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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS COMMON EDIBLE PLANTS
Health Power
Similar to Brussels sprouts, cruciferous vegetables like cabbage increase the
production and action of enzymes that detoxify the body. Beyond antioxidant
action that removes dangerous free radicals, crucifers make DNA produce
more detoxification and anti-cancer enzymes. Enhance natural defenses by
stimulating production of antioxidant compounds like glutathione. Supply
sulfur compounds like sinigrin and sulforaphane that catalyze production of
anti-carcinogens. Also affect the expression of cancer-related genes. Amino
acid glutamine helps restore stomach lining after peptic ulcer. See Brussels
Sprouts for more on the health power of crucifers
Vitamin and Mineral Content
Vitamins – K, C, B6 (Pyridoxine), B1 (Thiamin), B2 (Riboflavin) and A
Minerals – Manganese, Calcium, Potassium and Magnesium
Disease Prevention
Reduces risk, symptoms and proliferation of cancer more than any other fruits
or vegetables in prostate, colon, lung, stomach, breast, ovaries and bladder.
Possibly occurs through increasing levels of isothiocyanate after eating
crucifers. A potent anti-cancer molecule that binds to toxins inducing their
removal, stimulates cancer cell death, prevents excess cellular dividing and
promotes the healthy metabolism of hormones like estrogen.
How to Grow
Cabbages come in dense versions, with green, red and purple heads, and
loose leaf versions including bok choy. Can be harvested all year long in a
mild climate with moist winters. Three divisions among varieties based on
harvest time: spring, summer and fall/winter. For spring cabbages, sow seeds
in seed beds with shallow drills spaced 6 inches apart in mid- to late summer.
Don’t make the drills very long, as you only need 1.5 feet to produce 60-90
plants. Plant them out beginning early fall. Spring cabbages grow in moderate
climates only. For summer cabbages, sow seeds in trays near the end of winter.
These need to be transplanted indoors into a bigger container and kept under
light or in a greenhouse. Or you may wait longer and sow them outdoors
in the spring when air and ground temperatures rise. For autumn/winter
cabbages, which include red cabbage, sow seeds in a bed with shallow drills in
mid- to late spring with the same spacing as spring cabbages. For all varieties,
transplant when seedlings have grown roughly 3 inches. Soften the seed bed
with water the evening before. Fill a small dirt hole with water and soak the
seedling roots until they are covered in muddy water. Plant each seedling in
holes 6 inches deep and 18 inches apart in rows spaced out 18 inches as well.
Keep weed-free and watered. Harvest when hearts feel solid. Cut at the base of
stems. You can preserve some varieties in a cool shed hung upside down.
Insect Control
Cabbage is affected by a number of common garden pests, including cabbage
butterflies, club, cabbage root maggot, cabbage moth, cabbage loopers and
cabbage worms. Handpick and dispose of pests as they appear. Morning and
evening are best times to remove. If infestation is uncontrollable manually, use
insecticidal soap. Bt works in some instances. Sink shallow cups of beer in soil
to induce slugs and snails to climb in and drown. Floating row covers protect
against birds. If uncertain what to do, capture some pests and ask your local
nursery for advice on best organic treatment.
Tips
Spring cabbages need a handful of fertilizer per plant in late winter to keep them
growing. Cook lightly to retain more phytonutrients. Choose organic varieties,
which have more phytonutrients that reduce cancer risk.
Cabbage
INGREDIENTS
/ cup non-fat plain Greek yogurt
2 tablespoons apple cider vinegar
½ tablespoon fresh lemon juice
2 tablespoon granulated sugar
¼ teaspoon ground celery seed
Kosher salt and black pepper
1 small head of cabbage shredded
3 carrots shredded
/ cup sweet onion, finely minced
INSTRUCTIONS
■ Whisk Greek yogurt, vinegar, lemon juice, sugar, celery seed, salt and
pepper until smooth and creamy.
■ Add shredded cabbage, shredded carrots, and minced sweet onion. Mix until
well coated.
■ Refrigerate covered for at least 1 hour. Season with salt and pepper to taste
before serving.
Healthy Coleslaw
RECIPE CARD
Health Power
Many health benefits. Great source of antioxidant compounds. Rank among
highest carotenoid contents. Help regulate blood sugar levels and reduce
insulin resistance, a common cause of diabetes. High vitamin A helps eyes
adjust to changing brightness and promotes good night vision. Vitamin A
reduces risk of emphysema from exposure to cigarette smoke.
Vitamin and Mineral Content
Vitamins – A, K, C, B6 (Pyridoxine), B1 (Thiamin), B3 (Niacin), B9 (Folate)
Minerals – Potassium, Manganese, Molybdenum, Phosphorus and
Magnesium
Disease Prevention
One daily serving of carrots or squash cuts in half risk of heart disease among
elderly. Beta-carotene from carrots converts to Vitamin A in liver; travels to eye
where it helps produce chemicals needed for night vision. Beta-carotene has
antioxidant properties that help prevent cataracts and macular degeneration.
High levels of carotenoids with falcarinol defend against many cancers:
postmenopausal breast, bladder, cervix, prostate, larynx, esophagus, colon and
lung. Carotenoids in carrots may work only when grouped into biochemical team,
since supplementation of only one carotenoid, beta-carotene, is not as effective.
How to Grow
Easy to grow with quality soil. Varieties differ in maturation timing and size.
Plant in less dense, finer soil. Need well-aged compost or mature organic
matter to grow well. (Fresh manure or compost causes deformed root growth
and atypical tastes.) Lacking light soil, grow in raised deep beds. Some smaller
types will grow in shallower soil, but larger crop demands deep raised beds or
deep sandy loam soil. To create a deep raised bed, dig a trench of desired width
and one spade deep. Break up the bottom soil layer to create room for roots to
explore. Mix in couple inches of well-aged, disease-free manure, compost or
planting mix. Fill trench half way and add another couple inches. Finish by filling
the trench with the remainder of the soil dug up. For good measure, throw over
the top a few handfuls of planting mix containing alfalfa, fish bone or kelp meal.
Needs pH near 6.5; add lime to raise. Sow seeds directly into permanent rows
in late winter for warm climates and mid-spring in cooler areas. Place a pinch
or about 5-6 seeds per inch of the row. Cover the row with a thin layer of topsoil
(roughly ½ inch or slightly more in dry areas). Water softly, but keep seeds moist
so they germinate and sprout in 1-3 weeks. When tops reach a few inches high,
mulch around plants to help retain moisture. Ready for harvest when big enough
to eat. Moisten soil to make it easier to pull out.
Insect Control
Carrots usually problem free. Common pests include carrot fly, parsley worms
and nematodes. Biggest threats are gophers, deer, woodchucks and rabbits. If
these are large risk, erect large barriers or fences to block entry. Block gophers
with underground fence or flood them out of their holes. Interplant with onions
to repel carrot flies or cover rows with plastic lining. Crop rotation helps prevent
nematode infestation. Plant marigolds year before to remove them from soil.
Tips
Crowded carrots interfere with each other and grow deformed. When the sprouts are
2-3 inches high, thin the rows so plants are separated by 1 inch. Repeat in several
weeks to make them 4 inches apart. Carrots respond well to container planting if you
want to grow just a few carrots and avoid effort of creating deeper bed of lighter soil.
Carrots
INGREDIENTS
Salt
1 pound carrots
2 tablespoons butter
2 tablespoons honey
1 tablespoon lemon juice
Freshly ground black pepper
¼ cup chopped rosemary
INSTRUCTIONS
■ Bring salted water to a boil in medium saucepan. Add carrots and cook until
tender. Drain the carrots and put back in pan. Add butter, honey and lemon
juice. Cook until carrots are coated with the honey glaze. Season with salt
and pepper and garnish with rosemary.
Healthy Glazed Carrots
RECIPE CARD