The Moringa “Oleifera” names includes the “tree of life”; every parts of the moringa tree are eaten, used as ingredients in traditional herbal medicines and the leaves are mostly used in a variety of dishes in Nigeria. A super-food used as a traditional remedy and healing very rich in vitamins and minerals such as vitamins A, B1(thiamin), B2(riboflavin), B3 niacin, B6, C, E, great source of iron, folate and protein. The leaf of Moringa all known as “the drumstick leaves” is “Zogale” in Hausa, are nutritiously very rich with powerful anti-inflammatory- moringa leaves extract may lower fluid swelling, redness and pain in rheumatoid arthritis and anti-oxidant properties, control and lowers blood sugar levels; it is one of richest sources of essential nutrients, a medicinal plant that can treat various diseases. The health benefits of the Zogale leaves includes the lowering the level of the cholesterol in the body, builds up the immune system, heals tumors and ulcers, improves kidney and liver functions, beautifies the skin amongst other various nutritious and health benefits. Almost all parts of the moringa plant are edible; the Zogale known as Moringa drumstick leaves can be used in many forms, the fruits, sap, Moringa oil, Moringa seeds, bark, roots, pod, flowers and powder made from the fresh leaves of moringa, contain powerful loads of medicinal values.
The Moringa Powder is made from the leaves of the tree of life; picked early morning and dried in the shade to retain its glorious green color and nutrient potency; with loads of of medicinal benefits remarkable as a traditional remedy. The powder Moringa has a mild flavor with an earthy slight bitter taste; crushed leaves or grinded can be added to meals such as soups and sauces both savory and sweet dishes, can be consumed in a variety of ways either as salad, blend or whisk into shakes and smoothies, sprinkle on morning breakfast of oatmeal, or tea; fold into bread dough and cakes or any snack pastry of choice, mix into fruits juices, any way one decides to use it would benefits in getting all the multivitamins, iron, and potassium one’s body needs. The boiled moringa leaves are highly, nutritious and beneficial for people who lack essential nutrients; the fresh leaves can be stored in the fridge, making a great addition to soups and stews, balance the slight bitterness with sugar, lemon or vinegar. Moringa salad is popular in the northern parts of Nigeria, sold neatly package in cute tiny soup bowls, covered and label. A delightful meal, happily relish by busy workers in offices, motor parks, garages, market places, schools, shops, stores, and serve during special occasions and celebrations.
Kwadon Zogale is Nigeria Moringa Salad:- A colorful nutritiously, delicious salad, with every color on the plate representing a power loads of nutrients from the sweet red pepper, the green cucumber, to the purple onions and tomatoes.
Recipe Ingredients:-
Steamed Moringa Leaves known in Hausa as dafaffen gyanye zogale.
Fried peanut butter is hausa kulikuli or grounded roasted peanuts.
Mixed spices is the local yagi or the popular suya yaji.
Fresh tomatoes is timatiri in Hausa.
Sweet pepper is Hausa tatasai.
Purple onions is albasa in Hausa.
Cucumber is Hausa gulli.
Scotch bonnets is called atarugu.
Carrots in Hausa is karas.
Garlic is known as tafarnuwa.
Seasoning cubes, pinch of salt is gishiri in Hausa.
Water is ruwa in Hausa.
Recipe Steps:-
Fresh zogale leaves, starts by stripping the leaves from the stems, wash thoroughly to remove dust and put into a bowl. Boil or steam according to choice of cooking but it is best when steam. Place in a steamer and steam for few minutes to retain the green color and the nutrient. Strain excess liquid, allow to cool and shred into tiny pieces, and keep in a salad bowl.
Pound the fried peanut butter known as “kulikuli” in Hausa, or grind it in a grinder, mix with yagi the local spices, seasoning cubes, and salt. Add slice onions, fresh tomatoes, cucumber, sweet pepper and scotch bonnets; drizzle the olive oil for dressing, combine all and serve immediately or store in the refrigerator for later use.
Dambun zogale is a one pot-steamed dish in Northern Nigeria:- Moringa fresh leaves is an important source of needed essential nutrients when included in vegetable soups, one pot dishes and salads most especially eaten as a balanced diet meal loaded with nutrients. Adding sardines to recipes is an excellent choice when it comes to sustainability; fishing sardines for meals has minimal impact on the environment, and less likely to accumulate harmful toxins like mercury making them ideal sustainable food option, tasty and delicious.
Steamed Moringa Couscous Recipe Ingredients:-
Moringa Leaves in Hausa Zogale.
Couscous-kuskus.
Sardine is Hausa kifi.
Onions is Albasa.
Scotch bonnet is atarugu.
Green pepper is Hausa koren tatasai or sweet pepper-tatasai.
Seasoning cubes and salt.
Yaji is Hausa mixed spices.
Recipe Steps:-
Parboil moringa fresh leaves and strain. Put couscous in a bowl moisten it with stock or water, add fresh shredded vegetables consisting of onions, green pepper, scotch bonnets, the parboiled moringa, flaked fish or sardine, olive oil, seasoning cubes, spices and salt. Toss all very well until combine. Scoop into soup bowl and cover tightly, then place in a steamer and steam. Serve immediately after cooking, or cool and keep in the refrigerator for later use.
Potatoes have a built-in pest control which produces natural pesticides, fungicides and reduces need for harmful chemicals and synthetic compounds. Potatoes are nutritiously brimming with micro-nutrients and are foods for sustainable style of eating healthy. Sautéed potatoes salad is a delicious and sustainable side dish; to make simply sauté onions in olive oil, add chop garlic, grated ginger, stirring frequently. Add diced potatoes, then simmer on low heat. After some few minutes just before the potatoes soften add fresh or parboiled moringa leaves, spices, seasoning cubes and salt as to taste, combine well. Cover and allow to simmer until cooked. Garnish with onion rings and tomatoes slices just before serving.
Miyan Zogale or Moringa Vegetable Soup:- A must cooked soup in many homes in Northern Nigeria.
Recipe Ingredients:-
Parboiled or Steamed Zogale Moringa.
Groundnut paste known in Hausa as “gyada dakeke” soup thickener.
Locust beans known as daddawa.
Smoked fish, fresh fish or chicken.
Fresh tomatoes, sweet pepper, scotch bonnet and onions, combine and blend all together to paste.
Palm oil and water.
Seasoning cubes, garlic, mix spices known as yaji, salt to taste.
Recipes Steps:-
Wash and put skinless chicken to boil, add onion slices, seasoning cubes, salt and daddawa. If using fresh fish skip this step. The sauté stage starts by putting a dry pot on heat, add palm oil and slices of onions, fry for few minutes to remove the raw taste of palm oil, and to enhance the soup aroma and taste. Stir-in blended vegetables with the exception of steamed zogale. Stir-fry until dry but not sticking to pan.
Add chicken and stock, if using fresh fish add to soup last with steamed moringa leaves. Cook soup for a while, until the liquid content goes down a bit. Mix in the groundnut paste and simmer for just some few minutes to mix in the soup thickener that is the groundnut paste. Lastly, add in the boiled moringa leaves and if using fresh fish neatly place on top of zogale leaves, cover and simmer on low heat until fish is flaky soft. Serve with tuwon masara, tuwon dawa, tuwon shinkafa or any swallow of choice.
Dan’wake is dumplings made out of soy-flour, bean-flour and moringa powder.
Recipe Ingredients:- Soy-flour and beans flour half and half each.
Baobao green leaves powder is kuka in Hausa or moringa powder.
Potash water solution.
Mixed spices is known as yaji mostly eaten with suya in Northern Nigeria.
Onion slices, tomatoes, cucumber, lettuce, or cabbage, boiled eggs, seasoning cubes and salt,Â
Lemon juice and “mai zaitun” is olive oil for dressing.
Mix soy and bean flour, add moringa powder and sieve into a mixing bowl. Add some of the potash water solution and water to make a thick dough. Place a pot on medium heat and put water to boil. Make tiny ball with soy flour dough just as dumplings and drop into the boiling water. Watch closely and allow to cook on low heat. The dumplings will float as it cooks. Remove from heat, scoop with perforated spoon and rinse in clean water. Place in a serving dish bowl, sprinkle yaji on it, and toss all to combine. Serve on plates with garnishes of slice boiled eggs, cucumber, onions, tomatoes, cabbage or lettuce. Drizzle lemon juice and olive oil on it as dressing. Serve immediately, nutritious and so so delicious.
Moringa powder is a handy and a great way to make every meal power-packed with nutrients; simply sneak it in or whisk it in, adding and making moringa parts of a regular diet helps reap rich health benefits. Add to green smoothie, sprinkle on salads, soups, snacks, and stir-fries, excellent as a caffeine-free coffee substitutes also steep in hot water as moringa-infused teas. Moringa powder is an excellent dietary supplements but must not be use with other medications, and always consult your doctor before using as medication. it has little or no side effects if use minimally in soups and other dishes as meal.
The tree of life, Moringa aids in better vision, immunity, bone health and glowing healthy skin. A great benefits for muscle repair, energy production, mood regulation from its essential amino acids. Improves thyroid health, controls hormones, increase hemoglobin levels, suppressing cortisol and increasing testosterone. Protects against liver damage due to its high concentrations of polyphenols. An antidote to damage cell, premature wrinkles from free radicals, with its antioxidant properties. Lowers inflammation in cells by suppressing inflammatory enzymes and proteins in the body, from diabetes, cardiovascular disease and cancer. Reduce weight gain and insulin resistance, controls spikes in insulin and blood sugar levels. Improves digestion, a natural antibiotic and antibacterial. May help treat depression for people suffering from Alzheimer’s disease, contains a high level of vitamins C and E to combat oxidative stress. Moringa may be unsafe for pregnant and nursing mothers, may cause the uterus to contract leading to miscarriage due to its high level of toxicity to immune cells and chemical loads, it is advisable to avoid consuming the root, bark, seeds or the flowers. Moringa plants high consumption can have an adverse effects leading to stomach upsets a laxative side effects. Moringa plants is generally well tolerated with a low risk, small dose per day and moderation is the best in gaining benefits from moringa the tree of life.
Homemade meals are healthier for overall wellbeing and for the environment, organic foods choices ensure that all food ingredients use in preparing meals at home are fresh aiding in eating sustainably. Seasonal produce are more nutritious, taste better and are within reach reducing environmental footprints of lengthy supply chain, thereby eating food in season support sustainability. Home Gardens helps families in growing vegetables, spices, fruits for household feeding and an excellent way to add more natural, fresh foods to meal. Home Gardens are great ways of supporting sustainable food production and choosing sustainable foods is important to the health of humanity and the environment thereby helping to preserve the health of the planet for generations yet unborn!