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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Like other crucifers, cauliflower contains glucosinolates (sulforaphane) and
thiocyanates (isothiocyanate). Together, they increase the ability of liver cells
to create compounds that remove harmful, sometimes cancer-causing, toxins.
See Brussels Sprouts and Cabbage for more on the detoxification benefits
of eating crucifers. Cauliflower itself also contains enzymes that assist in
detoxification. Cauliflower also provides dietary fiber and the B vitamin
folate. Fiber promotes healthy digestion and lower blood cholesterol levels.
Pregnant women need folate to ensure the healthy development of their
baby’s nervous system.
Vitamin and Mineral Content
Vitamins – C, K, B6 (Pyridoxine), B5 (Pantothenic Acid), B2 (Riboflavin),
B1 (Thiamin) and B3 (Niacin)
Minerals – Manganese, Potassium, Phosphorus and Magnesium
Disease Prevention
Eating cruciferous vegetables several times a week reduces the risk of many
cancers, sometimes by up to 50 percent. Such cancers include lung, colon,
breast, ovary, bladder, colorectal and prostate. Research has found the spice
turmeric has a compound, curcumin, that, with the many isothiocyanates in
crucifers, may retard or inhibit the growth of prostate cancer cells. Middle-aged
men concerned about prostate enlargement may do well by regularly eating
cauliflower with turmeric. Cauliflower may also protect from cardiovascular
disease, arthritis, and indigestion.
How to Grow
Cauliflowers are the most difficult crucifer/brassica to grow due to their
sensitivity to nutrient deficiencies and club root disease. Try to grow these only
if your land is free of club root. Like cabbage, cauliflower comes in three types:
summer, fall and winter/spring. Choose a site with full sun. Amend the soil
with plenty of organic matter from a planting mix, aged manure or compost.
Cauliflower must have access to all the micronutrients for proper growth.
Make the pH 6.5-7. Add lime to raise, if needed. For summer varieties, sow
seeds in mid-winter in a tray on a windowsill or in a greenhouse. Transplant
into bigger seed trays when large enough to handle so they do not go hungry.
Plant them out as soon as they reach 2 inches tall into spaces 18-22 inches
square. Consider planting under cloches to protect from cold and pests. You can
successively sow seeds on a windowsill in late winter and outdoors in shallow
drills throughout spring for a continuous harvest. Autumn cauliflowers are the
most popular. For them, sow seeds mid-spring in shallow drills separated by
5-7 inches. Plant out in early to mid-summer in holes as deep as they were,
making sure to space them out about 24 inches square. For winter/spring
varieties, sow seeds in mid- to late spring. Transplant into spaces 30 inches
square when they reach 3 inches tall. Keep the area weed free. Cover soil
around the plants with organic matter or plastic to retain moisture. Keep
watered, as they wither quickly. Cut the curds as they develop into proper sizes.
If too many of the summer types are ready at the same time, cut them and
store in a cool shed. Remove stumps after harvesting and dispose or compost
them. Leave the fall and winter/spring types to harvest when ready to eat to
avoid their running to seed.
Insect Control
Cauliflowers are bothered by a number of common pests. See Brussels Sprouts
and Broccoli for common treatments. Your rapid response to infestation
or disease is crucial with cauliflower to avoid compromising the crop by
premature curding.
Tips
Keep micronutrients available for cauliflower, as deficiencies cause deformities.
Fertilizing with a nutrient-dense fertilizer (such as alfalfa, fish bone or kelp meal)
halfway through growth may help avoid potential problems with soils bordering
on deficient. For fall cauliflowers, compact the soil around the base to provide
support. For winter/spring varieties, angle the plants away from the morning sun
to prevent the middle curds from thawing out too quickly, which can ruin flavor
and change the color. Keep the curds out of direct sunlight by bending over a large
leaf to cover them. Also, spray stored cauliflowers with water to keep them happy.
Health Power
Eggplant has a nice mixture of vitamins, minerals and phytonutrients. Many of
the phytonutrients, like phenolic compounds and flavonoids, are antioxidants.
One flavonoid, nasunin, protects the membranes around each cell. Especially
important because cell membranes control traffic in and out of each cell,
contain receptors for messenger compounds that tell the cell what to do
and are the protective barrier between inside and outside. Among phenolic
compounds, chlorogenic acid is a potent antioxidant in highest concentrations.
With flavonoids, these compounds disarm free radicals in many locations to
help stop oxidative cell damage (which could develop into cancer), help relax
blood vessels, lower cholesterol and plaque buildup, help ward off microbes
and viruses and reduce free-radical stress in joints, a primary part of arthritis
development. Eggplant also has fiber, potassium and several B vitamins to help
promote healthy metabolism, digestion and nerve/muscle function. All these
benefits are low-cost, because eggplant is low in fat and sugar.
Vitamin and Mineral Content
Vitamins – B1 (Thiamin), B6 (Pyridoxine), B9 (Folate) and B3 (Niacin)
Minerals – Potassium, Manganese, Copper and Magnesium
Disease Prevention
Eggplant may help reduce risks for, or symptoms of, rheumatoid and
osteoarthritis, heart disease, cancer cell development, type II diabetes
and others.
How to Grow
Eggplants are native to the tropics and do not produce through cold winters.
Grown as annuals in cooler climates and perennials in warmer ones. Can be
found as seeds or bought as young plants. An earlier variety will produce longer.
Choose a sheltered site with full sun and well-drained soil. Amend the soil with
aged compost, manure or planting mix. Grow best in soil with pH 6.5. If you
live in a cooler region, you may need to warm up the soil by covering with black
plastic weeks in advance. In cool climates, sow seeds indoors on a windowsill
or under fluorescent light in early to mid-spring. A week or two before planting
out, harden them off by bringing outdoors for increasing periods. In late
spring, plant out 2 feet apart in rows underneath plastic row covers. In warmer
climates, row covers not needed. Eggplants get bulky for stems to hold, so tie
main stem to a stake in multiple places to provide weight support and keep
them off the ground. Water when needed and monitor regularly to see how
they grow. If they do not branch out from the main stem when they are
10 inches high, pinch out the growth tip. Also, limit fruits to about 5 per plant
to ensure all get loaded with nutrients and grow in a healthy way. Remove
extra flowers after about 5 have fruited and begun to develop. Treat soil each
week with nutrient-dense liquid fertilizer like compost tea, manure tea or
liquid seaweed. Begin harvesting eggplants in late summer when they are fully
mature and shining.
Insect Control
Aphids, whitefly and red spider mite are common pests of eggplants. The spider
mites thrive in dryness, so keep the plant moist by spraying regularly. Control
aphids by planting French marigolds, which attract predators like hover flies
and ladybugs that eat them by the thousands. White flies can be trapped in an
old-style flytrap. They are attracted to the color yellow, so construct a trap by
covering some yellow material with a sticky substance. Hang it near the plants
at risk or under attack. Whiteflies fly into trap and get stuck in adhesive.
Tips
Harvest before eggplants lose their shine or they will taste bitter.
INGREDIENTS
2 small eggplants
cut slices lengthwise
¼ cup olive oil
2 tablespoons lime juice
3 teaspoons cajun seasoning
¼ cup chopped cilantro
INSTRUCTIONS
■ Mix oil, lime juice and cajun
seasoning in large deep
dish. Marinate each slice of
eggplant for 15 minutes.
■ Grill eggplant, covered, over
medium heat until tender.
Garnish with cilantro and
serve warm.
RECIPE CARD
Grilled Spicy Eggplant
Cauliflower
Eggplant
INGREDIENTS
1 large head cauliflower
4 tablespoons unsalted butter
¼ cup all-purpose flour
/ teaspoon fine sea salt
2 cups whole milk
1¼ cup grated cheddar cheese
Deep baking dish
INSTRUCTIONS
■ Steam cleaned head of cauliflower until tender. Remove from steamer and
let cool until able to handle with hands. Break into florets from central stalk.
Arrange florets in baking dish. Preheat oven to 375 degrees.
■ Melt butter in large saucepan over low heat. Whisk in flour and salt until
incorporated and turns golden brown. Turn heat up to medium and add
milk, whisking constantly until sauce is thickened and glossy. If sauce gets
too thick add more milk while whisking. Add 1 cup of the grated cheese and
stir until melted. Add cheese sauce to the cauliflower in baking dish, making
sure to cover all the florets. Sprinkle with ¼ cup cheese and season with
pepper, then bake until the cheese sauce is bubbling, about 30 minutes.
Cheesy Cauliflower Bake
RECIPE CARD