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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Benefits are similar to potatoes. The main difference: parsnips have more fiber
and folate but less vitamin C per weight. (Still a great source, with half the RDA
of C in one parsnip.) With more dietary fiber, parsnips better support digestion.
They help everything flow smoothly, get rid of excess cholesterol and regulate
blood sugar. Folate is known to lower homocysteine in the blood, preventing
plaque buildup that harms blood vessel structure. Pregnant women need folate
to promote healthy fetal nerve development. Also a good source of vitamin K,
which helps develop a dense bone matrix. Parsnips have some B vitamins that
help boost fat, protein and carbohydrate metabolism to provide energy.
Vitamin and Mineral Content
Vitamins – C, K, B9 (Folate), E, B1 (Thiamin), B5 (Pantothenic Acid)
and B6 (Pyridoxine)
Minerals – Manganese, Potassium, Magnesium, Phosphorus and Copper
Disease Prevention
Vitamin B6 and folate help reduce homocysteine levels, helping to prevent
heart attacks and strokes. Vitamin B6 also fights cancer by attaching signals
to molecules that lead to turning on tumor suppressive genes. This type of
signaling, methylation, also signals to destroy toxic, potentially carcinogenic,
chemicals. The fiber in parsnips helps prevent colon cancer and the onset of
diabetes. The fiber may also reduce the risk or onset of heart disease, stroke
and heart attack.
How to Grow
Parsnips grow in many different soil types. For best results, choose a sunny,
sheltered site with deep soil. The pH should be around 6.5; add lime to raise,
if needed. In cooler climates, sow seeds as soon as the soil starts to warm and
is workable (early to mid-spring). In warmer climates that do not freeze, sow
seeds in the fall. Loosen the soil to 2 feet down. Remove any large solid chunks
like rocks. Amend the soil with a few inches of compost or equivalent planting
mix. Soak seeds in warm water for several hours to promote germination.
Create shallow drills 1 foot apart and sow seeds 1 inch deep 6 inches apart.
Do not let soil dry out while waiting for germination. Mulch lightly around
the base of the plants once they are a few inches tall. Hoe to keep rows weed
free, making sure not to damage roots. Water deeply once a week to supply
the whole root and avoid rot from sitting water. If soil dries out, water again
to keep it moist and prevent cracking of roots. Parsnips take 3-4 months to
mature. They are usually ready in late fall to early winter. Use a garden fork to
loosen soil around plants before pulling. Lift roots after first frost. Enjoy or store
for winter use.
Insect Control
Common pests for parsnips are carrot root flies. They are also susceptible to
canker. The larva of the female fly burrows into the root, leaving tunnels and
brown marks. To prevent females from laying eggs at root base, put a plastic
barrier around parsnips, carrots or celery supported by posts. This keeps
females from approaching the base of the plant. Parsnips have canker if they
show red-brown marks on the top of the roots, which leads to rot. To prevent,
do not over water or over fertilize. Use balanced practices to develop a healthy
plant. Also, look for resistant cultivars.
Tips
To store parsnips, gently place undamaged ones in a container and fill in gaps
with moist peat, sawdust or sand. Put the container in a cool, frost-free area.
Health Power
A great source of vitamin A (in the form of beta-carotene) and vitamin C.
Sweet potatoes have antioxidant properties that help remove damaging free
radicals that affect the cardiovascular system, eyes and digestive tract. They
also slow the biochemical reactions that cause inflammation, which helps with
a number of painful conditions. Vitamin B6 reduces homocysteine levels in the
blood. (High homocysteine levels are correlated with increased vascular and
heart conditions.) B6 also supports nervous system function by helping nerve
cells communicate and helping to synthesize neurotransmitters. Vitamin B6
helps relieve bloating and acne during premenstrual stress. Potassium good
for maintaining normal blood pressure. Fiber and B vitamins promote smooth
digestion and efficient metabolism of nutrients from food.
Vitamin and Mineral Content
Vitamins – A, C, B6 (Pyridoxine), B5 (Pantothenic Acid), B3 (Niacin), B1
(Thiamin) and B2 (Riboflavin)
Minerals – Manganese, Potassium, Copper, Magnesium, Phosphorus and Iron
Disease Prevention
The antioxidants in sweet potatoes help treat or prevent atherosclerosis, colon
cancer and diabetic heart disease. Their anti-inflammatory properties help
reduce the severity of arthritis and asthma. The vitamin B6 in sweet potatoes
helps defend against heart attack and stroke. High levels of vitamins A and
C help protect eyes against cataracts and macular degeneration. Vitamin A
deficiency is linked with cigarette smoke, raising the risk of emphysema for
those exposed to it. Vitamin A in sweet potatoes can help counter the effects
of inhaling smoke.
How to Grow
These tubers grow only in warm, sunny climates. Sweet potatoes prefer loose,
sandier soil, but will grow in heavier soils if amended with plenty of organic
matter for good drainage. Work in a bit of compost or planting mix to create raised
ridges or beds about 8 inches high. Buy plants from a nursery. Plant a few weeks
after the last frost in rows or beds, spacing plants 1.5 feet apart in rows 3.5 feet
apart. You can also plant single plants in hills 3 feet apart. Water regularly after
planting, but reduce watering near the end of growing season (end of summer)
so potatoes do not crack. During growing season, gently lift vines and shift them
around so they do not lay down roots in unplanned spots. Keep the area weed
free. In a cold climate, cover the rows with black polythene and plant through slits
cut into the plastic. They mature and are ready to harvest when vines turn yellow.
Keep them in the ground to extend the growing season until the first frost. After
that, the vines turn black. Carefully dig them up from underneath the side of the
row by cutting the foliage. Cure by letting them dry out in the sun before storing.
Use any damaged ones as soon as possible.
Insect Control
Wireworms, aphids, slugs and cutworms can hurt sweet potatoes. Wireworms
make small holes in potatoes that look like slug damage. If the soil is newly
used, grow a line of wheat between rows to attract the wireworms. Dig up and
dispose of the wheat. Cutworms feed on the base of the plant during the day
and can destroy it. If plants fall over, look just beneath the soil to see if they are
the cause. If so, dig up the soil around the plants and dispose of any cutworms
you see. Growing ground cover will attract ground beetles that will eat the
worms. To stop slugs, sink a cup of beer into the soil. The slugs crawl in and
drown. For aphids, grow marigold trees to attract their predators. Also spray
them off the plants with a strong water stream.
Tips
You can harvest the potatoes in mid-summer before they reach full potential.
They taste roughly the same but are a little smaller. Regularly check through
the stored tubers and remove any showing signs of rot.
INGREDIENTS
1 pound potatoes
1 pound turnips
1 or 2 tablespoons chopped chives
Salt and pepper
2 ounces butter or margarine.
INSTRUCTIONS
■ Peel and dice potatoes and parsnips. Boil until tender. Beat the two
vegetables together while still hot and mix in the butter, and seasoning.
■ Garnish with chives and serve piping hot.
Clapshot
RECIPE CARD
Parsnips Sweet Potatoes