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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
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.
Vitamin and Mineral Content
Vitamins – K, C, B9 (Folate), A, B6 (Pyridoxine), B1 (Thiamin),
B2 (Riboflavin) & E
Minerals – Manganese, Potassium, Iron, Phosphorus, Magnesium and Copper
Disease Prevention
By increasing detoxification and reducing DNA damage, crucifers like Brussels
sprouts reduce the symptoms or onset of many cancers more effectively than
any other fruit or vegetable. Cancer examples: prostate, colon, bladder, breast
and lung. The sulfur-containing phytonutrients slow or stop cell division of
cancer cells and programmed cell death.
How to Grow
Brussels sprouts take up extra space, but you can get varieties that last through
fall and others that last through winter for a prolonged harvest. Choose site
with full sun and well-drained soil. Soil pH needs to be 6.5 to 7; add lime to
raise, if needed. Amend soil with highly fertile planting mix. Sow seeds in
shallow drills 6 inches apart three to four months before the first expected
frost. When they reach a few inches tall, plant them out centered in spaces
2-3 feet square depending on how large you want sprouts to be. Compress
the well you plant into. Water initially and wait 1-2 weeks before repeating.
Cover spaces between plants with compost, mulch or plastic to reduce weeds
and need for watering. Keep watered through summer. In fall, pick off yellow
leaves to avoid spreading disease. Harvest Brussels sprouts from the bottom up
starting in early fall once they have hardened.
Insect Control
Brussels sprouts are affected by a number of common garden pests, including
cabbage butterflies, club, cabbage root maggot, cabbage moth, cabbage
loopers and cabbage worms. Handpick and dispose of pests as they appear.
Morning and evening are best times to remove. If infestation is uncontrollable
manually, use insecticidal soap. Bt works in some instances. Sink shallow cups
of beer in soil to induce slugs and snails to climb in and drown. Floating row
covers protect against birds. If uncertain what to do, capture some pests and
ask your local nursery for advice on best organic treatment.
Tips
Best use of space may be to interplant another crop in the spaces between
Brussels sprout plants. If you do, use little fertilizer as flooding Brussels sprouts
with fertilizer softens them. If site gets windy, staking may be necessary to
prevent toppling. Frost is not a problem and can even enhance taste, but if not
insulated by snow, even the toughest sprouts will suffer with a hard freeze. You
may need a season of trial and error to find the best planting time to get the
healthiest yielding plants. Cook by steaming lightly to retain nutrients.
Health Power
The significant health benefits of dill come from unique phytonutrients,
including monoterpenes (carvone, anethofuran, and limonene) and flavonoids
(kaempferol and vicenin). Monoterpenes activate the antioxidant enzyme
glutathione-S-transferase, which marks dangerous free radicals for destruction
by other compounds. Dill’s volatile oil has anti-bacterial properties. Like
garlic and thyme, dill inhibits the growth of many common bacteria. Dill
is also a great addition to dishes for its mineral and fiber content. A good
source of calcium, dill contributes to bone maintenance. Its iron helps blood
deliver oxygen to tissues. Fiber promotes smooth digestion and absorption of
nutrients. Munching on dill seed has been used to stop hiccups. Making tea
with dill is a popular cure for indigestion.
Vitamin and Mineral Content
Vitamins – traces
Minerals – Iron, Manganese 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
Dill is an attractive, fast-growing annual herb native to the tropics. Many
consider its taste a perfect complement to fish. The seeds are also used for
flavoring pickles. The pleasant yellow flowers make a great plant for bordering.
Dill plants prefer sunlight and well-drained soil. Plant in the spring. Amend the
soil with compost or planting mix. Sow the seeds directly in the bed outdoors
after the last frost when the soil begins to warm up. Thinly place the seeds in
small rows spaced about 1 foot apart. Later thin the seedlings to 1 foot apart.
If growing for the leaves, make successive sowings every month from
mid-summer. Dill grows well in pots, too. Space them out 1 foot apart in
pots. Avoid planting near their kin, fennel, as they may cross pollinate. Keep
weed-free. Water enough to keep soil moist. Pick leaves fresh as needed. Or dry
and collect leaves and seeds. If drying leaves, harvest the plant young before it
flowers. Tie stems together in small bunches and hang upside down in a shady,
well-ventilated area. If collecting seeds, cut just as seeds ripen, then hang
upside down in small bunches in a dry, shady, well-ventilated area.
Insect Control
No pest issues. Often used to attract beneficial insects in companion planting,
including parasitic wasps and pollinating bees. Plant this herb near fruits and
vegetables to help control pests and attract pollinators to get generous yields.
If planted near tomatoes, dill strongly attracts hornworms, which are easier to
spot and remove from dill.
Tips
Difficult to grow from transplants. Another way to collect seeds: Remove the
whole flower head when the seed pods turn brown, place them in a paper bag
and shake carefully. Seeds will fall out, and you can separate them from other
plant matter.
INGREDIENTS
1 pound fresh brussels sprouts,
trimmed
2 tablespoons olive oil
3 ounces thin slices pancetta,
coarsely chopped
2 garlic cloves, minced
Salt and freshly ground black pepper
¾ cup low-salt chicken broth
2 tablespoons slivered almonds
INSTRUCTIONS
■ Add cleaned brussels sprouts to a large pot of boiling, salted water until
partially cooked. Drain.
■ Heat oil over medium heat in large cast iron skillet. Add pancetta and cook
until crisp. Add in garlic and cook until pale golden. Stir in brussels sprouts
to the same cast iron skillet until heated through and starting to brown.
Season with salt and pepper. Pour in broth and reduce down just enough to
coat the brussels sprouts. Sprinkle with slivers of almonds and serve.
Brussel Sprouts with Pancetta
RECIPE CARD
Brussels Sprouts
Health Power
Endive is particularly rich in vitamin K, which is essential for several
proteins that make blood clot. (The name K comes from the German word
koagulation.) If blood does not clot, wounds bleed out of control. Vitamin
K plays an important role in bone formation. Many foods contain vitamin
K, and a deficiency is rare. Endive is also a good source of vitamin A, folate
and fiber. Vitamin A is a fat-soluble antioxidant that clears destructive
free radicals and helps maintain healthy epithelial tissue around blood
vessels and organs such as the liver and stomach. Folate protects blood
vessel walls from early damage that can lead to stroke and heart attack.
Folate converts the molecule homocysteine into harmless molecules used
for other purposes. Folate also helps with cell growth and normal fetal
development, making it essential during pregnancy. It also aids digestion
by stimulating alkaline bile, which may help balance intestinal pH like a
mild antacid.
Vitamin and Mineral Content
Vitamins – K, A, B9 (Folate), C and B5 (Pantothenic Acid)
Minerals – Manganese, Potassium and Iron
Disease Prevention
Endive may reduce the risk of anemia and cancer in the rectum, skin and
bladder. It may also help ward off atherosclerosis or other cardiovascular
disease. Due to its alkaline nature, endive can reduce minor symptoms of
heartburn or acid indigestion.
How to Grow
Endive is a salad vegetable great for late summer or early fall harvest
(winter in warmer climates). Flavor is bitter like chicory and can be
tough if not cared for properly. Choose a partly shaded site to prevent
excess bitterness and running to seed too soon. Prefers rich medium
loam soil that holds moisture well with a pH near 6.5. Work in highly
fertile compost or planting mix a couple weeks before sowing. For a
fall and/or winter harvest, sow in midsummer and/or late summer,
respectively. Place seeds in shallow drills roughly 1 foot apart. Direct
sowing is the best way to plant, since transplanting causes endive to run
to seed quickly. Keep soil moist and weed as needed to keep beds free
of competition. The most-recently-sown rows may need cloche covers in
cooler climates to prevent cold damage. About 12 weeks after sowing,
blanch the endive to create a more delicate flavor. Do this by placing
flowerpots over them. Cover the pothole in the bottom to block sunlight.
Leave as is for a few weeks. Ready to harvest when hearts are a light
creamy color.
Insect Control
Generally pest free. If you get an infestation of anything, ask your local
nursery what might cause problems in your area.
Tips
Toss mixed greens, sliced pear, candied walnuts, gorgonzola cheese and
raspberry vinaigrette with endive for a tasty dinner appetizer.
Dill Endive