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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Spinach is remarkable in the myriad of vitamins, minerals , and phytonutrients
it gives in one serving. It contains an important carotenoid and a collection of
flavonoids that, in addition to vitamins A and C, act as important antioxidants
ridding the body of dangerous free radicals. This prevents plaque build up
in artery walls by preventing cholesterol from being oxidized. In the end,
this helps protect against serious heart problems. Folate and magnesium
in spinach also add to heart health by decreasing plaque build up, arterial
wall damage (folate) and blood pressure (magnesium and potassium).
Because some nutrients are water soluble and others fat soluble, spinach
helps resist the growth of various cancerous cells beyond the first day after its
consumption. Moreover, nutrients like calcium and Vitamin K add to creating
and maintaining healthy bones. The list keeps going with properties that
help reduce inflammation in conditions like osteoarthritis, osteoporosis and
rheumatoid arthritis. Eating many green leafy vegetables slows down the
decline of mental functioning associated with age. Spinach is also an excellent
source of iron for helping hemoglobin in blood deliver oxygen to tissues, and
lutein that helps maintain eye health. This super food is a great addition to a
meal and an ideal way to promote optimal health. Its effects may be profound.
Vitamin and Mineral Content
Vitamins – K, A, C, B9 (Folate), B2 (Riboflavin), B6 (Pyridoxine), E, B1
(Thiamin) and, B3 (Niacin)
Minerals – Manganese, Folate, Magnesium, Iron, Calcium, Potassium,
Copper, Phosphorus, Zinc and Selenium
Disease Prevention
Spinach may help reduce risks in of heart disease, anemia, arthritis, and
cancers of the stomach, colon, prostate, breast, ovaries and potentially
many more.
How to Grow
Spinach is a garden must. It’s packed with great nutrition and easy to grow.
Seeds are commonly found in most local nurseries and are more successful
than transplants. Plant and harvest spinach in both spring and fall. True
spinach is best for cooler climates, but if you want to plant during the summer
in a southern, warmer climate, New Zealand spinach copes well with summer
heat. If growing in cooler weather, choose a site with lots of sun. In warmer
weather, choose a site with plenty of shade. If it gets too warm, spinach will
go to seed and reduce yields. The soil needs to be at a pH near 7. Add lime if
it’s too low. Soil also must be light, fertile and able to hold water well. Adding
organic matter in the form of fully aged compost, manure or planting mix
works well. Sow each seed in rows roughly half inch deep, spacing seeds a
couple inches apart. Space out rows 9-12 inches apart. Spring sowing
should begin 6-8 weeks before the last frost. Summer sowing should start
in mid-August for cooler climates, later for warmer ones. Thin the sprouts to
6 inches apart to avoid over crowding and premature seeding. Keep the soil
moist and free of weeds. Mulching around the plants after they have grown
a bit may help retain moisture and deter weeds. The leaves or whole plants
should be ready to pick 7-10 weeks after initial sowing.
Insect Control
Spinach grows in cooler weather and naturally escapes the wrath of many
pests. If any, insects that may cause problems are spotted cucumber beetles,
leaf miner larvae, aphids, and cabbage loopers. Remove the beetles by hand
and dispose of them right away. The larvae of leaf miners embed in the
leaves and cause light brown blotches. Remove any leaves showing signs
of this infection to stop it from proliferating. This holds true for aphids as
well. Remove them or spray with a strong stream of water. Planting French
marigolds attracts ladybugs, a natural predator of aphids. If the infestation is
too large with beetles, aphids, or loopers, spray with an organic treatment such
as insecticidal soap/oil.
Tips
If you want a continual harvest, try consecutively sowing seeds through spring or
early fall. If you’re looking to get as much iron from spinach as possible, cooking in
iron pans or skillets increases its availability. Make sure to harvest the whole plant
at the first hint of bolting to stop the plant from putting all its energy into forming
seeds, rendering its the leaves tougher and inedible. Lastly, apply a micronutrient
rich fertilizer half way through growth. A planting mix containing soluble
seaweed extract or fish bone meal will provide sustenance and steady growth.
Health Power
Chard is off the high end of the chart with its vitamin and mineral content.
One cup gives 700 percent of the RDA of vitamin K, more than 100 percent
of vitamin A and 50 percent of vitamin C. It is also an excellent source of
magnesium, potassium, iron, fiber and more. The health potential of
chard seems endless. The vitamin K, magnesium and calcium in chard
give a great boost for more bone building and less bone loss. Vitamin A
supports healthy vision, immune system function, lung health and
protects thin membrane layers around organs and blood vessels.
Minerals in chard can also help keep normal blood pressure while
vitamins A, C and E do the same by preventing the build up of
plaque and the blockage of blood flow in arteries. Magnesium
and potassium are the main minerals that help with blood
pressure and heart function by supporting muscle and
nerve function. Iron is needed to deliver oxygen to tissues
all over the body. Eating chard regularly also has the
potential to lower high levels of cholesterol and blood
sugar, mainly from its fiber content. Chard also helps
the body activate crucial antioxidant molecules from
the liver to help get rid of potentially dangerous
metabolic wastes. Studies also suggest regular eating
of vegetables like chard can slow down age-related
cognitive decline. The long list of benefits shows chard
is a flat out supporter of overall health.
Vitamin and Mineral
Content
Vitamins – K, A, C, E, B2 (Riboflavin), B6 (Pyridoxine), B1
(Thiamin), B9 (Folate), B3 (Niacin) and B5 (Pantothenic Acid)
Minerals – Magnesium, Manganese, Potassium, Iron, Copper,
Calcium, Phosphorus and Zinc
Disease Prevention
Regularly eating chard may reduce the symptoms or the onset of osteoporosis,
asthma, rheumatoid and osteoarthritis, anemia, hypertension, cardiovascular
disease, diabetes, lung cancer, colon cancer and potentially many other cancers
due to its antioxidants and detoxifiers, vitamins and minerals.
How to Grow
Relatively easy to grow, Swiss chard is loaded with nutrition and seen as
a delicacy in some parts of the world. You can grow two distinctly colored
varieties: red and white stemmed. Although red stem is more attractive, it
has no better flavor than the other. Chard needs highly fertile soil that retains
moisture yet drains well. Work some organic matter into the site, like compost
or planting mix, to create a nice loamy soil. The pH must be above 6.5; add lime
if needed. Plant chard in mid-spring. In warmer climates, a late summer or
early fall sowing works, too. Sow seeds in groups of 3 in shallow drills spacing
each cluster out by 1 foot and each row by roughly 1.5 feet. Later thin out to
leave the strongest seedling per cluster. Once the seedlings emerge, keep the
soil moist and the bed weed free. Harvesting can begin in mid-summer. Pull,
do not cut, leaves off the plant. (Cutting makes them bleed.) It is a “cut and
come again” plant. Harvest from around the outside of the plant as you need
and they grow right back. They are cold hardy enough to handle light frosts, so
you can harvest into the fall/winter.
Insect Control
Slugs, caterpillars, cucumber beetles and mealy cabbage aphids may try
snacking on chard. Slugs can be controlled by embedding a wide cup of beer
in the soil. Slugs are attracted to it, slide in and drown. You can also remove
by hand and destroy mornings and evenings. Remove caterpillars by hand,
too. Watch for their eggs on the leaves and wipe them off. If infestation is
uncontrollable, spray with Bt. Cucumber beetles can be removed by hand, too,
but if they are too resilient, spray with rotenone. Cabbage aphids cluster on the
underside of leaves. Control them by companion planting French marigolds or
another smaller flowering plant. They will attract hoverflies and ladybugs that
consume aphids by the score.
Tips
Chard germinates easily. You might enjoy starting from scratch by sowing seeds
directly into an outdoor planting bed. This also gives you more choice among
varieties. Sow seeds in early spring, and find a recipe that works for you.
Spinach
INGREDIENTS
2 eggs
1 cup torn spinach leaves
1½ tablespoons goat cheese
/ cup chopped onions
/ teaspoon ground nutmeg
Salt and pepper to taste
INSTRUCTIONS
■ In a bowl, beat eggs and stir in the baby spinach, onions, and goat cheese.
Season with nutmeg, salt, and pepper.
■ In a small skillet coated with cooking spray over medium heat, cook the
egg mixture until partially set. Flip with a spatula, and continue cooking
2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes,
or to desired doneness.
Spinach Omelet
RECIPE CARD
Swiss Chard