Project Ideas

5554
ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Green peas promote overall health with seven vitamins, eight minerals and
other phytonutrients. Vitamin K, crucial for bone health, is most abundant
in peas. Some of it converts to vitamin K2 and is part of bone mineralization.
Deficiency in K2 hinders mineralization and makes osteoporosis more likely.
Incompletely researched, folate and vitamin B6 may contribute to bone health
by blocking the buildup of homocysteine, a molecule that interrupts proper
bone matrix formation. Vitamin K and folate also help the cardiovascular
system. Vitamin K is essential for blood clotting, while folate and vitamin B6
lower homocysteine, which may reduce damage to arterial walls and reduce
the risk of cardiovascular disease. Green peas also contain B vitamins that help
break down carbohydrates, fats and proteins for energy. Iron is crucial for blood
cell formation and oxygen delivery to muscles. Vitamins C and A protect many
types of cells in the eye, liver, immune system, adrenal glands, connective
tissue and the circulatory system.
Vitamin and Mineral Content
Vitamins – K, C, B1 (Thiamin), B9 (Folate), A, B6 (Pyridoxine), B3 (Niacin)
and B2 (Riboflavin)
Minerals – Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc
and Potassium
Disease Prevention
Green peas are linked with reducing cell damage that causes osteoporosis,
lymphoma, leukemia, and cancers of the lung, colon, cervix, breast, prostate
and ovary. Eating green peas regularly with other nutrient-rich fruits and
veggies promotes overall health and helps prevent many adverse health
conditions.
How to Grow
Peas are one of the oldest cultivated vegetables. Eating them fresh, right after
picking, makes a big difference in flavor. Peas do not need much done to the
soil for healthy growth. They produce their own nitrogen and need very little
fertilizer. Peas are frost hardy, but do not deal well with heat. They slow down
when temperatures go above 70˚F and stop growing above 75˚F. Early varieties
will do well in sandier loam that warms up quickly. Later varieties may benefit
from heavier soil to keep them cool. Pick a sunny spot for early varieties and part
shade for later varieties. Make sure soil is well drained. Sow seeds outdoors in
early spring and also in fall for mild climates. Make successive sowings to get a
continuous yield. Seeds should be planted in drills 2 inches deep and roughly
2 inches apart. If planting a vine type, plant in double rows spaced 6-8 inches
apart with roughly 3 feet between each double row. Support each plant with
a stick roughly 4-5 feet long. Keep soil moist, but make sure not to over water.
Harvest (2-3 weeks after blossoming) as close to cooking as possible.
Insect Control
Common pea pests are birds, pea moths, mice, pea and bean weevils and aphids.
To deter birds, install netting around the crop. (If you don’t mind, sacrifice a little
bit of the yield.) Pea moths lay larvae (maggots) on plants during flowering. If
attack is severe, dust with rotenone. Use this as a last resort, as rotenone kills
beneficial insects. See your local nursery for pheromone traps. Mice are not
usually a big problem, but cats are great to have around if they are. Pea and
bean weevils are not a problem unless they attack seedlings. Dust sparingly
with rotenone. Spray aphids with strong stream of water or plant marigolds
to attract ladybugs.
Tips
Mulching between rows with well-aged compost or manure helps hold moisture,
deter weeds and nourish the plant, especially if soil is depleted. Pea vines are very
sensitive, so handpick weeds if needed.
INGREDIENTS
3 tablespoons unsalted butter
1 large sweet onion, preferably sweet
(such as Vidalia or Walla Walla),
chopped
1 tablespoon all-purpose flour
4 cups low-sodium chicken broth
1 (16 oz.) bag frozen peas,
defrosted and drained
½ cup heavy cream
3 tablespoons chopped parsley
2 tablespoons chopped dill
1 tablespoon chives
Salt and pepper
INSTRUCTIONS
■ Melt butter in large heavy duty pot over medium heat. Add onion and
sauté until translucent. Sprinkle in flour and cook, stirring continuously
with a wooden spoon about 3 minutes. Add chicken broth and bring to a
simmer. Continue to simmer mixture 8 to 10 minutes. Add peas and simmer
for 2 minutes.
■ Purée in a blender; divide into batches if necessary. Return soup to heavy
duty pot and stir in cream, parsley and dill. Season soup with salt and
pepper and garnish with chives. Serve hot.
Pea Soup
RECIPE CARD
Peas
Health Power
Garlic, an antioxidant, slows plaque buildup
(calcification) in coronary arteries. Studies
show it stops calcium from binding with
proteoheparan, (and then with LDL
cholesterol) which begins
the process. Slowing plaque
buildup lowers the risk of
later heart attack. Helps lower
blood pressure and suppresses or
removes oxidizing agents in blood
stream and fat areas. Contains organosulphur compounds (ex. allicin and
diallyl disulphide) that have antiviral and strong antibacterial activity, making
garlic excellent for treating common colds. Compounds also help relax and
enlarge blood vessels, which can help lower blood pressure and improve blood
flow. These phytonutrients in garlic also show strong anti-carcinogen effects.
Contains anti-inflammatory compounds that reduce painful swelling from
conditions like arthritis.
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine), C and B1 (Thiamin)
Minerals – Manganese, Selenium, Calcium, Phosphorus and Copper
Disease Prevention
Reduces symptoms or risk of asthma, rheumatoid and osteoarthritis, diabetes,
heart disease and atherosclerosis. Reduces risk of, and impedes growth of,
many cancers: oral, pharynx, esophageal, colorectal, laryngeal, breast, ovarian,
prostate and kidney.
How to Grow
One of the easier bulb vegetables to grow and a great addition to many dishes.
Grow best in areas with ample sun. Prefers deep soils with lots of organic
matter. Mix in generous amounts of aged manure, compost or other planting
mix containing high concentration of organic matter. The pH needs to be at or
above 6.5; add lime to raise, if needed. Garlic grows from individual cloves that
make up the bulb. To plant, dig 1.5-2 inch holes spaced 4-6 inches apart. Place
one big clove with point facing up in each hole. Lightly mulch around plants
to provide frost protection and water retention. In the far North, do it near
winter’s end or the start of spring. Elsewhere, fall is a good time to plant. For
nice growth, keep rows and area weed free. In windy location, prop up longer
stems with something to prevent snapping. Dig up bulbs in summer, dry with
sun exposure and store in a net or basket.
Insect Control
Rather pest free. Avoid diseases by preventing bulbs from sitting in standing
water. Occasional viruses, but the worst they do is cut down yield a bit.
Tips
Weeds are biggest enemy; keep cleared. During spring, when leaves are
emerging, encourage growth using an organic foliar spray. During the
bulb-forming stage in early summer, prevent soil drying out.
Garlic
Health Power
Ginger has been used for years to soothe gastrointestinal discomfort,
including motion sickness, cold sweats, dizziness and vomiting. Effects are
also seen in pregnant women. Antioxidant compounds (gingerols) suppress
free radicals and reduce inflammation, thereby relieving pain. They may help
protect the lipids in cell membranes from becoming damaged, preventing
the loss of the important, internally produced antioxidant glutathione. High
antioxidant activity supports cardiovascular health. Compounds in ginger help
perspiration, a good way to detoxify during colds and other illness. Sweat has
antimicrobial properties, helping protect against skin-borne infections.
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine)
Minerals – Potassium, Magnesium, Copper and Manganese
Disease Prevention
Consuming ginger regularly reduces inflammation and pain of rheumatoid and
osteoarthritis. Gingerols may also help prevent different cancers from forming.
In animal studies, gingerols have inhibited the growth of rectal and ovarian
cancer cell lines or induced apoptosis (cell suicide).
How to Grow
Ginger only sprouts when at temperatures of 75-80°F. These plants like sun,
but will grow indoors if exposed to some sun. Great for container growing and
does fine outdoors in a warm climate. Buy a plump ginger root with many buds
from a trusted quality market. Soak overnight in warm water. For container
growing, use those at least 1 foot deep full of highly fertile soil. Plant ginger
roots just under the surface (2 inches deep) evenly spaced, with buds facing
upward. Keep plant indoors in warmest, sunniest spot until it emerges above
soil. Afterward, seasonally move container indoors and outdoors to keep plant
in 75˚F air. Keep sheltered from higher winds. Keep soil moist, but let it dry a
bit between waterings. In warmer climates, plant roots any time. Amend soil
with plenty of well-aged compost or planting mix. Ginger needs nutrient-rich
soil with great drainage. Choose warm, sunny, sheltered spot. Soak fresh ginger
roots the same way and plant out in spring when temperatures exceed 75˚F.
Ginger roots take a year or less to reach 2.5-4 feet tall. Harvest newer, younger
sprouts in front of originals. Some can be used, frozen and/or replanted.
Insect Control
Relatively insect and disease free. Some varieties bothered by spider mites or
aphids. Usually you can shower and handpick to remove. If infestation is heavy,
rinse off plant and use insecticidal soap. Planting French marigolds attracts
aphid predators. Recommended, especially if growing other green-leafed
vegetables nearby.
Tips
If the temperatures drop more than usual, cover them with either a row cover
or plastic sheet to hold in some heat. The young stems are good for harvest at
any point as they will hold a nice soft texture. Make sure the plant is indoors
during cool weather (below 40 ˚F) as it does not do well, and you will probably
lose it if left outside then.
Ginger