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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
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. Vitamin C helps the immune
system and assists in preventing cataracts. The soluble fiber, pectin, lowers
cholesterol, promotes healthy digestion and cardiovascular function. Pectin
also helps reduce the risk of gastrointestinal cancer. The high iron content
helps women recover after menstruation and assists during pregnancy. High
potassium helps maintain healthy nerve signal transmission and muscle
contraction. Contain proteolytic enzymes that help break down proteins and
work with fiber for healthy digestion.
Vitamin and Mineral Content
Vitamins – A, C, B9 (Folate), B6 (Pyridoxine), B2 (Riboflavin), B1 (Thiamin),
E & K
Minerals – Copper, Iron, Potassium, Phosphorus, Calcium, Magnesium
and Selenium
Disease Prevention
The high iron content in mangoes can help prevent or reduce the symptoms
of anemia. Vitamin C reduces inflammation and pain in rheumatoid arthritis,
osteoarthritis and asthma. Antioxidants with vitamin E and selenium help
ward off many cancers and heart disease.
How to Grow
Easy to grow this delectable fruit from the tropics, but are very sensitive to
cold. Below 40˚F they go dormant and die below 32˚F. In an area like Florida,
where it only frosts a few times a year, deal with it by manually protecting
with a plastic cover. To start growth, buy the healthiest mango you can find
and eat it, being careful not to disturb the husk inside. Wash off the husk
and let the seed dry out for several days. Gently split open the husk with a
butter knife and remove the seed inside. If it is starting to grow a root, keep it
attached. Fill a small pot (6-8 inches) with fertile soil and a little planting mix.
Moisten the soil and make a small pocket in the center of the pot. Place the
seed with the rounded side just above the surface and cover all but the very tip
of the seed with soil. Don’t water for a couple days. Place the seed in a sunny,
warm location. Cover the pot with a slightly perforated plastic to increase
humidity and temperature. A greenhouse is ideal. Keep soil moist and wait for
the seed to sprout. In a warmer area, transplant the seedling with the ball of
potting soil in a bed of well draining fertile soil in a warm, sunny, protected
area. You can also transplant to a bigger pot if you need to keep it inside
for warmth during cooler months. Fertilize a few times during the first year
(except in winter) and keep soil moist but not soggy. While the tree is young,
keep the area around the trunk weed free. It takes 3-7 years for the tree to bear
fruit. Fruit is ripe and ready when it gives a little to a squeeze.
Insect Control
White flies, aphids, spider mites, scales and thrips are the main mango pests.
Hang a yellow card covered in sticky grease to attract and trap white flies. Plant
French marigolds to attract aphid predators. Scales are disc shaped insects that
hold themselves tightly to leaves, eat them and secrete honeydew that kills
leaves. Watch for scales and scrape them off as soon as you see them. Thrips
are too small to see, but their dark droppings are visible. Leaves appear wilted
or bleached. Introduce predatory mites as a biological control. If infestation is
large, spray with insecticidal soap.
Tips
When the main shoot reaches 3-4 feet long, trim it to encourage more side shoots
to form. Prune any branches that over crowd the tree for optimal sunlight and
air circulation. Sometimes you can find a transplant that is already a year old and
closer to fruit bearing.
Health Power
See Oregano for vitamin, mineral and fiber health benefits. Main difference
between marjoram and oregano is in their essential oils, although the
effects of the oils overlap. The chemical compounds in marjoram essential
oil are primarily pinene, sabinene, camphor, borneol and origanol. The oil
has anti-bacterial/viral properties. It also helps ease pain, calms the mood,
promotes sleep, aids digestion and lowers blood pressure. Some use it as a
diuretic or expectorant. Used to treat migraines, headaches, arthritis, asthma,
respiratory infections, depression, anxiety, insomnia, constipation and stress.
Vitamin and Mineral Content
Vitamins – K, A and C
Minerals – Iron, Manganese and Calcium
Disease Prevention
See oregano for disease prevention. Essential oil may help reduce the
symptoms or development of arthritis, asthma, insomnia and many bacterial,
viral or fungal infections.
How to Grow
Wild and pot marjoram are both hardy perennials. The more flavorful sweet
marjoram grows only as a semi-hardy annual in colder regions. Prefers a site
with full sun. Relatively tolerant of soil types. Grows best with moisture-
retaining, well-drained soil. Work in generous amount of compost or planting
mix before planting in spring. Get young transplants from a nursery. Plant
about 1 foot apart. If growing sweet marjoram as an annual in temperate
zone, sow seeds indoors in early spring, plant outdoors after the last frost,
spacing 8 inches apart. Water regularly and keep weeds away to prevent
nutrient competition. Pinch main shoots often to encourage dense, bushy
growth. Fresh leaves are ready to harvest from early summer until gone or
winter returns. Marjoram dries or freezes well for winter use. Grows well in
pots, too. Grow entire crop this way or a few to bring in for winter to have
fresh leaves all year.
Insect Control
No common pests that threaten its life.
Tips
Divide and replant perennials every three years. Herbs are excellent added to
many dishes.
Mango
INGREDIENTS
1 cup mango slices
¼ cup coconut flakes
¼ cup chai spiced granola
INSTRUCTIONS
■ Put layer of mango in a serving
bowl. Top with granola and
coconut. Serve immediately
Mango Bowl
RECIPE CARD
Marjoram
Health Power
Many varieties of mint, all with similar health benefits. Peppermint adds little in
vitamins and minerals, but phytonutrients give excellent remedies. Peppermint
oil has phytonutrients that help relax smooth muscles (the muscles lining
internal organs and blood vessels), which help control symptoms of dyspepsia
or indigestion. Also inhibits growth of many common harmful bacteria and
fungi. Research suggests the phytonutrient perillyl alcohol can stop the growth
of many types of cancers. Peppermint contains phytonutrient rosmarinic acid,
an antioxidant. It also blocks some chemicals of inflammatory response. Eaten
in high quantities, mint is a rich source of all nutrients below and has other
health benefits through antioxidant, anti-inflammatory, and anti-cancer actions.
Promotes bone health and overall wellness.
Vitamin and Mineral Content
Vitamins – A, C and B9 (Folate)
Minerals – Manganese, Calcium, Iron and Magnesium
Disease Prevention
Peppermint may reduce symptoms or onset of asthma, arthritis, and cancers of
the pancreas, colon, skin, lung and breast.
How to Grow
Many different cultivars. Among most popular are spearmint, peppermint,
apple mint, lime, chocolate, lemon and grapefruit mint. Challenge with mint
is not getting it to grow but keeping it from taking over entire garden. Can
make a fragrant ground cover. Hardy perennial grows in almost any soil and site
condition, but prefers partial shade, rich moist soil and slightly acidic pH. Choose
site with enough space to allow mint to spread without invading other garden
plants. Take root cuttings in early fall. To prevent rapid mint invasion, plant
mint in a container (bucket or tub) with the rim just above soil level. This keeps
roots from traversing under the soil and sprouting in undesired areas. Or control
spreading by planting in containers. Allow at least 2 feet between other herbs or
plants. Little maintenance needed. Water during dry weather. Harvest regularly
to keep under control.
Insect Control
No common pests threaten mint. Some diseases, so keep soil moist.
Tips
To have continuous winter supply, freeze in cubes or store in a box with compost.
Mint