Project Ideas

2322
ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Bok choy is another crucifer (like broccoli, cauliflower and cabbage)
with many beneficial phytonutrients. Also zero fats and low
carbohydrate count. Most researched are the glucosinolates
and carotenoids. Glucosinolates are a mixed blessing from
plants. In high doses, they can inhibit thyroid hormone, which
is needed for proper cell metabolism. In moderate amounts,
they block cancer cells by directly affecting the cell cycle and
protecting against harmful free radicals. Isothiocyanates, some
derived from glucosinolates, are other powerful agents preventing
cancer cells from forming and proliferating. Bok choy is an excellent
source of many carotenoids, especially beta-carotene, an antioxidant
throughout the body. Studies suggest beta-carotene lowers cancer risk
and is great for the eyes. (More research needed to prove these claims.)
Bok choy is especially high in vitamins A, C and K, with some folate and
vitamin B6. A and C are antioxidants that protect immune cells, prevent
plaque build up in arteries and help preserve elasticity of epithelial tissue
(especially blood vessel walls). Folate and vitamin B6 lower blood plasma
homocysteine, linked with vessel damage at high concentration.
Vitamin and Mineral Content
Vitamins – A, C, K, B9 (Folate), and B6 (Pyridoxine)
Minerals – Calcium, Potassium and Manganese
Disease Prevention
Bok choy may help prevent heart disease, macular degeneration, cancers of
colon, prostate, endometrial lining, lung and pancreas. Potentially reduces
risk of many other cancers.
How to Grow
Known as Chinese cabbage, requires same soil preparation as other Brassicas
(members of the mustard family; broccoli, cabbage, cauliflower) but are more
demanding than other cabbages. See one of these entries for soil prep. Choose
a site with full sun. Plan to grow them next to other Brassicas in their own bed
with extra compost, manure or planting mix worked in. Sow seeds beginning
late spring or about three months before the first intense frost. Place seeds two
every 8-10 inches in shallow drills spaced 1 foot apart. Later, thin out to leave
most prominent seedling every 8-10 inches. Does not store long. For continuous
harvest, sow seeds every two weeks. Keep soil moist and weed free. Hoe and
water regularly. Crops are ready to harvest 2-3 months after sowing.
Insect Control
Slugs, earwigs and flea beetles are common pests. Try to remove and destroy
pests by hand. Slugs feed in twilight, morning and evening. If infestation
seems severe, try another method. For snails and slugs, embed a cup of beer
in the soil. Both will be attracted, slither their way in, get stuck and drown.
Earwigs attack by nipping at buds and leaves of plants. Generally, not a
problem, but if needed, you can easily set a trap. They don’t like daylight.
Create a dark environment by filling a pot with dry grass, leaves or plant
material and perching it upside down on a skinny post above the affected
plants. Earwigs will crawl in during the day. Destroy the plant matter inside
the pot every week or so. Control tiny flea beetles by using their instinctive
responses against them. Like fleas, they spring up in the air when approached.
Create a sticky piece of wood or cardboard by applying grease or other adhesive
that will remain sticky. Walk along the plants with the sticky side a couple
inches above the foliage. Watch them jump and get stuck.
Tips
To get the most nutritional benefit from bok choy, change how you prepare it.
When left raw, the glucosinolates are more bio-available. When cooked lightly
with a little oil, the carotenoids are more available for absorption. Golden Rule:
diversify your diet. Get many different fruits, veggies and other sources of nutrition
worked into the weekly menu.
Health Power
Collard greens are nutritional rock stars loaded with beneficial phytonutrients,
vitamins and minerals. Rich in antioxidants, B vitamins and important minerals.
An excellent choice for heart health. Sulfurous phytonutrients (glucosinolates
and cysteine sulfoxides) inhibit growth of many types of cancers. Some
stimulate liver to produce detoxification enzymes that work synergistically to
speed up removing free radicals and toxins. Vitamins and minerals promote
cardiovascular, immune system, brain and overall health through direct
interactions and antioxidant effects. Provide antioxidant vitamins A, C and E.
Vitamin C protects water-soluble areas (inside and outside of cells). Vitamins A
and E protect fatty molecules and structures, together protecting cell machinery
(proteins, enzymes, cell membranes, DNA, mitochondria). Free radicals oxidize
cholesterol, which converts to a form that sticks to blood vessel walls (initiating
plaque buildup). Vitamin A and zinc help maintain healthy epithelial cells (skin,
mucus membranes, gastrointestinal tract, vaginal epithelium), the first line of
defense against infection. Folate and other B vitamins moderate homocysteine
level in blood by converting to safe form. Potassium and magnesium help
reduce elevated blood pressure. Manganese is enzyme cofactor (activator)
and integral part of enzymes that make vitamin C useable. Also facilitates
antioxidant superoxide dismutase, protecting mitochondria from free radical
byproducts. Calcium, essential for healthy bone, also helps prevent menopausal
bone loss, migraines, PMS symptoms and helps protect colon cells from
carcinogens. Dietary fiber promotes smooth, healthy digestion, helps regulate
blood sugar and lowers elevated cholesterol.
Vitamin and Mineral Content
Vitamins – K, A, C, E, B9 (Folate), B6 (Pyridoxine), B2 (Riboflavin), B3 (Niacin),
B1 (Thiamin) and B5 (Pantothenic Acid)
Minerals – Manganese, Calcium, Potassium, Magnesium, Zinc and Iron
Disease Prevention
Collards may provide risk reduction or symptom relief for atherosclerosis, heart
disease, osteoarthritis, macular degeneration, osteoporosis, diabetes, and
cancers of lung, breast, ovary, prostate and colon.
How to Grow
Very popular Southern vegetable, yet grow well in cooler regions, too. These
crucifers are cold hardy, similar to kale and cabbage. See Kale for site, soil and
maintenance needs. Spring usually best time for planting. Plant seeds ¼ inch
deep a few weeks before last frost. When seedlings emerge, space them 1 foot
apart in rows 3 feet apart. For fall harvest, plant seeds 2-2.5 months before the
first frost. Collards slower to mature than kale (70-80 days). Keep soil moist.
Collards like foliar feeding. Apply liquid fertilizer a few times during growth
season and spread out evenly. Leaves ready to harvest when the plant is about
1 foot tall. Pick outer leaves first.
Insect Control
See Cabbage and Kale for pest control methods.
Tips
Flavor is better after cool weather, especially right after frost.
Bok Choy
INGREDIENTS
1 box tofu
½ lb. bok choy
1 teaspoon salt
½ tablespoon sesame oil
1 thumb ginger shredded
2½ quarts water
1 tablespoon sesames seeds
INSTRUCTIONS
■ Cut tofu into small cubes.
■ In a large pot, add tofu pieces, ginger shreds and 2½ quarts of water.
Bring to a boiling.
■ Add bok choy and drop sesame oil in. Continue cook for 1 minute.
Season with salt. Garnish with sesame seeds. Serve immediately.
Tofu Soup with Bok Choy
RECIPE CARD
Health Power
Is the weed with the yellow flower in your
backyard nutritious? Yes. Dandelion greens
are a great source of many vitamins and
a good source of many minerals. One
serving has five times the recommended
daily dose of vitamin K. Essential for
bone health by increasing ratio of
bone matrix development to bone
breakdown, especially in the presence of
calcium. Antidote for coumarin poisoning
(rodent poison) since coumarins block liver
production of vitamin K and cause internal bleeding. Greens loaded with
antioxidant vitamins A and C, preventing buildup of harmful free radicals
in water soluble areas of the body and promoting healthy cardiovascular
function. Maintain elasticity in blood vessels and assist in blocking biochemical
pathways that lead to plaque buildup. Potassium aids blood pressure by
helping blood vessels relax. Enhance liver function, eyesight, immune system
function and synthesis of connective tissue. Riboflavin and small amounts of
other B vitamins assist in metabolism of carbohydrates, lipids and protein to
provide energy or help develop body structure. Diuretic components cause
kidneys to produce more urine, removing excess toxins, lowering high blood
sugar and lowering blood pressure.
Vitamin and Mineral Content
Vitamins – K, A, C, E and B (Riboflavin)
Minerals – Calcium, Iron, Manganese, Potassium, Magnesium and Copper
Disease Prevention
High content of vitamins and minerals may help delay or prevent heart
disease, atherosclerosis, rheumatoid and osteoarthritis, osteoporosis and cell
damage leading to many types of cancer.
How to Grow
We know it as a common weed, but dandelions have an attractive flower.
Very tolerant and grow in most soils. If growing to eat, increase nutrition by
selecting sunny site, amend soil with compost or planting mix and check
drainage. Sow seeds in spring; water during dry weather. Thin out to 6 inches
or more between plants to reduce disease risk and provide room for leaf
growth. Harvest leaves like other leafy lettuce before they flower and/or go to
seed, which leads to bitter taste.
Insect Control
No common pests for dandelions. Usually dandelion is the pest by growing
as weed interfering with other plants. Strong taproot makes them hard to
remove, which requires completely digging up roots without breaking off.
Tips
When gone to seed, they spread rapidly and germinate. Alternative approach:
grow in container to prevent spreading to undesired locations. Many highly
nutritious juices and teas come from dandelion. Give them a try.
Collards Dandelion