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.

PACIFIC ISLANDS COOKBOOK, University of Hawai’i