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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
All peppers are a great source of vitamins A and C, which eliminate
cell-damaging free radicals. Vitamin A also counters the effects of cigarette
smoke, which may help prevent lung conditions such as emphysema.
Bell peppers have the B vitamins folate and pyridoxine. Both decrease
homocysteine in the blood, blocking the start of a process linked with higher
cholesterol and risk of heart attack or stroke. Fiber in bell peppers helps
maintain healthy heart function by lowering harmful cholesterol. Bell peppers
also have a carotenoid lycopene and beta-cryptoxanthin, all linked to lower
risk of many cancers when eaten regularly.
Vitamin and Mineral Content
Vitamins – C, A, B6 (Pyridoxine), K, B9 (Folate), B1 (Thiamin) and E
Minerals – Molybdenum, Manganese, Potassium and Copper
Disease Prevention
The antioxidant properties of vitamins C and A suppress or prevent the
symptoms of atherosclerosis, heart disease, vascular damage, both
osteoarthritis and rheumatoid arthritis, emphysema, macular degeneration
and the airway swelling of asthma. Regularly eating bell peppers may reduce
the risk of cancers of the bladder, prostate, pancreas, lung and cervix.
How to Grow
Peppers are easier to grow than eggplant in cooler climates, but are not frost
hardy and do best in warmer areas. They have two main subdivisions, sweet
(bell) and spicy (chili). Hundreds of varieties to choose from. The best for
your area depends on climate and soil conditions. All peppers prefer warmer
climates with lengthy summers. Some are specially bred to handle cooler
climates with a cover. Choose a spot with full sunlight. The soil pH needs to be
just above 6. In cooler areas, warm up the soil a couple of weeks before sowing
by covering the plot with plastic. If starting from seed, sow in a greenhouse
or under a fluorescent light. Get them ready for planting outside by gradually
exposing them to outside air, starting with just daytime, until they are fully
exposed day and night. You need a cold frame to do this, which is a shallow box
outdoors with an air-tight framed glass/plastic lid that can be lifted up to expose
plants. Or you can get acclimatized transplants from a trusted local nursery.
Amend the soil with nutrient-rich planting mix, aged compost or manure. In
warm climates with no late spring frosts, plant outdoors 2 feet apart. In cooler
climates, cover plants with a frost-proof perforated plastic, called a cloche. Pinch
the growing end when the plants reach roughly 6 inches and attach them to a
skinny rod for support. Tie side shoots for when they grow out to help support
the weight of peppers. Water as regularly as it takes to keep the soil moist as they
grow. Apply a liquid fertilizer rich in micronutrients every other week. Harvest
the peppers after they plump up. Red and green peppers are of the same variety.
You can pick them when they are green or wait a little for them to turn red. With
others, harvest when plump and hold a nice deep color. Hot peppers can be
refrigerated, frozen or dried in the sun to store for winter usage.
Insect Control
Most damaging are aphids, spider mites, slugs and the white fly. See Artichokes
for slug and aphid control. See Strawberries for red spider mite control. The white
fly sucks the sap off many plants. Like other flies, they are attracted to the color
yellow. To get rid of them, hang a thick piece of yellow paper or plastic with a thin
coating of grease, or use old-style flypaper. Make sure to prevent it from attaching
to the plants.
Tips
If you are de-seeding many hot peppers to save seeds or to cook, protect your hands
with gloves and make sure not to touch your eyes until after thorough washing.
Capsaicin is the powerful molecule that causes the burning sensation of pepper.
It is insoluble in water and stays bound to the tongue no matter how much water
is used to wash it down. Milk and cheese can break capsaicin’s bond with tongue
receptors if it gets too hot. These varieties will grow in cooler climates: Bell (sweet)
pepper: Corona, Canape, Golden Summit, Sweet Banana, Yolo Wonder, Perma Green
and Merrimack Wonder. Chile (hot) pepper: Hungarian Wax (hot banana peppers)
and Czechoslovakian Black. For warmer climates: Bell (sweet) peppers: Cubanelle,
Pimento, Aconcagua and World Beater. Chile (hot) pepper: Cayenne, Anaheim,
Jalapeno, Pablano, Serrano, Black Cuban, Holiday Cheer and the very hot Chiltepin.
Health Power
See Onions, which have similar vitamins, minerals and phytonutrients.
Vitamin and Mineral Content
Vitamins – C, B6 (Pyridoxine), B9 (Folate), B1 (Thiamin) and B2 (Riboflavin)
Minerals – Manganese, Potassium, Phosphorus, Magnesium and Calcium
Disease Prevention
See Onions
How to Grow
Shallots are a smaller version of the main crop onion with a mild flavor. Harvest
them earlier than main crops, too. Shallots need a site with full sunshine and
soil full of organic matter. Work in a generous amount of aged compost or
planting mix. The pH should be above 6.5; add lime to raise if needed. Shallots
are most easily grown from sets (last year’s bulbs). Try to choose a variety that
stores well for the following year’s crop. Remove any dead growth from the top
of the bulb and plant in drills in spring. Place each bulb 6 inches apart. Barely
cover the tip of the bulb with soil. Don’t pack the soil down around the bulb, as
this will make them pop themselves out when they start to grow roots. They
grow best in looser soil that allows for their bulbs to expand and roots to grow
without much resistance. Space the rows out by 1 foot and stagger them so
sets do not grow right next to each other. Weed as necessary and water during
dry weather. Early in summer, loosen the soil around the bulbs to help them
ripen up. They are ready for harvest when the foliage dies off. Lift them out,
brush the bulbs clean and store. Ideally, put them on a net for optimal airflow,
but storing them in perforated sacks in a cool, dry, frost-free place works, too.
Insect Control
Shallots usually grow trouble free. If you cannot control an infestation by hand,
and it threatens the welfare of the crop, consult a local nursery or agricultural
extension office.
Tips
In warmer climates, plant shallots in the fall and take them through winter.
Exposure to cool temperatures makes a larger, more flavorful shallot. If your
soil is at all dense and drainage is an issue, plant shallots in raised ridges.
INGREDIENTS
8 red bell peppers
2 cloves garlic chopped
1 teaspoon kosher or sea salt
4 tablespoons extra-virgin olive oil
Small bunch of basil
INSTRUCTIONS
■ Preheat oven to 400°. Put peppers in a large baking pan and bake until soft
when pressed, 40 to 50 minutes. Let cool 10 to 20 minutes to loosen skin.
■ Blend garlic with salt into a paste. Stir in olive oil.
■ Take out stem, peel, and seed peppers and cut lengthwise into strips.
Arrange on a platter and drizzle with garlic and olive oil mixture. Garnish
with basil leaves. Serve warm or at room temperature.
Roasted Red Peppers
With Garlic And
Olive Oil
RECIPE CARD
Peppers
Shallots
Health Power
Rosemary adds wonderful flavor and aroma to potatoes, pork, lamb and
chicken. It also adds helpful substance to a meal by exciting the immune
system. It increases circulation (especially to the brain) and improves
digestion. It has anti-inflammatory agents that might moderate the severity
of asthma attacks or other conditions. The essential oil of rosemary, obtained
by steeping in boiling water or steam distillation of all parts of the plant, may
help improve memory and support healthy adrenal and lymphatic functions.
Some people say its role in aromatherapy is unmatched. Some students use
it at exam times to help with memory, mental stimulation and calming the
nerves. It has also been noted to relieve headaches, soothe sore muscles,
clear out nasal passages and help treat skin conditions like eczema, acne and
rashes. Users derive these benefits by adding a bit to topical oils/creams,
rubbing a few drops on directly or adding to bath water. A couple of drops
have been added to shampoos and conditioners to help condition hair. The oil
also has some antiseptic properties and is used to treat respiratory allergies,
sore throat and flu.
Vitamin and Mineral Content
Vitamins – traces
Minerals – Iron and Calcium
Disease Prevention
In the small quantity dill is eaten, it does not significantly reduce disease risks.
But added to dishes it helps prevent infection by pathogenic bacteria and
bone loss (osteoporosis).
How to Grow
Given the amount of rosemary included in meals, it is not likely to have a large
role in preventing disease. It does add some healthy nutrition to a meal, and
the essential oil may prove to be effective in our overall natural health.
 How to Grow: Rosemary is an attractive, fuzzy little herb that grows up
to 3 feet tall and produces fragrant blue flowers. Great for borders and a
generally good plant to have in the garden, as it attracts beneficial insects
for pollination and predation. Rosemary does best in a sunny site with soil
that has good drainage and plenty of organic matter worked in. It also grows
well in containers. Grow them as you like; hedges spaced 1.5 feet apart or
individuals 2-3 feet apart. Trim the bushes after flowering, as they will spread
along the ground more. If they do, time to replace them. Rosemary is an
evergreen. It supplies fresh greens all year round unless temperatures get too
cold (as in cold northern climates). To conserve trimmings you cannot eat, dry
in a shady, well-ventilated shed. Then put them in airtight jars.
Insect Control
Virtually no pests threaten rosemary. Use its fragrance to advantage. It repels
moths and, in many cases, can attract pollinating insects like bees.
Tips
Growing rosemary in a container, put pebbles on the bottom for good
drainage. Repot container-grown rosemary each year to help the roots spread
equally with the plant above ground. Fertilize again each spring.
Rosemary