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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
The most significant nutrient in radicchio is vitamin K followed by
phytonutrients like anthocyanins. Often overlooked, vitamin K plays
an important biochemical role in blood clotting and bone matrix
building. It is needed for the activation of many proteins in the clotting
process. The overall biochemical processes require more research, but
thus far vitamin K appears to help encourage the formation of bone
matrix (osteoblastic processes), while discouraging the breakdown
of bone (osteoclastic processes). Responsible for the deep red color,
anthocyanins are promising phytonutrients that have anti-inflammatory
properties and inhibit the growth of pre-malignant cancer cells, induce
apoptosis (programmed cell death) in cancer cells, inhibit angiogenesis
(the growth of new blood vessels that feed tumors) and reduce cancer-
causing DNA damage.
Vitamin and Mineral Content
Vitamins – K, B9 (Folate), C and E
Minerals – Copper, Manganese and Potassium
Disease Prevention
Early research suggests radicchio may help reduce the risk of osteoporosis,
hemophilia and many types of cancers.
How to Grow
With its white-veined, deep red-purple leaves, radicchio is a great
fall/winter veggie to add to a salad. Best time for planting is in late
spring to early summer or late summer to early fall, depending on
regional weather averages. The color and flavor of leaves develops in the
transition to cooler temperatures. It may take a trial run to decide which
one you like better. Radicchio prefers a sunny site with highly fertile
moisture-retentive soil at a pH of 6.5. Amend the soil with a generous
amount of aged compost or planting mix. Sowing seeds too early may
cause the plants to run to seed. Start in late spring. Sow the seeds
densely ¼ inch deep in shallow drills spaced about 1 foot apart. Later,
thin the seedlings out to 9-10 inches apart. Keep the beds weed free and
the soil moist, not soggy. If you let it dry out, they might become bitter.
Right after first frost, remove outer leaves, leaving the curled interior
leaves. Frost sweetens the leaf. Continue to keep the bed weed free and
the soil moist. The colors should darken, and a head should begin to
plump as weather cools. When the head gets plump and firm, they are
ready for cutting.
Insect Control
Radicchio is insect resistant but may be bothered by slugs and snails.
To trap them, embed a cup of beer into the soil so that the rim is flush
with the soil. Snails and slugs are attracted to the beer, slide in, get stuck
and drown. For other problems, ask your local nursery what might affect
radicchio in your area.
Tips
When watering, soak the soil, not the foliage. This prevents any type of rotting.
Health Power
Horseradish contains glucosinolates (ex. isothiocyanate), potent
phytonutrients promoting synthesis of compounds that fight cancer and
suppress synthesis of compounds fueling cancer cell growth. Research suggests
effects come not from isothiocyanate alone, but from synergistic action with
other vegetables containing isothiocyanate. Also linked with increasing blood
flow in infected areas and increasing liver’s ability to detoxify. Many people use
its antimicrobial properties as remedy for cold, flu and fever. Here’s how: Blend
or grind up tablespoon of fresh horseradish and add to boiling water. Steep for
about 5 minutes. Drink this brew 2-3 times per day for fever relief. Can be an
effective nasal decongestant by adding to food or eating straight. (Watch out
for strong taste.) Excellent source of vitamin C and a little fiber. Small amounts
of other vitamins and minerals.
Vitamin and Mineral Content
Vitamins – C and B9 (Folate)
Minerals – Potassium, Manganese and Magnesium
Disease Prevention
Horseradish may reduce the risk or onset of prostate cancer (and potentially
many others from isothiocyanate action) and infections leading to coughs,
colds, flu and urinary tract infections.
How to Grow
Be careful. While this perennial root crop can be grown for a fantastic fish
and meat sauce, it can proliferate beyond control. A crucifer like broccoli and
cabbages, it prefers rich, water retentive soil. Digging deeply to loosen soil
allows roots to grow thick and straight down several feet. In early spring,
plant root pieces with the thinner end down and the thicker end 3-4 inches
below surface. Space plants 1 foot apart and rows 4 feet apart. Horseradish
spreads rapidly by its roots and fills void in no time. To harness its growth,
dig up all roots each year and replant only a select few. Or let it grow in an
area where space is plentiful and nothing is adjacent. Or grow in container or
embed a pot/bucket in soil to block roots from spreading out. Not invasive.
When horseradish gets established, it usually stays the same size. Once
planted, water to keep soil moist. Hot summer days require more watering,
but make sure to water well in late summer and early fall when they grow the
most. Harvest a few young spring leaves to add to salads. Roots are ready to
harvest in fall (October-November). Quite hardy. If not harvested, will sprout
again in spring.
Insect
Control
Very resilient. No pest
problems that threaten
production or plant life.
Tips
Can be companion
planted next to potatoes
to repel Colorado potato beetles.
INGREDIENTS
2 quarts well seasoned
vegetable stock
2 tablespoons extra virgin olive oil
½ cup minced onion
1½ cups arborio
1 clove garlic minced
½ cup dry white wine
3 medium heads radicchio
2 quartered, cored and cut crosswise in thin slivers, one quartered for garnish
½ cup freshly grated Parmesan cheese (2 ounces)
INSTRUCTIONS
■ Put your stock in saucepan and bring it to a simmer over low heat. Make
sure that it is well seasoned.
■ Heat the olive oil over medium heat in a wide heavy skillet. Add the onion
and a generous pinch of salt, and cook until translucent, about three
minutes.
■ Add the rice and the garlic and stir until the grains separate and begin to
crackle. Add wine and stir until it has been absorbed. Begin adding the
simmering stock, a couple of ladleful’s at a time covering the rice. Cook,
stirring constantly, until it is just about absorbed. Continue last step as stock
is absorbed. After 10 minutes, stir in the radicchio and continue to cook in
the same fashion until the rice is tender all the way through but still chewy,
about 15 minutes. Salt and pepper to taste. Add another ladleful of stock
to the rice, along with the Parmesan cheese and remove from the heat. The
mixture should be creamy (add more stock if it isn’t). Stir for about half a
minute, then serve in wide soup bowls or on plates, spreading the risotto in
a thin layer rather than a mound.
Risotto With Red Radicchio
RECIPE CARD
Radicchio
Horseradish
Health Power
The soothing aroma in lavender plants alone is enough to calm the nerves
after a tough day. Many say having the fragrance sprayed (or placed using
the plant itself) on their pillow or in the bed linen gives headache relief and
better sleep. Scientific studies support this phenomenon. Making it into a tea
or extracting the oil can provide similar medicinal properties, such as reducing
stress, anxiety, nervousness and nausea. Lavender’s fragrance and soothing
effects can be a great addition to body, bath and cleaning products. Lavender’s
essential oil has antibacterial and antifungal action. Lavender oil is great to
have for applying to dressing of wounds and burns. Can be used for cooking to
add a bit of flavor. Some create lavender sugar by leaving in a sugar container
for a couple weeks. You can also grind it up and use it to bake or give flavor to
anything you think needs it.
Vitamin and Mineral Content
Vitamins & Minerals – Non-sufficient data
Disease Prevention
Lavender is great for preventing microbial infections in wounds or burns.
Its fragrance and oil extracts may also help treat insomnia, motion sickness
and depression.
How to Grow
Lavender is an attractive fragrant perennial herb with purple flowers. About
30 species of this plant are known. The most popular for oil extraction is
true (or English) lavender. They prefer site with full sun, superb soil drainage
and excellent air circulation. The pH should be between 6.5-7.5. Amend soil
with some all-purpose organic planting mix. Plant seedlings in spring when
temperatures stay above freezing and soil is warming. Space them out about
20 inches. Water regularly in the beginning, but lightly. (Over watering quickly
leads to root rot.) When fully mature, lavender plants are drought tolerant and
need little water. Mulch annually to provide a little nutritional boost or insulate
during winter. If attempting to grow in non-optimal conditions, plant in pots
with holes in the bottom so you have option to take indoors during threatening
weather. Lavender needs a couple of years before ready to harvest, even more
if the goal is to extract oil (4-5 years). Harvest in morning hours when scent is
the strongest.
Insect Control
No common pest issues exist for lavenders.
Tips
Using a bath bag filled with lavender, steep it in water for a soothing, muscle
relaxing soak.
Lavender