Project Ideas

8988
ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
A great supporter of overall health. Tomatoes have a lot of vitamins C and A,
plus beta-carotene and the pigment lycopene, all super antioxidants that help
prevent cell damage by free radical oxygen molecules. These phytonutrients
work in synergy with other vitamins and minerals in tomatoes to promote
heart and bone health and protect against inflammation and a number of
cancers. (The cardiovascular benefits come from helping to regulate blood
pressure and reduce damage to blood vessels from oxidative stress, plaque
buildup and elevated homocysteine levels.) Regularly eating tomatoes can
lower cholesterol levels, promote proper fetal development and regulate blood
sugar. The B vitamins help make use of the energy in food.
Vitamin and Mineral Content
Vitamins – C, A, K, B1 (Thiamin), B6 (Pyridoxine), B9 (Folate), B3 (Niacin),
B2 (Riboflavin), B5 (Pantothenic Acid) and E
Minerals – Molybdenum, Potassium, Manganese, Chromium, Copper,
Magnesium, Iron and Phosphorus
Disease Prevention
Tomatoes reduce the risk of cardiovascular disease, rheumatoid and
osteoarthritis and asthma. They also help prevent cataracts and lower the
risk of prostate, breast, lung, stomach, pancreatic, colon, rectal and
endometrial cancers.
How to Grow
Plant in full sun, amend the soil well with a good compost or planting mix.
They prefer a pH of 6. Tomatoes grow and produce best outdoors. They can also
grow in containers (minimum 15 gallons of potting soil) but not to their full
potential. More soil volume is best. Start from seed indoors 6 weeks before the
last frost, or buy transplants from a local nursery. Plant seedlings or transplants
in space at least 2 feet square. Keep the fruit from drooping onto the ground
by growing the upright varieties against canes or wire cages. Pinch out the
tops after they make 3-4 groups of fruits. For bush varieties, cover the soil
underneath the plants (using bark or similar) so fruits develop off the ground.
They are heavy feeders and can take copious amounts of fertilizer. Keep plants
moist but not sopping wet to avoid fungal diseases.
Insect Control
Tomatoes are susceptible to tomato hornworm. Spray foliage with Bt (Bacillus
thuringiensis) for natural control. You can also remove worms by hand early in
the morning. Worms are usually on top of the foliage and are easy to remove
and discard. As a general measure, you can spray with a botanical insecticide-
fungicide for natural control of most insect pests and diseases, such as early
blight, gray leaf spot, late blight, Septoria leaf spot, Southern blight and
verticillium wilt.
Tips
Pick or buy tomatoes fully ripe, the redder the better. Ripe tomatoes may have
4 times more beta-carotene than green, immature ones. This makes backyard
tomatoes the best. You know they were not picked green and shipped to ripen
weeks later.
Health Power
They lack many common vitamins and minerals, but walnuts have profound
phytonutrients for your health. They are a great source of omega-3 fatty
acids, an essential fat the body cannot make. Omega-3’s
in walnuts help protect the heart, have anti-
inflammatory properties, encourage healthy brain
function and help prevent many cancers. An
omega-3 found in walnuts is also linked
to healthy bones. Walnuts are high
in fats, but these are good fats
linked to lowering the risk of
weight gain. They also have
monounsaturated fats,
which reduce the bad form
of cholesterol (LDL) and the
threat of clotting in arteries.
Walnuts also have arginine,
an essential amino acid the
body cannot produce. This amino
acid helps maintain smooth and elastic
blood vessel walls by helping produce nitric
oxide, which relaxes the smooth muscle around blood
vessels. Walnuts also have many antioxidants that keep free
radicals from damaging cells, especially in the cardiovascular system.
Eating walnuts regularly is linked to a decrease in blood pressure.
Walnuts can actually undo some of the damaging biochemical reactions
caused by eating foods high in saturated fats. Cell membranes are made of
fats. Introducing flexible omega-3 fatty acids increases a cell membrane’s
flexibility and ability to communicate and excrete wastes. This is especially
important in the brain, helping us grow closer to our full cognitive potential.
Walnuts give melatonin, an antioxidant that also supports healthy
biorhythms. Together all these factors make walnuts a heart-smart choice.
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine), B9 (Folate), B1 (Thiamin), B2 (Riboflavin)
and B5 (Pantothenic Acid)
Minerals – Manganese, Copper, Magnesium, Phosphorus, Zinc, Iron,
and Potassium
Disease Prevention
A power house in preventing heart disease, atherosclerosis, high blood
pressure, heart attack, stroke and gallstones. Research suggests antioxidants
in walnuts, such as ellagic acid, reduce the risk of many forms of cancer.
How to Grow
Two types of walnut trees grow, the black walnut and the Persian/English
walnut. The black walnut tree grows from 50-100 feet tall. The English
walnut tree grows smaller, about 40-60 feet. Both make big-spread shade
trees. These trees need full sun, great drainage and a deep, highly fertile
soil. Nuts are ready to harvest in the fall. Plant a seedling from a reputable
nursery instead of trying to plant seeds into the ground yourself. Squirrels
usually find the nut and devour it. Be sure to dig the hole deep enough for
the taproot to comfortably fit in. Mulch around the trunk with a thick layer
of compost or other material, but leave a space between the trunk and the
mulch to keep rodents from injuring it. Water the tree thoroughly once a week,
especially in dry weather when it is young. English walnuts are popularly grown
for nut production, especially in California. Most cultivars are self-fertile but
will give more nuts with other walnut trees nearby. Nuts are ready to harvest in
the fall 3-7 years after planting the tree. You need prune only dead or diseased
branches on this tree if using it for food.
Insect Control
Some pests can infiltrate a walnut tree, but none are a large threat to a healthy
tree growing in healthy soil. If leaf grubbing caterpillars become a problem,
Bt (Bacillus thurigiensis) takes care of them. Pick up fallen sticks, husks and
leaves so pests do not have a home or food over the winter.
Tips
Check with your local nursery before buying a walnut seedling, as the tree’s
roots excrete the chemical juglone and may be toxic for other plants nearby.
Place the walnut tree far enough from other plants that its roots cannot reach
them (usually 1.5 times the height of the tree).
INGREDIENTS
2 cups cooked rice
4 large tomatoes
1 teaspoon olive oil
1 cup chopped onion
1 garlic clove, minced
½ cup crumbled feta cheese
2 tablespoons chopped fresh oregano
1 tablespoon fresh squeezed lemon juice
½ teaspoon salt
/ teaspoon black pepper
½ pound medium shrimp, peeled and deveined
½ cup hot water
INSTRUCTIONS
■ Put rice in a large bowl; set aside. Preheat oven to 350°.
■ Cut tops off tomatoes and set aside. Carefully scoop out tomato pulp. Save
½ cup pulp. Discard remaining pulp.
■ Heat oil in a medium nonstick skillet over medium-high heat. Add onion;
sauté 3 minutes. Add garlic; sauté 1 minute. Add reserved ½ cup tomato
pulp; cook until liquid evaporates. Add onion mixture, cheese, and next
5 ingredients (cheese through shrimp) to 2 cups rice.
■ Place hollowed out tomatoes in an 8-inch square baking dish. Divide rice
mixture evenly among hollowed out tomatoes; replace tomato tops. Add
hot water to baking dish. Bake at 350° for 40 minutes. Serve warm.
Shrimp Stuffed Tomatoes
RECIPE CARD
Tomato Walnuts