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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Like some other popular fruits and vegetables, radishes offer a substantial
dose of vitamin C. Much research has been done on vitamin C’s effects on the
immune system, but whether it plays a significant role is disputed. Vitamin C
is an effective antioxidant molecule that works in the water-soluble portions
of the body to disarm free radicals. Vitamin C helps reduce oxidative stress on
blood vessels in the cardiovascular system (leading to plaque buildup) and
lung cells. The anti-oxidants also deter free radicals from damaging plasma
membranes and DNA, which may help prevent cancer-causing mutations.
Vitamin C also works with an antioxidant compound, glutathione peroxidase,
to help restore the activity of vitamin E (a fat-soluble vitamin). Vitamin C is
an important part of collagen formation involved with healthy bone, skin and
connective tissues. Radishes have phytonutrients that help aid digestion (by
encouraging bile flow) and stimulate the liver to produce detoxifying enzymes
that remove harmful chemicals in the blood. Radishes, both red and daikon,
have the phytonutrient myrosinase, which acts as an enzyme to break down
other phytonutrients in radishes (glucosinolates) to isothiocyanates. Ongoing
research with isothiocyanates suggest these compounds may have strong
anti-cancer properties.
Vitamin and Mineral Content
Vitamins – C, B9 (Folate), B6 (Pyridoxine) and B2 (Riboflavin)
Minerals – Potassium and Manganese
Disease Prevention
Regular eating of radishes may help reduce the symptoms or development of
atherosclerosis, cardiovascular disease, cataracts, kidney stones and many types
of cancers.
How to Grow
Radishes are a fast-maturing root to grow between slower-maturing vegetables.
Highly tolerant of soil types but need cool weather to grow correctly. Like most
veggies, radishes grow quickest in soil that has been worked with organic matter
like aged compost or planting mix. Loosen up the soil to a depth of at least 1 foot
to allow unhindered growth. Plant at the start of spring. Sow the seeds in rows
6 inches apart. Place seeds close together, roughly 1 inch apart. Thinning usually
is not an issue. For a continual harvest, sow seeds weekly until weather begins to
warm. You can begin sowing in mid- to late summer as the weather begins to cool
for a fall harvest. Radishes are low maintenance. Most important is to water when
the soil starts to dry and keep the area weed free. Mulching helps retain water and
deter weeds. Harvest as soon as roots are mature. If they sit too long, they crack
and get tough. Discard any that look diseased or damaged so they do not pass it
on to other roots.
Insect Control
Cabbage maggots, flea beetles and carrot fly may affect root growth. If you suspect
cabbage maggots, deter them by making floating row covers or make slits in a
piece of foam carpet pad or tar paper, securing it around the base of each plant.
This prevents maggots from burrowing down to the roots. You know you have flea
beetles if they jump in the air like fleas as you bring your hand a few inches over
them. To control, take a piece of cardboard or wood and coat one side with a sticky
substance. Hover the board a few inches over the radishes and watch the beetles
jump up and get stuck. The female carrot fly lays her eggs at the base of root plants.
The larvae burrow into the roots. To prevent it, surround the bed with plastic screen.
Tips
Radish greens have up to 6 times the vitamin C of radishes themselves. Daikons are an
Asian white radish grown the same way as red radishes with similar nutrient content
and health benefits. Try both to see which you prefer.
Health Power
Kiwi fruit contain a solid mix of vitamins, minerals, and phytonutrients for
a daily health boost. Research is still ongoing, but certain phytonutrients
(probably carotenoids and flavonoids) in kiwi can decrease oxygen-related
damage to DNA. Damage to DNA molecules can cause mutations that
interfere with proteins and enzymes vital to all cellular functions. Studies
show eating kiwis or other citrus fruits lowers the risk of respiratory problems.
Highly concentrated source of natural vitamin C, the primary water-soluble
antioxidant that neutralizes free radicals causing cellular damage, most
notably in cardiovascular system, respiratory system, joints and immune
cells. Fat-soluble antioxidant vitamin E gives some protection to fatty areas
of the body. Good source of fiber, which reduces high blood sugar and
cholesterol levels and helps remove toxins from the colon. The minerals in kiwi
(magnesium, potassium and copper) support cardiovascular health. Some
work individually, others synergistically, to reduce blood clotting, plaque
buildup, triglyceride levels and blood pressure.
Vitamin and Mineral Content
Vitamins – C and E
Minerals – Potassium, Copper, Magnesium and Manganese
Disease Prevention
Kiwi may reduce symptoms related to or the onset of rheumatoid and
osteoarthritis, asthma, macular degeneration, colon cancer (and
potentially many others), atherosclerosis, cardiovascular disease and
diabetic heart disease.
How to Grow
Kiwis are a nice ornamental for the garden. Yields tasty treats with more than
triple the vitamin C in oranges. Two main varieties, one hardy to as low as
-40˚F.; the other down to 10˚F. Hardier variety has smooth skin and is the size
of large grapes. Less hardy Chinese Kiwi are larger, fuzzy type we see more
often at markets. Except for pruning, they need little maintenance and give
high yield if trellised. If growing in colder region, main trunk of Chinese Kiwi
needs winter protection. Except for a couple cultivars, most kiwis are not
self-fertile. For non-self-fertilizing, plant 3-4 females per male. Most kiwis
like full sun, but some prefer partial shade in warmer climates. They like
well-drained soil at pH 6-6.5. To spread, kiwis need some help. Grow them
along a sturdy trellis or strong fence. Work some compost or planting mix into
soil to enrich with nutrients and organic matter and to create a nice loam. In
spring, plant vines and trim back to 4 or 5 buds. When they grow a bit, choose
one as main shoot/trunk. Secure it to trellis or fence so it grows upward. When
it reaches the top, cut the tip to encourage growth of lateral branches. Every
month in summer, prune new growth back to 4-5 buds for denser growth with
large fruit clusters. Water enough to keep soil moist, taking care not to over
water. At the beginning of each growing season, reapply a large amount of
fertilizer rich in organic matter (aged compost, manure or planting mix).
Kiwis need lots of nutrients. Vines give fruit 2-3 years after planting. For
longer-lasting kiwis, pick off the vine in late summer right before they ripen.
Let them ripen indoors. You can preserve some even longer in the refrigerator.
Insect Control
Few pests or diseases plague the kiwi plant. If infestation is large, get advice
from your local nursery or agricultural extension office.
Tips
Remove soft, aged or damaged kiwis from fresh storage to prevent disease
transmission or mass softening of fruit. Even the smallest damage can cause the
release of ethylene, making other fruit ripen too quickly.
Radishes
INGREDIENTS
2 bunches radishes
8 ounces cream cheese
1 loaf party rye bread (or rye bread,
cut into smaller pieces, with a
cookie cutter if desired)
Fresh dill sprigs
Chopped chives
INSTRUCTIONS
■ Preheat oven to 350°F.
■ Place the bread slices on a baking sheet and toast them for about
10 minutes until crisp.
■ Thinly slice the radishes.
■ Spread the bread with cream cheese. Top each toast with sliced radishes, a
tiny bit of kosher salt, and some fresh dill and chives.
Rye Toasts With Soft Cheese, Radish & Dill
RECIPE CARD
Kiwi