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Green Leaves & Vegetables
Green leaves are an important source of vitamins and minerals in
Pacific Island diets. Some kinds of green leaves grow on trees or bushes, and
others on smaller leafy plants. Many plants that are raised for other purposes
have leaves that can be eaten, for example, taro, cassava, and pumpkin.
Luau leaves or lau kalo (taro leaves) are an excellent source of
vitamin C and vitamin A, and a fair source of iron. They also contain
calcium, much of which is in the form of calcium oxylate crystals that prevent
the body from absorbing it unless the leaves are cooked first. The crystals
can make your throat itchy if not cooked long enough. Never eat the raw
leaves. Handle leaves while they are dry if possible. Wet leaves will cause
hands to itch.
Sweet Potato leaves, Ipomoea batatas, are easy to grow and a good
source of vitamin A and fiber. They are the above ground portion of an edible
root crop.
Watercress, Nasturtium officinale, is a trailing plant that grows in
fresh, moving water. It can be eaten raw or cooked, and is a good source of
both vitamin A and vitamin C.
Chinese cabbage, is a popular garden plant with many varieties such
as Pak Choy, Ung Choy, or Saladeer. It is grown in a small seedbed and then
transplanted to the garden area, where it reaches maturity in about one month.
Pele or Sunset Hibiscus, Hibiscus manihot, is a small woody shrub
with leaves that are tasty and high in protein. They are also high in vitamin
A and vitamin C. It is very easy to grow from branches which are cut and
stuck into wet soil.
Seaweeds are the green leaves of the sea. There are different edible
varieties that are popular with Pacific Islanders. Some are green with tiny
bubbles along their stems. Others are dark greenish-brown with long soft
strands joined together. They are easily collected when the tide is low.
Pumpkin is a plant with both fruit and leaves that are high in vitamins.
To cook the tips of the vines, scrape or peel off the hairy skin first. Pumpkin
plants grow easily from either seeds or cuttings with roots.
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