Chaya: A Resilient and Nutritious Leafy Green

What is Chaya?

Chaya (Cnidoscolus aconitifolius) is a hardy, fast-growing leafy shrub originally from the Yucatán Peninsula in Mexico. It can grow up to 10–15 feet tall and thrives in warm climates. Unlike many leafy greens, chaya resists pests and diseases, making it low-maintenance and reliable.

                     

Why Grow Chaya in Hawaiʻi?

  • Tolerates drought, salt, and poor soil
  • Grows year-round once established
  • Requires minimal care
  • Not easily damaged by insects
  • Nutritious and versatile

Is Chaya Safe to Eat?

Important: Yes—as long as it’s cooked. Chaya contains small amounts of naturally occurring compounds called cyanogenic glycosides. These are removed by boiling or steaming the leaves for at least 15 minutes. Once cooked, chaya is completely safe and highly nutritious.

How to Use Chaya

  • Steam or boil young leaves for 15 minutes
  • Add coconut milk, onion, or seasonings for flavor
  • Use in soups, stir-fries, or traditional dishes
  • Do not eat raw leaves

Health Benefits

Chaya is often called a “super green” because of its impressive nutrition profile:

  • High in protein—supports growth, repair, and immunity
  • Rich in iron—important for energy and blood health
  • Packed with vitamins—especially A, B, and C
  • Supports liver health and detoxification
  • May help manage blood sugar and blood pressure
  • Traditionally used to boost lactation and reduce inflammation

Growing and Harvesting Chaya

How to Grow Chaya

  • Propagate from cuttings: Use woody stems 10–20 inches long
  • Plant in composted soil and water regularly until established
  • Prune regularly to encourage leaf growth and easier harvesting
  • Tolerates dry periods once rooted
Note: Chaya rarely produces seeds, so stem cuttings are the best way to grow it.

How to Harvest & Store

  • Begin harvesting once the plant is well-established
  • Always leave at least ⅔ of the leaves on the plant to keep it healthy
  • Wash leaves thoroughly before cooking
  • Store fresh leaves in a sealed container in the fridge for up to 1 week, or freeze for longer storage

Growing Resilience in Hawaiʻi

Chaya is a powerful plant for food security and health. Whether you’re looking for a low-maintenance crop or a nutrient-packed green, chaya is an excellent choice—especially in Hawaiʻi’s changing climate.

Plant a cutting today and help grow a more resilient future!

Simple Chaya Lūʻau

A traditional Hawaiian-style preparation of chaya, a nutritious leafy green from the Yucatán Peninsula. This recipe transforms the hardy chaya leaves into a creamy, flavorful dish perfect for any meal.

Important Safety Note: Chaya leaves must be boiled for at least 15 minutes before consumption to remove naturally occurring compounds. Never eat raw chaya leaves.

Ingredients

  • 3–4 cups fresh chaya leaves
  • 1 can (13.5 oz) coconut milk
  • 1 small onion, diced
  • 1 inch piece fresh ginger, sliced or grated
  • 1–2 tablespoons coconut oil (or neutral oil)
  • Salt, to taste

Instructions

Prep the Leaves

Boil the chaya leaves in water for 15–20 minutes. This step is essential for safety. Drain thoroughly and set aside.

Sauté the Base

In a pot, heat oil over medium heat. Add diced onion and ginger. Sauté until fragrant and translucent, about 3–4 minutes.

Add the Greens

Add the pre-cooked chaya leaves to the pot. Stir to coat with the aromatic base ingredients.

Simmer in Coconut Milk

Pour in the coconut milk. Lower heat and simmer for 10–15 minutes, stirring occasionally. Season with salt to taste.

Optional Add-ins

For a heartier stew, add mushrooms, diced sweet potato, or firm tofu during the simmering stage.

Serve

Serve hot alongside rice, kalo (taro), or ʻulu (breadfruit) for a complete Hawaiian meal.

Recipe Notes

  • Never skip the 15-minute pre-boil—it’s essential for both safety and optimal flavor
  • This dish tastes even better the next day as the flavors meld together
  • Store leftovers in the refrigerator for up to 3 days
  • Can be frozen for up to 3 months

Chaya Nutrition Facts

Chaya is often called a “super green” due to its exceptional nutritional profile. Here’s how it compares to other popular leafy greens and why it’s an excellent addition to your diet.

Nutritional Comparison

The following table shows nutritional content per 100 grams (fresh weight):

Nutrient Chaya (boiled) Spinach (raw) Kale (raw) Collards (raw)
Calories 34 kcal 23 kcal 35 kcal 32 kcal
Protein 5.7 g 2.9 g 2.9 g 3.0 g
Fiber 1.9 g 2.2 g 4.1 g 4.0 g
Calcium (Ca) 199 mg 99 mg 254 mg 232 mg
Iron (Fe) 11.4 mg 2.7 mg 1.6 mg 0.5 mg
Potassium (K) 461 mg 558 mg 491 mg 213 mg
Vitamin A (RAE) 1,814 µg 469 µg 241 µg 251 µg
Vitamin C 165 mg 28 mg 93 mg 35 mg

Health Benefits

High Protein Content

With 5.7g of protein per 100g, chaya provides nearly double the protein of spinach, kale, or collards. This supports muscle growth, tissue repair, and immune function.

Exceptional Iron Levels

Chaya contains an impressive 11.4mg of iron per 100g—over 4 times more than spinach. Iron is crucial for energy production and preventing anemia.

Vitamin A Powerhouse

With 1,814 µg of Vitamin A, chaya provides nearly 4 times more than spinach. Vitamin A supports eye health, immune function, and skin health.

Rich in Vitamin C

At 165mg per 100g, chaya provides nearly 6 times more Vitamin C than spinach, supporting immune function and collagen production.

Traditional Uses

Traditionally, chaya has been used to support:

  • Liver health and detoxification
  • Blood sugar management
  • Blood pressure regulation
  • Lactation support
  • Inflammation reduction

Important Notes

  • Chaya values shown are for boiled leaves—raw chaya is not safe to consume
  • Boiling removes toxins and may concentrate certain nutrients
  • Nutrient content can vary based on soil, climate, plant maturity, and preparation methods
  • Always consult healthcare providers before using any food as medicine

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