Production of traditional salad with moringa leaves:
Ingredients:
300 grams cooked moringa leaves.
100 grams fresh ripe tomatoes.
50 grams bell pepper (tatasai).
25 grams onions.
2.5 grams fresh garlic.
100grams hard boiled egg white.
10 grams pepper.
150 grams grounded unsalted groundnut flakes (kulikuli).
Procedure:
wash and clean all working surfaces.
Clean all utensils to be use.
Pick,sort and clean the moringa leaves and cook for 20 minutes starting from boiling point.
Drain out the liquid from the already cooked moringa leaves and keep aside.
Store the liquid from the already cooked moringa leaves in the refrigerator (its a healthy drink).
Squeeze out the liquid from the tomatoes and cut into pieces.
Remove the seeds and cut the bell pepper into pieces.
Cut onions and garlic into pieces.
Separate the yolk from the egg white.
Put moringa leaves and all ingredients in a mixing bowl.
Add the olive oil and the grounded unsalted groundnut flakes (kulikuli powder) mix well until the vegetables are mix together.
Salt and other additives depends on individual choice.
The salad can be eaten as a whole meal,as garnishes or as snack in between meals.
Health benefits and the nutritional values of the moringa leaves salad.
Moringa leaves is a dark green leaves vegetables which is high in phytochemicals.
Research have shown that moringa leaves have more vitamin C value seven times than orange 🍊 and fifteen times potassium more than bananas 🍌.
The salad is high in calcium, which is recommended for formations and maintenance of healthy bones.
The iron content can boost red blood cells formation to prevent and for managing anemia.
The protein in the salad from the egg white and the grounded unsalted groundnut flakes (kulikuli) makes it suitable for protein deficiency and replacing loss tissues in malnourish patients.
The moringa leaves salad is high in antioxidant and antiinflammatory properties that protects the body against infections and prevent brain inflammation.
The antioxidants agents can protects cells from damage and boost immune system.
The antioxidants agents can reduce or remove lipids from the blood.
The fiber contents of the salad helps to control bowel movement and protect the gastrointestinal tract (GIT) against infections and prevent peptic ulcer I'm(stomach, Oesophagus and deodenum ulcer).
There fore the salad is good for managing diabetes because moringa leaves can also lowers blood sugar level due to the insulin like protein found in moringa leaves by researcher and many studies have shown that consumption of moringa leaves can prevent the growth of certain cancer cells such as pancreatic cancer cells.
The vitamin C in the tomatoes and moringa leaves can improve the absorption of iron for blood formation to prevent and manage anemia.
The salad has vitamin A for healthy eyes ,the vitamin Bs especially B1, B2, B3, B3, and B9 are high in the salad which is recommended for young women and pregnant women to prevent birth defects.
The vitamins can promote proper growth and development of the foetus and certain complications during pregnancy.
The salad is good for weight loss due to the fiber contents and not including saturated fats in the salad.
The olive oil which an unsaturated fat in the salad will provides enough omega3 fatty acid which is heart friendly and will play roles in keeping some important organs in the body such as heart, kidney and liver healthy.
The good fat, saturated fats removes bad fat from the body systems.
Both groundnut flakes and olive oil may provide enough calories for normal daily physical activities and BMR (Basal Metabolic rate) that's energy used at rest.
Groundnuts are also good source of protein, therefore the salad is an adequate meal that contains f our food lists from the six foods list such as fat list (olive oil) vegetable list (tomatoes, bell pepper, onions,and moringa), meat list (egg white).
The milk and bread list should be provide from another meal for the day.
Studied have shown that moringa leaves is the most widespread vegetable of great and significant health benefits, which is referred to as the medicine vegetable that heals many diseases which includes diseases such hypertension, diabetes, nonalcoholics liver disease, insulin resistance, hyper lipidemia, hyper cholesterol, weight loss, kidney dysfunction, muscular skeletal disorder etc.
Note: See your dietician to plan a healthy menu for healthy life,plan menu using moringa leaves to produce a meal to meet up the quantity required for the consumption of moringa leaves in order to prevent any side effect.