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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Broccoli is a super food with many vitamins, minerals and phytonutrients that
trigger a complex, intricate set of biochemical pathways supporting overall
health. High fiber content lowers concentration of low-density lipoproteins
(LDL) in the blood and elevated blood sugar, promoting cardiovascular health.
Helps promote weight loss. A superior source of antioxidants. Folate helps
protect the heart/circulatory system and promote healthy fetal development.
Contains sulforaphane, which fights Helicobacter pylori bacteria that can
cause stomach cancer. Along with isothiocyanate, it also boosts production of
detoxification enzymes, which can help rid the body of potentially carcinogenic
chemicals. Speeds up metabolism of estrogen, which may help suppress breast
cancer. The phytonutrient indole-3-carbinol in broccoli reduces the metastasis
of cancer cells and risk of breast cancer. Other beneficial phytonutrients
include carotenoids, flavonoids and glucosinolates (which get converted to
sulforaphane). Great source of calcium for bone building. Vitamin C, beta-
carotene and the enzyme cofactors zinc and selenium help maintain strong
immune system.
Vitamin and Mineral Content
Vitamins – C, K, A, B9 (Folate), B6 (Pyridoxine), B2 (Riboflavin), B5
(Pantothenic), B1 (Thiamin), B3 (Niacin) and E
Minerals – Manganese, Potassium, Phosphorus, Magnesium, Iron,
Calcium & Zinc
Health Power
Cucumbers contain silica, a trace mineral, which we need for healthy
connective tissue (bone, ligaments, tendons, cartilage and muscle). Silica
also encourages healthy skin. Some use it topically for swelling under the
eyes, dermatitis and soothing sunburn. Cucumbers are 95 percent water by
weight, so eating is a good way to hydrate. Cucumber adds some fiber to the
diet, aiding digestion. With vitamins A and C, cucumber helps the immune
system and the liver disarm free radicals that cause cellular damage.
Vitamin and Mineral Content
Vitamins – C, A and B9 (Folate)
Minerals – Molybdenum, Potassium, Manganese and Magnesium
Disease Prevention
With lower nutrient concentrations, cucumbers are
good, but not major, contributors. The magnesium,
potassium and fiber may help reduce hypertension.
The fiber and water helps avoid indigestion.
How to Grow
Cucumbers grow best in a sunny spot with rich
soil. Amend the site with lots of compost or planting
mix to achieve a pH close to 6. Sow seeds twice in the year for
two harvests. The first one is in small pots indoors in early spring. Place
two seeds to a pot at least 3 inches in diameter. Thin down to the strongest
seedling if crowding occurs. Keep in a sunny location with moist soil. They
should be ready to plant in late spring. Place about 2 feet apart. Make another
Disease Prevention
Lowers risk of atherosclerosis, heart disease, stroke, anemia, osteoporosis,
cataracts, lung cancer, stomach cancer, breast cancer, bladder cancer, ovarian
cancer, colon cancer, colorectal cancer, prostate cancer and potentially many more.
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 6.2 and 7 is good. If higher, lime
the soil to reduce. Mix in well-aged compost or manure. Broccoli has high nutrient
demand. Add a couple fistfuls of plant mix with alfalfa, fish bone, and feather
meal per yard to ensure nourishment. If you start with seeds, sow them about a
month and a half before planting outside. Plant seedlings or transplants 20-30
inches apart. Keep soil moist by watering regularly. (Avoid water logging.) Keep
soil weed free by pulling, mulching with organic matter or putting down black
plastic as last resort.
Insect Control
Broccoli is affected by many common pests and diseases. Most significant is
caterpillar stage of white cabbage butterfly, root maggots, flea beetles and
aphids. A plastic row cover protects from the first three. Use an insecticidal soap
or limonene spray to repel aphids. Remove pests when you see them. If physical
removal doesn’t work, organic pesticide is a must. If caterpillars are resilient, spray
Bacillus thuringiensis (Bt), an organic agent that is safe for pets, humans and
other garden plants.
Tips
When harvesting, cut the central shoot first to promote outgrowth of side shoots. This
maximizes production of the edible vegetable portion. When cooking, the crunchier
the better. If you let cooked broccoli get soggy, most nutrients are lost. To prevent
club root disease, never grow Brassicas in the same plot year after year.
sowing outdoors about 2 feet apart. If still cold in your area, put cutoff plastic
bottles over the sowings to protect from night cold. You can grow cucumbers on
the ground or up along sticks. Making a thin tepee with strong sticks looks cool,
and it also keeps cucumbers off the ground and reduces their risk for disease,
rot or slug infestation. If you plant them in the ground, space them out a little
more than 2 feet, as they will grow out like vines. To keep them attached to
the sticks as they grow, regularly tie them to the sticks with thick string. When
the seedlings are about a foot tall, mulch with some organic matter. Also, trim
back the side shoots to encourage growth upward. Pinch the tops of cucumber
plants when they reach the top of the tepee. Keep soil moist. Starting roughly
half way through growing season, begin fertilizing every few weeks. To produce
more cucumbers, harvest cucumbers when young and plant still contains
blooms. Failing this, entire plant stops producing.
Insect Control
Popular pests of the cucumber bush include slugs, aphids, and cucumber
beetles. To deter slugs, embed a cup of beer in the soil. Slugs and snails fall in
and drown. If the plant is big enough and aphids are infesting, spray them off
with a strong stream of water. Otherwise, plant French marigolds to attract
their predators (hover flies, ladybugs). Inspect all plants and handpick any
cucumber beetles when you notice them. You can also wait until later in the
season to plant when beetles are on the wane. If they are especially prevalent,
you can place row covers over them or, as a last resort, spray with insecticide.
Tips
Cucumbers are mostly water, so letting the plant dry out is not an option.
During dry weather, water deep into the soil.
INGREDIENTS
1 cup chicken broth or chicken stock
2 cloves garlic
3 cups broccoli florets
1 Cup fresh peas
8 ounces (about 3 cups)
penne pasta, cooked and drained
1 tablespoon lemon juice
2 tablespoons grated Parmesan cheese
INSTRUCTIONS
■ Combine broth, minced garlic, peas and broccoli in large saucepan on
medium heat. Bring to a boil. Reduce the heat. Cover and simmer until
the broccoli is tender.
■ Add the pasta and lemon juice to saucepan. Coat pasta thoroughly.
Garnish with the Parmesan cheese.
INGREDIENTS
1 cup Greek yogurt
6 oz. cucumber, grated
1 tablespoon lemon juice
INSTRUCTIONS
■ Combine the ingredients in large bowl. Season to taste with salt.
Chill at least 1 hour. Serve with fresh cut veggies.
1 tablespoon fresh dill, minced
1 clove garlic, minced
Broccoli Penne Pasta
RECIPE CARD
RECIPE CARD
Tzatziki (Cucumber) Dip
Broccoli Cucumber