How to Grow and Cook the Moringa Plant and more.

Moringa Growing Information:
-Grows great in Zone 9 and higher, but can be grown indoor in pots, as a seasonal crop, or greenhouse grown in colder climates.
-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 75 degrees 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 used to fight malnutrition. It is one of the most useful plants in the world.

Moringa leaf Nutritional value per 100g/3.5 oz serving

• 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 μg (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 μg (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 for adults. Source: USDA Nutrient Database

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, or be chopped up to sauté or be steamed
-Moringa leaves can be eaten fresh or add them 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 a powder to add to any meal
*Cooking Tip* When cooking try and keep below 140 degrees Fahrenheit, to avoid depleting nutritional value.

For moringa recipes and more, download the class handout:
[gview file=”https://gardenpool.org/wp-content/uploads/2012/12/moringa-hand-out.pdf” height=”800″ width=”600″ save=”1″]

Instructional Video

Recorded LIVE
Who: Dennis McClung
When: December 15th, 2012
Where: The Garden Pool in Mesa, AZ
Length: 40 minutes
This class was recorded live in a classroom setting. To be a part of our classes in person, join our meetup group.

Grow your own Moringa!

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