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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Olives are a great source of the fat-soluble antioxidant vitamin E, which
helps protect fat-based areas of the body. They also have monounsaturated
fats, which resist oxidative damage by free radicals much better than
polyunsaturated fats. Olives also contain proactive phytonutrients including
polyphenols and flavonoids, both having antioxidant and anti-inflammatory
roles. They help protect cells from free radical damage that could lead to heart
disease or colon cancer. The anti-inflammatory properties may also reduce
pain or recovery time for “red and sore” conditions. Olives have iron and dietary
fiber, too. The iron helps hemoglobin in the blood bind oxygen in the lungs for
delivery to all tissues. Fiber promotes smooth digestion, helps lower excess
cholesterol and regulates blood sugar levels.
Vitamin and Mineral Content
Vitamins – E
Minerals – Iron and Copper
Disease Prevention
Olives may help reduce the risk of developing heart disease, colon cancer,
asthma, osteoarthritis and rheumatoid arthritis.
How to Grow
Olives grow best in areas with cool winters and warm to hot summers. They
come in two main types, African and European. The African ones are inedible,
but you can use them to give the yard visual appeal. European olives provide
edible fruit about six years after planting but continue to bear for many years.
They are also self-fertile, so one is enough for olive production. An olive tree
grows as a standard tree and needs minimal pruning. For soil, they need only
good drainage. For best growth, work organic matter (compost or planting
mix) into the soil. They can grow, though, in lumpy or stony soil and can be
good filler for an area that cannot support many other plants. Trees can be
purchased container grown as transplants. Best time of year to plant is in the
fall before moist weather. With more than one tree, space them about 30 feet
apart. The one nutrient olives need in quantity is nitrogen, so mulch over the
roots of the tree every spring with well-aged compost, manure or planting
mix. If growth seems stunted, treat the soil to nutrient-dense fertilizer like
compost tea, feather or kelp meal. Throughout growth, prune off branches that
cause overcrowding and block sunlight from the inner foliage. Harvest olives by
hand in fall when they are green. Or leave them on a bit longer into the winter
until they turn black.
Insect Control
Grown organically, olive trees do not usually have pest problems. Some
pests stay away from olive trees because of the “chemical quality” of olive
oil. Some general garden pests may cause issues. Watch for any infestations.
Remove larger bugs by hand and destroy them. If uncertain about a
pest, collect a few or take photographs and visit the nursery for help on
identification and treatment.
Tips
Green olives are great for pickling. Black olives can also be pressed for olive oil.
Olives
Health Power
You can gain the many health benefits of tarragon by using teas, dried/
fresh leaves, the essential oil and tinctures. (Tarragon mixed with isopropyl
alcohol makes a good disinfectant.) Tarragon contains caffeic acid, which
can stop or kill many bacteria, viruses and fungi. It makes a good cleansing
disinfectant to rub on wounds or can be used as a deodorant. Components of
tarragon help digestion by stimulating the secretion of digestive compounds
in the saliva as well as gastric fluids (like bile and other acids) into the
lower digestive tract. This stimulates faster processing of foods already in
the stomach (which helps get rid of wastes and potential toxins faster) and
increases appetite. Its antimicrobial action enables tarragon to kill intestinal
worms. Tarragon also increases circulation, which helps distribute nutrients,
oxygen, hormones and enzymes to tissues and remove toxins. Tarragon
has calming properties, too. Many people use it to help relax the nerves
and facilitate a good night’s sleep. Despite these health benefits, use in
moderation. Tarragon oil contains estragole, which is toxic at high levels.
As an extra precaution, young children and pregnant women should avoid
the oil. The spice is safe, as the essential oil concentrations are too small to
cause harm.
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine), A, C and B2 (Riboflavin)
Minerals – Manganese, Iron, Calcium, Magnesium and Potassium
Disease Prevention
Plays a role in helping reduce the symptoms or delaying the onset of
rheumatism, indigestion, anorexia, insomnia and excessive flatulence.
How to Grow
Tarragon is a hardy perennial herb tolerant of many soil types. It comes
in two varieties, French and Russian. The French has a far superior flavor
for cooking purposes. Tarragon plants prefer a sheltered site with full sun
and good drainage. The best way to grow is from purchased young plants.
Growing French tarragon from seed is not an option, but the Russian variety
sows easily. Plant them 1.5 feet apart. Water regularly as necessary to keep
the soil moist. Weed also to prevent nutrient competition. Harvest the leaves
throughout the season. You can store them in vinegar or dry them. If you
choose vinegar, wash it off before eating, and then use the vinegar in a
salad dressing. For French tarragon, put a few inches of mulch over the top
to protect from direct contact with frost. They need to be lifted, divided and
replanted every 3-4 years to maintain tastiness in the leaves. They should
grow well enough to divide into many plants every spring. To divide them,
manually lift them out and divide in half by hand or use a back-to-back
garden shovel/fork. Once out, cut all the leaves down to about 2 inches from
the roots and replant right away.
Insect Control
Tarragon is generally pest free.
Tips
For a good sleepy time tea, try it mixed with chamomile just before bedtime.
Tarragon
Health Power
Onions have a dense collection of phytonutrients that give many health
benefits. These include powerful sulfur-containing molecules like allyl propyl
disulfide and a multitude of flavonoids including quercetin. Eating onions can
help increase efficient processing of free-floating glucose in the body. Allyl
propyl raises free-floating insulin in the blood by preventing it from becoming
inactivated in the liver. Chromium also decreases blood sugar by making cells
more responsive to insulin, resulting in cellular glucose uptake. Onions are also
heart healthy by reducing the amount of cholesterol and homocysteine in the
blood, both linked to heart problems. Quercetin is an antioxidant that benefits
the colon by protecting against carcinogens. Another onion compound blocks
osteoclasts (cells that break down bone), which is beneficial for elders whose
bone production has slowed. Vitamin C, quercetin and isothiocyanates reduce
joint swelling.
Vitamin and Mineral Content
Vitamins – C, B6 (Pyridoxine) and B9 (Folate)
Minerals – Chromium, Manganese, Molybdenum, Potassium, Phosphorus
and Copper
Disease Prevention
Allyl propyl and chromium act to reduce demand for insulin, which can stave
off or help manage diabetes. By lowering cholesterol, homocysteine levels and
blood pressure, the vitamins (especially folate) and minerals reduce the risk of
atherosclerosis, heart disease, stroke and heart attack. Eating onions regularly
has also been linked with lower risk for a number of cancers: esophageal, oral
cavity, pharynx, colorectal, laryngeal, breast, prostate, ovarian and kidney.
The anti-inflammatory properties help deal with rheumatoid arthritis,
osteoarthritis and asthma.
How to Grow
Onions are great to have in the kitchen. They are versatile, store well, come
in many different flavors and cook easily. Choose a site full of sunshine. Work
in plenty of organic matter in the form of aged compost, manure or planting
mix. Best pH is roughly 6.5; add lime to raise if needed. To save space and
a few dollars, sow multiple onion seeds together. They grow next to each
other and push each other over slightly to make room as they enlarge. Sow
6-7 seeds together. If you want to start early, they germinate well indoors
in trays on the windowsill or under a fluorescent light. Indoors, you need to
gradually accustom them to being outside before transplanting. Otherwise,
sow them similarly in shallow drills roughly 1 foot apart just after spring
begins. Thin seedlings to a couple inches apart. Sow the Japanese varieties
toward the end of summer in the same way. Fertilize this variety in the spring
to encourage the rest of growth. With onions, you must keep beds weed free to
minimize nutrient and sunlight competition. Water during dry weather but not
overmuch. When tops turn brown, pull or dig up bulbs and let them dry in the
sun for a couple days. If weather is unpredictable, put them in shelter to dry
out. Once they are dry, remove their tops, and store them in a perforated sack
or net in a well-ventilated, warm, shaded place to cure and avoid rot.
Insect Control
Pests are not generally a problem with onions, especially the Allium species.
Common pests include onion maggots, onion eelworm and onion flies.
Attacking from early to mid-summer, the onion fly can be controlled by hoeing
around each plant to expose the maggots to birds. Or put sand around the base
of each plant to deter female egg laying. Alternatively, multiple sowing avoids
the need to thin out the plants, which prevents releasing the attractive smell
to female onion flies. Onion eelworms get inside the bulbs. The only way to get
rid of them is to dig up the affected plants and replace for a couple years with
something that is not a host (broccoli, lettuce, cabbage or another crucifer). If
the risk of infestation is high in your location, interplant onions among other
plants to give pests a smaller target to attack. A number of the Allium species
ward off pests like aphids, beetles and carrot flies from other garden plants like
carrots, lettuce and parsnips.
Tips
For a continual harvest, grow a main crop variety and a Japanese crop that
harvests first. To avoid sun burning while waiting for onions to dry on a hot day,
cover one plant’s bulb with another’s shoots.
Onions