Project Ideas

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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Loaded with Vitamin C. (A single berry can have up to 20 percent of the RDA.)
This antioxidant combined with ellagic acid and anthocyanin helps heal
wounds faster, strengthens the immune system and helps delay age-related
memory loss. The folate in one serving helps reduce neural tube birth defects
and damage to arteries. The fiber helps prevent constipation.
Vitamin and Mineral Content
Vitamins – C, Folate, B2 (Riboflavin), B5 (Pantothenic Acid),
B6 (Pyridoxine) & K
Minerals – Manganese, Iodine, Potassium, Magnesium and Copper
Disease Prevention
Strawberries are anti-inflammatory, helping prevent rheumatoid and
osteoarthritis and asthma. The diverse content of minerals and phytonutrients
in strawberries may also greatly reduce the risk of atherosclerosis, heart
disease, macular degeneration and many cancers. Acts like aspirin and
ibuprofen but without the negative side effects.
How to Grow
A great addition to the garden. Easy on the eyes and taste buds with great
health benefits. Four different types of strawberries bear fruit at different
times: June bearers, Ever-bearers, Day-Neutrals and Alpine. June bearers yield
all fruit within a month, depending on climate variation. Ever-bearers offer a
good amount at the beginning of summer, scattered in the middle and a small
spread in late summer. Day-Neutrals bear fruit throughout the season between
frostings. They are sensitive to extremes and require baby-sitting. Buy at your
local nursery, but ensure they are certified disease-free. Strawberries do well in
both pots and garden rows. They like a soil pH just below neutral (7). They also
need good drainage and moisture-retentive soil. Pick a site with plenty of sun
and good airflow. If drainage is poor, you can increase it by tilling and raising
your bed. Work in a couple handfuls of planting mix per square yard or a few
inches of compost. Plant them 2 feet apart in rows separated by 1.5 feet. You
can also lay down polypropylene and plant them in slits. This warms the soil
and protects from weeds, but is not a requirement. Dig holes deep enough that
the soil will come up to where the leaves begin on the shoots. In the bottom
of the hole, form a small cone and set the plant over it, arranging the roots
around it. Fill in with the amended soil. If you trim back most of the runners
sent out during the growing season, the plant will dedicate more energy to
growing large fruits. Water them thoroughly with about one inch of water a
week (more in warmer climates). Avoid water logging, as strawberries can
mildew. Harvest berries when they are a nice red. Freeze if necessary.
Insect Control
Pests include birds, slugs, snails, aphids and red spider mite. Stop slugs and
snails with a beer trap implanted in soil. A scarecrow might work for some
birds but not many. Only row covers effectively stop birds. Stop aphids by
planting marigolds to attract their predators (ladybugs and hover flies). Spider
mites, most active on dry days, cause leaves to mottle yellow and fall off. Spray
regularly with water. If the attack is bad, use rotenone as a last resort.
Tips
Weeding is a must to produce healthy strawberries. Lay down a layer of straw
mulch around plants during growing season to separate the strawberries from
soil and help keep them weed free. Harvest ripe berries as soon as they are ready.
Immediately discard any that are malformed or mildewing. Rotate crops every
three seasons to maintain healthy soil and good yields. Create new plants for
the next season by collecting runners in pots. Choose disease-resistant cultivars
adapted to your temperatures and day length. To avoid mildew and viruses, do not
over water, and keep air circulating well.
Health Power
Thyme is a healthy source of vitamin K, giving more than 60 percent of RDA
in two teaspoons. It also contains iron, manganese, calcium and dietary
fiber. It is an old-time remedy for chest and respiratory illness. The benefits
come from the essential oils and flavonoids, which have antioxidant,
antifungal and antibacterial functions. The oil thymol has antioxidant
powers that help increase the good fats in cells and their membranes. It
also works as an antibacterial agent against Salmonella, E. coli, Shigella
and others. You can create your own surface cleaning/disinfectant spray by
mixing thyme, boiling water and a little liquid soap in a spray bottle.
Vitamin and Mineral Content
Vitamins – K
Minerals – Iron, Magnesium and Calcium
Disease Prevention
Thymol oil helps fight inflammatory diseases by stopping an enzyme,
elastase, from breaking down elastin, which, with collagen, affects the
mechanical abilities of connective tissue, especially in the throat and
lungs. Thyme also contains a collection of terpenoids, which are thought
to reduce or prevent cancer tissue formation. Regularly eating thyme
supports bone health and may help prevent osteoporosis and anemia.
How to Grow
Thyme is more than a nice aesthetic addition to your garden. It also
attracts many pollinating insects for flowers and serves as a nutritious
spice. Thyme needs a sunny spot with good drainage. Ideal pH for nutrient
uptake is near 7. Add lime to raise, if needed. Two popular types of thyme
are used for cooking, common and lemon thyme. Sow common thyme
from seed outdoors after the last frost in spring or, more commonly, buy in
containers and transplant any time. They spread a lot, so plant at least a foot
apart, depending on how soon you want to establish ground cover. Thyme
is tolerant of poor-quality soil. A few handfuls of planting mix will ensure
nice growth. Pinch the growth tips frequently to encourage shorter, denser
growth. Trim back after they flower, too, and the plant will continue
to produce. You can continue to pick the leaves as you want for a fresh herb
to add to a variety of dishes.
Insect Control
Thyme is pest free. Many insects avoid thyme, and planting it can be a great
natural deterrent. Some common garden bugs, spider mites or aphids may be
a problem. Spray with an insecticidal soap. You can also plant dandelions or
marigolds nearby to attract ladybugs, a natural predator of aphids and mites.
Tips
The leaves have more flavor dry than fresh. Dry them in a well-ventilated
area before using. Thyme is a great aromatic addition to the garden. Some
types can be used as a flowering ground cover. If you live in the North,
you may need to protectively cover the plants with something like large
evergreen branches.
Strawberries
INGREDIENTS
4 cups strawberries sliced
8 oz. mozzarella sliced
2 cups spinach
¼ cup pesto sauce
INSTRUCTIONS
■ Layer strawberries, mozzarella,
spinach on 2 serving dishes.
■ Dress with pesto sauce.
Strawberry Caprese Salad
RECIPE CARD
Thyme