As a parent, it can be a challenge to get kids to eat their greens. Moringa is one of the easier ones to slip in, because the leaf is mild and it goes into food they already like.

Moringa oleifera is a fast-growing tree. The leaves, pods, flowers, and seeds are all edible. We grow ours here on the farm in lower Alabama, and we use it at our own kitchen table. Below is what we tell parents who ask, plus a few ways to get it into a kid without a fight.

Is moringa safe for kids?

Moringa leaf is a food, and it has been eaten daily in tropical countries for a very long time. We treat it the way we treat any other green: something you add to what your family already eats, in ordinary food amounts.

Start small. A quarter teaspoon of powder stirred into something they already like is plenty for a first try. Watch how they do with it and go from there. If your child has a health condition, takes medication, or is very young, talk with your pediatrician before adding moringa or any herb. That is the same thing we would tell a neighbor.

What is in the leaf

Moringa leaf carries vitamin C, calcium, iron, and potassium, along with antioxidants and the essential amino acids. It is a plant, not a supplement, and it works best as part of regular meals rather than as something you take.

Getting moringa into kid food

Fresh leaves, dried leaves, or powder all work. The powder is the easiest one to hide.

Moringa smoothie

• Blend fresh or dried moringa leaves with coconut milk, banana, and spinach.
• The banana carries the flavor. Most kids will not notice the leaf at all.
  
• Mango or berries work well if you want to push the color away from green.
• A sprinkle of chia or flax seeds goes in without anyone noticing.

Moringa cookies

• Moringa powder turns cookie dough a bright green, which is either a problem or the whole appeal depending on the kid.
• Coconut oil in place of butter, maple syrup in place of refined sugar.
• Chocolate chips help. So do nuts.
• Store in an airtight container for a grab-and-go snack.

Applesauce

A mom at our farmers market in Montgomery told us she stirs moringa powder into applesauce and calls it Dr. Seuss food. Her toddler eats it. That is the whole recipe, and it is the one we recommend most.

How often

A few times a week is a reasonable place to land. Rotate how you use it so it does not get old. Watch how your child responds and adjust.

Making the smoothie

What you need

Moringa leaves or powder, ripe bananas, spinach, yogurt or almond milk, honey, ice. Kale if you have it. Chia seeds if you want them.

How to make it

1. Combine the moringa, kale, almond milk, and anything else you want in a blender.
2. Blend on high until smooth, adding ice for texture.
3. Taste it and adjust. More milk to thin it, a little honey if it needs sweetening.
4. Serve right away or chill it for later.

Serving

• A tall clear glass shows off the green, which some kids love.
• A squeeze of lemon or lime brightens it up.
• A colorful straw does more work than it should.

Making the cookies

What you need

• Moringa powder, for the color and the leaf.
• Coconut oil in place of butter.
• Maple syrup in place of refined sugar.
• Chocolate chips, nuts, or seeds, if you want them.

Baking

1. Preheat the oven and line a baking sheet with parchment.
2. Mix the dry ingredients: moringa powder, flour, any spices.
3. Mix the wet ingredients separately: coconut oil, maple syrup, vanilla.
4. Add the wet to the dry, stirring until combined.
5. Drop spoonfuls onto the sheet, leaving room to spread.
6. Bake until golden at the edges.
7. Cool completely on a rack before storing.

Keeping them

• Airtight container at room temperature, about a week.
• They freeze well. Cool them completely first so moisture does not build up.

Questions we get

What does moringa taste like?

Mild and earthy, with a little pepper to it. Fresh leaves have a slight bitterness, close to spinach. The powder blends into almost anything.

How much should a child have?

Start with a small amount, a quarter teaspoon of powder or so, and see how they do. Build from there. Talk with your pediatrician if you have any question about it.

Can kids drink moringa tea?

Moringa tea is mild and caffeine-free. We would still start with a weak cup and see how it goes.

How else can we use it?

Leaves into salads. Powder into smoothies and soups. Dried leaves steeped as tea. Our Daily Dash sprinkled over popcorn, which is how it usually gets eaten around here.

Where do you get moringa?

We grow and dry ours right here in Opp, Alabama. You can find our dried moringa leaves and our moringa powder on the site.

These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Talk to your doctor or pediatrician before giving any herb to a child, especially if they are managing a health condition or taking medication.