00 Organic Plants You Can Grow & Eat Style ORGANIC FIELD GUIDE CREATED BY MILO SHAMMAS
ABOUT THE AUTHOR GROW IT EAT IT LOVE IT We are what we eat! Living well through good diet and exercise is a conscious decision we hopefully make at a young age, so our body can have the longest lasting, positive influence from the choices we make. Every good decision gives us the best chance at a healthy, long life. Everything counts in small amounts.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT 100 Plants You Can Grow & Eat We cannot always build the future for our youth, but we can build our youth for the future. – Franklin Delano Roosevelt DOZENS OF HEALTHY RECIPES TO TRY For Health and Well-Being GROW IT EAT IT LOVE IT The essence of this field guide is to provide you accessible health through the backyard garden.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Aloe Vera Arugula Basil Health Power RECIPE CARD Basil known for flavonoids (protect DNA, which creates and regulates cells) and volatile oils (antibacterial action). Some oils even halt growth of drug-resistant bacteria. Volatile oil eugenol may reduce inflammation and pain, such as in arthritis.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Alfalfa Sprouts Blackberries Health Power Health benefits come from phytonutrients not vitamins and minerals, which are in trace amounts except for vitamin K. Nutrient quantity low if eating only a few sprouts in salads or sandwiches. More concentrated dose comes from juicing. Phytonutrients include an amino acid derivative, canavanine, plant estrogens and saponins.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Almonds Health Power Surprising benefit: high fat nut reduces risk of heart disease. Antioxidant Vitamin E, monounsaturated fats, fibers, other phytonutrients together reduce LDL blood cholesterol. Moderate eating (2-3 servings weekly) may help control weight. Also rich in magnesium (improves blood flow) and potassium (needed for neural firing and muscle contraction).
COMMON EDIBLE PLANTS Apples GROW IT EAT IT LOVE IT Health Power Burdock Many effective antioxidants help decrease oxidative cell damage by free radicals. Contain dietary fiber and helpful phytonutrients called flavonoids, which have many different functions. Some act as antioxidants; some help maintain blood consistency without excess clotting; others help regulate blood pressure and reduce inflammation.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Apricots Blueberries RECIPE CARD Apricot Preserves INGREDIENTS 1 cup honey ¼ cup water 2 pounds apricots, halved and pits removed 1 tablespoon lemon juice INSTRUCTIONS ■ In medium saucepan, add all ingredients to pan and bring to a boil. Lower temperature and stir occasionally until thickened, about 25 minutes. Let cool, pour into glass jars and refrigerate. Health Power Good source of Vitamin A and beta-carotene.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Asparagus Celery Health Power Health Power Improves digestion by increasing number and health of good bacteria in large intestine that suppress harmful bacteria. Promotes overall health with wide range of nutrients. Amino acid asparagine is a natural diuretic. Used to reduce swelling; may help diminish premenstrual water retention. Contains B vitamin folate (more than 50 percent RDA), a crucial nutrient for normal fetal development during pregnancy.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Avocados Fennel RECIPE CARD Guacamole INGREDIENTS 4 ripe avocados - pitted, peeled, and diced ½ cup chopped fresh cilantro 4 green onions, chopped 4 jalapeno peppers, seeded and minced 4 cloves garlic, finely minced 3 limes, juiced Salt and ground black pepper to taste 2 roma (plum) tomatoes, chopped INSTRUCTIONS ■ Mash pitted, peeled and diced avocados with a fork in a large bowl.
COMMON EDIBLE PLANTS Beans Health Power Among many varieties, pinto beans are surprisingly nutritious. More fiber than most foods. Excellent at lowering cholesterol, regulating blood sugar (especially for those with insulin resistance) and smoothing out digestion. Crucial contribution to heart health. High content of folate, potassium and magnesium. Folate lowers concentration of amino acid homocysteine. (When elevated in the blood, can seriously damage blood vessels.
COMMON EDIBLE PLANTS Beets GROW IT EAT IT LOVE IT up roots. Once seedlings reach a few inches tall, thin out to about 6 inches between plants. For continual harvest, sow the seeds successively every couple weeks until weather heats up (midsummer). Keep beds weed free, but be careful not to damage roots. Mulch between plants with compost or other organic matter. Last sowings will be the main crop. Keep soil moist by watering roughly one inch a week or more during hot stretches.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Bok Choy Collards Health Power Bok choy is another crucifer (like broccoli, cauliflower and cabbage) with many beneficial phytonutrients. Also zero fats and low carbohydrate count. Most researched are the glucosinolates and carotenoids. Glucosinolates are a mixed blessing from plants. In high doses, they can inhibit thyroid hormone, which is needed for proper cell metabolism.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Bananas Corn Health Power Health Power Excellent source and high doses of potassium, vitamin C and fiber at low cost with low sodium, fat and cholesterol. Potassium essential for nerve and muscle functions and to control blood pressure. High fiber promotes healthy heart, lowers total cholesterol, adds bulk to stool and speeds up digestive process.
COMMON EDIBLE PLANTS Broccoli GROW IT EAT IT LOVE IT How to Grow In the Brassica family, broccoli is one of the most popular, easy-to-grow vegetables. Start from seed or find good local nursery to get disease-free transplant. Broccoli grows best in cool climates where daytime temperature remains below 70˚F. Choose soil that has drainage, good aeration and plenty of sun. Place plant where it will not cast a shadow on another that needs the sun, as broccoli can grow up to 3 feet tall. A pH between 6.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Brussels Sprouts Health Power Health Power Brussels sprouts contain phytonutrients that assist a range of functions. Contain sulfur compounds like sulforaphane, which triggers vital detoxification enzymes in the liver. Also an excellent source of vitamins C, A, folate, fiber and other phytonutrients, all promoting healthy skin, digestion, immune function, cardiovascular function, fetal development and overall health.
COMMON EDIBLE PLANTS Cabbage COMMON EDIBLE PLANTS RECIPE CARD Healthy Coleslaw INGREDIENTS 2/3 cup non-fat plain Greek yogurt 2 tablespoons apple cider vinegar ½ tablespoon fresh lemon juice 2 tablespoon granulated sugar ¼ teaspoon ground celery seed Kosher salt and black pepper 1 small head of cabbage shredded 3 carrots shredded 1/3 cup sweet onion, finely minced Carrots RECIPE CARD Healthy Glazed Carrots INGREDIENTS Salt 1 pound carrots 2 tablespoons butter 2 tablespoons honey 1 tablespoon lemon juic
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Eggplant Cauliflower Health Power Health Power Like other crucifers, cauliflower contains glucosinolates (sulforaphane) and thiocyanates (isothiocyanate). Together, they increase the ability of liver cells to create compounds that remove harmful, sometimes cancer-causing, toxins. See Brussels Sprouts and Cabbage for more on the detoxification benefits of eating crucifers. Cauliflower itself also contains enzymes that assist in detoxification.
COMMON EDIBLE PLANTS Peaches GROW IT EAT IT LOVE IT two feet above the ground right above the bud. Remove all the lower shoots except for the top 3-4. Later, remove any shoots under those top 3-4 branches. Before fruit bearing age, mulch widely around the trunk with compost or organic planting mix twice a year, once in March and again in May. After that, one application a year is good unless you see signs of deficiency. Keep soil moist. Water thoroughly if the soil might dry out.
COMMON EDIBLE PLANTS Figs GROW IT EAT IT LOVE IT Lettuce Health Power Figs are a great source of potassium, which supports healthy nerve function and muscle contraction. A diet with many potassium-rich fruits and vegetables is linked to lower blood pressure compared to diets with little potassium. Figs have little calcium, but their potassium helps decrease the amount of calcium lost in urine, which makes figs a net supporter of bone health.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Oregano Grapefruit Health Power Contains the potent volatile oils thymol and carvacrol, known to have antibacterial action stronger than some prescriptions. Thymol and rosmarinic acid are effective antioxidants, helping to eliminate cell-damaging free radicals. Oregano is also a great source of some minerals and vitamins, especially vitamin K.
COMMON EDIBLE PLANTS Kale GROW IT EAT IT LOVE IT Vitamin and Mineral Content Loquat Vitamins – K, A, C, B6 (Pyridoxine), E, B2 (Riboflavin), B1 (Thiamin), B9 (Folate) and B3 (Niacin) Minerals – Manganese, Copper, Calcium, Potassium, Iron, Magnesium and Phosphorus Disease Prevention May play significant role in reducing symptoms or onset of cancers in ovaries, breast, colon, prostate, lung and bladder, plus cataracts, rheumatoid and osteoarthritis and cardiovascular disease.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Marjoram Mango Health Power Health Power Mangoes are a great source of powerful antioxidants such as beta-carotene, vitamin C, quercetin and astragalin. They combine to neutralize free radicals, which can damage cells in the form of DNA mutations that lead to uncontrolled cell division, i.e. cancer. The antioxidants zeaxanthin and lutein help stop age-related macular degeneration in the eye.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Melons Cantaloupe & Honeydew Mustard Health Power Cantaloupe is rich in vitamins A, C and beta-carotene. (More than 100 percent of RDA in one cup.) Vitamin A and beta-carotene essential to maintain healthy vision. Vitamin C protects circulatory and immune systems from cell-damaging free radicals and stimulates white blood cells to fight infection. (Honeydew has much less of the vitamins but similar amounts of the others.
COMMON EDIBLE PLANTS Nectarines GROW IT EAT IT LOVE IT Disease Prevention Licorice Phytonutrients in nectarines help reduce risks of atherosclerosis, heart disease, macular degeneration and many cancers. How to Grow See Peaches for growing guidelines. Cousin to the peach, nectarines are often called “beardless peach.” During a break on a warm summer day, not much beats biting into a cool, juicy nectarine. Trees take 2-3 years to produce delectable fruit.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Olives Onions Health Power Olives are a great source of the fat-soluble antioxidant vitamin E, which helps protect fat-based areas of the body. They also have monounsaturated fats, which resist oxidative damage by free radicals much better than polyunsaturated fats. Olives also contain proactive phytonutrients including polyphenols and flavonoids, both having antioxidant and anti-inflammatory roles.
COMMON EDIBLE PLANTS Okra GROW IT EAT IT LOVE IT Parsley Health Power Okra is a powerful source of both soluble and insoluble fiber. The soluble fiber, in the forms of gums and pectins, lowers total cholesterol, mainly LDL (the bad form). It also helps regulate digestion, which moderates spikes in blood sugar levels. Soluble fiber puts less stress on insulin producing cells and could help prevent Type II diabetes. Insoluble fibers in okra help maintain intestinal health.
COMMON EDIBLE PLANTS Pears GROW IT EAT IT LOVE IT soil moist by thorough watering. No need to water every day, but make sure to water long enough to reach the root level. (Watering just the surface encourages roots to grow upward.) You can thin out clusters or leave them alone, depending on how big you want fruits to be. If you want large fruit, thin the center fruit in each cluster near mid-summer. With several clusters on a branch, the weight can make a branch break or severely warp.
COMMON EDIBLE PLANTS Peas GROW IT EAT IT LOVE IT 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.
COMMON EDIBLE PLANTS Peppers GROW IT EAT IT LOVE IT 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.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Persimmons Pistachio Nut Health Power Persimmons are an excellent source of vitamins A and C, dietary fiber and manganese. Vitamins A and C help strengthen the immune system, maintain healthy vision and defend the body against harmful free radicals. Some notable antioxidant properties help reduce inflammation, prevent plaque buildup in blood vessels and maintain the elasticity of the inner lining of organs that have epithelial cells.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Quince Plums Health Power Plums are known for a unique group of phytonutrient phenols called neochlorogenic and chlorogenic acid. These phenols help prevent oxidative damage to fats all over the body. They also disarm the free radical superoxide, which is highly reactive and can cause major damage to cells all over the body. Plums increase the absorption of iron, the mineral needed to form hemoglobin, which transports oxygen to every cell.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Pomegranate off one of the suckers and transplant it as a cutting. Sow seeds after the first frost in the spring and/or plant cuttings in warmer weather (late spring to summer). You can get pomegranate cuttings 1-2 feet long in February or March. Work in compost or planting mix rich in organic matter and nutrients. Plant them so that 2/3 of the cutting is covered in soil.
COMMON EDIBLE PLANTS Potatoes GROW IT EAT IT LOVE IT 4-5 weeks, they will be bright green and sprout. Discard the thinner, smaller sprouts (risk of disease) and keep the bigger, bushier ones. If they have more than one sprout, cut them into a few pieces before planting. Choose a sunny, warm, sheltered area. Amend the soil well with nitrogen-rich planting mix and/or compost. The soil needs to drain well or the tubers will rot.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Pumpkin Guava Health Power Loaded with vitamin C (more than double the RDA per fruit) and beneficial phytonutrients. Vitamin C is a powerful antioxidant that prevents damage to many cells, organs and tissues such as eyes, blood vessels, heart and immune system. Full dose of vitamin C in one fruit assures water-soluble areas get protection from free radicals and that immune cells are active.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Lavender Radicchio Health Power Health Power The most significant nutrient in radicchio is vitamin K followed by phytonutrients like anthocyanins. Often overlooked, vitamin K plays an important biochemical role in blood clotting and bone matrix building. It is needed for the activation of many proteins in the clotting process.
COMMON EDIBLE PLANTS Radishes GROW IT EAT IT LOVE IT Disease Prevention Kiwi Regular eating of radishes may help reduce the symptoms or development of atherosclerosis, cardiovascular disease, cataracts, kidney stones and many types of cancers. How to Grow Radishes are a fast-maturing root to grow between slower-maturing vegetables. Highly tolerant of soil types but need cool weather to grow correctly.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Raspberries Health Power Red raspberries are delicious and contain powerful phytonutrients that have antioxidant, antimicrobial and anti-carcinogenic properties. Aside from vitamins C and E, the tannin ellagic acids and a collection of flavonoids are the antioxidants in raspberries, (which outdo kiwis, strawberries and tomatoes). These compounds help protect critical cells and organs from damage caused by free radicals.
COMMON EDIBLE PLANTS Rhubarb GROW IT EAT IT LOVE IT never waterlogged. Weed the bed as needed. Let the plants continue to grow through the first year without harvesting. In the second season, harvest the larger stems first as needed, making sure not to take all the stems from one plant. Stems are ripe when they change from green to purplish red. After harvesting each year in the spring, apply another layer of compost or planting mix to promote healthy rejuvenation of reserves once more.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Rutabaga (Swedes) Health Power Rutabaga is a great source of vitamin C, folate, fiber, potassium and manganese. See Radishes for the many benefits associated with the antioxidant vitamin C. Folate and vitamin B6 help protect blood vessel walls by converting homocysteine into an inert compound. This keeps homocysteine from reaching high levels where it damages blood vessel walls.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Oranges & Tangerines Sunflower material. Plant the tree so the point at which branches converge is 4-5 inches off the ground. With multiple trees, space them about 25 feet apart to avoid nutrient competition or light deprivation. Throughout the first couple years, make sure roots get plenty of water. Be careful not to add too much chemical fertilizer, which can damage roots.
COMMON EDIBLE PLANTS Parsnips GROW IT EAT IT LOVE IT Sweet Potatoes Health Power Benefits are similar to potatoes. The main difference: parsnips have more fiber and folate but less vitamin C per weight. (Still a great source, with half the RDA of C in one parsnip.) With more dietary fiber, parsnips better support digestion. They help everything flow smoothly, get rid of excess cholesterol and regulate blood sugar.
COMMON EDIBLE PLANTS Spinach GROW IT EAT IT LOVE IT spinach is best for cooler climates, but if you want to plant during the summer in a southern, warmer climate, New Zealand spinach copes well with summer heat. If growing in cooler weather, choose a site with lots of sun. In warmer weather, choose a site with plenty of shade. If it gets too warm, spinach will go to seed and reduce yields. The soil needs to be at a pH near 7. Add lime if it’s too low.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Squash (Summer) Squash (Winter) Insect Control Health Power Summer squash adds similar nutrients as winter squash but in smaller amounts. See Squash (Winter) for health benefits.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Strawberries Thyme 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.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Tomato Walnuts Health Power Health Power A great supporter of overall health. Tomatoes have a lot of vitamins C and A, plus beta-carotene and the pigment lycopene, all super antioxidants that help prevent cell damage by free radical oxygen molecules. These phytonutrients work in synergy with other vitamins and minerals in tomatoes to promote heart and bone health and protect against inflammation and a number of cancers.
COMMON EDIBLE PLANTS Turnips GROW IT EAT IT LOVE IT indoors, you can multi-sow them by planting six seeds per tray cell or pocket made in the container. Cover seeds with a small layer of soil and/or sand. Place them in a greenhouse or under a fluorescent light in an area where the temperature is mid-60’s or higher. Plant the seedlings 12 inches apart under a covering (cloche) in early spring. If sowing outdoors, create shallow drills about a foot apart and plant seeds along each drill.
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Watermelon Wheatgrass Health Power Wheatgrass juice or powder is a great low-calorie addition to the diet. It gives substantial vitamin C, iron and phytonutrients with little risk of adverse effects and a high potential for benefit. Within alternative medicine, wheatgrass has its strong proponents who tout its strength and versatility as a remedy.
He who owns land possesses the greatest potential to live the longest life, for he has the ability to grow his own food and determine the ultimate control of his health, thus, his destiny. - Milo Shammas A Subsidiary of Shammas Enterprises PO Box 460 Winters, CA 95694 miloshammas.
