Sustainable Essentials for Southern Nicoya Homes
Over the last 7 years, we've learned a lot. Here's what we think all of our neighbors need. Granted this is based off of what has done well on our land. However, if it can grow on our land (previously nutrient depleted soil from an old cow farm (and clay), we are confident it can work well for you.
Here's our top picks ranging from protein rich plants or legumes, to fruit trees, to medicinal plants.
Food staples
*Chaya
Chaya is considered a superfood by some. It's a domesticated stable since pre-Columbian times. A 100 gram serving has as much protein as an egg. The US AID says between 6.2 - 7.4 grams of protein. This same serving amount also contains between 20-30% calcium daily intake, up to over 50% of our daily iron intake, almost 30% of our daily vitamin A intake, and WAY over vitamin C. Over 300%! https://pdf.usaid.gov/pdf_docs/PA00K93C.pdf
Check out this link for traditional medicinal uses: https://www.adelaide.edu.au/directory/graham.lyons?dsn=directory.file;field=data;id=40377;m=view#:~:text=Medicinal%3A%20Chaya%20is%20traditionally%20used,%2C%20varicose%20veins%2C%20gastro%2Dintestinal
*Chicasquil
This is like Chaya but grows more like a tree than a bushy succulent (Chaya is such an interesting plant!). It could be confused with a papaya tree. Although I can't find a lot of information on it in comparison to Chaya, we were told it had similar benefits and is another (like Chaya) "alternative spinach". It's easy to propagate and is fairly drought tolerant. It can be a nice layer behind a line of Chaya. It has a gorgeous white flower bloom.
*Frijol de Palo
This grows like a small tree and has a beautiful bluish powdered leaf in comparison to super green plants. It's in the legume family and the beans boast 22 grams of protein for a 100 gram serving. They grow pretty easy, are pretty, and easy to harvest. They can get some insects on them but at least at our property, black lady bugs abound and are eager to assist the natural balance. It's also high (almost 50% daily value) of magnesium. It's pretty good on B6 and iron too. I haven't known it to grow by cuttings but they do well by seed.
*Okinawa Spinach
Super easy to propagate. Likes a little bit of shade and water. This, like the others grow as perennials if you take care of them well. It's supposed to be a good source of Vitamin C, A, and potassium. Highly recommended as a salad green. We like to keep ours in our nursery.
*Katuk
Also easy to propagate. Also prefers a little shade (so you can plant it under trees and it will grow a patch). Delicious raw, cooked, or dehydrated / air-fried. We have not tried the fruit or flowers but have heard they can be consumed cooked or raw. Katuk "an excellent source of protein, vitamins (notably A and C), minerals (e.g., calcium, iron, and zinc) and antioxidants". It has about 5 grams of protein for a 100 gram serving. Apparently the older leaves carry the most nutrition. Does not need a lot of water once it gets going.
*Yucca
Is great for us and animals in our area love it. Plan well! Aside from all the delicious things you can do with the root (fries, mash, etc.) the leaves can also be consumed are supposed to be "be an interesting source of nutrients such as proteins, vitamin A, vitamin C and fibers" - says. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9315608/#:~:text=Nonetheless%2C%20in%20some%20regions%2C%20cassava,fibers%20%5B3%2C4%5D.
Rumor has it that yucca may help reduce high blood pressure and reduce cholesterol. We love the list of health benefits given in this blog post: https://healthiersteps.com/11-surprising-health-benefits-of-yucca-root/
Beauty and other applications
*Achiote tree/bush
Achiote is also called the lipstick tree or annatto. The seeds have a potent orange fire red dye that can be used for makeup, sunscreen, or just coloring food. Annatto is good for the eyes, has properties that are anti-cancer, anti-microbial, and it is high in antioxidants: https://www.healthline.com/nutrition/annatto#benefits
Fruit
*Mulberry trees
These trees are easy to propagate. They can grow fairly fast and will start giving fruit sometimes within months. This and bananas seem to go year round but they do have what I would call "flushes". They produce. They go quiet. Repeat - all year long. The way they grow, they can make nice tunnels and so placing them next to a path can accomplish this. It helps make you feel like you have a true food forest when you walk your pathways and pick berries as you walk under the tree.
*Mango trees
They are robust. They are from here. Sometimes all you have to do is throw a seed and it will grow. There are different varieties. Many, actually. Know how big the kind you are planting is before you crowd other trees or shade gardens. These get big. Monkeys also like them and get kind of intoxicated. They are known to throw mangoes and poop at homes if they are too close to the house.
*Cashew trees
These pop up easily once you have them on the land. Forget about the nuts, it's the fruit that is delightful. The nuts are nuts. Super hard to process and toxic (and can be dangerous). We really need a commercial cashew processor here. The fruit is strange but nice. You can make a great drink of them by infusing them into water. They also make great jams and as fruit roll ups. If you decide to go this route, we do suggest you take advantage of the way you can preserve them for a long time as once the season is over, it's over.
*Bananas
Duh. However, there are also many varieties of bananas. We've done well and love the Apple Bananas, Blue Javas, Red Caribbeans. For us, the 1000 fingers is only a talking piece or decoration. Plantains and cuadrados don't need a lot of water so good for a an area (like ours) that goes through annual drought. Banana family plants are great because they produce all year round. We did learn that you need many plants (not technically a tree by the way) if you want bananas everyday. We freeze ours. However, it took many cycles (years) of planting seasons before we figured out the magical number. To appease our personal demand.
*Guanabana
Making a tea from its leaves is supposed to be helpful for some cancers. We like eating the fruit. It's best fresh (or up to three days after picking). If you're lucky, you will get a rockstar tree and you can share with friends and family. Like many fruit trees, you sometimes get an overwhelming flush and then it's done.
Food and Medicine winner
*Basil(s)
Basil is obviously delicious in a culinary way but it's also a nervine, meaning it is good for calming nerves (think, reducing stress). Boil water, let the bubbles settle, throw in clean homegrown basil. Wha-la! Anti-stress "tea".
Medicinal Applications
*Aloe
Plant around your home, and definitely close to the kitchen. A miracle for burns. Also helpful for insect stings. I like to have it in strategic locations all throughout our gardens and food forest.
*Oregano
A strong antibiotic. And helps you digest legumes.
*Jack Ass Bitters
Kicks parasites out!
*Sansivera
Anti-viral!
*Vertiver
According to WebMD, "Vetiver (essential oil) is sometimes applied directly to the skin for relieving stress, as well as for emotional traumas and shock, lice, and repelling insects." https://www.webmd.com/vitamins/ai/ingredientmono-695/vetiver
However, vetiver is also helpful planting on borderlines to prevent erosion and also create a sharp grass barricade.
All round winner
*Madero Negro
Madero Negro has many applications. The flowers are beautiful and edible! Apparently they can assist in diarrhea. There are medicinal uses from the tree (leaves are supposed to make a good anti-flea or lice soapy wash for furry animals and human animals ;) They are also called Mother of Cacao, meaning, they make a good planting pair with cacao. They can be used as a tree to shade other trees. However, we have found them slow growing at first and cannot always be relied upon to provide the shade you hope for when summer comes around... not for a few years anyway. They also get a little sparse during the summer, leaf wise. However, this is what the workers cut often for all sorts of applications of make-shift building. You definitely want this miraculous tree around. Once it's there, it's hardy.
