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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Excellent source of Vitamin C, giving more than 100 percent of RDA. Protects
immune system cells that fight the common colds/ other illness. Antioxidant
reducing free radicals associated with inflammation, high cholesterol and
cardiovascular disease. Pink grapefruit among the highest in antioxidants.
Studies of antioxidant lycopene suggest regular eating can dramatically
lower risk of prostate cancer. Many other phytonutrients with great potential
benefits. Compounds called limonoids trigger production of detoxifying liver
enzymes. Bonus: Limonoids stay active in body up to 24 hours, making them
more potent fighter of many toxins, many of which could be carcinogenic.
Red and blond grapefruit contain soluble fiber, pectin, that reduces bad
form of cholesterol (LDL) and triglycerides, providing cardiovascular benefits
by preventing buildup in arteries. Regular eating of high-C foods (juices
of grapefruit, apple and orange) lowers risk of forming calcium oxalate
(kidney) stones.
Vitamin and Mineral Content
Vitamins – C, A and B5 (Pantothenic Acid)
Minerals – Potassium
Disease Prevention
Helps reduce severity of inflammatory conditions like asthma, osteoarthritis
and rheumatoid arthritis. Grapefruit linked to lower risk of cancers
of prostate, breast, mouth, skin, stomach, colon and lung. Flavonoid
naringenin linked with anti-cancer properties, especially of the prostate,
via its ability to repair DNA. (As we age, lifelong cell divisions increase the
frequency of “duplication errors” [mutations] in DNA.) Naringenin may
promote the health of DNA by preventing mutations. Note: Although
studied individually, many phytonutrients or antioxidants give their
benefits not from their solo action but the synergy of many acting in
concert. Thus, prefer to get your nutrition from natural sources (fruits and
vegetables) rather than from chemicals synthesized into single-variety
supplements in pill form.
How to Grow
Grapefruit flesh similar to orange but larger and with sharper flavor. Some cultivars
are yellow fleshed with seeds and slightly more tart in taste. Others have pink flesh,
no seeds and generally sweeter. All varieties are self-fertilizing. Except that grapefruits
need a few more nutrients, they are grown with the same soil requirements,
maintenance, harvesting and pruning as oranges. See Oranges for details.
Insect Control
See Oranges, since these citrus cousins face the same pests. .
Tips
When planting, dig the bed deep when amending the soil with organic nutrients. For
optimal health benefits, try eating a serving of grapefruit or similar fruit every day
either as juice, part of a dish or raw.
Grapefruit
INGREDIENTS
4 cups fresh arugula
1 grapefruit (segmented)
½ avocado chopped
Juice of 1 lemon
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
Salt/pepper to taste
INSTRUCTIONS
■ Place arugula, grapefruit segments and avocado in a large bowl and toss.
■ Whisk together the lemon juice, vinegar and EVOO and salt and pepper.
■ Drizzle a bit of the dressing over the salad just before serving.
Grapefruit Arugula Salad
RECIPE CARD
Health Power
Contains the potent volatile oils thymol and carvacrol, known to have
antibacterial action stronger than some prescriptions. Thymol and rosmarinic
acid are effective antioxidants, helping to eliminate cell-damaging free
radicals. Oregano is also a great source of some minerals and vitamins,
especially vitamin K. This often-overlooked vitamin may help promote
heart health by helping to keep calcium from forming plaque in arteries.
It also promotes bone health and blood clotting.
Vitamin and Mineral Content
Vitamins – K, A and C
Minerals – Manganese, Iron and Calcium
Disease Prevention
The high fiber in oregano makes it a good way to reduce cholesterol, defend
against colon cancer and promote healthy digestion by absorbing good
nutrients and eliminating toxins. Also, omega-3 fatty acids are polyunsaturated
fats that also help create the healthier HDL form of cholesterol. It may help
prevent high blood pressure associated with heart disease. Oregano’s essential
oil helps prevent many bacterial, viral and fungal infections. It also helps
digestion and calms the nerves.
How to Grow
Many species of oregano, some not suitable for cooking. Watch out for O.
vulgare, which has a purple flower. It is tasteless and sometimes mistakenly
sold for cooking. The most aromatic and common one for cooking is O.
heracleoticum or, confusingly, O. vulgare subsp. hirtum. These produce white
flowers rising a foot above the leaves. Oregano is a perennial that grows best
with full sunlight in well-drained soil. The low-cost way is to start from seed
or get healthy labeled transplants from a good local nursery. After the last
frost, loosen the soil up with garden spade. If the soil is shallow or needs some
amending to help drainage, create a raised bed by mixing in some fine gravel,
grit or sand. Plant the transplants outdoors 14-18 inches apart. If starting from
seed, plant these 6 inches apart about ½ inch deep. If planting more than one
row, space them out 18 inches. When seeds sprout up, thin out the plants to one
foot apart. Keep the soil moist for the first couple months. After that, it tolerates
dry weather and only needs water when soil dries out. As the plant grows, trim
back straying stems and pinch off flower buds to encourage optimal growth
and desired shape. When the plant reaches 5-6 inches tall and/or has more than
a dozen leaves, harvest as needed for cooking. When the season ends, cut the
plants all the way down and mulch around them before winter to insulate roots
from freezing temperatures. If you have too many leaves to use, dry them in a
cool, dark place, chop up and store in an airtight container.
Insect Control
Oregano deters some common garden pests and can be planted methodically
to help protect other plants. Since we eat the leaves, if pests become a
problem, avoid using chemical pesticides or sprays. Although unlikely,
sometimes aphids or thirps will attack. If the problem is not serious, let the
pests do a little damage rather than introduce chemicals. If needed, try an
organic treatment such as insecticidal soap.
Tips
Avoid using fertilizer to promote
stronger flavor in the leaves.
Oregano seeds can be sown in
containers and transplanted
12 inches apart after the last
frost or just left to grow spaced
out in containers. When harvesting,
cut the leaves off in the morning just after
dew recedes. They have the most flavor and aroma
before the sun causes oils to move into the shoots. Replace the plant after 2-4
years when it starts to become woody. Eat fresh oregano as much as possible to
get all the beneficial oils. Oregano is a great source of omega-3 fatty acids.
INGREDIENTS
½ cup extra-virgin olive oil
2 garlic cloves, finely minced
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
¼ teaspoon fresh ground black pepper
1 cup warm water
1 packet active dry yeast
¼ teaspoon honey
2½ cups all-purpose flour
½ teaspoon fresh ground sea salt
INSTRUCTIONS
■ In a cold medium skillet, combine olive oil, minced garlic, thyme,
oregano, and the black pepper. Place the pan over low heat and cook,
stirring occasionally 5 to 10 minutes.
■ Combine the warm water, yeast, and honey in a large mixing bowl.
Let sit for 5 minutes.
■ Add 1 cup of the flour and a ¼ cup of the infused garlic-olive oil
mixture to the bowl with yeast and honey. Stir until well moistened.
Let sit 5 minutes.
■ Stir in the remaining 1½ cups of flour and the salt. Put dough on a
floured board and knead until smooth.
■ Transfer the dough to a large oiled bowl, cover with a warm, damp
towel and let rise in a warm area for 1 hour.
■ Preheat oven to 450 degrees. Use two tablespoons of garlic-olive oil
mixture to coat a 9x13 rimmed baking sheet.
■ Place the dough on the baking sheet then press it down into the pan.
Use the end of a wooden spoon to dimple the dough then drizzle the
top with remaining garlic-olive oil mixture. Let the dough rise for 20
minutes. Bake until golden brown, 15 to 20 minutes. Cool on a wire rack.
Easy Focaccia Bread
RECIPE CARD
Oregano