So you’ve started a new diet and there’s much to learn–what benefits the diet provides, what foods are restricted, and what meals you can make with the foods you should be consuming. That’s a lot of things to keep track of in a new diet plan!
Moringa has gained recognition from grocery stores and celebrities across the country. Recently, Naomi Campbell and Martha Stewart both cited moringa as a powerful way to nourish and energize the whole body, as well as support greater immune health. Whatever dietary routine works for you, make sure moringa is a key part of it so you can feel nourished and energized! Why not add it to any of these nutrition plans?
Here are some current trends for nutrient-packed diets.
Top Trends Boosted With Moringa
Moringa is a nutrient-rich and protein-packed leafy green that is rich in vitamins, minerals, potassium, and other essential nutrients. We recommend adding it to any of your health rountines, so you can make sure you stay energized throughout your day. Moringa is also rich in calcium and antioxidants. Check out our blog for more information on the nutrient content of moringa.
Keep reading to learn how to use moringa in these 6 popular diet plans.
Diet Trend #1 – Paleo
The Paleo diet (referencing the diet of humans in the Paleolithic age) is a low-carb diet that focuses on high quality, non-processed foods while omitting grains, legumes, dairy, potatoes, and refined oils. The emphasis here is vegetables and meats, followed by fruits and nuts, eggs, and healthy oils. It is important to avoid processed foods, added sugars, and hydrogenated oils. The intent of this diet is to replicate the diet of prehistoric humans–who would be consuming high-quality and fresh foods!
Eat this:
- Grass fed / free range meats
- Fish and seafood
- Fruits, veggies, leafy greens
Cauliflower Moringa Pizza Crust Recipe
- Eggs
- Nuts and seeds
- Healthy oils (coconut, EVO, etc.)
Not this:
- Processed foods
- Grains and legumes (peanuts included)
- Dairy
- Potatoes
- Refined oils
- Added salt and sugar
Try these recipes :
- Cauliflower moringa pizza crust (omit parmesan or sub nutritional yeast)
- Indulgent Chocolate Strawberry Moringa Smoothie
Diet Trend #2 – Keto
While the Keto diet is similar to Paleo in that they are low-carb, there are some significant differences in what foods are restricted and what the intention of the diet is. The Keto diet refers to the metabolic state of ketosis, where the body does not have carbohydrates to burn for energy. When lacking these, the body produces ketones which create energy from fats instead of creating energy from carbs, starches, and sugars. Unlike the Paleo diet which focuses on quality and content, the Keto diet focuses on producing a specific metabolic state by restricting carbs, sugars, and starches.
Foods omitted from the Keto diet include starchy veggies, high-sugar fruits, and carbohydrates. Healthy fats are essential to this diet and the only sweetener allowed is stevia!
Eat this:
- Meats and seafood
- Leafy greens
- Above-ground veggies (mushrooms, green beans, peppers, broccoli, etc.)
- High fat dairy
- Nuts and seeds
- Avocado and berries
- Healthy fats (coconut oil, EVO, etc.)
Not this:
- Grains
- High sugar fruits (apples, bananas, oranges, etc.)
- Starchy veggies (corn, peas, etc.)
- Tubers (below-ground produce–potato, yams, etc.)
Recipes to try
- Butternut Squash Pizza with Moringa Cauliflower Crust
- Vegan Cream of Broccoli Super Moringa Soup (sub beans for mushrooms)
Diet Trend #3 – Whole 30
The Whole30 diet is a one-month diet plan referred to as a “short-term nutritional reset” to reduce chronic inflammation and shift the mindset and relationship to food. This diet is meant to purge you of foods that could be causing problems such as irritability, mood swings, fatigue, acne, as well as other symptoms and sensitivities. Once the 30 days are complete, you can begin to reintroduce other foods, taking note of how the food affects you (keeping a food journal is great for this).
This diet is very restrictive–banning all sugar, alcohol, grains, legumes, or dairy. Despite the restrictions–it’s intention is to help get rid of any food that may be causing you other issues as well as shifting your perspective and relationship to food. No “healthy treats” allowed here because we shouldn’t perceive food as a reward for our efforts… Even if it’s a delicious bowl of coconut n’ice cream.
Heart Moringa Pesto Recipe
Eat this:
- Veggies and leafy greens
- Unprocessed meats (check for preservatives!)
- Seafood
- Eggs
- Fruits in moderation (there are natural sugars here!)
- Nuts and seeds
- Healthy oils (coconut and EVO)
Not this:
- Dairy
- Grains and legumes (peanuts included)
- Alcohol
- Added sugars
- Processed foods or anything with preservatives
- Healthy “treats” (even if the ingredients abide by the Whole30!)
Recipes to try
- Hearty Moringa and Sweet Potato Kale Soup
- Moringa Pesto (omit parmesan or sub nutritional yeast)
Diet Trend #4 – Weight Watchers
Weight Watchers is a common and popular diet plan that doesn’t restrict foods–but restricts “points” based on nutritional content. Throughout the day you keep track of these points to help you eat healthier and maintain portion control!
While the goal of this diet plan is to manage weight and overeating unhealthy foods, this diet plan has an emphasis on community and support for those who participate in the diet plan. Those participating in the Weight Watchers diet hold gatherings to share stories, recipes, and support each other in person and online throughout their health journey!
According to the Weight Watchers points calculator, 1 serving of Kuli Kuli dry moringa powder ranks 1 point! Since other dried moringa powders may vary in nutrient density and quality, please be sure to verify the points using the nutrition facts on your product label.
Eat this:
- Fruits, vegetables, and leafy greens
- Poultry and seafood
- Eggs
- Tofu
- Nonfat yogurt
Recipes to try:
Diet Trend #5 – Mediterranean
The Mediterranean diet is based on traditional foods of Greece, Turkey, Spain, and southern Italy — most often noted for inflammation reducing foods and healthy fats. This diet focuses on high-quality and healthy foods–while also permitting a glass of red wine with dinner. You will not find processed foods and added sugars in this diet!
Eat this:
- Vegetables, fruits, leafy greens
-
Beet & Goat Cheese Salad Recipe
Whole grains
- Nuts, seeds, and legumes
- Seafood
- Herbs and spices
- Healthy fats (extra virgin olive oil is very common in this diet!
- Poultry, eggs, and dairy (in moderation!)
- Red meat only rarely
Not this:
- Excessive amounts of red meat or processed meats
- Refined grains
- Hydrogenated oils
- Added sugars
- Processed foods
Recipes to try:
Diet Trend #6 – Plant-based (Vegan & Vegetarian)
Moringa is a great addition to any plant based diet–including vegan and vegetarian diets. Many people who first start out with plant based diets often struggle with the question “where can I get plant based proteins”?
Fresh moringa is a complete plant protein, meaning it contains all 9 essential amino acids. This is important because our bodies can’t produce amino acids which are crucial to many functions including building and repairing muscle tissue, nutrient storage and transport, and keeping the metabolism healthy.
Complete amino acids can be found in meat protein while most legumes, veggies, and grains only contain some of the 9 essential amino acids. In addition to the complete plant proteins, there are also some classic combos that together contain all 9 essential amino acids! For example, when you pair a legume (beans, nuts, lentils) with a grain (wheat, rice, corn) you can create a complete plant protein!
For a plant-based diet:
- Omit meats
- Restrict or omit dairy and other animal bi-products (honey, ghee, collagen, etc.)
Complete plant proteins:
- Quinoa
- Fresh moringa
- Buckwheat
- Soy
Complete plant protein combos:
- Rice and beans
- Hummus and pita
- Spirulina with grains or nuts
Recipes to try:
Summary
While pursuing a healthy lifestyle is key for sustained mind-body wellness, there are certain foods that offer a powerhouse of fiber, antioxidants, anti-inflammatory properties, and more.
Cruciferous vegetables, such as moringa, are a frequently noted superfood, with benefits ranging from heart health to gut health. Add these foods to your current health plan and see if you notice a difference!
What makes you feel good? How do you use moringa to help achieve your health goals? Let us know in the comments!
Be sure to tag us @kulikulifoods for any moringa recipes you make!
