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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
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.
Fiber also helps regulate blood sugars by holding onto carbohydrates in intestine
and slowing down absorption of sugar into blood system, which lowers stress
on insulin-producing pancreatic cells. Special banana fiber, pectin, promotes
normal digestion and nutrient absorption. Promotes stomach health by building
strong inner lining and eliminating ulcer-causing bacteria. Bananas have
compounds (fructooligosaccharides and short-chain fatty acids) that feed
helpful intestinal bacteria.
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine) and C
Minerals – Potassium and Manganese
Disease Prevention
May help reduce symptoms or onset of atherosclerosis, heart disease, stroke,
diabetes, ulcers, breast cancer, and colon cancer. Bananas, like cabbage and other
root vegetables, have high concentrations of phenolic compounds that help
reduce cancer in animals, possibly in humans.
How to Grow
Many varieties. (If above zone 10, choose cultivar that tolerates cooler temp.)
Fruit develops best with long, humid, warm growing season. Misting leaves
morning and evening helps nurture. Choose warm site with dark, highly fertile,
well-drained soil and full day’s sun. Needs shelter from wind. Plant is self-fertile;
only one plant needed to bear fruit. Local nursery usually has banana suckers or
baby trees in containers. Plant trees in well-amended soil 10 feet apart (or more
depending on how large cultivar grows). Keep soil moist throughout growth, but
avoid standing water. Adding fertilizer (compost tea, manure tea or other) helps
meet high demand for nutrients. Many suckers sprout from base to create more
plants. Prune off all but one or two to concentrate energy for fruiting. Control
weeds by hand pulling and laying down compost mulch or other material to
retain moisture and deter weeds. Takes 9 months to fully plump up and ready
for harvest. Although green, will ripen to yellow. Need little pruning to remove
dead plant matter. After harvesting, cut down banana tree, leaving sucker that
produced bananas. It develops into new tree to renew growing process.
Insect Control
Pests will differ depending on the area where you grow. Banana aphids, spider
mites, weevils, rose beetles, flower and red rust thrips, whitefly and mealy bugs.
Talk with nursery to see what may cause local problems and how to treat.
Tips
After 6 months, when flower opens and male fingers fall to the ground, remove
purple flowers and stem about 6-8 inches below last female fingers. (Fingers
become bananas.) Growing bananas in cooler climates may be risky, as frost kills
growth above ground. To protect from freezing, cut down plant and cover with
mulch and sheet of black polypropylene.
Health Power
More than just a source of starch and carbohydrates.
Corn contributes to heart health, lung health, energy
production, metabolism and memory. Yellow corn
higher in carotene lutein than white corn, hence
yellow color. Lutein great for eyes. B vitamin
folate helps prevent birth defects and lowers
homocysteine in blood, a molecule linked to
cardiovascular problems. Phytonutrient
beta-cryptoxanthin found in corn (also oranges and
red bell peppers) may protect lungs from carcinogens.
B vitamin pantothenic acid helps maintain energy by breaking
down carbohydrates, fats and proteins. Thiamin helps provide energy
and contributes to brain health by helping synthesize acetylcholine, a crucial
neurotransmitter for memory and neural function in general. Fiber aids
healthy digestion and lowers total cholesterol. Whole grain foods like corn and
wheat are rich in antioxidant phenolics, which work in synergy to help deal
with adversity and prevent many diseases.
Vitamin and Mineral Content
Vitamins – B1 (Thiamin), B9 (Folate), C and B5 (Pantothenic Acid)
Minerals – Phosphorus and Manganese
Disease Prevention
Research incomplete on corn’s antioxidant activity and general potential to
prevent disease. Nutrients are linked with lower risks of heart disease, colon
cancer, lung cancer, macular degeneration and Alzheimer’s disease.
How to Grow
Among oldest, most widespread foods. Grows in warm weather. Young corn
very sensitive to frost and transplants. Start outdoors after soil warms up.
To start earlier, use peat pots so roots are undisturbed when transplanting.
Choose plot with full sun in area where they will not shade other crops that
need sun. Amend soil well with aged compost or very fertile plant mix. Corn
prefers slightly acidic pH. If below 5.5, add lime or dolomite to raise. Pollinated
by wind, so plant in rectangles with rows close together. To ensure good
pollination, plant 6 or more rows together in a group. Plant seeds outdoors
(two in every one-inch deep hole) when temperature rises above 70˚F. Space
holes 8-12 inches. Cover holes with soil and compress a bit. Water thoroughly.
Seeds will start showing after week one of watering. Keep weeds away,
especially while plants are young. Cover surrounding area with mulch. Water
regularly, especially on hot days. Corn is fully-grown and ready to harvest in
about 3 months, when the top hairs turn brownish and kernels are plump.
Insect Control
Corn grown in highly fertile soil usually has few problems. Most common
pests are flea beetles, earworms, cutworms and corn borers. Flea beetles
are most damaging to young crops by chewing many small holes in leaves.
Apply parasitic nematodes to soil. In extreme cases, spray with insecticide like
rotenone. Corn borers enter the stalk below the tassel. Look for sawdust-like
material next to small holes. Squeeze stalk to kill pest. Earworms feed on ear
tips when little hairs emerge from the tips forming tassels. Look for them then
and dispose. Cutworms chew on plant base just under surface. Attract ground
beetles to eat them by growing ground cover nearby. Dig up area surrounding
plant and hand pick or use cutworm collars on transplants.
Tips
Birds and raccoons can also be a problem during seed sowing and harvest.
Aside from installing row covers, deter birds by getting rid of standing water,
planting mulberry trees to distract them, removing trash and introducing an
owl/scarecrow. A barrier (like taping ears to the stalk), night lighting or electric
fencing will deter raccoons.
INGREDIENTS
4 large ears sweet corn
1 large onion, chopped
1 tablespoon butter
1½ cups diced peeled potatoes
1 can chicken broth
1 cup of diced red peppers
¼ teaspoon pepper
6 tablespoons all-purpose flour
3 cups 2% milk
INSTRUCTIONS
■ Cut corn off the cob; set aside. In a large pot, sauté onions in butter
until transparent. Add the potatoes, chicken broth, red peppers,
pepper and corn cut off the cob. Bring to a boil.
■ Reduce heat; cover and simmer until potatoes are tender. Combine
flour and milk. Slowly stir into soup. Bring to a boil until thickened.
Garnish with basil.
RECIPE CARD
Corn Chowder
Bananas Corn
INGREDIENTS
2 ripe bananas
2 eggs
1 teaspoon vanilla extract
½ cup quick-cook oats
1 teaspoon cinnamon
INSTRUCTIONS
■ Mash both bananas until smooth in large mixing bowl. Stir in eggs and
vanilla until smooth, then stir in oats and cinnamon.
■ Heat a griddle on medium heat. Pour ladle of mixture onto heated griddle.
Cook until you see bubbles form on top of batter. Flip and cook until the
other side is golden brown.
■ Garnish your pancakes with maple syrup, bananas, and nuts.
Banana Pancakes
RECIPE CARD