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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Besides high vitamin C, oranges contain flavanoids under the sub-category
flavanones. The flavanone herperidin, in animal studies, has shown it can
lower blood pressure, cholesterol and inflammation. This flavanone and others
are found mostly in the peel and pulp of the orange rather than the juice. Thus,
you can be less meticulous about removing all the peel before eating. Vitamin
C is vital in protecting cells in the immune system and disarming aqueous
free radicals that cause cell damage (potentially carcinogenic DNA mutations).
Compounds known as limonoids remain active for extended periods. Along with
folate, potassium, fiber and many phytonutrients, citrus fruits are antioxidant,
anti-allergenic, anti-carcinogenic and anti-inflammatory. They also help lower
blood pressure, promote proper digestion and prevent kidney stones.
Vitamin and Mineral Content
Vitamins – C, Folate, B1 (Thiamin) and A
Minerals – Potassium and Calcium
Disease Prevention
Oranges help reduce the potential for a multitude of cancers: lung, colon,
esophageal, mouth, pharynx, larynx and stomach. Antioxidants in vitamin
C reduce effects of inflammatory conditions like asthma, osteoarthritis and
rheumatoid arthritis. Phytonutrients, vitamins and minerals help reduce the
risk of ulcers and atherosclerosis.
How to Grow
Oranges grow best in climates moderately warm year-round. Extended frost
deforms or kills fruit. In cool climates, oranges must be grown in a greenhouse.
Orange trees are bushy. Two types of oranges, sweet and sour. Sweet oranges
are common for eating and comprise most of what is in the produce section of
a grocery store. Best time for planting is spring or fall. They need as much sun
as possible with as little wind as possible. This may require planting close to
a fence corner, house corner or building a wind barrier. Soil should be slightly
acidic; pH just above 6.0, and consist of a sandier loam with great drainage.
Planting orange trees decreases soil drainage. If soil is denser, raise planting
area by about 18 inches. Baby orange trees can be found at any nursery in a
habitable climate. Before planting, amend the area with plenty of organic
material. Plant the tree so the point at which branches converge is 4-5 inches
off the ground. With multiple trees, space them about 25 feet apart to avoid
nutrient competition or light deprivation. Throughout the first couple years,
make sure roots get plenty of water. Be careful not to add too much chemical
fertilizer, which can damage roots. Add a few fistfuls of planting mix heavy in
fish bone, feather, kelp and other meals once in the spring and summer over the
soil where roots are growing. During growth, if tree becomes too thick in certain
areas, thin out by removing branches. Harvest when oranges have deep color.
Twist off gently so as not to break off the fruit-bearing shoot. Fruits can hang
ripened for up to six months. Immediately after harvesting, trim the same shoot
(not branch) to roughly 5 inches to encourage more fruit-bearing shoots.
Insect Control
Popular outdoor pests include gall wasps. Indoor pests are aphids, scale insects
and/or red spider mite. Gall wasps lay their eggs into new shoot growth in
spring. Once hatched, larvae embed themselves in shoots, causing unnatural
looking swellings (galls) to show up. The only way to control these creatures is
to cut out galls when they appear and destroy them. Aphids prefer dry weather.
They can be warded off via biological controls such as introducing ladybugs or
by growing a plant like marigolds to attract them. Insecticidal soap controls a
large infestation. Red spider mites, like aphids, thrive in drier temperatures.
Attacks can be prevented by frequently spraying with water. If they attack
heavily, a controlled spraying of rotenone gets rid of them.
Tips
Without fertilizer containing trace elements such as zinc, orange trees develop
little leaf. This causes mottling of leaves and possibly deformed fruit. Avoid this by
applying well-aged compost, manure or fertilizer with seaweed meal.
Health Power
Providing nearly 100 percent of the vitamin E RDA in ¼ cup, sunflower seeds
are an excellent source of the main fat-soluble antioxidant. It helps reduce
oxidative damage that can cause plaque build up in the arteries, thickening of
arteries and joint inflammation. Of the nuts and seeds, sunflower seeds have
one of the highest concentrations of phytosterols, phytonutrients with similar
structures to cholesterol and linked to lowering their levels in the blood. Some
research evidence shows if we eat a moderate amount of these cholesterol
substitutes, they have high potential to reduce the damaging effects of
cholesterol. Sunflower seeds are a concentrated source of the intermediary
mineral magnesium, which is important for biochemical processes in energy
production, the synthesis of essential compounds (proteins, enzymes, DNA,
lipids, the antioxidant glutathione), cellular communication (proper muscle,
nerve function) and bone matrix formation. A deficiency in magnesium may
contribute to higher blood pressure, migraine headaches, muscle spasms/
cramps, soreness and fatigue. Selenium is a trace mineral in these seeds that
is a cofactor/activator for many enzymes and proteins that help the body
maintain healthy DNA, prevent proliferation of cancer cells (by inhibiting
growth and inducing apoptosis), and helping detoxify the body by marking
dangerous compounds for destruction.
Vitamin and Mineral Content
Vitamins – E, B1 (Thiamin), B5 (Pantothenic Acid) and B9 (Folate)
Minerals – Manganese, Magnesium, Copper, Tryptophan,
Selenium and Phosphorus
Disease Prevention
Regularly eating unsalted sunflower seeds may reduce the symptoms or onset
of asthma, hypertension, rheumatoid and osteoarthritis, osteoporosis, hot
flashes, diabetes, atherosclerosis, cardiovascular disease and many cancers.
How to Grow
A great way to brighten up both the garden and daily nutrition. Grow sunflower
for its visual appeal and its seeds, sprouts and greens. All are highly nutritious.
Sunflowers are easy to grow and tolerant of soil types. Choose a sunny site next
to vegetables or in the flower garden where they will not shade other plants
needing sun. For optimum growth and a beautiful flower, work in some compost
or planting mix to increase soil fertility. The time to plant is spring after the last
frost. Sow seeds directly into the bed where they will grow. Place them ½ inch
deep and 1 foot apart. They sprout soon afterward as the seeds germinate in
roughly 3-5 days. Water regularly when they are young and keep the bed weed
free. After they reach 1 foot tall, mulch around the base to help retain moisture
and deter weeds. The heads grow to the size of a dinner plate in some cultivars.
Keep the soil moist during flowering to promote productivity. They are ready to
harvest when they dip over. Cut them 2 feet below the flower and hang upside
down in a dry, sheltered area for a few days with a cloth underneath to catch any
seeds that fall. Then rub off the seeds and store for any occasion.
Insect Control
Sunflowers are generally pest free and attract beneficial insects to the garden
that can help control other pests. Protect the seeds from birds by covering the
flowers with mesh, pantyhose or hole-punched plastic bags.
Tips
Save a couple heads with their stalks to hang up to use as bird feeders. This
may help keep the birds from other plants in the garden and provide them with
good sustenance.
Oranges & Tangerines
INGREDIENTS
12 organic mandarin oranges
1 cup melting chocolate
1 tablespoon coconut oil
¼ teaspoon cinnamon
½ cup chopped pistachios
INSTRUCTIONS
■ Line a baking sheet with
unbleached parchment paper.
Place it in the fridge to chill.
■ Peel all the mandarin oranges. Separate mandarins into segments. Set aside.
■ In a small saucepan over medium heat melt chocolate. Stir in coconut oil and
cinnamon. Remove from heat immediately.
■ Dip each segment into chocolate mixture and place on parchment paper.
■ Sprinkle with chopped pistachio nuts. Chill at least 30 minutes before serving.
Chocolate Covered Mandarin Oranges
RECIPE CARD
Sunflower