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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Delectable fruit high in monounsaturated fats (the good ones). These lipids
help reduce LDLs and raise HDLs. Also rich in beta-Sitosterol, a natural
substance that lowers blood cholesterol level. High levels of potassium in
avocados also can help reduce elevated blood pressure. Folate is great for
circulatory health and normal neural development in fetuses. Avocados also
contain the fat soluble phytonutrients carotenoids and tocopherols, potent
antioxidants and anti-carcinogens.
Vitamin and Mineral Content
Vitamins – K, B9 (Folate), B6 (Pyridoxine), C and E (Tocopherols)
Minerals – Potassium and Copper
Disease Prevention
Bad cholesterol and triglyceride lowering effects help prevent heart disease.
Folate helps prevent atherosclerosis. Avocados linked to preventing oral
and prostate cancers. Carotenoids and tocopherols are fat-soluble and
synergistically inhibit growth of these cancer cells. Source of good fats in
avocado also provides medium for absorption of these phytonutrients in the
intestine, rendering avocado an all-around health promoter.
How to Grow
Grow on trees of various cultivars (same plant with slightly different
characteristics). Origin is tropical; flourish in warmer climates. Varieties have
slightly different tolerances and ripen at different times. Ask local nursery
which work best in your climate. Choose several different kinds for maximum
production. Plant in spacious location with full day’s sun to grow up to 40 feet
high. If winter freezes over, plant tree in pot at least 2 feet in diameter and
bring into garage during cold months. In milder climates, dig a hole 3 feet
wide by 3 feet deep. Tree needs regular deep watering with superb drainage
to prevent root rot. If soil is heavy and dense, amend with coarse organic
materials to get thorough draining. Sprinkle a few handfuls of plant mix in
and plant in the hole. Do not plant too deeply; avocados have shallow root
networks. Mulch area generously to extend interval between waterings.
Keep soil moist but not wet.
Insect Control
Pests rarely hamper fruit production on fully developed trees. Young trees
need protection from large infestation. Most common insects: avocado
loopers, pyriform scale, dictyospermum scale, avocado red mites, borers and
lace bugs. As a last resort only, spray low-toxic, organic pesticides-fungicides:
soaps, oils or Bt.
Tips
Avocados prone to scab disease. Have nursery staff help choose resistant strain.
Pinch terminal roots to keep tree in check. Fast growing; need aggressive
trimming to keep nice shape.
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. Add
chopped cilantro, chopped green onions, seeded and minced jalapeno
peppers, finely minced garlic, and lime juice into bowl with mashed
avocados; season with salt and black pepper.
■ Add chopped roma tomatoes to top of mixture. Cover bowl tightly and
refrigerate for 30 minutes. Serve with fresh veggies or chips.
Guacamole
RECIPE CARD
Avocados
Health Power
Fennel has promising phytonutrients with potent antioxidant activity, anti-
inflammatory properties, and the ability to inhibit cancer cell development
(according to early research). Most notable is phytonutrient anethole. In
animal studies, anethole reduced inflammation and blocked the initiation
of cancer cells through the inhibition of one or more biochemical pathways.
Fennel is a great way to get vitamin C, potassium, folate and fiber. Vitamin C is
a versatile antioxidant. It protects cells in water-soluble areas from free radical
damage that can lead to arthritis and atherosclerosis. It may also be needed
by the immune system for optimum function against harmful invaders.
Fiber, folate and potassium together are great for the digestive tract and
cardiovascular system. Fiber helps the intestines and lowers elevated levels of
cholesterol and blood sugar. Folate prevents the buildup of homocysteine in
the blood, a compound known to cause vessel damage in high concentrations.
Fennel has potassium as well, which promotes healthy nerve and muscle
functions and helps lower blood pressure.
Vitamin and Mineral Content
Vitamins – C, B9 (Folate) and B3 (Niacin)
Minerals – Potassium, Manganese, Molybdenum, Phosphorus, Calcium,
Magnesium, Iron and Copper
Disease Prevention
Fennel may reduce symptoms or the onset of rheumatoid and osteoarthritis,
cardiovascular disease, heart attack, stroke and colon cancer. High antioxidant
activity (and the phytonutrient anethole) may reduce cell damage that causes
many other types of cancer.
How to Grow
You can grow fennel for its swollen base or leaves. It can reach a height of
5-6 feet tall. Varieties grown for stem bases are called Florence fennel.
Both types need sunny site with well-drained, living soil holding the right
micronutrients and microbes. The pH should be above 6.5. To gain these
optimal growing conditions, work in some compost and planting mix.
Fennel is a perennial that can be planted in either spring or fall. Sow regular
fennel seeds or plant young seedlings roughly 2 feet apart. If planting
Florence fennel, sow seeds only in spring in shallow drills 1.5 feet apart.
Later thin the seedlings to 8-10 inches apart. Keep plants weed free. Water
when soil begins to dry. If Florence fennel dries out, it runs to seed and
compromises the crop. Trim regular fennel plants down as they grow to
promote continuous growth of fresh young leaves. Let some shoots produce
flowers and go to seed for a stock. Make sure not to plant fennel next to
other spices like dill, coriander or caraway as they can cross pollinate each
other. Every few years, lift fennel and replant somewhere else so the soil can
reach its original balance again. Harvest the leaves as needed. To get seeds,
hang the flowers upside down in a dry area with a cloth underneath to catch
them when they fall.
Insect Control
Most fennel is not affected by pests. Florence fennel can be bothered by
slugs and celery fly. To rid the garden of slugs, embed a glass of beer in the
soil. The slugs will be attracted, slither into the cup and drown. Celery flies
are tough to notice until they cause leaves to turn pale and then brown.
Remove these leaves and destroy them away from the garden.
Tips
Many plants have trouble growing next to fennel, because its large taproot
competes for nutrients. Best solution is to grow it at least 3 feet away from
other plants.
Fennel