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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Nectarines have high content of carotenoids and flavonoids, including
phytonutrients lutein and lycopene, both supporters of healthy vision, heart
health and the fight against carcinogens. Vitamins C and A also support
immune system response to unwanted bacteria, viruses and fungi. Vitamins
E and A help protect skin from UV or free radical damage and helps maintain
elasticity in the inner lining of blood vessels. Nectarines give a good dose
of dietary fiber, which works to promote healthy digestion and nutrient
absorption from food and drink. Fiber helps balance cholesterol levels and
prevents buildup of bad cholesterol. Very low in total calorie content, fat free
and great source of natural sugars.
Vitamin and Mineral Content
Vitamins – C, A, B3 (Niacin) and E
Minerals – Potassium, Copper, Phosphorus and Manganese
Disease Prevention
Phytonutrients in nectarines help reduce risks of atherosclerosis, heart disease,
macular degeneration and many cancers.
How to Grow
See Peaches for growing guidelines. Cousin to the peach, nectarines are
often called “beardless peach.” During a break on a warm summer day, not
much beats biting into a cool, juicy nectarine. Trees take 2-3 years to produce
delectable fruit. Can be grown as a bush tree, fan tree or standard. Prefers
sunny site with well-drained soil not overly nutrient rich. Note: If flowering
occurs before pollinating insects arrive, you may need to hand pollinate from
one flower to the next. Use soft-bristled paintbrush or similar device.
Insect Control
See Peaches.
Tips
Needs great drainage to get nutrients and grow disease free. If soil is thicker, in
addition to amending with organic matter, sprinkle a layer of broken-down bricks
or sediment into the bottom of hole to help create space for draining.
INGREDIENTS
4 large nectarines, ripe but firm
1 cup fresh whipped cream or whipped topping
¼ teaspoon almond extract
¼ cup granola
INSTRUCTIONS
■ Preheat the grill on high.
■ In a small bowl stir to combine the whipped cream with the almond extract,
then chill in the refrigerator.
■ Using a sharp knife, slice the nectarines in half around the pit. Twist the two
sides of the nectarine at the same time in opposite directions to loosen the
flesh from around the pit. Use a paring knife to remove the pit.
■ Place the nectarines onto the grill, cut side down. Grill for 3-4 minutes.
■ Place nectarines skin side down on a serving plate. Sprinkle with granola.
Top with the whipped cream and almond mixture. Garnish with mint and
serve immediately.
Grilled Nectarines with Granola
RECIPE CARD
Nectarines
Health Power
The phytonutrients in licorice have been used for centuries as a natural
remedy for many common ailments. Prepare as a tea, make lozenges or
simply chew on the root. Stores carry it as an extract, powder or loose leaves.
Many use it to help aid digestive problems, like indigestion, heartburn and
irregularity; has mild laxative properties. May help produce energy and
increase stamina. Most popular use is to relieve chest congestion, coughs or
sore throats. Glycoside stimulates production of thin mucus in membranes
of stomach and respiratory tract and helps clear out lungs and throat. Useful
as a soothing skin ointment. Has antimicrobial properties (including antiviral
and antibacterial). Inhibits the hepatitis virus. Some women use licorice root
as a dietary supplement to relieve premenstrual syndrome and symptoms of
menopause. Research suggests this effect comes from preventing spikes in
estrogen levels. May also help decrease mood swings and hot flashes. Not to
be used during pregnancy, because it is linked to increased risk of premature
labor. Side effects of prolonged use include water retention and lower
potassium levels. Use caution and consult physician if you have high blood
pressure or heart disease.
Vitamin and Mineral Content
Vitamins – A, B1 (Thiamin), B2 (Riboflavin), B5 (Niacin), B6 (Pyridoxine),
Folate & E
Minerals – Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium
and Sodium
Disease Prevention
May relieve symptoms of ulcers, eczema, psoriasis, hepatitis C, bronchitis,
sore throat, bronchial asthma and acid reflux.
How to Grow
Native to Southern Europe, licorice grows as a perennial legume developing
into a thin shrub with pretty lilac pea flowers. Prefers full sun and tolerates
different soil types. Takes 3-4 years for roots to mature for harvest. Simple
to grow but requires initial preparation. Scratch the surface of each seed
with sandpaper or a file and soak in water for 24 hours. Fill 4-inch pots with
soil/planting mix. Pack down firmly. Place each mini pot in a tray that can
hold an inch or more of water. Fill tray with water and let soil saturate. Poke
¼-inch holes 1 inch apart in the center of each pot and place licorice seeds
down one per hole. Fill holes with ¼ inch of soil. Place tray with pots where
they will get 8-10 hours of filtered light and temperature between 60-70˚F.
Keep seedlings soil moist but not sopping. Transplant outdoors in spring.
Clear site of weeds and work planting mix/aged compost into soil to achieve
high fertility, water retention and good drainage. Prefers pH close to 6.
Dig holes same depth as 4-inch pots and a bit wider. Plant seedlings
2.5-3 feet apart. Remove seedling along with its soil by turning the pot
upside down and sliding it out. Place down in their holes and fill the hole
with well amended fertile soil. Water deeply during the first year, keeping
soil moist. After first year, water only in dry weather. Roots ready to harvest
3-4 years after planting.
Insect Control
No real pests threaten healthy maturation.
Tips
To extract the essential oils, chop and clean the roots. Soak the roots (if
dried) overnight to plump them up. Place them in food processor or blender
with equal amounts of water. Grind them down so root pieces are the size
of sand particles. Pour water and root mixture into pot, cover (to retain
volatile portions of oil), and simmer on low heat for an hour or more. Turn
heat off, let cool, strain the roots out, place liquid in lightproof container,
cover and refrigerate.
Licorice