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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Health benefits come from phytonutrients not
vitamins and minerals, which are in trace
amounts except for vitamin K. Nutrient quantity
low if eating only a few sprouts in salads or
sandwiches. More concentrated dose comes
from juicing. Phytonutrients include an amino
acid derivative, canavanine, plant estrogens
and saponins. Early studies of canavanine
suggest it may help fight leukemia and
cancers of the colon and pancreas. Abundant
plant estrogens may support bone formation
and inhibit deterioration. May also protect
against many cancers (ex. breast, bowel and
prostate). Saponins lower bad cholesterol (LDL)
and help stimulate parts of immune system.
Vitamin and Mineral
Content
Vitamins – K, C and traces
Minerals – Copper, Manganese and traces
Disease Prevention
Sprouts or juice may help prevent or reduce symptoms of
osteoporosis, atherosclerosis, cardiovascular disease and many cancers.
How to Grow
A perennial legume requiring soil with good drainage and pH near 6.5. Can be used
as green manure and added to soil as nitrogen-rich organic matter. Many farmers
plant these cover crops after fall harvest, let grow over winter and till in spring.
Excellent way to maintain soil tilth, organic matter and nutrient content. Other
gardeners or farmers work alfalfa into crop rotation plan to help restore soil fertility
during part of year. Sow in spring. Till into soil in fall. In warmer climates, sow in fall
and till in spring. Sowing for food is fun project. Use sterile, clear, quart glass jar,
seeds, cheesecloth or other filter material with small pores for draining, rubber band
and windowsill or sunny indoor location. Put tablespoon of seeds in glass jar. Cover
seeds with lukewarm filtered water to 1-2 inches above seeds. Secure filter material
(cheese cloth or pantyhose) around top with rubber band. Let seeds soak overnight.
Drain jar the next day by inverting over sink, leaving only enough moisture to keep
seeds damp. They grow best in 70-80˚F. Place jar in the dark undisturbed for four
days. Each day, remove seeds and rinse with quality water up to three times a day.
Drain out so seeds are damp but not soaked. Watch seeds turn white and grow
several inches over a few days. After rinsing and draining on day 4, place sprouts on a
tray on windowsill or sunny spot. In 15 minutes they turn green and are ready to eat.
Insect Control
Jar is protected from pests, which are not usually a problem.
Tips
For continual supply of sprouts, start a new jar every few days. Phytonutrient content
of sprouts is highest after setting them in the sun and letting leaves turn green.
INGREDIENTS
2 tablespoons goat cheese
1 to 2 tablespoons plain yogurt
1½ ounces smoked salmon
INSTRUCTIONS
■ In a bowl mix goat cheese and yogurt until smooth. Spread on one slice
of toasted bread. Layer with smoked salmon. Squeeze on lemon juice.
Generously layer alfalfa sprouts on top. Spread remaining goat cheese/
yogurt onto other slice of toasted bread. Place on top of alfalfa sprouts
and slice in half.
1½ ounces alfalfa sprouts
1 lemon
2 slices whole-grain sandwich bread
Alfalfa Sprout Salmon Sandwich
RECIPE CARD
Alfalfa Sprouts
Health Power
Blackberries are a great source of antioxidants. Some fall in the groups of
polyphenols and anthocyanins, both known to help fight against free radicals
that cause damage to blood vessels, heart disease and many types of cancer.
Anthocyanins give the deep color. Blackberries are also solid sources of vitamin
C and magnesium. Vitamin C, an antioxidant, helps maintain healthy immune
system by protecting cells from oxidative damage. C helps reactivate vitamin
E, a fat-soluble antioxidant in fatty tissue/liquids. Trace mineral magnesium
promotes bone health by increasing the absorption of calcium and the proper
functioning of all cells. Great source of fiber, promoting smooth, healthy
digestion, regulating blood sugar and lowering cholesterol. Vitamin A protects
eyesight, boosts immune system and maintains elasticity in epithelial cells
inside internal organs, especially blood vessels.
Vitamin and Mineral Content
Vitamins – C, K, E, B9 (Folate), A and B3 (Niacin)
Minerals – Manganese, Copper, Potassium and Magnesium
Disease Prevention
Medical research (but not clinical studies) suggests blackberries in the diet may
help prevent cardiovascular disease, lung inflammation, clotting deficiency,
diabetes and many types of cancer especially colon, breast and cervical.
How to Grow
Blackberries have extensive growth range. Varieties grow in the Deep South,
while others endure harsh northern winters. Self-fertile, so only one variety
needed for fruit. Plant in early spring or early fall. Choose a soil site with plenty
of sun. Blackberries prefer deep rich soil that holds lots of moisture yet drains
well. Needs pH 6 or just below. Work in plenty of well-aged compost and/or
planting mix rich in organic matter, especially if soil is sandier loam. Dig a hole
about 1.5 feet deep and 2 feet wide. Place compost or planting mix in the
bottom, followed by the blackberry plant. Refill the hole with amended soil
and top off with a couple handfuls of nutrient-dense fertilizer like seaweed
extract or bone meal. If planting more than one, separate trenches by about
10 feet. Trim plant down to about 6 inches tall after planting. To train, use wire
and two 6-foot posts per row. Place the posts roughly 5 feet outside the last
plant in each row. Connect the two posts with the first wire about 3 feet up
the posts. Successively place more wires to the top of the posts at 12-18 inch
intervals. During first year, regularly train shoots to one side of the post. The
following year, train new growing shoots to the other side. This keeps new
growth away from the fruiting wood. In late winter, place a mulch layer of
compost, manure or other all-encompassing source of nutrients around the
bushes. After harvesting fruit, cut the fruit bearing shoots down to the ground.
Insect Control
Blackberry pests are aphids, raspberry beetles, Japanese beetles and birds.
See Strawberries for aphid control. Raspberry beetle larvae feed on fruit as it
ripens. They are seen when fruit appears damaged. The only way to treat is to
spray an insecticide like pyrethrum when the flowers open. Be careful not to
use an insecticide that kills bees, which pollinate the flowers. Japanese beetles
are a shiny blue-green color about one-half inch in size. Shake them off the
plant early in the morning, set out baited traps, and/or apply floating row
covers. Floating row covers also stop birds, which can eat a lot of berries in
one session.
Tips
Make blackberries a part of your fruit intake.
Blackberries