Moringa and matcha are two sensational players placed front and centre on today’s superfood stage. They may even come packaged with fantastic health claims and proud history lessons, but the discerning among us aren’t so easily convinced. What exactly are these two ‘healthy’ foods, and why are they decidedly so good for us?

Let’s take a look at what makes each of them so special, and which – if either – is better.

Matcha – A Special Green Tea

Matcha is a powdered form of green tea, widely recognized as a Japanese export, though the practice of producing matcha originated centuries before in China. Like all teas, strictly speaking, it’s made from the leaves of the tea plant, Camellia sinensis. The difference lies in the special way it is grown and prepared.

While growing, tea bushes designated for matcha production are completely covered for up to three weeks, stimulating the production of chlorophyll as the leaves adapt to lower levels of sunlight. This in turn results in increased production of theanine, the amino acid that gives matcha its characteristic earthy flavour.

Where many teas are put through an oxidation process to develop particular flavours, matcha is steamed soon after harvest to prevent oxidation. This helps preserve the natural colours, fragrances and nutritional compounds. The leaves are then laid out to dry, de-veined, de-stemmed, and milled into the fine powder we find in stores.

The benefits of consuming green tea are widely touted, citing studies that reveal boosts to brain cell production, immune function, blood sugar regulation, and cancer cell disruption. Unlike with normal green tea, where we only consume a diluted infusion, matcha is ingested whole, whether in the form of tea, food or dietary supplement capsules.

This makes matcha a far richer bomb of nutrients, containing chlorophyll, theanine, antioxidants, vitamins (A, C, E and B complex), beta carotene and other micronutrients.

Matcha Green Tea Smoothie Bowl

Ingredients:

For the Matcha Smoothie Base:

  • 2 teaspoons matcha green tea powder
  • 1 ripe banana, frozen
  • 1/2 cup plain Greek yogurt
  • 1/2 cup almond milk (or any milk of your choice)
  • 1 tablespoon honey (adjust to taste)
  • 1/2 teaspoon vanilla extract

Toppings (Customize to Your Preference):

  • Sliced strawberries
  • Blueberries
  • Sliced banana
  • Chia seeds
  • Granola
  • Sliced almonds
  • Coconut flakes
  • Drizzle of honey

Instructions:

  1. Prepare your ingredients: Slice the banana and freeze it for at least a few hours or overnight. This will give your smoothie bowl a creamy texture.
  2. Blend the matcha smoothie base: In a blender, combine the frozen banana, Greek yogurt, almond milk, matcha powder, honey, and vanilla extract. Blend until smooth and creamy. Taste and adjust the sweetness by adding more honey if desired.
  3. Pour into a bowl: Pour the matcha smoothie into a bowl of your choice.
  4. Add your favorite toppings: This is where you can get creative! Arrange sliced strawberries, blueberries, banana slices, chia seeds, granola, sliced almonds, and coconut flakes on top of the matcha smoothie base.
  5. Drizzle with honey: Finish off your matcha green tea smoothie bowl with a drizzle of honey for an extra touch of sweetness and flavor.
  6. Serve and enjoy: Grab a spoon and dig into your delicious and nutritious matcha green tea smoothie bowl. Enjoy the vibrant colors and the refreshing taste!

This Matcha Green Tea Smoothie Bowl is not only visually appealing but also packed with antioxidants and energy-boosting properties. It’s a delightful and healthy way to start your day or recharge your energy in the afternoon. Feel free to customize your toppings with your favorite fruits, nuts, or seeds to make it your own!

Moringa – An Ancient Miracle Tree

Moringa, specifically Moringa oleifera, is a type of tree native to the sub-Himalayan regions of East Asia. Its use dates back thousands of years in nutrition, traditional medicine and cosmetic production. Fast-growing and drought-resistant, it can thrive in a variety of climate conditions, and has been referenced as a candidate for food security. Since 2013, moringa has been grown in Zambia, providing underdeveloped communities with a stable source of food and nutrition.

Overall, moringa offers an impressive nutritional profile high in protein, fatty acids, vitamin A, vitamin B complex, vitamin C, vitamin E, potassium, calcium, iron, beta carotene, flavonoids, and polyphenols, with nutrients present in varying amounts between the leaves, flowers, fruits, seeds, and roots. All parts of this plant can be harnessed for human purposes, with roots having long been featured in Ayurvedic medicine, seed pods and flowers consumed as vegetables, and seed oil used as far back as ancient Greece and Rome in the production of perfumes and ointments.

Studies have identified moringa’s therapeutic potential across a range of ailments, showing positive effects in the areas of lung function, digestive function, immunology, blood glucose, and lactation (milk production after pregnancy), as well as demonstrating a suppressive effect on certain cancers. Beyond food and health, moringa seeds have also been found to contain protein capable of water purification and material separation.

Today, moringa leaf teas and powders are growing in popularity as a dietary addition in Western health food stores.

Nutrient-Packed Moringa and Chickpea Salad

Ingredients:

For the Salad:

  • 1 cup cooked chickpeas (canned or cooked from dried)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons fresh mint leaves, chopped
  • 2 tablespoons moringa powder
  • Salt and pepper to taste

For the Dressing:

  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • 1 garlic clove, minced
  • 1 teaspoon honey or maple syrup (optional for sweetness)

Instructions:

  1. Prepare the Chickpeas: If you’re using canned chickpeas, rinse and drain them thoroughly. If you’re cooking dried chickpeas, soak them overnight, then cook until tender. Drain and let them cool to room temperature.
  2. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and honey or maple syrup (if using). Adjust the sweetness and acidity to your taste. Set the dressing aside.
  3. Prepare the Vegetables: In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, chopped red onion, fresh cilantro, and fresh mint leaves. Toss the ingredients together.
  4. Add Chickpeas and Moringa: Gently fold in the cooked chickpeas and sprinkle the moringa powder over the salad. Moringa is a powerful superfood with a slightly earthy flavor, so adjust the quantity to your preference. Season with salt and pepper to taste.
  5. Drizzle with Dressing: Pour the dressing over the salad and toss everything together until the salad is evenly coated with the dressing.
  6. Serve and Enjoy: Transfer the moringa and chickpea salad to serving plates or bowls. Garnish with additional mint leaves or cilantro if desired. This healthy and nutrient-packed salad is ready to be enjoyed as a light and refreshing meal.

Moringa is a fantastic addition to this salad, as it brings an abundance of vitamins, minerals, and antioxidants to the table. This salad is not only delicious but also a great way to incorporate moringa’s health benefits into your diet. Enjoy it as a side dish, a light lunch, or a wholesome snack.

So, Is Moringa Better Than Matcha?

According to moringa advocate and supplier Kuli Kuli, moringa beats matcha in the nutritional stakes with a far bigger nutrient output of fibre, protein, calcium, iron, vitamin A, vitamin C, and vitamin E. In terms of efficiency, moringa also appears to triumph, requiring less investment to cultivate and prepare, and lending itself to a far wider range of uses than the prestigious powdered green tea.

Taste may be one arena where matcha holds the advantage, with a refreshing ‘umami’ bitterness that can be enjoyed by itself or adding full-bodied flavour to a world of sweets and snacks. Next to the spinach-like qualities of moringa tea, it’s not hard to guess what your taste buds might prefer.

Science is still out on the therapeutic effectiveness of either plant. Results of clinical trials do hint at interesting possibilities, but both superfoods still require further study before any health claims can be truly substantiated.

With a growing availability of both foods in the health food market, there’s little need to pick one green sensation over the other. Both matcha and moringa can be enjoyed, separately or together, in a range of beverages, desserts and meals.

As with anything, consume in moderation, and consult a qualified health professional before making drastic changes to your diet.