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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Kale is highly nutritious, with large variety of vitamins, minerals and
phytonutrients. An ideal, all-in-one vegetable to add to your regular diet.
Phytonutrients containing sulfur help activate detoxifying enzymes, which
act synergistically to remove potentially toxic/carcinogenic chemicals. Other
phyotchemicals in crucifers, like glucosinolates, metabolize to isothiocyanates,
which inhibit development of many cancer cells. Great for vision. Carotenoids,
like lutein and zeaxanthin, along with beta-carotene and vitamins A and
C, protect from damaging free radicals and ultraviolet light. Antioxidant
action of vitamins A and C help boost immune system, protect blood vessels,
reduce inflammation and protect epithelial cells (skin and lining of internal
organs). Vitamin K with calcium enhances bone-forming processes and helps
prevent bone loss. Trace mineral manganese, along with the B vitamins, helps
metabolize sugars, carbohydrates, proteins and lipids to produce energy. Eating
leafy vegetables has been shown to extend cognitive function for years longer
among elders. Excellent source of fiber, which promotes healthy digestion and
regulates cholesterol and blood sugar levels.
Vitamin and Mineral Content
Vitamins – K, A, C, B6 (Pyridoxine), E, B2 (Riboflavin), B1 (Thiamin), B9 (Folate)
and B3 (Niacin)
Minerals – Manganese, Copper, Calcium, Potassium, Iron, Magnesium and
Phosphorus
Disease Prevention
May play significant role in reducing symptoms or onset of cancers in ovaries,
breast, colon, prostate, lung and bladder, plus cataracts, rheumatoid and
osteoarthritis and cardiovascular disease.
How to Grow
A nutritious, hardy leaf vegetable that can grow in tough winters. Ask local
nursery which varieties are best for your area. Choose semi-shady, moderately
sheltered site. Soil pH should be near 6.8. Add lime, if needed. Amend soil by
mixing in plenty of well-aged compost, manure or a planting mix rich in organic
matter. Kale likes cooler weather but still grows in warmer climates during
cooler months. In cooler areas, sow seeds outdoors in late spring for fall and
winter harvesting. In warmer areas, sow seeds outdoors through early fall for
late winter and spring harvests. Create shallow drills as long as desired, spacing
each drill out by about 2.5 feet. Plant seeds half inch deep and 2 feet apart
within rows. Cover with a thin layer of soil and water regularly. During growth,
handpick or hoe out weeds out as they appear. Mulching helps deter weeds and
holds in moisture. Harvest young and softer leaves from the center of the plant
as needed, not all at once. Larger, tougher leaves are great for cooking.
Insect Control
Kale generally less susceptible to pests than other crucifers. See Broccoli,
Brussels Sprouts and Cauliflower for general pest control. Others include
cabbage root maggot¸ cabbage butterfly and club root. Cabbage root maggots
can be stopped by applying small plastic or foam ground covers that tightly
wrap around the base of seedlings. Butterfly can be stopped by hand picking
caterpillar and rubbing eggs off leaves. Club root is an incurable soil disease
that can last 10 years. The only way around it is to transplant well-developed,
resistant seedlings. This allows plants to have acceptable yield but stops club
root infection.
Tips
For continuous harvest, make successive sowings through start of growing seasons.
Health Power
A great fruit low in saturated fat and sodium while high in a few vitamins,
minerals and fiber. Good to eat while trying to lose weight. Vitamin A, a
protective antioxidant, promotes eyesight, especially night vision. Also helps
maintain healthy teeth, immune system, and skeletal and soft tissue (skin and
membranes around organs). Fiber adds bulk to a meal, giving a full feeling
faster that may help control weight. Promotes smooth digestion and lowers
elevated cholesterol and blood sugar. B vitamins are necessary to encourage
the breakdown (catabolism) and buildup (anabolism) of compounds in foods
and vital nutrients needed for healthy function, respectively. Vitamin B6 helps
immune system produce antibodies and break down proteins. Vitamin B12
helps form red blood cells and, with potassium, helps maintain healthy nerve
function. Potassium also reduces elevated blood pressure and helps maintain
proper functioning of muscle cells. Manganese is an important cofactor for
enzymes involved with many functions like disarming free radicals, forming
bone/cartilage, metabolism and wound healing.
Vitamin and Mineral Content
Vitamins – A, B6 (Pyridoxine) and B12 (Cobalamins)
Minerals – Manganese and Potassium
Disease Prevention
Loquats may help defend against infectious diseases while helping lower risk
or symptoms of diabetes, heart disease, osteoporosis and cancers of the lung,
skin, breast, liver, colon and prostate.
How to Grow
Comes from an evergreen tree native to subtropics. Find a healthy transplant at
a trusted local nursery. Choose a site with full sun and enough space away from
buildings or other trees. Grows to average 20-30 feet. Spring is fruiting season.
If spring frosts are a concern, plant in warmest part of garden. Tolerates many
soil consistencies. Main requirement is good drainage. Dig a hole three times
deeper than the root structure and triple the diameter of the tree. Work in
plenty of aged compost or planting mix to the soil dug out. Fill the hole a bit
and place the tree so that the top of the root crown matches ground level.
Fill hole and pack down a bit. If your area has a low water table or is prone to
flooding, plant tree higher in a raised mound. After planting, lay down a thick
layer of mulch over the root zone, taking care to leave about a foot between
base of trunk and mulch layer. Water thoroughly after planting. Water every
other day for first 4 weeks, unless it’s raining. After a few years of growth,
water tree only during longer dry periods and during fruiting. Fertilize every
few months the first year and every 4-6 months every subsequent year.
During fruiting season, remove half the loquats when they are pea size to
increase fruit size and quality. Throughout the first couple years, prune shoots
after harvest by tipping them when they reach 2-3 feet long. Prune older
trees to restrain their growth. When pruning, aim to increase sun exposure
and airflow to all foliage while promoting strong, healthy fruiting. When
effectively pruned, loquat trees can be maintained around 10 feet.
Insect Control
Main pests are birds and bees. If both are present at full force during fruiting
season, preserve the fruit by bagging each cluster. Also try setting out
hanging traps for bees and growing other trees, such as mulberry, to
attract birds.
Tips
Don’t plant grass near the base of trunk. Lawn mowing and weed eating can
damage and even kill the tree. If planting in a windy, exposed area, stake the
tree the first few years.
Kale
INGREDIENTS
1 frozen banana
2 cups chopped kale
½ cup light unsweetened soy milk
1 tablespoon flax seeds
1 teaspoon maple syrup
INSTRUCTIONS
■ Mix banana, kale, soy milk, flax
seeds, and maple syrup in a
blender until smooth.
■ Serve immediately.
Kale Smoothie
RECIPE CARD
Loquat