ‘catch up’ at Wise Cicada while you listen to Sarah.
Sunday 14 May 12 – 2pm @ Wise Cicada
Premratna’s original songs represent space between thoughts when creativity flows. They range from self-inspiration to Sanskrit mantras and lyrics based on sacred Sufi poetry. www.premratnamusic.net
Adding seaweed to your diet enables and strengthens three important processes in our body: DETOX, NOURISH, BALANCE.
You can try a seaweed dish in the cafe daily throughout the month of May.
RECIPE: Green Superfood Salad with Arame.
150g kale, shredded
15 g arame seaweed (soaked in hot water)
1 beetroot, grated
1 cup sunflower seeds
1 cup of raisins
1/4 cup nutritional yeast
1/4 cup flaxseed
1 clove garlic
1 Tbsp lemon juice
1/4 cup fresh coriander
1/4 cup grapeseed oil
2 tsp apple cider vinegar
1/4 tsp chilli powder
2 Tbsp water
1/2 tsp salt
Blend all ingredients for dressing until smooth.
Massage kale, beetroot, seaweed, sunflower seeds, raisins, nutritional yeast,and flaxseed with dressing.
Add diced avocado and toss together gently.