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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Watermelon packs a punch with important vitamins and phytonutrients.
The combination of antioxidant vitamins C and A does wonders for the body.
They both stop free radicals from causing damage to cells that otherwise
lead to many ailments: plaque build up in arteries through the oxidation of
cholesterol, increased inflammation, especially in joints, vision deterioration
and cellular damage that can lead to mutations in DNA (which can become
cancerous). Watermelon is also a great source of the phytonutrient lycopene,
which has received much attention for its antioxidant behavior and ability to
reduce the risk of many cancers. Watermelon is also a great fruit source of
B vitamins, which the body uses to generate energy from sugars,
carbohydrates, lipids (fats), amino acids and proteins. Another phytonutrient,
citrulline (an amino acid, too) gets converted to the amino acid arginine.
Higher levels of arginine are linked to relaxing blood vessels (through increased
production of nitric oxide) removing the waste product ammonia and
increasing cell sensitivity to the insulin molecule.
Vitamin and Mineral Content
Vitamins – C, A, B6 (Pyridoxine) and B1 (Thiamin)
Minerals – Potassium and Magnesium
Disease Prevention
Watermelon may help reduce the symptoms or prevent the onset of
rheumatoid/osteoarthritis, colon cancer, asthma, heart disease, type II
diabetes, erectile dysfunction, and cancers of the lung, breast, prostate,
colon, rectum and endometrium.
How to Grow
Watermelon has the same environmental and cultivation needs as other
melons (cantaloupe and honeydews) but falls in a different class. (This makes
sense, since watermelon looks, tastes and feels so unlike other melons.)
Watermelon cultivars have been established that can fit into a range of garden
sizes. Some cultivars are even seedless. Note: Watermelon depends more
than others on warm sunny weather (+75˚F.) to grow. A few cultivars grow
in slightly cooler climates, so check with a local nursery to see what types can
grow in your area. See Melons for details on growing.
Insect Control
Besides the pests in the Melons entry, watermelons are vulnerable to aphids
and squash vine borers. Deter aphids by planting French marigolds, which
attract aphid predators. Squash vine borers are white caterpillars about one
inch long. See Summer-Winter Squash for how to control borers.
Tips
Watermelon is ripe when it sounds hollow after knocking on it. Store in a cool,
shady place to ensure they last as long as they can (2-3 weeks).
Health Power
Wheatgrass juice or powder is a great low-calorie addition to the diet.
It gives substantial vitamin C, iron and phytonutrients with little risk of
adverse effects and a high potential for benefit. Within alternative medicine,
wheatgrass has its strong proponents who tout its strength and versatility as a
remedy. Some say wheatgrass gives them energy (by increasing metabolism),
helps improve oxygen delivery to the cells (due to chlorophyll acting like
hemoglobin in blood), boosts their immune system, helps improve skin
conditions and wound healing (when drunk and applied topically), inhibits
cancer cell development (especially liver cancer from the chlorophyll content),
treats ulcerative colitis (inflammation of the colon), treats arthritis, prevents
tooth decay (by holding in the mouth for 5 minutes), relieves constipation,
detoxifies the blood (through high antioxidant behavior), decreases blood
pressure and improves digestion. Little research has been done to support
these statements. Still, give it a try and see how it makes you feel.
Vitamin and Mineral Content
Vitamins – C and traces
Minerals – Iron and traces
Disease Prevention
Drinking a shot of wheatgrass juice regularly may provide relief from or
prevent the onset of rheumatoid and osteoarthritis, asthma, ulcers, heart
disease, eczema, psoriasis and liver cancer. The American Cancer Society says
it knows of no scientific evidence that wheatgrass can cure cancer or any
disease after its onset. Wheatgrass, with its beneficial nutrients, may help
alleviate symptoms and prevent the onset of many conditions.
How to Grow
Growing wheatgrass is easy. It prefers a partly shady location, good air circulation
and a temperature range of 60-75˚F. This makes it an ideal candidate for indoor
growing and some outdoor growing in the spring and fall. Get a growing tray and
organic wheat seed from a local nursery. Soak seeds for 12 hours in a container
throughout the day before planting. Rinse the seeds well and let them drain
overnight. The next day, put about an inch of soil mixed with planting mix in the
growing tray, dampening it by spraying it lightly as you spread the soil. Spread
the wheatgrass seed on top of the soil. Water the tray with a spray bottle or a
flexible spray hose from the sink. Cover the tray with an unbleached paper towel
or another perforated lid (like an upside down growing tray) and spray the towel.
Keep damp for 3-4 days. Generally, water once in the morning and once at night
for the seed to germinate. When the seedlings reach a height of 1.5 inches,
remove the paper towel or other cover and place in indirect sunlight. Temperature,
humidity and air circulation will determine how frequently to water. Look
underneath the tray. If the bottom is wet, do not water. A temperature of 60-75˚F.
is best. Harvest the wheatgrass as needed when it reaches 6-7 inches tall. Cut just
above soil level and any sign of mold. Store the tray in a cool place to preserve it
longer. You can juice the cuttings, dry and crush them to make powder or blend
with water and strain out the foliage.
Insect Control
Insects are not usually a problem for wheatgrass, especially if grown inside. Good
air circulation and warm temperatures help prevent mold forming.
Tips
Keep the wheatgrass seed moist to achieve good germination.
Watermelon
INGREDIENTS
4 cups cubed seedless watermelon
¼ cup honey
1 tablespoon fresh lemon juice
INSTRUCTIONS
■ Purée all ingredients until smooth.
Pour into a 9x9 metal baking pan.
Freeze mixture for 1 hour.
■ Stir and mash any frozen parts with
the back of a fork. Cover with foil and freeze 2 hours.
■ Use a fork to scrape granita to form flakes. Cover with foil until ready to
serve. Give it a quick scrape before spooning into clear parfait glasses.
■ Garnish with watermelon slices.
Watermelon Granita
RECIPE CARD
Wheatgrass