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ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE
COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT
Health Power
Many effective antioxidants help decrease oxidative cell damage by free radicals.
Contain dietary fiber and helpful phytonutrients called flavonoids, which have
many different functions. Some act as antioxidants; some help maintain blood
consistency without excess clotting; others help regulate blood pressure and reduce
inflammation. Fiber stimulates healthy digestion and helps moderate the bad form
of cholesterol (LDL), contributing to heart health.
Vitamin and Mineral Content
Vitamins – C
Minerals – traces
Disease Prevention
Phytonutrients help reduce risk of heart disease, asthma and female lung cancer.
Early studies (lab and animal) suggest apples may reduce risk of colon, lung and
breast cancer.
How to Grow
One of the most popular, widespread and easily grown fruit trees in the world.
Many different cultivars. Ask local nursery which cultivars best suited for your
climate. Apples are self-sterile and need another variety to cross-pollinate to bear
fruit. Growers often graft two varieties of a species onto one rootstock to produce
fruit from only one tree. Many flavors to choose among. Different varieties best for
cooking, eating fresh and making cider. Many patterns to train trees: fans, bush
trees, dwarf pyramids, espaliers, cordons, stepovers, festooned trees or standard
trees. Plant in spring or late fall. Trees prefer sunny, sheltered site with soil pH just
above 6. Add lime to raise pH, if needed. Prepare soil by digging hole large enough
to accept tree without altering root structure. Amend removed soil and around
hole with organic matter and nutrients like aged compost or planting mix. Plant
tree in style recommended for particular cultivar. Usually plants are bare-rooted
or container grown. Some cultivars need ground stake for support. Water during
dry weather and when apples begin to swell. Stop watering when apples begin
to ripen. Apples are ripe and ready when a soft lift and twist removes them easily.
Avoid bruising apples during harvest if you want them to store well. Discard any
with signs of rot or disease. Store healthy apples, one variety to a bag with holes
for airflow, in a cool place that will not freeze. During growth season, remove
any apples that appear infected or dead. Thin out branches that block light from
reaching interior of tree. Enjoy.
Insect Control
Apple pests are aphids, wooly aphids, winter moths, coddling moth, apple sawfly
and wasps. If pests threaten integrity of entire harvest, effective treatments are
same as for aphids and sawflies on apricots. See Plums for dealing with wasps.
Female winter moths have no wings and must crawl up tree to lay eggs between
autumn and spring. Tie a sticky band around bottom of tree trunk during egg laying
period. Wooly aphids cover themselves with wax-like lining, making them hard to
remove with sprays. For large quantities building up, cut them out. Maggots inside
apples probably come from coddling moths. Hang pheromone traps, which confuse
males and keep them from finding females to fertilize eggs.
Tips
Apples harvest at two times. Early in summer just before they ripen. Left on tree they
get soft and mushy. Harvest later varieties in fall or early winter. Apple trees take
about two years to bear fruit. Reapply fertilizer over the roots each spring to stimulate
nutritious development. Each winter, pick up fallen leaves to prevent fungus or
disease from over wintering next to tree. Note: Eat the skin, which holds the beneficial
nutrients. Another reason to grow organic apples with natural, uncontaminated skin.
INGREDIENTS
3 large eggs
¾ cup whole milk
¾ all-purpose flour
1 teaspoon vanilla extract
¼ teaspoon kosher salt
1 teaspoon ground cinnamon
4 tablespoons unsalted butter
1 large Pink Lady apple,
peeled, sliced ¼” thick
1 tablespoon light brown sugar
1 tablespoon honey
INSTRUCTIONS
■ Preheat oven to 425°. Prepare batter by stirring eggs, milk, flour, vanilla,
salt, and ½ teaspoon cinnamon in a large bowl until well blended.
■ Melt 2 tablespoons butter in a 10” cast iron skillet, over medium heat. Toss
apples, brown sugar and ½ teaspoon of cinnamon while cooking until apples
are well coated and softened, about 5 minutes. Pour onto heat resistant plate.
■ Clean skillet and heat for 8-10 minutes. Add remaining 2 tablespoons of
butter to skillet, coating bottom and sides. Add apple in a single layer to
center of skillet; pour batter over. Bake until batter is puffed and browned
around the edges and center is set like a custard, 12–15 minutes.
■ Serve drizzled with honey.
Apple Dutch Baby
RECIPE CARD
Apples
Health Power
Burdock has been used for centuries as an alternative herbal medicine. Diuretic
(urine producing) properties help “flush” the body as it removes excess water.
Some cancer patients say it enhances quality of life. Found in popular cancer
remedies like Essiac and Hoxsey formula. May lower blood glucose levels,
which helps prevent and manage diabetes. Useful in treating skin conditions
(wounds, eczema, acne and psoriasis) by mixing into a cream-like lotion and
applying directly to clean skin. Reduces throat pain and is found in some cold
medicines. Detoxifies liver, kidneys, gallbladder and lymph system. Fiber
stimulates digestive tract, helping relieve constipation. Side effects include
dry mouth, slowed absorption of nutrients like iron, laxative action and slower
heart rate. Not recommended if you take prescription drugs or are pregnant.
(Can stimulate uterus.)
Vitamin and Mineral Content
Vitamins – B6 (Pyridoxine), B9 (Folate) and C
Minerals – Manganese, Magnesium, Potassium, Calcium, Copper and Iron
Disease Prevention
May help reduce symptoms or onset of diabetes, gout, ulcers, rheumatoid and
osteoarthritis, acne, psoriasis and potentially many cancers.
How to Grow
A great leafy vegetable native to Europe and Asia. Very efficient because both
roots and shoot are edible. Hardy and able to grow in variety of climates (warm
and humid to cool and dry). In cold winters (down to 0˚F), plant loses leaves
but regenerates them in spring. Sub-zero may compromise roots. Prefers
well-drained, deep soil with light, sandy loam for deep rooting. Choose site
with full sun. Needs soil pH close to 7 for best nutrient uptake. When preparing
soil, avoid working in compost or manure, which may cause roots to fork out.
Phosphorus helps spur root growth. Plant in site composted for previous crop
and work in some ground rock phosphate or fish bone meal. When soil warms
up (usually in spring), soak seeds for a half day to prepare for germination.
Plant out directly about ¾ inch deep. Space or thin plants to 10 inches apart in
rows 10 inches apart. Water regularly at first to keep surface moist. Seedlings
pop up in about 2 weeks. A week after that, change watering regime to one
deep watering weekly to promote downward root growth. (Roots go as deep as
2-3 feet.) When seedlings grow more than a few inches, mulch around plants
to retain moisture and deter weeds. Harvest during any part of development.
Expect roots to mature near end of summer or early autumn. Loosen soil
around roots without damaging. Carefully wiggle roots out by pulling on tops.
Harvest when mature, or they get too woody to eat.
Insect Control
Common pests are nematodes. To prevent, plant French marigolds (Tagetes
patula) or Mexican marigolds (Tagetes minuta). Work them into soil and let rot
before planting burdock.
Tips
Young roots are eaten raw similar to radish with a little salt. Older roots used
more for cooking. Can be stir-fried, roasted, braised, pickled, added to soups,
made into tea or used in a drink. Young leafy portions can be eaten as a green
in salads and sandwiches.
Burdock