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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
In addition to great plate décor, parsley has excellent potential health
benefits. It contains volatile oils such as limonene, myristicin and eugenol
and beneficial flavonoids like apiin, apigenin and luteolin. The volatile oils act as
anti-carcinogens (in animal studies) and may act similarly in humans. Myristicin
activates an enzyme that attaches glutathione to highly reactive molecules (some
are carcinogens) neutralizing them. The flavonoids have antioxidant properties
and help neutralize oxygen-containing free radicals, preventing them from
damaging cellular components (membranes, DNA, enzymes, etc.). Parsley is a
great source of vitamins K, C and A. Vitamin K helps maintain a healthy bone
matrix and may help prevent some cancers. Vitamin C is an antioxidant protecting
cells from damage in water-soluble areas all over the body. Both vitamins C and
A strengthen the immune system. Folic acid renders homocysteine in the blood
harmless, protecting blood vessel walls from damage.
Vitamin and Mineral Content
Vitamins – K, C and A
Minerals – Iron and others in trace amounts
Disease Prevention
Reduces risk and helps stop cell growth in lung cancer. Research suggests
vitamin K helps resist liver and prostate cancer. Eating foods rich in vitamins
C and A, like parsley, lowers the risk of atherosclerosis, colon cancer, diabetes
and asthma. Arthritis sufferers may also gain relief by the anti-inflammatory
actions of vitamins C and A. Folic acid is important for proper cellular division
in both the colon and cervix, reducing the risk of those cancers. Folic acid’s
effect on homocysteine helps prevent cardiovascular diseases.
How to Grow
Whether used as a topping or worked into a sauce, parsley puts a finishing
touch on dishes. There are two main types: flat and curly leafed. Flat leafed is
the pungent Italian parsley. Curly leafed is used for cooking and garnishing
plates. Both are biennials and grow about 14 inches. Plant out in the spring
or start them indoors, which might be better, since the seeds take a month
to germinate. In either case, soak them in warm water for a few hours or over
night before planting. Space seeds out about 6 inches. They grow in well-
enriched fertile soil in both pots and the ground. They prefer a bit of shade.
For a harvest every year, plant new parsley every spring. They are frost hardy
and come back to life the second year to flower if the winter is not too harsh.
If you cut off the flower stalks, they will not die in the second year. Conversely,
if they flower and go to seed, they can sow themselves and need little effort
to reproduce. Those able to sow themselves are healthier and taste better.
Harvest the leaves as needed from the outer leaves in. Taking inner leaves first
prematurely sends the parsley to seed.
Insect Control
Generally, no pest problems with parsley. Herbs attract pollinating insects, like
bees, for other plants and beneficial predatory insects to control other pests.
Tips
Parsley does not keep long. Either freeze it or dry it in an oven to preserve for
later use. If you want to grow it during winter, sow seeds in a pot during
mid-summer and bring them in just before the weather cools down. To save
seeds, harvest the stems as the seeds ripen and hang them upside down over
a cloth in a ventilated shed.
Parsley
Health Power
Okra is a powerful source of both soluble and insoluble fiber. The soluble fiber,
in the forms of gums and pectins, lowers total cholesterol, mainly LDL (the
bad form). It also helps regulate digestion, which moderates spikes in blood
sugar levels. Soluble fiber puts less stress on insulin producing cells and could
help prevent Type II diabetes. Insoluble fibers in okra help maintain intestinal
health. They bind to wastes (some of which are toxic or contain cholesterol),
absorb water and keep things flowing smoothly in the intestines. They also
delay absorption of glucose and promote colon health by balancing pH levels.
Okra’s high quality fiber helps feed beneficial bacteria in the intestines,
contributing to more efficient breakdown of food and nutrient absorption.
Okra’s vitamin K contributes to blood clotting and strong, healthy bones. Also
low in calories, which makes it ideal for eating healthy while losing weight.
Vitamin and Mineral Content
Vitamins – C, A, B1 (Thiamin), B2 (Riboflavin), B9 (Folate), and B3 (Niacin)
Minerals – Calcium, Magnesium, Potassium, Manganese, Iron, Phosphorus,
Zinc and Copper
Disease Prevention
Okra may help suppress or prevent the symptoms or onset of colon cancer,
heart disease, diabetes, ulcers, and mouth and lung cancers. Vitamin C in
okra is an antioxidant that helps ward off potential carcinogens and blocks
cholesterol buildup. It is also anti-inflammatory and works to help prevent
cataracts, atherosclerosis, asthma and arthritic conditions. Vitamin A, an
antioxidant with other flavanoids, wards off carcinogens. They help the eyes,
too, aiding night vision and slowing macular degeneration.
How to Grow
Okra is an annual originating in the tropics. Popular in the South for
thickening gumbos or stews. It grows as an upright bush that produces
hibiscus-like flowers followed by five-sided pods used for eating. Okra wants
full sun in moisture retaining soil with good drainage. It grows best outdoors
in warmer temperatures, but you can start indoors and transplant in warm
weather. Sow the seeds when temperature reaches the mid-60’s. Soak for
24 hours and plant in highly fertile soil amended well with compost or
planting mix. Place seeds ½ to ¾ inches deep and 3 inches apart. Thin out
later to 2 feet apart. Keep about 3 feet between each row. Mulch when it is
4 inches tall to prevent weeds and hold moisture. Water okra well during dry
times. Reapply organic fertilizer every month. Pods will appear 50-60 days
after planting. Harvest when they are young and soft, no bigger than finger
size, as they harden during maturation.
Insect Control
Pests not a big problem for very resilient okra. Stinkbugs, corn earworms,
flea beetles, aphids, or cabbage loopers may be a nuisance. Pick off stinkbugs
or worms when you see them. Remove aphids with a strong spray of water
or introduce predators such as lady beetles, lacewings or midges. If they do
not work, use garlic spray, insecticidal soap or rotenone. For flea beetles,
introduce parasitic nematodes or spray with rotenone. If attacks are severe,
use rotenone for all as a last resort.
Tips
Harvest daily to stimulate more pod growth and discard the firm pods that were
missed or did not get harvested on time. Cook okra over low heat to maintain
nutritional value.
Okra
INGREDIENTS
1 pound okra
2 tablespoons vegetable oil
1 large onion
Dash cayenne pepper
¼ teaspoon mild curry powder
Kosher salt, to taste
Black pepper, to taste
INSTRUCTIONS
■ Wash and dry okra thoroughly. Cut the okra into half inch rounds.
■ Heat the oil in a large heavy skillet over medium-high heat. When the
oil is hot, add the sliced okra and stir-fry for 10 minutes.
■ Meanwhile, peel the onion and cut it into quarters; slice thinly. Set aside.
■ When the okra is beginning to brown, add sliced onion, cayenne pepper,
turmeric, and curry powder, to taste.
■ Continue cooking until the onions are tender.
■ Taste and add kosher salt and freshly ground black pepper, as needed.
Serve warm.
Okra Fried With Onions
RECIPE CARD