Name: dried mloukhia leaves and molokhia seeds
Family: Malvaceae
Botanical name: Corchorus olitorius
Egyptian cuisine
In Egypt, to cook Molokhia you first remove the leaves from the central spine after that chopping them finely with garlic and coriander.
After cooking it is served with meat and preferred to be white meat such as rabbit or chicken. Lamb is preferred in Cairo, but in Alex the cooks often use shrimp, whereas fish is used in ports aid.
Molokhia beside Ful Medams and Kushari are considered the national dishes in Egypt.
Mloukhia Nutritional value per 100 grams:
Energy by kJ 142 (kcal 34)
Carbohydrates
5.8 grams
Fat
0.25 grams
Protein
4.65 grams
Vitamins
Vitamin A equiv. 278 mg (35 percent)
Thiamine (B1) 0.133 mg (12 percent)
Riboflavin (B2) 0.546 mg (46 percent)
Niacin (B3) 1.26 mg (8 percent)
Pantothenic acid (B5) 0.072 mg (1 percent)
Vitamin B60.6 mg (46 percent)
Folate (B9) 123 mg (31 percent)
Vitamin C 37 mg (45 percent)
Minerals
Calcium (21 percent) 208 mg
Iron(37 percent) 4.76 mg
Magnesium(18 percent) 64 mg
Manganese (6 percent) 0.123 mg
Phosphorus (12 percent) 83 mg
Potassium (12 percent) 559 mg
Zinc (8 percent) 0.79 mg
Health Benefits of Molokhia:
Organize Blood Pressure
Mullokhiyya is able to lower blood pressure levels, and the blood vessels and arteries will be relaxed thanks to the high potassium content in molokhia as the potassium is a vasodilator. And this is increasing the flow of the blood and oxygenation levels which then lower the strain on the cardiovascular system.
Increases Circulation
Molokhiyya also includes High levels of iron, which is principle in producing red blood cells and prevent anemia and boosting energy levels.
Heart Health
Molokhia is containing high fiber which is able to balance cholesterol levels in the blood circulating as dietary fiber connects with “bad” cholesterol and tear it out from the body. So, this lowers improve atherosclerosis, which leads to strokes and heart attacks.
Improves Sleep Habits
Molokhia is containing high levels of magnesium, which can remove sleep disorders like sleep apnea or insomnia.
This is because magnesium simplifies hormones release from the body and helping in relax and calm the nerves.
Boosts Immune System
Mloukhia contains vitamin A, E, and C which is able to boost the power of immune system. As Vitamin C motivate white blood cells function.
Molokhia also can protect from many diseases such as chronic heart disease, macular degeneration, banning the growth of cancer, and other chronic diseases resulted from free radicals activity, thanks to A and E vitamins it contains.
sowing corchorus olitorius seeds (Molokhia seeds for germination):
To cultivate molokhia, drain the soil well and prepare fertile, the best time to plant Mloukhia is in spring or summer in a warm after the last frost, at a place which is sunny.
You should start seed planting before last frost date (or2 months prior to the expected date of cultivation). When molokhia leaves has 6-7 true leaves, transplant it and Keep soil wet.
Fertilize as required, till the plant tall reaches 60cm, then pinch back to enhance lateral branching and a continuous harvest of young shoots and leaves
Germination Mloukhia seed temperature: 25-30C
Seed Depth: 0.60-1.25 cm
Seed Spacing: 2.5-5 cm
Thin To: 25-35 cm
Row Distance: 60-90 cm