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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Rutabaga is a great source of vitamin C, folate, fiber, potassium and
manganese. See Radishes for the many benefits associated with the
antioxidant vitamin C. Folate and vitamin B6 help protect blood vessel walls
by converting homocysteine into an inert compound. This keeps homocysteine
from reaching high levels where it damages blood vessel walls. Folate is also
important for pregnant women to support healthy fetal nerve development.
Fiber facilitates smooth digestion and slows down the absorption of sugar
and cholesterol, helping to reduce and regulate elevated levels of both.
Potassium assists in the proper functioning of muscle and nerve fibers. It
can also replace some sodium in the blood and bring down elevated blood
pressure. Magnesium is an important cofactor for enzymes involved in
detoxification, most notably superoxide dismutase. We need this antioxidant
constantly to reduce oxygen free radicals that result from normal respiration
in cell mitochondria. If left unchecked, oxygen free radicals can damage cell
membranes, mutate DNA and denature proteins. We need magnesium for
bone growth and maintenance.
Vitamin and Mineral Content
Vitamins – C, B1 (Thiamin), B6 (Pyridoxine), B9 (Folate) and B3 (Niacin)
Minerals – Potassium, Manganese, Magnesium, Phosphorus, Calcium
and Iron
Disease Prevention
Regularly eating rutabaga may help reduce the symptoms or onset of
atherosclerosis, heart disease, osteoporosis, diabetes, constipation,
diverticulitis and colorectal cancer.
How to Grow
Swedes, another name for rutabaga, are a member of the cabbage family and
one of the easiest veggies to grow. Several varieties to choose from, some of
which resist club root and mildew. Choose a resistant cultivar if those problems
occur in your area. Swedes also need well-drained soil and a pH above 6.5 to
minimize club root. Add lime if necessary. Work some planting mix into soil.
Sow the seeds thinly in shallow drills from late spring to early summer. This
will help prevent mildew. Space the rows 1 foot apart. Later, thin seedlings to
leave the dominant ones 1.5 feet apart. Keep the area weed free. Water when
necessary, but do not over water. Mulch overtop with organic matter like aged
compost or manure. Harvest after the first frost in fall, remove tops and store in
a shady, cool, dry place. Destroy any appearing damaged or diseased.
Insect Control
Rutabagas are susceptible to flea beetles, which are fun to remove, because
they jump when approached. Attach a sticky layer (honey or grease) to
one side of a small piece of cardboard and run it a couple inches above the
seedlings. Watch the flea beetles jump and get stuck. For other pest problems,
consult a trusted local nursery for identification and treatment.
Tips
They store longer in a container covered lightly with moist peat. If buying in a
store, choose heavy, firm rutabagas with smooth, undamaged or unwrinkled skin.
Health Power
A great source of vitamin C and other phytonutrients, similar to other
popular fruits and veggies. Vitamin C is the great immune booster and
antioxidant that knocks out free radicals at the top of the inflammatory
cascade. Helps reduce symptoms of inflammatory conditions like
rheumatoid arthritis. Acting against free radicals, vitamin C can
assist in cardiovascular health by preventing the oxidation of
cholesterol, a step toward plaque buildup. Lemons and limes
both have flavonoid compounds that act as antioxidants,
too. Both help sterilize some foods by killing off bacteria.
Citrus fruits also contain limonoids that fight a number of
cancers and potentially lower cholesterol.
Vitamin and Mineral Content
Vitamins – C
Minerals – Many but none of significant daily value
Disease Prevention
Immune system health and cell protection (possibly
against cancer) come from antioxidant concentration
of lemons and limes. The citrus limonoids defend
against cancers of the mouth, skin, lung, breast,
stomach and colon. The flavonoids may prove to
protect against many common disease-causing
bacteria.
How to Grow
Naturally subtropical, all citrus fruits need protection from frost.
An exception, the Meyer lemon can handle brief temperatures
below freezing in a protected spot. Pick a protected site with plenty
of sun. Prefer soil on the heavy side. Amend the site generously with
aged compost, manure or highly fertile planting mix. Soil pH should be
6-6.5. Raise beds 1.5 feet above ground. Plant trees any time of the year,
especially in the South, but spring and fall are usually best times. Plant tree
so that grafting point is a few inches above soil level. Space multiple trees
15-20 feet apart to avoid competition for nutrients or sunlight. Best way to
feed is by applying organic fruit tree fertilizers, kelp meal, fish bone meal,
alfalfa meal, organic composts or compost tea. Keep tree well watered,
especially in first few years. If tree becomes thick and bushy, remove a
branch for better airflow and light absorption. Prune shoots that point
inward or have dead/diseased spots. Cut fruit off tree when ripe and use
or store. To store, place fruit in a container and surround with dry sand
or dirt to preserve for several months. Tree produces fruit all year in
moderate climates.
Insect Control
See Oranges, which have identical pests as lemons/limes.
Tips
Once all fruit is removed from a shoot, trim it back to 5 inches to encourage
more fruit-bearing shoots.
Rutabaga (Swedes)
INGREDIENTS
2lb. rutabaga, peeled and chopped
2 ounces butter
1 tablespoon chives, snipped
Salt and pepper
INSTRUCTIONS
■ Place rutabaga in cold water.
■ Bring to boil and simmer for 20 minutes. Drain and mash with the butter.
■ Season with salt and pepper.
■ Serve spinkled with chives.
Mashed Rutabaga
RECIPE CARD
INGREDIENTS
1 (14oz.) can sweetened
condensed milk
2 eggs
2 teaspoons lime zest
½ cup fresh lime juice
1 ready-made graham
cracker piecrust
Garnishes: whipped topping,
lime slices, lime rind curls
INSTRUCTIONS
■ Preheat oven 350°. Blend first 4 ingredients until smooth. Pour
mixture into graham cracker piecrust.
■ Bake at 350° for 10 minutes or until pie is set. Let pie cool
completely. Garnish with whipped cream, lime slices and rind curls.
Key Lime Pie
RECIPE CARD
Lemons & Limes