By Amanda Rose Newton
Central Florida’s long, hot growing season is perfect for tropical greens and herbs that pack a nutritional punch. These “garden superfoods” are easy to grow, resilient in our climate, and bring both beauty and health benefits to your backyard. Here’s how to grow and use some of the best.
Moringa (Moringa oleifera)
Why Grow It: Called the “miracle tree,” moringa’s leaves are loaded with vitamins A and C, calcium, iron, and antioxidants. Almost every part is edible.
Growing Tips: Loves full sun, warm temperatures, and well-drained soil. Plant from seed or cuttings after frost risk is past. Protect young plants during cold snaps.
Using It: Fresh leaves in salads, sautéed like spinach, or dried and powdered for smoothies. Young pods can be cooked like green beans.
Longevity Spinach (Gynura procumbens)
Why Grow It: A tropical vining green prized for its mild flavor and traditional medicinal uses. Thrives when regular spinach struggles.
Growing Tips: Partial shade or full sun, well-drained soil, and frequent pinching to keep it bushy. Propagates easily from cuttings.
Using It: Tender leaves raw in salads or smoothies; mature leaves steamed or stir-fried.
Okinawa Spinach (Gynura bicolor)
Why Grow It: This cousin of longevity spinach has striking green-and-purple leaves and is rich in antioxidants. Another summer-friendly spinach substitute.
Growing Tips: Prefers partial shade but tolerates full sun. Well-drained, fertile soil and regular moisture keep it lush. Propagate by cuttings.
Using It: Young leaves raw for a colorful salad; older leaves in soups or stir-fries where their mild, slightly nutty flavor shines.
New Zealand Spinach (Tetragonia tetragonioides)
Why Grow It: A heat-tolerant “spinach” that keeps producing all summer when traditional spinach bolts. High in vitamin C and minerals.
Growing Tips: Plant after last frost; it thrives in full sun and moist, well-drained soil. Harvest regularly to encourage new growth.
Using It: Cook like spinach—blanch, sauté, or add to quiches and omelets. The leaves hold up well in cooking.
Cuban Oregano (Plectranthus amboinicus)
Why Grow It: Not a true oregano but a succulent herb with bold, aromatic leaves. Traditionally used for coughs and colds; full of antioxidants.
Growing Tips: Thrives in heat, sun, and sandy soils. Great in pots or as a border plant. Pinch tips to keep it compact.
Using It: Use sparingly—its flavor is strong! Chop fresh leaves into beans, stews, or herbal teas.
Ginger (Zingiber officinale)
Why Grow It: Known for its anti-inflammatory and digestive benefits. Fresh ginger from your garden is far more aromatic than store-bought.
Growing Tips: Plant sprouted rhizomes in rich, moist, well-drained soil in partial shade. Central Florida’s long warm season lets it mature; harvest in 8–10 months.
Using It: Grate into stir-fries, teas, marinades, or bake into breads and cookies. Harvest young for “baby” ginger that’s tender and mild.
Turmeric (Curcuma longa)
Why Grow It: Bright orange rhizomes rich in curcumin, known for anti-inflammatory and antioxidant properties.
Growing Tips: Very similar to ginger—plant rhizomes in fertile, well-drained soil in partial shade. Mulch well and water regularly. Harvest after the foliage dies back in fall.
Using It: Fresh rhizome grated into curries, smoothies, or golden milk. Dry slices to make your own turmeric powder.
Stevia (Stevia rebaudiana)
Why Grow It: A natural, calorie-free sweetener with antioxidant compounds. Great for cutting sugar consumption.
Growing Tips: Prefers full sun but tolerates partial shade. Well-drained soil and consistent watering keep it producing. Pinch tips to encourage branching.
Using It: Use fresh or dried leaves to sweeten tea, lemonade, and desserts. Crush leaves directly into drinks or infuse them for a mild sweetness.
Simple Recipes Using Your Home-Grown Superfoods
Moringa Smoothie:
Blend a handful of fresh moringa leaves with banana, pineapple, and coconut water for a bright, nutrient-packed drink.
Longevity Spinach Stir-Fry:
Sauté chopped garlic in olive oil, add a big handful of longevity or Okinawa spinach leaves, splash with soy sauce or coconut aminos, and cook just until wilted.
Cuban Oregano Bean Soup:
Add a few chopped Cuban oregano leaves to a pot of simmering black beans, onion, and bell pepper for a Cuban-inspired kick.
Ginger-Turmeric Tea:
Simmer slices of fresh ginger and turmeric rhizome in water for 10 minutes. Strain and add honey or stevia leaves for a naturally sweet, warming tea.
Stevia Lemonade:
Steep fresh stevia leaves in hot water, cool, then combine with fresh lemon juice and ice for sugar-free lemonade.
Central Florida gardeners have a unique advantage: a long growing season for plants that are considered exotic elsewhere. By planting moringa, longevity spinach, Okinawa spinach, New Zealand spinach, Cuban oregano, ginger, turmeric, and stevia, you can fill your yard (and your kitchen) with nutrient-dense superfoods. These plants thrive in our climate, offer vibrant flavors, and let you enjoy homegrown health benefits year-round.
