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9190
ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Turnip roots are high in Vitamin C. With the greens, their high content of
vitamins, minerals and phytonutrients are a great promoter of overall health.
Turnips and turnip greens help create more bone mass by slowing osteoclastic
(break down) processes and increasing osteoblastic (building) processes.
Turnips and their greens are loaded with vitamins A, C and E, which reinforce
immune system, maintain healthy membranes and connective tissue (for
example, blood vessels and joints), protect important cells (eyes and vascular
system) from free radical damage and reduce inflammation. Turnips also give
dietary fiber that helps maintain healthy digestion and regulates cholesterol
levels. Along with the free radical fighters, fiber promotes overall health and
efficient functioning of the colon. Turnips and their greens also support heart
health. The antioxidants (vitamins C, A and E) directly protect the structure and
function of blood vessels and minimize the buildup of plaque on vessel walls.
Vitamins B6 and folate also prevent damage to vessel walls by minimizing
the potentially harmful chemical homocysteine. This vegetable also supports
healthy metabolism, lung health and brain function.
Vitamin and Mineral Content
Vitamins – K, A, C, B9 (Folate), B6 (Pyridoxine), E, B2 (Riboflavin), B1
(Thiamin), B5 (Pantothenic Acid) and B3 (Niacin)
Minerals – Manganese, Calcium, Copper, Potassium, Magnesium, Iron
and Phosphorus
Disease Prevention
Helps reduce symptoms or onset of osteoporosis, macular degeneration,
cardiovascular disease, rheumatoid and osteoarthritis, anemia, diabetes,
female liver cancer and cancers of the prostate, stomach, colon, lung,
pancreas and bladder.
How to Grow
One of the easier root veggies to grow. You can sow turnips indoors in early
winter or outdoors in mid-spring to mid-summer. Turnips prefer well-
amended, fertile soil with good drainage and a pH above 6.5. If sowing
indoors, you can multi-sow them by planting six seeds per tray cell or pocket
made in the container. Cover seeds with a small layer of soil and/or sand.
Place them in a greenhouse or under a fluorescent light in an area where the
temperature is mid-60’s or higher. Plant the seedlings 12 inches apart under
a covering (cloche) in early spring. If sowing outdoors, create shallow drills
about a foot apart and plant seeds along each drill. Cover them with a thin
layer of soil and keep them well watered. After seedlings reach a couple inches
tall, thin them out to 6-8 inches apart in their rows. Especially during the early
stages, keep the plots weed free by hand pulling or hoeing. Mulching between
the plants with some well-aged compost or other organic matter provides
insulation, retains moisture, deters weeds and may give some sustenance.
Harvest the first turnips when they are the size of ping pong balls. Harvest the
others no larger than baseball size. For outdoor crops, they are plump and ready
near mid-fall. Twist off shoots on top and store unused ones in moist sand or
peat at moderate temperatures.
Insect Control
Turnips are rather pest free. Flea beetles bother them. These little creatures eat
small holes in the leaves of seedlings, which can delay harvest or even kill them.
As with fleas, they leap in the air when something gets close. Use this defense
against them by using a small, flat piece of wood or plastic with a sticky layer
of honey or grease on it. Run the piece of wood an inch above the beetles, and
watch them jump up and get stuck.
Tips
Turnips grow best in temperatures of 50-75˚F. (Any higher and the roots get woody
and bitter.) Before harvesting, loosen up the soil first with a garden fork. The
smaller roots are the most tender; pull them up before they get too big. Discard
damaged roots, as they may spread infection to the undamaged roots in storage.
Health Power
An excellent source of vitamin K and a good source of calcium, watercress
helps maintain strong bones and healthy blood clotting. It also donates
about half the RDA of both antioxidant vitamins A (also in the form of beta
carotene) and C. These are key factors in protecting cells and organs from
oxidative damage by free radicals. They also help support a healthy immune
response, eyesight, skin and cardiovascular system (by preventing plaque
build up and maintaining elasticity in blood vessel walls). Watercress also
has small amounts of vitamins B1, B6, E and the minerals magnesium, iron,
iodine and zinc. These support the thyroid gland, stimulate metabolism,
synthesize red blood cells and stimulate the production of antibodies to fight
infections. Watercress has the phytonutrients lutein and zeaxanthin, which
work alongside beta-carotene and vitamin A to maintain healthy eyesight. The
glucosinolates help boost and regulate the liver’s production of detoxification
enzymes. The phenylethyl isothiocyanates in watercress are being studied for
their potential to fight the development of cancer cells.
Vitamin and Mineral Content
Vitamins – K, C and A
Minerals – Calcium, Manganese and Potassium
Disease Prevention
Regularly eating watercress may help reduce the risk of cardiovascular disease,
heart attack, stroke, cataracts, gout, osteoporosis, lung cancer, breast cancer
and potentially many other cancers.
How to Grow
Watercress is a great addition to soups, salads, sandwiches, dips and sauces. It
grows naturally in running rivers and streams, but is also easy to cultivate in
the backyard. It prefers to grow in shade with excellent water retention.
Dig a trench about 1 foot deep. Layer the bottom with some aged
compost/manure or planting mix. Work in some organic matter with the
soil dug out and fill the trench. In early spring, sow seeds at temperature
close to 55˚F. If sowing indoors, use seed trays. When the seedlings get
big enough, transfer them to another tray with wider spacing using a
mini dibber and holding onto the leaves only. Do not touch the stems
during the transfer. Plant them out in late spring to early summer spacing
them out by about 4 inches. If your climate is warm enough, sow seeds
outside in shallow drills. Once they grow a bit, remove the weaker ones
and leave a spacing of about 4 inches. Another way is to buy a bundle of
watercress, take the shoots with a couple young roots showing and plant
them in the same spacing. Water generously and often. Keep the bed weed
free by handpicking and/or hoeing. No other fertilizing is needed. Pinch
the dominant shoots and remove any flowers as soon as you see them.
Harvest the shoots as needed. They come back for another harvest until
temperatures drop in fall.
Insect Control
Watercress is largely pest free. If something you do not recognize begins
to infest, take one of the pests to the nearest nursery and/or agricultural
extension office for an ID and advice on the best treatment.
Tips
Watercress can be grown indoors in pots with drainage holes. Place pots
on an open tray of water. Refill the tray as soil soaks up water. Keep the soil
damp. Prevent flowering by pruning buds immediately. Greens wither and
wilt quickly. Use right after harvesting.
Turnips
INGREDIENTS
4 whole turnips sliced thinly
3 cloves garlic minced
2 cups Gruyere Cheese grated
4 tablespoons butter melted
Chicken broth
Heavy cream
Salt and freshly ground pepper,
to taste
INSTRUCTIONS
■ Preheat the oven to 375
º
.
■ In a large baking dish put 2 tablespoons of butter in the bottom. Put a
single layer of turnips on top of the butter. Sprinkle a little of the garlic
on top and drizzle a splash of chicken broth over the turnips. Do the
same with the cream.
■ Add a layer of Gruyere. Sprinkle a pinch of salt.
■ Repeat these layers two more times. Sprinkle on some freshly ground
black pepper.
■ Now pop the whole thing into the oven and bake until the top is hot,
brown and bubbly.
Turnip Gratin
RECIPE CARD
Watercress