Foundation Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Moringa Smoothie with Passion Fruit and Kiwi

With its combination of nutrient-dense ingredients, this delicious and fruity moringa smoothie with passion fruit and kiwi is a nutritious and refreshing treat.
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raw-vegan

10min easy  
  Water 91.0%  83/13/04  LA : ALA


Ingredients (for serving, )

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½ cup, choppedMoringa tree (moringa), leaves, raw (0.37 oz)
1 Kiwi (2.4 oz)
1 Passion fruit, skin removed (0.63 oz)
250 mlCoconut water (8.9 oz)

Equipment

  • blender or hand-held blender / immersion blender or food processor

Type of preparation

  • chop or grind
  • food preparation without heating
  • blend
  • peel

Preparation

  1. Prepare the smoothie
    Wash and coarsely chop the moringa leaves. Peel the kiwi and quarter if necessary (depending on the size of your blender).

  2. Blend all the ingredients until smooth.

    Moringa leaves have a slightly spicy flavor, so you may want to begin with a smaller amount of leaves than is called for in the recipe. You may also increase the amount of fruit or coconut water as necessary.

  3. Garnish and serve
    Pour the smoothie into a large glass and garnish with a kiwi slice. This moringa smoothie is also delicious when served chilled.

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Author
Inke Weissenborn, picture from the year 2017
Inke Weissenborn, Singapore
Gesunde und bewusste Ernährung mit dem Wohl der Tiere im Blick ist mir ein persönliches Anliegen. Als promovierte Tierärztin mit einem Hintergrund in Krebsforschung habe ich ein solides Verständnis der Ernährungsphysiologie. Meine langjährige Asienerfahrung hat mir einen tiefen Einblick in die verschiedenen kulturellen Hintergründe der Esskultur ermöglicht.  Gemeinsam mit meinem Mann und meinen zwei Kindern, lebe ich nun seit einem Jahr wieder in Singapur. Neben der Tätigkeit als Tierärztin arbeitete ich beim Wildlife Rescue Center Acres (Animal Concerns Research & Education Society) in Singapur. Seit 2015 arbeite ich für die "Stiftung Gesundheit und Ernährung Schweiz".  Ich hoffe durch meine Arbeit, einen Beitrag für gesundes Leben und einen verantwortungsvollen Umgang zwischen Menschen und Tieren zu leisten. 

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Notes about recipe

With its combination of nutrient-dense ingredients, this delicious and fruity moringa smoothie with passion fruit and kiwi is a nutritious and refreshing treat.

Moringa tree: Common names include moringa, drumstick tree (from the long, slender, triangular seed-pods), and horseradish tree. The moringa tree is cultivated extensively in Southeast Asia, where the leaves and seeds are used as food and for medicinal purposes. The leaves are the most nutritious part of the plant. They are such a significant source of calcium, potassium, beta-carotene, and iron that they are used to combat malnutrition and boost food security in developing countries.

Vitamin B12 and moringa: As nutritious as moringa is, be careful of sources claiming that moringa contains vitamin B12. The B12 in moringa is an inactive B12 analog and can cause a vitamin B12 deficiency in the body by blocking the B12 receptors. This means that moringa is not a source of B12, especially for vegans and vegetarians.

Coconut water: Coconut water is an isotonic substance that is easily absorbed and processed by our bodies. This means that coconut water is a good source of liquids for hydration and thirst quenching.  It contains more vitamins and minerals than plain water, with just a trace of fat. Coconut water is obtained from young, fresh coconuts or packaged in Tetra Paks. The coconut water from the brown coconuts that are sold for coconut meat in supermarkets often tastes sour and spoiled. It does not have a taste comparable to that of the coconut water from young coconuts.

Passion fruit: Passion fruit is also known as maracuja. There are numerous varieties of passion fruit available, but the most popular are the brownish-purple ones that look somewhat shriveled when ripe, and the yellowish-green passion fruit. Passion fruit is rich in vitamins C and B, magnesium, and calcium. The seeds are a good source of unsaturated fatty acids.

Kiwi: Fuzzy round kiwis are known for their typical sweet and sour taste and green color. They contain high levels of vitamin C and are low in calories.

Tips

Moringa powder: Moringa leaves are often dried and powdered. They are sold as a dietary supplement in capsule form and as loose powder. Keep in mind that taking Moringa oleifera supplements in capsule or powder form will not supply the amount of nutrients that you would receive from the whole leaves. Choose fresh moringa leaves whenever possible. They are often available at Indian markets.

Alternate preparation

Other fruits: You can substitute any combination of fruits for kiwi and passion fruit. The combinations are only limited by your imagination.

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