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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
We most often see the seeds of large pumpkins around Halloween in late
October, but they are full of important nutrients all year round. Ongoing
research suggests pumpkin seeds help in maintaining prostate health.
(Components in the oil prevent the enlargement caused by over-stimulation
from the male hormones testosterone and dihydrotestosterone.) Pumpkin
seeds also contain carotenoids and omega-3 fatty acids, which have
antioxidant action and are beneficial fats compared to saturated fats.
Pumpkin seeds also have magnesium and zinc, two minerals important for
calcium uptake and bone building, among other benefits. The seeds are being
investigated as potent anti-inflammatory agents. Animal studies show they
reduce inflammation without the undesired side effects of fat damage in
joint linings. Perhaps most exciting about eating pumpkin seeds: They are
rich in phytosterols, molecules thought to lower cholesterol and boost the
immune system. More research is needed to be conclusive, but they may also
help lower the risk of some cancers.
Vitamin and Mineral Content
Vitamins – K
Minerals – Manganese, Magnesium, Phosphorus, Iron, Copper and Zinc
Disease Prevention
Regularly eating pumpkin seeds may reduce the symptoms or onset of
osteoporosis, rheumatoid and osteoarthritis, anemia and other conditions
(depending on the results of current research).
How to Grow
See Winter Squash for how to grow. These round orange fruits, closely related
to winter squash, are common for pies, seeds and Halloween décor.
Insect Control
See Summer/Winter Squash for how to manage pests.
Tips
Pumpkins can grow large. Make sure you allow enough space for your chosen
variety. Pumpkins grow on one main vine with secondary vines coming off.
Tertiary vines grow off the secondary vines, and the pattern continues unless
controlled. The most popular pruning method is the “Christmas tree” method.
Prune the main vine when it reaches 10 feet past the last fruit you want. Prune
tertiary vines when they begin to grow from buds on secondary vines, and pinch
off secondary vines when they reach about 10 feet. This promotes fruit growth
while limiting plant growth. Pinch off any new growth from the pruned sections.
Cover vines with soil to promote secondary root growth. Rotate pumpkins once in
a while to maintain symmetry, but be careful not to damage the vine.
Health Power
Loaded with vitamin C (more than double the RDA per fruit) and beneficial
phytonutrients. Vitamin C is a powerful antioxidant that prevents damage
to many cells, organs and tissues such as eyes, blood vessels, heart and
immune system. Full dose of vitamin C in one fruit assures water-soluble areas
get protection from free radicals and that immune cells are active. High in
lycopene, a powerful antioxidant known to reduce oxidative damage in cells.
May also inhibit growth of some types of cancer cells. (Undergoing extensive
research.) Fiber and potassium enable guava to lower blood pressure, blood
glucose, plaque buildup in blood vessels, cholesterol and triglycerides while
promoting smooth digestion. Some phytonutrients in guava have antibacterial
and anti-fungal action that may help fight off common microbes (such
as Staphylococcus, Shigella, Salmonella, Bacillus, E. coli, Clostridium, and
Pseudomonas genera).
Vitamin and Mineral Content
Vitamins – C, A, B9 (Folate) and traces of others
Minerals – Potassium, Copper, Manganese and traces of others
Disease Prevention
Guava may help protect against asthma, rheumatoid and osteoarthritis,
atherosclerosis, heart disease and cancers of prostate, lung, stomach, colon and
many others. Can help reduce symptoms of gastroenteritis, recurring diarrhea
and other digestive problems.
How to Grow
Guava is a small, tropical native tree producing delectable green fruit with tender
light-yellow or red/pink interior. Grow best in temperature range of 45-90˚F. To
produce fruit, mean temperature must remain above 60˚F for up to six months
(depending on the cultivar). Mature trees can withstand an occasional light frost,
but young trees die right away. Choose site with full sun where wind does not
exceed 10-15 mph for long periods. Guavas tolerate soil types (except compacted)
and pH range 5-8. For best fruit production, roots must penetrate well into soil.
For full nutrient supply and good drainage, work in some fertile plant mix rich
in organic matter several weeks before planting. If you have not planned ahead,
hold off adding mix or fertilizer. If soil consistency is bad, mix in regular soil 1 to 1.
Buy a resistant, healthy transplant from a reputable local nursery. If planting more
than one tree, space minimum 7-10 feet apart. Dig a hole 3-4 times the diameter
of the root ball and 3 times deeper. Position tree in the hole so that root ball lies
just beneath soil surface. Fill hole and pat down to remove air pockets. Stake tree
the first year so roots get nicely anchored. Use soft fabric to tie stake to tree so as
not to damage trunk. Mulch over root zone, keeping 1 foot away from trunk.
In first year, fertilize about 5 times (every couple months) with highly fertile,
well-balanced mix with full range of macro and micronutrients. As tree grows
lar
ger, apply more fertilizer each time. Prune young tree during first year at
around 1-2 feet high to promote branching. Also tip branches at 2-3 feet to
promote more branching. Harvest just as fruit softens to the touch and is easily
removed. Store harvested fruit in a cool place away from sun.
Insect Control
Guava trees can be infested by a number of insects, diseases and nematodes.
For most effective treatment, consult local county agricultural extension service
or nearby nursery.
Tips
For best flavor, let guavas ripen on the tree. Even in cooler temperatures, they
do not store long when fully ripe. Or pick them when still a bit firm just before
ripening. You can then store them up to five weeks in cool temperatures. To
speed up the ripening process, put them in a paper bag with a banana or apple.
Pumpkin
INGREDIENTS
3/ cups of flour
2 teaspoons baking soda
1½ teaspoons salt
1 teaspoon cinnamon
1 teaspoon nutmeg
3 cups of sugar
1 cup of vegetable oil
4 eggs
/ cup of water
2 cups fresh cooked pumpkin
INSTRUCTIONS
■ Mix all ingredients in a large mixing bowl. Pour into 2 bread pans. Bake at
350 degrees for 1 hour. Cool before cutting and serving.
Pumpkin Bread
RECIPE CARD
Guava