Farm's Plants

Cassava/Yuca

Manihot esculenta Euphorbiaceae, spurgefamily

*Yuca needs to be cookedbefore ingested

To peel yuca, its thick, bark-like skin is best removed with a knife and the inner pink exterior must be removed. Once you have it peeled, slice it in half, and remove the thin woodycore.

You may then chop it into chunks and add it to soup, boil it until tender (roughly 30 minutes depending on size) and serve salted as a side dish, a creamy mash/purée (wonderful when mixed with sweet potato), sliced into thin strips and boiled and fried for yuca fries, or boiled, mashed and fried into soft and crispy yuca balls, and it is a nutritious baking flour.

Good source of potassium, magnesium, carbohydrate,, Vitamin A, Vitamin C, fiber, and a bit of protein

Plantain/Plátano

Musa x paradisiaca Musaceae,banana family

When still green they are starchy, used for patacones, ortwice-fried plantains. Also a nutritious addition to soups and a great thickener when shredded.

When yellow they are ripe and sweet, used sliced and fried for maduro - sweet, soft, crispy plantains. Yellow plantains make a thick, delicious chucula beverage when boiled and blended with cinnamon, choppedinto fruit salad,or mashed into pancakes.

Good source of potassium, carbohydrate, fiber, Vitamin C, some B6, and a bit of protein

Banana/Banano

Musa Musaceae, banana family

Well-known for its uses in smoothies, fruit salad, and dessert, bananais also a delicious addition to savory soups, and the flower may be eaten as well- it has the texture much like an artichoke.

Good source of potassium, carbohydrate, fiber, Vitamin C, some B6, and a bit of protein

Taro/Malanga/Dasheen

Colocasia esculenta Araceae,arum family

Note:

Taro contains calcium oxalate and can cause intense irritation/burning to skin when cut, harvested, and prepared for food. Stronglyadvised to wearlong-sleeves and gloves when harvesting and processing this root for a meal to avoid extreme discomfort. Also, do not ingest taro until cooked.

Taro corms may be boiled(delicious in soup),mashed, fried into chips or fries, roasted, and used in baking flour

High in complex carbohydrates, good amounts of B vitamins and Vitamins A, C, and E, minerals such as phosphorus, potassium, some magnesium, calcium, and a bit of iron, fiber,and protein.

Katuk

Sauropus androgynus Phyllanthaceae

Leaves are used raw (best if choppedor lightly salted)in salads, added to soupsand stir-frys

Katuk is extremely nutrient-dense and high in protein, fiber, Vitamins A, B, C, K and most essential minerals

Turmeric/Cúrcuma

Curcuma longa Zingiberaceae, gingerfamily

Highly medicinal rhizome is used in curries, soups, beans, sauces, and beverages like golden milk (coconut milk, turmeric, spices)and fermented "beer", and is also a tasty and colorfuladdition to rice.

Turmeric is known for its ability to reduce inflammation, as a powerfulantioxidant, antibacterial and antimicrobial effects, enhances immune system, digestive aid, may help control blood sugar levels. It contains high levels of potassium, fiber, Vitamin C, B6, a good amount of calcium, protein, and a bit of fat and carbohydrate.

Galanga, Thai Ginger/Galangal

Alpinia galanga Zingiberaceae, gingerfamily

Wonderfullyaromatic addition to soups (like the Thai soup Tom Kha Kai), broths, sauces, rice and starches, teas, juices, and fermented beverages. It is more spicy than common ginger(zingiber officinale) Galanga is rich in Vitamin C, flavonoids, essential oils, and strengthens the immune system, is rich in antioxidants, is digestive aid, improves circulation, reducesrespiratory distress, and possesses anti-inflammatory and antifungal properties.

Arrowroot/Arrurruz

Maranta arundinacea Marantaceae

Arrowroot is a versatile root with many uses such as a thickening agent used for pudding, sauces, a gluten-free replacement for baked goods, and cooked as a starchyroot vegetable. It is a potent stomachsoother and aids in diarrhea, stomach pain, and nausea, and is high in potassium, iron, B vitamins, a bit of fiber, protein, and micronutrients.

Chayote

Sechium edule Cucurbitaceae, gourd family

Peeled first, and shredded or chopped into salads and slaws, addedto stir-frys, and soup. Not particularly flavorful, but it has a mild cucumber flavor and jicama-like texture,and is a good filler. Chayote is a good source of potassium, VitaminC, B6, folates, and aminoacids.

Sweet Potato/Camote

Ipomoea batata

Convolvulaceae, morning glory family Sweet potato is another diverse root vegetable, used in soups, stir-frys, mashes and purées,or fried. Pairsespecially well with yuca, beans,nuts, corn, or orange. Also,a valuable cover crop at FLH. High in Vitamins A, C, and D, carbohydrate, potassium, B6, manganese, some iron, a bit of fiber and protein. It's a great digestive aid, and boosts the immune system.

Pigeon Pea/Guandú

Cajanus cajan Fabaceae, pea/legume family In the legume family, pigeon pea is often used like a bean. It's especially delicious in coconut rice,

Hibiscus Spinach,Bele Spinach/Espinaca

Abelmoschus manihot Malvaceae, mallowfamily Very delicious when cooked or fried, but quite mucilaginous (gelatinous) when consumed raw and not very delectable texturally. Perfect when incorporated into stir-frys, soups, and other cooked vegetabledishes. Rich sourceof protein, iron, Vitamin A and C, and calcium

Nettle/Ortiga

Urtica dioica Urticaceae, nettle family

Note: Nettles must be blanched, steamed, cooked, dried,or crushed to remove the sting for consumption Medicinal and delectable in food, nettle is a nutrient-dense leafy green used in soups, sauces,pesto, on pizza, tea, and even in the gardenas a natural fertilizer. High in protein, iron, fiber, calcium, magnesium, potassium, and zinc. Significant amountsof Vitamin A and C, and essential fatty acids. Tea may reduce hay fever symptoms and muscle/joint pain as it is an anti-inflammatory, may assist with urinary tract infection/urination, and anemia.

Papaya Carica papaya Caricaceae

Commonly consumedalone, in fruit salad, smoothies, desserts, and syrup. Much renowned for its use as a digestive aid - fruit and seed, improving healing of the skin, contains high levels of Vitamin A, B, C, E, and K, fiber, folate, and potassium. Papaya also has a low glycemic index,and is considered safe to eat by those who have diabetes, and may even reduce blood sugar levels.

Pineapple/Piña

Ananas comosus Bromeliaceae, pineapplefamily Sweet, juicy, tangy pineapple is delicious and versatile. It is incredible injuice/smoothies, salad, jam, curry, salsa,vinegar, syrup, sauce,pudding, marinade, desserts,kombucha High in VitaminC, bromelain- which aids in digestion, fights inflammation, and contains good amounts of potassium, …

Coconut/Coco

Cocos nucifera Arecaceae, palm family

The coconut has many uses and possesses a wide variety of uses. At FLH we make coconutmilk from scratchand add the milk to curry, with cacao, in golden milk, rice, delicious soups, and sauces, The leftover shredded coconut can be utilized in coconut rice, granola, in fruit salad, over vegetable sautees, or in dessertslike cookies. Coconut is also a potent oil that is safe at high temperature cooking and wonderful for the skin and hair. It may have antimicrobial and antifungal effects.Also, coconut water is incredibly delicious and hydrating, high in Vitamin C, potassium, electrolytes, and amino acids. The health benefits of coconut are numerous, including a potent dose of saturated fats which can assist in decreasing the risk of heart disease,also rich in manganese, copper,iron, B vitamins.

Cacao

Theobroma cacao Malvaceae, mallowfamily Much beloved, cacao or the ¨food of the gods¨ is the primary agent used in making chocolate. Chocolate with coconutmilk and a dash of orange, cinnamon, nutmeg, and sweetener are a farm favorite. Cacao is high in flavonoids and antioxidants, fat, potassium, fiber, caffeine, protein, magnesium.

Chili Pepper/Chile

Capsicum chinense Solanaceae, nightshade family There are many chili plants all over the FLH gardens, and we use them primarily in our homemade hot sauce, usually prepared with other vegetables like onion, carrot, cabbage,fruits…or whatever is on hand. Good source of potassium, Vitamin C,

Peanut/Maní

Arachis hypogaea Fabaceae, Pea/legume family

A wonderful treat when boiled or roasted,especially in the cob oven. A useful covercrop and nitrogen-fixer being used in garden beds at FLH. Source of good fat, protein, potassium, fiber, iron, magnesium. Chaya Cnidoscolus aconitifolius Euphorbiaceae, spurge family *Note: Chaya must be boiled/cooked first before consumed A very delicious leafy green with a taste similar to spinach and used in stir-frys, soups,and added to vegetable dishesand rice. High in protein, calcium, iron, VitaminA and C. Support in digestion, anemia,and stimulates circulation, among many other health benefits.

Black Pepper/Pimienta Negra

Piper nigrum Piperaceae, pepper family Abundantlygrowing at FLH and groundin the kitchen and used in our kitchen everyday. A great source of manganese, contains anti-inflammatory properties, boosts absorption of essential nutrients, is a powerful antioxidant, and is a versatile spice for cookingand baking.

Purslane/Verdolaga

Portulaca oleracea Portulacaceae, purslane family(succulent)

Growing in the FLH mandalagarden beds and a nutritious and pretty additionto salads Excellent source of Vitamin A and C, potassium, iron, magnesium, and manganese Peach Palm/Pejibaye Bactris gasipaes Arecaceae, palm family *It is necessary to boil and peel fruits first Incredibly delicious and nutritious, peach palm can be eaten alone after boiling with a bit of salt, added to salads, blended into soups/purees/sauces, smoked, ground into flour, pickled, and fermented into chicha- a scrumptious beverage that soothes the gut Significant levels of vitamins A, B and C, fat (saturated fatty acids), carbohydrate, fiber, iron, zinc, potassium, calcium, phosphorus, thiamine, and riboflavin. In addition to being flavorful, they provide a good boost in energy,strengthens the immunesystem, soothes digestion, and improves skin health

Cranberry Hibiscus/Jamaica Hibiscus

acetosella Malvaceae, mallow family Happily growing just outside the FLH kitchen, its leaves and flowers are a beautiful additionto tea, kombuchaand other fermented beverages, juice, salads, soups, and stir-frys. It makes a very pretty reddish-pink color in beverages that is fun to drink. Rich in Vitamin A and C, improves digestion and skin conditions, containspolyphenols which fightinflammation, may aid the urinarytract

Lemongrass/Zacate LimónCymbopogon

citratus Poaceae,grass family

A lovely aromatic used in tea, juice, fermented beverages and foods, rice, yuca, vegetable dishes, sauces, soups, and works as an herbal repellent due to the essential oils it carries Rich source of minerals like potassium, zinc, calcium, iron, manganese, copper,and magnesium

Lemon, Lime/Limón Mandarina

Citrus x Limonia Rutaceae, Rue/Citrus family Growing abundantly on trees scattered around FLH, it is a much utilizedfruit in our kitchen. Used in lemonade, added to salad dressing, juices, desserts, sauces, jam, and the zest is especially wonderful. Very aromatic and delicious. Huge source of VitaminC, essential oils, flavonoids

Kumquat/Naranja China

Citrus japonica Rutaceae, Rue/Citrus family Fun and aromaticfruits, and the skin is edible. Can be consumedraw, added to fruit salad,made into jam or sauce, candied, or added to desserts Great source of Vitamins A, B, and C, fiber, flavonoids, potassium, iron, calcium, and magnesium

Kaffir Lime (Leaf)

Citrus hystrix Rutaceae, Rue/Citrus family Leaves are extremely aromatic and used in asian cooking. They are a wonderful addition to soups, curries,sauces, beans, and stir-frys. Especially delicious when pairedwith galangal and coconut milk. Excellent sourceof vitamin A, B-complex, essential oils, and containsa good amount of minerals like calcium, copper, iron, potassium, magnesium, manganese, zinc, and selenium.

Boldo

Peumus boldus Monimiaceae

A strong aromaticand nutritive herb used to flavor dishesmuch like oreganoor bay leaf, and makes a wonderful tea.

Excellent digestiveaid, anti-inflammatory, and detoxifying