Holistik Health

Author - Julz

Moringa for Weight Loss

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Moringa Oleifera has been gaining traction in the weight loss world. With so many diet fads, supplements, and exercises out there, it’s hard to pick the right one for you. We like to think of weight loss as a lifestyle, and sustained, healthy living translates into a happy and healthy life.

Weight loss is usually the culmination of many things, versus one singular aspect that reduces fat loss long-term. We encourage you to speak to your doctor before starting any weight loss program, as underlying conditions such as diabetes, and certain medications can have effects on your body.

For a full overview on what Moringa is and the health benefits, click here.

 

For those of you who are just looking for our Top Recommended Moringa product, Click Here to buy our Top Moringa Recommendation from Amazon or visit the link below. Full supplement recommendations at the bottom of the post

NOTE: Companies cannot buy our recommendation, we only recommend brands we believe in.  Full disclosure, if you purchase from a link on this site we may receive a commission.  You will never pay more and will often pay less.   For any questions, please visit our Affiliate Disclaimer.

Read our blog post on The Top 12 Health Benefits of Moringa Seeds here.  If you are looking for an added boost in your weight loss goals, consider moringa as a low-calorie, high-fiber, natural blood sugar reducer, high nutrient, detoxifying option.

See our top favorite reasons of why we love moringa for weight loss.

Moringa For Weight Loss-

Aduna_Green_Bowl_Moringa_Cashew_Sauce

1) Stimulates Metabolism:

Your metabolism is the fire that burns your fuel. Regular exercise can increase your metabolism by burning through your reserves and moving on to burn through fats for energy. As you age, metabolism slows down and fat gets distributed in certain unwanted areas. Muscle burns through fat for energy, which is another reason why it’s important to stay active as you age. Muscle burns more calories than fat.

Along with exercise and proper diet, moringa has been shown to support and stimulate your metabolism. You can take moringa powder, often in a tea or added to recipes, can steep the leaves to make a tea, bake the seeds for a snack, or take it as a daily supplement. Moringa is high in glucosinolates, which is a natural component in many pungent plants like cabbage, broccoli, mustard, and horseradish.

These vegetables are known to prevent certain cancers and promote weight loss. It is also high in fatty acids, which is great for inflammation and anti-aging. Saturated fats are harder to break down, and often get stored in the body. Moringa breaks down these saturated fats, thus preventing the accumulation of fat in the gut.

2) High Fiber for a Healthy Digestion:

Fibrous foods act like a broom to sweep out debris, waste, and leftover food that has accumulated in your colon. Digestive health is so important for many things like your immune system, mood, skin, sleep, and weight loss. There are more bacteria cells than human cells in the human body, up to 7 billion bacteria!

A probiotic, or “good bacteria” is a useful supplement to take during weight loss but also in general to keep the good bacteria in high quantities. These good bacteria promote a healthy immune system so you are less likely to get sick, and help the body eliminate gas and bloating, while getting rid of toxins.

There is also more serotonin, the neurotransmitter that makes you feel good, in your gut than your brain. Most people think of taking an SSRI (selective-serotonin-reuptake-inhibitor) or antidepressant for anxiety and stress, yet taking care of your gut health should be the first priority. Eliminating toxins and waste through your colon also promotes healthy and glowing skin and restful sleep.

Moringa is high in fiber, which prevents fat from accumulating in the gut. Fiber also prevents constipation, bloating, and also prevents over-eating and cravings by giving the body signals that it is “full.”

3) Helps the Liver Detox:

Moringa is high in chlorophyll, which you can think of as the red blood cell of the plant world. Chlorophyll is known as a superfood for its antioxidant, anti-cancer, and overall health benefits. It improves liver function and detoxification, and is great for digestion and skin health.

Moringa supports liver function to detoxify heavy metals that can accumulate in the body from environmental toxins, food, and other health and beauty products. Liver function is vital to overall health and longevity. If your liver is not functioning properly, it cannot detoxify and process the toxins that are needed to be eliminated for optimal health and weight loss goals.

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See below a recipe for optimal liver health. Just add all ingredients to a juicer or Vitamix.

Liver Cleanse Juice:

1-2 tablespoona moringa powder

1/4 cup chopped mint leaves

1/4 cup chopped dandelion greens

1/4 cup stinging nettle

1 tspn apple cider vinegar

3-4 handfuls of greens : spinach, kale, mustard greens

2 juiced lemons

2 stalks celery

4) Help Reduce Blood Sugar:

Diabetes is one of the biggest health problems in our society today. Diabetes is a metabolic disease that affect’s the body’s ability to produce or use insulin (which is a hormone that turns glucose, or sugar, into energy). According to Doctor’s Health Press, a 2014 study published in Acta Histochemica reported that moringa oleifera seeds can lower blood sugar levels in rats. Another study in the Journal of Diabetes found that moringa pod extract helped to increase insulin production and protein levels and reduce blood glucose levels.

Long-term complications of diabetes include damage to the large blood vessels of the heart, brain, and legs and small blood vessels of the eyes, kidneys, and nerves. It can also increase the risk of other conditions like cataracts, glaucoma, and nerve damage in the feet. Along with diet and exercise, moringa is a great addition to support lowering blood sugar levels to manage diabetes and sustain weight loss goals.

5) Reduce Food Cravings

Cravings can come from an emotional place of wanting to feel supported, loved, or taken care of, but can also come from your body’s signals of needing the right nutrients. Moringa is so highly nutritious yet low-calorie, and full of fiber, fatty acids, vitamins, and minerals, your body is being supported and supplemented from different arenas.

A lot of people snack because they feel tired, and a single serving of moringa has 3 times more iron than spinach. Iron is what your body needs for red blood cells which gets used for energy. More energy and nutrients reduces cravings and promotes weight loss.

It is also a low-glycemic food, meaning your blood sugar will remain steady and you won’t have an energy crash that make you give in to the mid-afternoon work snacks of junk food and candy.

6) Reduces Water Retention

Moringa is a natural diuretic, meaning it gets rid of excess fluid in the body that can cause swelling, bloating, feeling of fullness, and water retention. Around certain times of the month, women can often retain a lot of water, which leads to days of discomfort. Moringa is a natural and safe way to manage these symptoms, while also promoting weight loss that is especially difficult during menstruation.

Moringa is a great option to supplement your weight loss goals. It has overall health benefits, with specific metabolic and detoxifying needs for sustained weight loss. Experiment with using moringa seed powder, leaves, seeds, or supplements to fit your lifestyle needs. Read our blog post on The Top 10 Moringa Recipes here.

Top Moringa Product Recommendations

Top Recommended Moringa Powder Product: Organic Veda

Top Recommended Moringa Capsules Organic Veda Moringa Capsules

Additionally Recommended Products:

Moringa Oil Ogranic Veda Moringa Oil

Superfood Blend w/ Moringa Healthforce Vitamineral Green

 

Best in Health,

Julia

The Top 10 Moringa Recipes

MoringaStuffedMushrooms

Moringa has been named the “tree of life” and “miracle tree” for good reason. This superfood may be one of the most nutritious plants on earth, with tons of antioxidants, vitamins, amino acids, and enzymes vital to our optimal health and well-being.

Moringa powder contains all 9 essential amino acids that our bodies need but can’t make on their own. This powerhouse of a plant also contains cytokinins, which are powerful antioxidants with anti-aging effects. Needless to say, we want to sneak in more moringa in our diet, and thought you would as well.

For a full overview on what Moringa is and the health benefits, click here.

We have tried and tested tons of recipes to find the most delicious ways to add moringa into your everyday meals and drinks. Enjoy!

For those of you who are just looking for our Top Recommended Moringa product, Click Here to buy our Top Moringa Recommendation from Amazon or visit the link below. Full supplement recommendations at the bottom of the post

NOTE: Companies cannot buy our recommendation, we only recommend brands we believe in.  Full disclosure, if you purchase from a link on this site we may receive a commission.  You will never pay more and will often pay less.   For any questions, please visit our Affiliate Disclaimer.

How Can I Use Moringa?

The leaves: Most people think of using moringa leaves steeped in a tea. The plant components don’t lose their potency when dried, so don’t worry about losing out on all the benefits! Simply steep a tablespoon of dried moringa leaves into hot water for a mid-afternoon energy boost, or if you are feeling bloating or have an upset stomach. You can also add the leaves to a soup or stew for added flavor and nutrients.

Capsules and Powders: Capsules are very convenient to take daily or while traveling or if you don’t like to cook or have access to a kitchen. The powders are also very convenient and can be added to your daily morning smoothie.

TopicallyMoringa oil is antiviral, antibacterial, and anti-inflammatory. You can use the oil on your skin for minor scrapes and scratches, acne and C-section scars, or cracked or dry skin. You can even mix moringa powder with water or your favorite carrier oil like jojoba to make a paste for longer treatment of scars or wounds.

Now on to the Moringa recipes!

Moringa Recipes

 

1) Moringa Stuffed Mushrooms

MoringaStuffedMushroomsDegree of Difficulty : Medium / Serving Size : 6-8

Ingredients: 

  • 50 baby bella mushrooms stemmed
  • 1 Tbsp garlic finely minced
  • 2 Tbsp olive oil
  • salt and black pepper to taste
  • 3 ounces cream cheese softened / * vegan : substitute vegan cream cheese or cashew cream cheese 
  • 3 ounces sour cream  / *vegan : substitute vegan sour cream
  • 4 Tbsp mozzarella cheese shredded / * vegan : substitute vegan cheese
  • 1 tsp onion finely chopped
  • 1.5 tsp fresh thyme divided
  • 3.5 ounces fresh moringa leaves chopped; substitute 3.5 Tbsp moringa powder
  • 5 ounces artichoke hearts chopped; squeeze out excess liquid
  • 4 Tbsp panko / * Health substitute: almond or coconut flour
  • 4 Tbsp Parmessiano-Reggiano freshly grated / * Vegan : substitute vegan cheese

Instructions

1) Preheat oven to 450 F.

2) Combine 1 Tbsp olive oil and 2 tsp of minced garlic. Save bowl and remaining garlic oil for later.
3) Brush inside cap of prepared mushrooms with garlic and olive oil combination. Sprinkle to taste with salt and pepper
4) Arrange mushrooms with oiled side up on a rimmed baking sheet. Bake about 6 minutes or until tender. Drain mushrooms or pat with paper towel if notable about of water still being released.
5) Mix softened cream cheese, sour cream, mozzarella cheese, 1/2 tsp thyme. Once combined well, stir in the chopped Moringa leaves, onions, and artichoke hearts. Salt and Pepper to taste. (If available, use immersion blender to improve mixing process.
6) In small bowl (can use dish from step two), add in remaining garlic, final Tbsp of olive oil, remaining 1 tsp thyme, 4 Tbsp of almond flour/meal, and 4 Tbsp of Parmigiano-Reggiano.
7) Divide Moringa/artichoke mixture evenly among mushroom caps. Sprinkle with almond flour mixture. Press crumb mixture lightly into filling if necessary.
8) Bake in preheated oven until filling is hot and crumbs are golden-brown, about 6-8 minutes. Serve immediately.

Recipe courtesy of A Healthy Leaf 

2) Moringa Oatmeal

 

 

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Degree of Difficulty : Easy / Serving size : 4

This gluten-free, vegan recipe is a great breakfast option. You can use regular oats instead of gluten-free, coconut / cashew milk / cow milk instead of almond and play with different nut combinations like hazelnuts, almonds, or our favorite macadamia nuts. We also love coconut snectar instead of agave, so feel free to try play with that as well!

Ingredients:

4 cups gluten-free rolled oats

5 cups almond milk

3 tbsp agave syrup or maple syrup

2 tsp vanilla extract

2-3 tsp moringa powder

1/3 cup pistachios, chopped

1/3 cup dried mulberries

1/4 cup unsweetened shredded coconut

2 tbsp chia seeds, optional

Instructions :

In a medium sauce pan, add the rolled oats, milk, vanilla extract and maple syrup.

Cook the mixture over low to medium heat, stirring occasionally, until some of the milk has been absorbed and the oats have softened, about 5-7 minutes.

Turn the heat off and add the moringa powder and the remaining ingredients.

Stir and serve.

Thank you Nuts.com

3) Moringa Superfood Smoothie with Maca, Flax Seed, and Tahini 

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Every great chef knows that great recipes start with the best ingredients, smoothies are no different. This superfood smoothie uses maca, one of our favorite superfoods found in high altitudes of the Peruvian Mountains. Maca has been known to balance the endocrine systems of both males and females which is responsible for our hormones, nervous system, brain function, and sexual function / fertility. The berries are rich in antioxidants which protect against cancer and heart disease among many other inflammatory conditions. For even more protein or good fats feel free to add a teaspoon of your favorite nut butter (we love almond or macadamia) or 1/2 of an avocado.

Degree of Difficulty : Easy / Serving Size : 1 

Ingredients: 3/4 rice milk  * substitute your favorite milk such as coconut, cashew, or almond

l large banana

1/2 cup frozen blueberries

1/2 cup fresh raspberries

1 big teaspoon moringa powder

1 big teaspoon ground flax seeds

1 big teaspoon maca

1 big teaspoon tahini

Instructions: 

Place all ingredients together in a blender or Vitamix

Blend until creamy

Sprinkle with a little extra ground flax or fresh berries (optional). We also love adding mixed nuts or unsweetened coconut flakes.

Best served immediately.

Thank you Trinity’s Kitchen.

4) Moringa Guacamole 

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Degree of Difficulty : Easy / Serving Size : 2

Moringa Guac?  Come on!  Who doesn’t love guacamole? This summertime or any-time snack is a crowd pleaser for any person, group or gathering.

Ingredients :

2-4 tsp moringa powder3 ripe avocados
1 small red onion, finely chopped
handful of cherry tomatoes, roughly chopped
handful of fresh coriander, roughly chopped
extra virgin olive oil (to drizzle)
juice of 1 lime
spices: salt, pepper, dried oregano, paprika and crushed coriander seeds (use your favourites)
* for added heat add a jalapeno or serrano pepper, roughly chopped

Instructions: 

1) Halve, stone and roughly chop the avocados.
2) Leave a handful of roughly chopped avocados aside.3) Add the rest of the ingredients to a large bowl and use a fork to mash everything together well.4) Add the remaining avocado and stir gently to combine. Drizzle with olive oil if desired and sprinkle with extra chopped coriander. 
Thank you Aduna 

For those of you who are just looking for our Top Recommended Moringa product, Click Here to buy our Top Moringa Recommendation from Amazon or visit the link below.

 

5. Raw Moringa and Mint Chocolate Squares

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Degree of Difficulty : Medium / Difficult / Serving Size : 12 bars

You had me at mint.  We love mint and chocolate! This is a way better option than any store-bought dessert treat. Better ingredients means you can enjoy the indulgence without the guilt or sugar-coma you would normally get from processed desserts.  It’s amazing how good, good for you can taste.

Ingredients:

Base:
1 cup almonds
2 tbsp cacao powder
1 cup Medjool dates
pinch of salt

Mint filling:
2 tsp moringa powder 
1 1/2 cups cashews (soaked if your blender is not high-powered)
1/4 cup (lightly packed) fresh mint leaves
1/4 cup maple syrup/rice syrup/raw honey
1/2-3/4 cup non-dairy milk (we love almond, coconut, or cashew)
1/4 cup melted coconut oil
peppermint extract, to taste (add just a couple of drops at a time)

Raw chocolate topping:
60g cacao butter (It’s easier to measure by weight), melted OR 1/3 cup melted coconut oil
1/4 cup cacao powder
2 tbsp maple syrup/raw honey
pinch of salt
cacao nibs to garnish

Instructions:

1) For the base, blend the almonds in a food processor until you have a coarse flour. Add the salt, cacao powder and dates and blend again until your mixture sticks together easily with finger and thumb.

2) Press evenly into an 8×8″ baking tin, lined with parchment paper and place the tin in the freezer while you prepare the filling.

3) In a high powered blender or food processor, blend the cashews, mint leaves, liquid sweetener, moringa and non-dairy milk until very smooth. Add the melted coconut oil and blend again. Finally, add the mint extract, blend again and taste. Add a little more if needed.

4) Pour the mint filling over the prepared base and smooth out with a spatula. Return the tin to the freezer. Whisk together the chocolate ingredients in a medium-sized bowl. Leave for a minute to cool slightly.

5) Pour over mint filling, spreading evenly (move quickly as it sets fast!). Sprinkle with cacao nibs and return to the freezer to fully set. Slice into squares and serve immediately or from the fridge for a softer texture.

Thank you Aduna.

For a full overview on what Moringa is and the health benefits, click here.

 6. Creamy Matcha & Moringa Latte

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 Degree of Difficulty : Easy / Serving Size : 1

You can use any milk of choice for this recipe. We love almond, coconut, or cashew milk the best.

Ingredients:

  • 1 cup unsweetened plant-based milk (coconut, almond, cashew are our favs)
  • 1 tsp matcha powder
  • 1 tsp moringa powder
  • 1 tsp coconut oil
  • ¼ tsp unpasteurized honey – or more, to taste (optional)

Instructions:

  1. Combine the milk, matcha and moringa powder in a small saucepan. Bring to a low simmer over medium heat, whisking a few times.
  2. Once the milk has thickened a little and is warm, gently transfer to a blender. Add the coconut oil and honey and blend until smooth and creamy. Pour into a mug and serve immediately.  Try with Manuka honey for an extra immunity boost!Thank you The Green Life. 

6. “Cheesy” Moringa Popcorn

Aduna_Moringa_Popcorn_Web (1)

Degree of Difficulty : Easy / Serving Size : 3-4

We love this dairy-free and healthier version of everyone’s favorite movie snack. This “cheesy” option is not packed with the usual hydrogenated oils, fats, and sugar that the movies theaters or stores carry.

Ingredients:

Popcorn:

100 g/ 1/2 cup popcorn kernels
6 tbsp melted coconut oil

“Cheesy” Moringa Topping:

2 tsp (or to taste) moringa powder
4 tbsp nutritional yeast
½ tsp sea salt

Instructions:

1) Mix nutritional yeast, moringa powder and sea salt in a small bowl.

2) Pop the popcorn in a popcorn machine, or in a large pot with 4 tbsp coconut oil.

3) If using a pot, add the coconut oil and three kernels. Cover the pot with a lid and heat to medium.

4) When the kernels have popped, remove them from the pot and add the rest of the kernels. Let them pop while shaking the pot every 10 seconds to make sure they don’t burn.

5) When all the kernels have popped, put the popcorn in a large bowl.

6) Drizzle 2 tbsp of melted coconut oil over the popcorn. Turn the popcorn around in the bowl to coat with the oil. (you can skip this step, but the oil helps the moringa topping stick to the popcorn).

7) Sprinkle the moringa topping over the popcorn and mix well. Add additional salt to taste.

Thanks Aduna

7) Super Green Bowl With Moringa Cashew Sauce 

Aduna_Green_Bowl_Moringa_Cashew_Sauce

Degree of Difficulty : Medium / Serving Size : 1-2

Ingredients:
Moringa-Cashew Sauce:
1/2 cup cashews soaked for a minimum of 4 hours
2 tbsp water
1 tsp moringa powder
1/2 tsp nutritional yeast
2 pinches arabian baharat spice mix (we also like zaatar which is easier to find, or any mix of spices you like)

 

Green Bowl (for 1-2 servings)
1 small head of broccoli, chopped
1 cup kale leaves, stems removed
1 handful peas
1 handful edamame
1 handful green beans
1/2 avocado, sliced
1 handful fresh coriander
2 tbsp toasted, chopped almonds

Instructions: 

1) For the sauce, rinse and drain cashews. Add to a blender with the other ingredients and blend until smooth.

2) For the bowl, start by steaming the broccoli florets for 5 minutes. Then add all the other ingredients to the steam basket and steam everything for approx. 5 minutes over high heat. The vegetables should be a vibrant green and still a little crisp.

3) Arrange the vegetables in a bowl, garnish with the avocado, coriander and almonds and drizzle generously with the sauce. Thank you Aduna beautiful pictures and recipes as usual.

 

8. Moringa Chicken Soup

tinolang manok (1 of 1)

Degree of Difficulty : Easy / Serving Size : 3-4

Chicken soup for the soul, indeed. This nutrient-packed soup will keep you warm on a chilly night or will help you recover from a cold and /or flu and with the addition of Moringa, you can get the extra added boost.

Ingredients: 

  • 2 Chicken breasts, cubed
  • Handful of Moringa leaves
  • Chayote, peeled and cubed / * If not available, choose any vegetable mix you like such as bok choy, spinach, celery, onions, or carrots.
  • 5 cups Water

Instructions

  1. In a pot, boil water in high heat and then add the salt and the Chicken breasts. Reduce heat and let the chicken cook, about 15 minutes.
  2. Add peeled and sliced chayote and / or other vegetables.
  3. Turn off heat, add Moringa and cover the pot.
  4. Salt and pepper to taste. Add Chopped Jalapeno peppers for added heat. (optional) Thank you Her Global Kitchen.

9. Cacao & Matcha Moringaroons

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Degree of Difficulty : Medium / Difficult / Serving Size : about 10 

Ni Secret here, I just love coconut and chocolate, so this one was a no brainer.  Let’s get down to business.

Ingredients:
  • 1/2 cup shredded coconut
  • 1 tablespoon moringa powder
  • 1 heaped tablespoon matcha
  • 3 tablespoons sesame seeds
  • Optional cacao crunch: 2 tablespoons raw cacao nibs
  • pinch of sea salt
  • 5 tablespoons maple syrup
  • 4 tablespoons coconut oil
  • 2 tablespoons cashew butter (any nut or seed butter will do)
  • 1 vanilla bean or 1 teaspoon of vanilla extract

Optional cacao layer:

  • 2 tablespoons cacao powder

Instructions :

  1. Mix all dry ingredients (except cacao powder for layer) in a bowl.
  2. Add in wet ingredients, mix well until the texture is even.
  3. Now, you have two choices: (1) You can either press the mixture into an ice cube tray (fun shapes for kids!) and freeze for 2 hours. After that, your moringaroons are ready to be eaten. Remember to keep them in the fridge. (2) Shape the mixture into balls, then roll them in cacao magic and cacao nibs for an indulgently healthy chocolate touch. Freeze for 2 hours, then keep in a tight container in the fridge. Thank you Breakfast Criminals

10. Moringa & Zucchini Fritters with Mango Dip

Aduna_Moringa_Fritters_Web

Easier than it sounds once you have all the ingredients and really tasty and well you know, good for you too.

Degree of Difficulty : Medium / Difficult / Serving Size : 2

Ingredients :

For the fritters:
2 tbsp moringa powder 
1 zucchini
1/2 red onion
1 cup buckwheat flour
1/2 cup pumpkin seeds
1/2 tsp paprika powder
1/2 tsp chilli flakes
1/2 tsp ground cumin
black pepper (to taste)
pink Himalayan salt (to taste)

For the dip:
1/2 avocado
1/2 mango
2 tbsp sesame oil
1 tbsp maple syrup
1/2 tsp chilli flakes
pink Himalayan salt (to taste)
To serve (optional):
handful of spinach
handful of rocket
handful of purple cabbage
1/4 mango
handful of pumpkin seeds

Instructions :

1. Preheat the oven to 425 F

2. Place the pumpkin seeds in a food processor and pulse until a flour-like consistency. Transfer this mix to a bowl.

3. Chop the zucchini into small pieces and place it in a food processor together with the red onion and process until smooth.

4. Transfer the zucchini mixture to a bowl and stir in the pumpkin seed flour, buckwheat flour, moringa powder, paprika, black pepper, salt, chilli flakes and cumin until fully combined.

5. Use your hands to form the mixture into flattened, circular fritters then place them on a baking tray lined with baking paper. (Your hands should be wet for this as the mixture is quite sticky).

6. Bake for 10 minutes, then remove from the oven, flip them over and bake for another 10 minutes or until golden brown.

7. To make the dip, place all the ingredients in a food processor and blend until smooth. Refrigerate until ready to serve.

We hope you enjoy all of the amazing ways to enjoy moringa. Stay happy and healthy.

For a full overview on what Moringa is and the health benefits, click here.

Top Moringa Product Recommendations

Top Recommended Moringa Powder Product: Organic Veda

Top Recommended Moringa Capsules Organic Veda Moringa Capsules

Additionally Recommended Products:

Moringa Oil Ogranic Veda Moringa Oil

Superfood Blend w/ Moringa Healthforce Vitamineral Green