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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Surprising benefit: high fat nut reduces risk of heart disease. Antioxidant Vitamin
E, monounsaturated fats, fibers, other phytonutrients together reduce LDL blood
cholesterol. Moderate eating (2-3 servings weekly) may help control weight. Also
rich in magnesium (improves blood flow) and potassium (needed for neural firing
and muscle contraction). When salt is absent, monounsaturated fats, magnesium
and potassium prevent arterial plaque buildup, control blood pressure and improve
heart performance. Several ounces reduce blood sugar, reducing demand on insulin-
producing cells in pancreas. Also provide energy, help prevent gallstones and supply
protein for building body structures. Almond skins give flavonoids with Vitamin E to
enhance antioxidant action. Like all nuts, especially walnuts, promote good health.
Eat a handful a day.
Vitamin and Mineral Content
Vitamins – E, B2 (Riboflavin)
Minerals – Manganese, Magnesium, Copper and Phosphorus
Disease Prevention
Lowers risk of cardiovascular disease, gall bladder disease and diabetes.
How to Grow
Grow similar to peaches. Tree spreads 20-30 feet. Dwarf variety spreads half that
size. Choose among several cultivars. Consult nursery for which grows best in your
location. Most popular is full-size, “all-in-one” cultivar: self-pollinating, high yielding,
great tasting. Most popular dwarf is “Garden Prince” cultivar: self-pollinating and
small enough to grow in containers. All produce delightful flowers in bloom. Best
time to plant is early in year when cooler temperatures prevent leaf growth and tree
puts most of its energy into root expansion. Requires lighter loam, nutrient-rich soil
with great drainage. Choose plot with full sunlight, few or no late-spring frosts, soil
pH 6-6.5. Dig hole deep enough for taproot to fit undisturbed. Soften soil around
the hole if needed to give roots pathways to grow and correct drainage issues.
Carefully place tree in hole to avoid root damage. Fill with soil dug out while mixing
in handfuls of organic matter (planting mix, compost or well-aged manure). Don’t
add too much or roots will remain in hole, making tree top heavy and vulnerable to
blowing down. Mulch a few inches of compost or other material containing humus
around the tree (not flush with base). Consider staking first year if tree grows tall
before trunk thickens, especially if prevailing winds get strong. Water regularly first
year to keep soil moist but not water logged. In dry, warm weather water longer to
reach deeper soil. Ready for harvest after fruit surrounding almond, called drupe,
dries out and cracks, revealing almond seed inside. Refer to Peaches for pruning after
season ends. Three years needed for almond production but can continue for 50 years!
Insect Control
Many different pests affect nut trees, none lethal. Encourage resilience by cultivating
healthiest possible tree. Control leaf-eating caterpillars by hand or use Bt if needed.
Tips
Look to buy tree with straight trunk and slight widening at base. Look for branches well
gapped and evenly spaced throughout trunk. When choosing where to grow, avoid
location that has history of standing water. During flowering, do not water branches,
which interferes with pollination and risks disease.
INGREDIENTS
¾ cup raw almonds
¼ coconut sugar
¼ cup honey
INSTRUCTIONS
■ Line a baking sheet with parchment paper.
■ Add honey, maple syrup, coconut sugar, vanilla and salt in large saucepan
over medium heat and bring to boil.
■ Lower heat and stir until sugar is dissolved, add in almonds. Using a
kitchen thermometer, stir consistently until temperature reaches 300°.
■ Spread in an even thin layer on parchment lined baking sheet and
sprinkle with sea salt. Cool in refrigerator then break into pieces to serve.
¼ cup maple syrup
1 teaspoon vanilla
Pinch of sea salt
Almond Brittle
RECIPE CARD
Almonds
Health Power
Nopales (pads of prickly pear cactus) are especially good for cardiovascular,
colon and immune system health. Rich in vitamins A and C, both potent
antioxidants that protect cells/tissues from free radical damage that leads
to DNA mutations. Also preserve elasticity and integrity of blood cell walls
and other epithelial tissues. Help reduce inflammations linked to arthritis or
asthma. Rich in phytonutrients called flavonoids, also powerful antioxidants.
Soluble and insoluble fibers aid digestion, lower blood glucose, cholesterol and
triglycerides. Fiber, antioxidants and other phytonutrients work synergistically
to combat oxidative stress, optimize immune function, maintain good systemic
balance and help prevent adverse conditions.
Vitamin and Mineral Content
Vitamins – A, C, K, B6 (Pyridoxine) and B2 (Riboflavin)
Minerals – Manganese, Calcium, Magnesium and Potassium
Disease Prevention
Reduces symptoms or risk of constipation, gastric ulcers, atherosclerosis, heart
disease, diabetes, breast cancer and colon cancer.
How to Grow
Several thousand species of cacti grow in the U.S., but only about 100 can
grow outside arid regions of the Southwest. Prickly pears of the genus Opuntia
are most common in northern areas, being hardy down to minus 40˚F. Most
cacti produce gorgeous flowers in spring; some even produce edible fruit or
vegetables. Opuntia ficus-indica produces fig-shaped fruit (prickly pears)
about 2 inches long, as sweet as peaches. Pads of this species, nopales, are
edible. Others popular in China and Vietnam produce pitaya, also known as
dragon fruit. Consult local nursery for which cultivar grows best in your area.
Cacti require full sun (minimum 6 hours per day) and excellent drainage for
optimum growth. Work in a generous amount of compost or planting mix
rich in organic matter. Add coarse sand, gravel and some limestone. If soil
naturally retains much water, create a raised bed. Plant in spring but plan for
the function and mature size of cactus. Prickly pears spread about 2 feet, others
more confined, some grow wider. Check with nursery before planting. Protect
hands with gloves, or even magazine, newspaper or cardboard, from both
visible spines and smaller, hooked spines called glochids. Post planting, put a
layer of gravel around base to prevent rot. Little maintenance required. Apply
liquid fertilizer or other micronutrient-rich mix each spring. When harvesting
prickly pears from Opuntia ficus-indica, handle with care; tiny glochids hard
to remove if wedged in skin. Can grow in containers indoors, but less than full
potential with lack of sunlight.
Insect Control
Tough, almost impenetrable, texture and sharp spines protect cacti from pests.
Tips
Be careful while harvesting. Use gloves. Soaking prickly pears in scalding water
for a few minutes makes peeling skin containing glochids much easier.
Cacti