VEGETABLES / LEAFY & GREEN / ARTICHOKES

1

TABLE OF
CONTENTS
Click on the chapter title to jump on the desired topic

Introduction................................................................................................................ 6

VEGETABLES
Cruciferous

Arugula................................................................................................................................................ 8

Bok Choy.............................................................................................................................................11
Broccoli..............................................................................................................................................14
Brussels Sprouts.......................................................................................................................... 17
Cabbage......................................................................................................................................... 20
Cauliflower..................................................................................................................................... 23
Collard Greens............................................................................................................................. 26
Horseradish................................................................................................................................... 29
Kale...................................................................................................................................................... 32
Kohlrabi............................................................................................................................................ 35
Radishes.......................................................................................................................................... 38
Swiss Chard....................................................................................................................................41
Turnips...............................................................................................................................................44
Watercress..................................................................................................................................... 47

Leafy & green

Artichokes........................................................................................................................................51

Dandelion Greens......................................................................................................................54
Endive................................................................................................................................................57
Leafy Greens.................................................................................................................................60
Lettuce...............................................................................................................................................63
Malabar Spinach.......................................................................................................................66
Moringa............................................................................................................................................69
Mustard Greens.......................................................................................................................... 72
Okra..................................................................................................................................................... 75
Radicchio........................................................................................................................................ 78
Spinach..............................................................................................................................................812

Edible stems

Asparagus......................................................................................................................................85
Celery.................................................................................................................................................88
Rhubarb............................................................................................................................................. 91

Root vegetables & tubers

Beets................................................................................................................................................... 95
Carrots.............................................................................................................................................. 98
Parsnips........................................................................................................................................... 101

Alliums

Chives.............................................................................................................................................. 105
Garlic................................................................................................................................................ 108
Leeks................................................................................................................................................... 111
Onions.............................................................................................................................................. 114

Legumes

Green Beans................................................................................................................................. 118
Snow Peas......................................................................................................................................121

Fungi

Mushrooms...................................................................................................................................125

FRUITS
BerriesAvocado......................................................................................................................................... 130

Blackberries................................................................................................................................. 133
Blueberries.................................................................................................................................... 136
Pomegranate............................................................................................................................. 139
Raspberries.................................................................................................................................. 142
Strawberries................................................................................................................................ 145

Citruses

Lemons........................................................................................................................................... 149

DrupesCherries.......................................................................................................................................... 153

Figs..................................................................................................................................................... 156

Marrow

Cucumbers.................................................................................................................................. 160

Squash............................................................................................................................................ 163
Zucchini.......................................................................................................................................... 166

MelonsMelons..............................................................................................................................................170

3

Nightshades

Bell & Chili Peppers..................................................................................................................174
Eggplant.......................................................................................................................................... 177
Tomato........................................................................................................................................... 180

TropicalDragon Fruit................................................................................................................................. 184

Jackfruit.......................................................................................................................................... 187
Lychee............................................................................................................................................. 190

HERBS
Medicinal

Aloe Vera....................................................................................................................................... 194

American Skullcap.................................................................................................................. 197
Astragalus................................................................................................................................... 200
Chamomile................................................................................................................................. 203
Fenugreek.................................................................................................................................... 206
Milk Thistle.................................................................................................................................... 209
Oregano..........................................................................................................................................212
Turmeric..........................................................................................................................................215

Ornamental

Bergamot.......................................................................................................................................219
Sage..................................................................................................................................................222

Aromatic

Caraway........................................................................................................................................226
Dill.......................................................................................................................................................229
Eucalyptus....................................................................................................................................232
Fennel..............................................................................................................................................235
Lemongrass.................................................................................................................................238
Mint.................................................................................................................................................... 241

Culinary

Chia.................................................................................................................................................. 245
Cilantro.......................................................................................................................................... 248
Cumin...............................................................................................................................................251
Flax.................................................................................................................................................... 254
Ginger..............................................................................................................................................257
Marjoram...................................................................................................................................... 260

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Parsley............................................................................................................................................ 263
Rosemary..................................................................................................................................... 266
Saffron............................................................................................................................................ 269
Stevia...............................................................................................................................................272
Tarragon........................................................................................................................................275
Thyme..............................................................................................................................................278
Vanilla Beans.............................................................................................................................. 281

FLOWERS

Amaranth..................................................................................................................................... 286
Cyclamen.....................................................................................................................................289
Dahlia...............................................................................................................................................292
Honeysuckle................................................................................................................................295
Hydrangeas.................................................................................................................................298
Lavender........................................................................................................................................ 301
Nasturtium................................................................................................................................... 304
Peonies............................................................................................................................................307
Sunflowers.................................................................................................................................... 310
Sweet Alyssum.......................................................................................................................... 313
Tulips................................................................................................................................................ 316
Wildflowers................................................................................................................................... 319

About Dr. Mercola ............................................................................................322
Sources and References .............................................................................323

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INTRODUCTIONINTRODUCTION
Have you ever wanted to grow your own food, but didn’t know where to
start? While it can be intimidating at first, anyone can start their own garden, and abountiful harvest nurtured by your own hands is always well worth the time and effort.
Growing your own fruits and vegetables provides peace of mind, since you’rein control of the growing environment, from seed selection to harvesting. Usingsustainable, regenerative farming methods for your garden not only guarantees thatyour food is free from harmful chemicals, but also reduces your carbon footprint(or what’s called “foodprint”).

Having a food garden also allows you to harvest produce at their peak ripeness,

which is also when they’re at peak in terms of nutrition, flavor and texture. What’smore, the simple act of going outside to tend to your plants can benefit your health,

as it helps you stay active and even lets you get some much-needed vitamin D fromthe sun.

With the threat of food shortages and inflation spiraling out of control, having avariety of fruits and vegetables just a few steps away from your kitchen is also asmart way to guarantee your food supply in case of emergencies and save money inthe long run.

There’s no arguing that growing your own food is one of the most rewarding ways
you can do for your health and the Earth. If you’re ready to start gardening, thise-magazine can help you learn basic gardening skills, including how to choose theright plant varieties, the best time of the year to plant, when to water and harvest, andso on. Read this thoroughly, and hopefully, by the time you reach the last page, youhave all the know-how that you need to make your home garden flourish along withyour health.

Dr. Joseph Mercola

6HOW-TO-GROW

VEGETABLES(Cruciferous)

How to Grow ArugulaBest time to plant:

Early spring or

Harvest: 40 days after planting

fall

While known as a salad green with a tangy,slightly peppery kick, arugula is actually a

relative of the cruciferous family, which includes
radishes, Brussels sprouts, kale, cauliflower
and broccoli.

Like other members of this family, arugulacontains a number of medicinal nutrients,

including cancer-fighting compounds andcarotenoids known for their importance forgood eyesight.

Health Benefits of Arugula
Arugula also contains about 480 milligrams(mg) of nitrates per 100-gram serving, whichyour body uses as raw material to make nitricoxide (NO), an important biological signaling
molecule that supports normal endothelial
function and protects your mitochondria.

Acting as a potent vasodilator, NO helps relax

and widen the diameter of your blood vessels,

supporting healthy blood flow and oxygenationof your tissues. It also carries away wastematerial and carbon dioxide. A diet high innitrate is a natural strategy recommended

DID YOU KNOW?
Arugula contains the highest levels of

nitrates of any vegetable, which may help
lower blood pressure.

8

for the treatment ofprehypertension andhypertension (high bloodpressure), and helps

protect against heart
attacks.

VEGETABLES / CRUCIFEROUS / ARUGULA

Growing Arugula
Arugula is a cool season crop, and can be added to your fall garden plantings. It's forgiving in that it

can tolerate low-fertility soils and frost, and is really easy to care for, although it does best in humusrich soils with a pH between 6 and 6.8. Seeds germinate best at temperatures between 40 and 55
degrees F (4 to 12 degrees C). Plant your seeds directly into your garden bed, but avoid planting
them in a spot where you just harvested another cabbage family crop.

There are two main types of arugula. Common arugula (Eruca sativa) is best for eating andcooking, as it produces large, lush growth, while the wild Italian arugula (Eruca selvatica) —which does have a bolder flavor — tends to be more stemmy. The Italian variety will also bolt faster.

COMMON ARUGULA(Eruca sativa)

WILD ITALIAN ARUGULA(Eruca selvatica)

Plant your seeds about one-fourth inch deep, 1 inch apart. Rows should be about 3 inches apart.

Seedlings will sprout in about 10 to 14 days. Arugula will do well planted next to lettuce and peas. For
a continuous harvest through the fall, plant new seeds every two weeks up until about four weeks

before your first frost date. Dry, hot weather will speed bolting. If temperatures are still on the highside, you can slow bolting by providing shade and making sure the soil doesn't dry out.

A common cabbage family pest is the flea beetle. Row covers canbe used to protect tender seedlings. Another protective measure isto sprinkle food grade diatomaceous earth around the seedlings.

Diatomaceous earth is available at most garden centers. One drawback
is that it will kill any soft-body insect, so in addition to fleas, it could also
have a detrimental effect on worms and even bees. For this reason, it'sbest to use it only when absolutely necessary.

Another alternative suggested is Reemay fabric. Used as a row cover, it

allows about 75% of sunlight through, and is permeable enough to allow

water through — but not the pests. Simply pin the fabric down so that it's
loosely covering the plants, allowing for growth.

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VEGETABLES / CRUCIFEROUS / ARUGULA

Harvesting Arugula
Mature arugula is ready to harvest in about 40 days. "Graze"

harvesting means selectively picking just a few leaves here

and there to add to your cooking. The smaller the leaf, themilder its flavor will be. Alternatively, use a pair of garden

shears to cut back about one-third of each plant, selecting
the largest leaves in each bunch. The remainder willcontinue to regenerate and grow back.

Once the arugula starts to flower, it'll startturning bitter. At this point, your best option is to pull thewhole plant out by its roots. Salvage whatever leaves you

still find edible and compost the rest. Arugula tends to bolt
quickly, so keep an eye out for the telltale signs of flowers
and harvest right away. Ideally, harvest at a time when
it's cooler and shadier, as the leaves will wilt quickly
when cut in full sun.

Arugula seeds are easy to collect and save,and can be stored for up to five years. The plant
will produce small, white flowers. Once flowers

emerge, small seed pods will start to form along
the stem. If you like, you can actually eat theseeds. They have a strong spicy kick, similar to aradish. Once the plant bolts, the leaves will turn
bitter and begin to brown.

There are a number of ways to collect the seeds.
Some will cover the stem with a nylon stocking
to catch the seeds as the pods break open.
Alternatively, clip the stem, tie a paper bag
around it and hang upside down to dry.

To check if the seeds are ready to be collected,

gently shake the seed pod. The seeds are readywhen you hear them rattling around inside thepod. Eventually, the pods will break, releasing

the seeds, or you can crush the pod if you like.

Store your seeds in a paper envelope or jar in acool, dark, dry place. Alternatively, store them ina zipper bag in your refrigerator.

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Arugula is a popular salad green,
but can be added to any number ofdishes, such as sandwiches and hot orcold pesto, although it will lose someof its peppery punch when cooked.

How to Grow Bok ChoyBest time to plant:

Late winter toearly spring

Harvest:Spring toearly summer

Bok choy (Brassica rapa) is a type of Chinese
cabbage characterized by broad green leaves

flaring outward from an upright head. Its stalks,
which resemble a fatter type of non-stringcelery, can be either green or white. Bok choyflower stalks emerge from the center of theplant during warm weather and can shoot up
to be twice the size of the plant. Because bok

choy matures quickly and regrows easily, you

won’t regret the time spent cultivating this tasty,
nutrient-dense vegetable.

Health Benefits of Bok Choy
As a dark green leafy vegetable, bok choyis a rich source of vitamins A, C and K,

as well as minerals such as calcium and

FUN FACTiron. Following are some of the healthbenefits of bok choy:

Beyond its use in the Koreanfermented dish known as kimchi,

Builds healthy bones The calcium,

bok choy is delicious in stir-fries

zinc in bok choy, as well as its healthy

crunch to salads and sandwiches.

iron, magnesium, phosphorus andor eaten raw, adding a satisfying

amounts of vitamin K, support yourbody in building and maintaining healthybone structure and strength.

Decreases blood pressure Calcium,magnesium and potassium, all of which
are present in bok choy, have beenfound to decrease your blood pressure

naturally. Potassium, in particular, acts as avasodilator to relieve tension on your bloodvessels.

Encourages immunity

The vitamin C found in bok choy helps

stimulate the production of white blood cells,

while selenium also plays a role in fighting

infection by stimulating production of yourbody’s killer T-cells.

Improves eyesight Bok choy is agood source of vitamin A, as well as the
carotenoids lutein and zeaxanthin —nutrients known to protect your eyes andlower your risk of age-related maculardegeneration.

11

VEGETABLES / CRUCIFEROUS / BOK CHOY
Possesses anticancer properties

Promotes healthy skin Bok choy’s rich

Bok choy contains powerful antioxidants likestores of vitamin C support your body’s

as isothiocyanates, lutein, sulforaphane,

supple skin. Vitamin C is also a powerfulvitamins A and C and phytonutrients suchthiocyanates and zeaxanthin, which

stimulate detoxifying enzymes and may

protect against cancers of the breast, colon,lung and prostate. Folate and selenium also
play anticancer roles.

need for collagen, which is vital for healthy,
antioxidant that may help reduce your risk
of skin damage. The iron and zinc in bok

choy play a role in collagen production andmaturation as well.

Growing Bok ChoyBok choy is a biennial plant and somewhat winter-hardy. As a cool-season crop, it will quickly flower and bolt

to seed when temperatures warm up in the spring. Here’s

what you need to know to grow bok choy in containers or yourvegetable garden:

CIRCLE-CHECK Soil - Bok choy will flourish in well-draining soil with lots ofrich, organic matter, ideally with a pH of 6.5 to 7.0.

CIRCLE-CHECK Sowing indoors - To get a jump-start on the growing

season, start bok choy seeds indoors about four to five
weeks before the last expected frost in your area. Plant
seeds one-half inch deep, spaced 1 inch apart. Bok choyseeds germinate quickly, usually within four to eight days.

CIRCLE-CHECK Sowing outdoors - You can directly seed bok choyoutdoors, in containers or your garden bed, beginning one
to two weeks before the date of your last expected frost. The
planting instructions for indoor sowing also apply outdoors.

CIRCLE-CHECK Sun - Bok choy can handle full sun, but will thrive in partial
shade. Three to five hours of sun daily is ideal. In summer,
partial shade can prevent your plants from prematurebolting.

CIRCLE-CHECK Thinning - Thin your plants when they have a couple ofinches of growth. For full-sized bok choy, thin to allow forat least 6 to 8 inches, about 15 to 20 centimeters (cm), of
spacing between plants. The thinned plants are edible andwill be tender and delicious, so be sure to eat them!

CIRCLE-CHECK Transplanting - Do transplants when nighttime

temperatures are consistently maintained above12

50 degrees F (10 degrees C). If you move them outdoors in cooler temperatures,
be sure to cover them. When exposed to frost or prolonged cold temperatures,
bok choy plants may mistake it for winter and start to bolt as soon as the weather
warms up.

CIRCLE-CHECK Watering - Water your starter soil and garden bed well before planting the seeds
and immediately after. During the growing season, bok choy requires consistentwatering, especially in the fall. Dry conditions will result in less juicy ribs and may
also cause premature bolting.

CIRCLE-CHECK Pest prevention - Use floating row covers to minimize damage from pests likecabbage loopers, cabbage worms, flea beetles, aphids, slugs and white flies.

There are four basic ways to grow and harvest bok choy:
Baby bok choy Plant seeds for these fast-maturing dwarf varieties 3 to 4 inches (about 8 to 10 cm) apart in every

direction. Slice entire mini-heads off at soil level when they reach a desirable size or as soon as you see the tip of aflower stalk rising out of the center of the plant. For a continuous supply, plant a few dozen seeds every two weeks
throughout the spring and, if desired, again in midsummer to fuel your fall harvests.

Baby bok choy greens Ready to harvest in as little as 30 days, baby leaves are the speediest way to grow bok choy.

You’ll want to plant about 60 to 100 seeds per square foot in your garden. As soon as the plants reach 4 to 5 inches (10 to
13 cm) tall, you can begin harvesting the leaves by cutting about 1 inch above the base of the leaves. For a continuous
supply of fresh greens, plant new seeds every four to six weeks throughout the growing season.

Individual ribs and leaves Cultivate bok choy as you would a whole,mature plants (see below), but start harvesting individual leaves as soon
as the first outer leaves present with fat crisp ribs. This usually happens

in about 45 to 60 days after seeding. For a continuous supply, plant a few

seeds every four weeks throughout the spring and again in midsummer if
you want a fall harvest.

Whole mature plants Large bok choy plants can take 60 to

80 days to fully mature. You can shorten the time in the garden bystarting seeds indoors and transplanting when overnight temperatures
stabilize around 50 degrees F (10 degrees C). For a continuous supply,
plant a few seeds every two weeks during springtime and again
beginning in midsummer if you want a fall harvest.

Harvesting Bok Choy
Given proper growing conditions, and depending on the variety,weather and climate, the most common types of bok choy reachmaturity in about 45 to 60 days.

The best technique for harvesting bok choy is to use a sharp knife to slice theplants off about 1 inch above the ground. (Remember: Using the rightknife can increase nutrients.) In doing so, bok choy will automaticallyregrow a second time. The new crop will be characterized by smaller yet
equally tasty leaves and stalks.

13How to Grow Broccoli

Best time to plant:

Spring or

fall

Harvest:Summer orlate fall

While broccoli (Brassica oleracea var. italica)
requires certain growing conditions to thrive, it

is a great choice for a home vegetable garden.
Here's what you need to know to successfully
grow broccoli.

Health Benefits of Broccoli
With each satisfying crunch, broccoli delivers
great-tasting nutrition and a slew of healthpromoting benefits. It’s low in calories andcontains fiber, which is vital to your digestive
health.

It also contains vitamins A and K, B vitamins, aswell as iron, magnesium, potassium, selenium
and zinc. Furthermore, it’s an excellent sourceof phytonutrient glucosinolates, flavonoids

and other health-boosting antioxidant andanticancer compounds. According to Mother
Earth News,"broccoli is a nutritional superfood thatwill strengthen your immune system, help
maintain strong bones, and help protect
you from cancer and heart disease."

DID YOU KNOW?
Broccoli has twice the vitamin Cof an orange!

14

VEGETABLES / CRUCIFEROUS / BROCCOLI

Growing Broccoli
You may be able to buy broccoli seedlings
from a local nursery, but I recommend

Ideal Growing
Conditions
for Broccoli

starting your own plants from organic seeds.
It's easy to do, and you will enjoy the processof seeing tiny seeds transformed into hearty

As you make plans to grow your own broccoli,

successfully cultivate broccoli in your garden

aspects that must be considered to create theplants. Below are tips that will enable you toMother Earth News presents four importantor on your patio:

ideal growing conditions.

1. Sow broccoli seeds indoors seven tonine weeks before the date of the last
expected frost.

2. After germination, which is usuallyfour to five days, maintain your plants
under lights or place them in a sunnyarea with a temperature of 60 to 65
degrees F (16 to 18 degrees C).

3. Keep the soil moist but not wet.
4. To avoid premature heading,seedlings must be about 6 inchestall, about 15.24 centimeters (cm),with two to four true leaves, before

they can be transplanted into yourgarden.

5. You must harden the plants for atleast one week prior to transplanting.

6. When transplanting the broccoli

seedlings into your garden, be sure

to set the plants 1 to 2 inches (2.54 to
5.08 cm) deeper in the garden thanthey grew in the indoor containers.

SeasonBroccoli is a cool weather crop, so
you'll achieve the best results bygrowing it in spring or fall. Cool days and nights are
essential once broccoli flower heads begin to form.
Broccoli grows best when soil temperatures range
between 60 and 70 degrees F (16 and 21 degrees C).

Soil

Broccoli seedlings will thrive when they
are planted in compost-rich, well-drained
soil. A soil pH between 6.0 and 7.0 is optimal. If
using an existing garden bed, be sure to loosen
up the top layer of soil, mixing in about 1 inch ofmature compost prior to planting.

Sun

Keep in mind that broccoli prefers
full sun. If you live in an area prone towarmer temperatures, a little bit of shade will
prevent your broccoli plants from bolting.

Supplements

To give your broccoli
plants an added
boost, you may consider supplementing yoursoil with a high-nitrogen, organic fertilizer like
alfalfa meal. If you have access to composted
poultry manure, that also works well. Water the soil
thoroughly before transplanting seedlings.

7. Space them 1 to 2 feet (30 to 60 cm)
apart in rows that are roughly 2 to
3 feet (60 to 90 cm) apart; proper

spacing is important since crowding
will result in smaller heads.

8. Gently pat the soil around each plant.
15

VEGETABLES / CRUCIFEROUS / BROCCOLI

Additional Tips for a Bountiful Harvest

Here are a few additional considerations that will help you grow a bountiful broccoli harvest:
check-circle Maintain the garden bed free of weeds and keep the soil loose.
check-circle When daytime temperatures exceed 75 degrees F (24 degrees C), add a thick layer of organic
mulch to conserve moisture and cool the soil.

check-circle Broccoli must be well watered: Plan to add 1 to 1.5 inches (about 2.5 to 4 cm) of water a week.
check-circle During dry spells, soak the plants extra well, as a lack of water will result in tough stems.
check-circle During unseasonably cool weather, you may want to protect your broccoli plants with cloches
or row covers.

check-circle For a spring crop, fast-maturing varieties like Packman are an excellent choice, whereas a slowmaturing variety like Marathon works great in winter in areas where the ground does not freeze.

If you're dealing with cabbage root maggots,

plant your seedlings deeply and press the soil

firmly around each stem. You can also prevent

adult cabbage worm maggots from laying theireggs by placing a square of window screen or alightweight cloth around each broccoli plant.

Harvesting Broccoli
When your plants reach maturity, harvest

broccoli heads while the beads in most of thecrown are still tight, before the florets begin to

Preventing Pests

While it’s the least affected of all cabbage-family plants, broccoli can still be vulnerable

to pests, including leaf-eating caterpillars,army worms, cabbageworms, cabbage
loopers, aphids, flea beetles and slugs.

the point where the stems begin to separate.
Mother Earth News suggests you cut thestems at an angle to prevent water frompooling inside the stem, where it may potentiallycause rot.

After harvesting the main head, tender side

The best way to deter pests is to use row covers.

shoots should continue to form along the lower

these pests than spring ones.

it, and broccoli will keep producing until the

If insect involvement is light, you may be able

you can expect to achieve a yield of 1 pound of

Fall crops tend to have fewer problems withto get by with inspecting the plants regularly
and removing any offending pests by hand.
16

open and turn yellow. It's best to cut just below

stalk. Continue watering the plant and cutting

weather turns too hot or too cold. If all goes well,broccoli per foot, assuming plants are spaced
about 1.5 feet (46 cm) apart.

How to Grow Brussels Sprouts
Best time to plant:

Early to mid-summer

Harvest:Mid-fall or

early winterBrussels sprouts (Brassica oleracea var.

gemmifera) are a valuable addition to yourhome garden, and while they require quite a
bit of space, they are among the hardiest of

the cabbage family. If you time your planting tocoincide with fall frost, they'll actually be tastier,as the overnight chill brings out their sweetness.
While they rarely do well in hotter climates,

some newer hybrid varieties allow for greatertemperature variances.

Health Benefits of Brussels Sprouts
Brussels sprouts contain higher amountsof glucosinolates than broccoli. The

glucosinolate glucoraphanin, in particular,

acts as a precursor of sulforaphane, which

influences carcinogenesis and mutagenesis.

In one study, men who ate about 1.5 cups of Brussels
sprouts daily for five weeks had a 28% decrease in
DNA damage, which the researchers concluded showed"that consumption of cruciferous vegetables [Brussels
sprouts] may result in a decreased cancer risk."
One cup of cooked Brussels

sprouts also contains more than

240% of the recommended dietary

allowance for vitamin K1, and nearly

FUN FACT

130% of the RDA for vitamin C.

Brussels sprouts have been found to be lessmanganese, potassium (which

retaining far more of their glucosinolate

They're also a good source of fiber,

severely affected by the blanching process,helps control your blood pressure bythan broccoli when blanched.

balancing the rather high sodium),choline, B vitamins, antioxidants and other
health-promoting phytochemicals.

17

VEGETABLES / CRUCIFEROUS / BRUSSELS SPROUTS

Growing Brussels Sprouts
A perfect cool weather crop, transplant your Brussels sprout plants into your garden about 100

days before the first frost date. You can start your plants either indoors or out. If growing them

directly in your garden, plant the seeds about 1/2-inch-deep (1.3 cm) and once they've reached aheight of about 5 inches (around 13 cm), thin them out so that they're spaced about 2 feet (60 cm)
apart. They'll grow best in full sun but can handle partial shade.

Alternatively, start your seeds indoors in starter containers four to five weeks before transplanting.

When transplanting them into your garden, plant them a little bit deeper than they originally grew.
The lowest leaves should be just above ground. Mulching around them will help retain

moisture. If you let them dry out, the crop will usually fail.

As the plant matures, remove yellowing leaves

to allow the sprouts room to grow. Just be sure
As for the soil, it should drain well, but needs
to be packed or pressed, as excessively

loose soil will encourage clubroot, a common
disease affecting the cabbage family. Onceor twice a month, spray the leaves
with compost tea or seaweed

extract. They're very nitrogen

dependent, so be sure to use plentyof high nitrogen compost. Brussels

sprouts also grow well next to bushpeas and beans for this reason, as

these plants deliver an extra shot of
nitrogen to the soil.
18

to leave several of the largest, healthiest leaves
toward the top. If you want or need the plant

to mature faster, pinch off the top of the plant,

but make sure you still have some healthy, fully
expanded leaves remaining.

Another growth-promoting tip by the MIgardener issnapping off most or all the leaves, leaving only a healthy
bunch at the crown, promoting maturation of the Brussels
sprouts. This will shock the plant into maturation andfunnel energy toward the sprouts.

VEGETABLES / CRUCIFEROUS / BRUSSELS SPROUTS

Harvesting Brussels Sprouts
The Brussels sprouts are ready to harvest in 80 to 100 days
(depending on the variety) or when they're about 1 inch

(2.5 cm) in diameter. You can let them grow larger, but thesmaller ones are more tender and tend to have a more

pleasant flavor. Harvest the sprouts from the bottom,

up, by twisting them off the stem.

Should you expect a hard freeze, you can still salvage yourcrop. Dig out the plant, remove any remaining leaves, hangthe plant upside-down in a cool place and harvest as the

sprouts mature. Sprouts that fail to develop into firm heads,

remaining loosely bound instead, is a sign of heat exposure.
Essentially, the weather was too warm.

Also avoid washing them before storing.

Simply remove any damaged outer leaves andplace them, unwashed, in the vegetable bin inyour fridge. Wash them right before cooking if
needed.

The best way to preserve your Brussels sprouts
if you cannot eat them within a day or two of
harvesting is to freeze them. But first, theyneed to be blanched. After picking off any

damaged or coarse outer leaves, wash themand sort by size into small, medium and large.

Flavor goes
hand in handwith freshness
so avoid storing or refrigerating
your Brussels sprouts for morethan two days.

Small heads should be blanched for threeminutes, medium-sized sprouts for four minutes
and large heads for five minutes. You canblanch 1 pound (about 1/2 kilo) of sprouts in a

gallon of water per batch. To stop the cooking
process, immerse the Brussels sprouts in ice
water for the same amount of time as the

blanching. Drain the Brussels sprouts on a paper
towel. Once dry, pack into a freezer container.
They'll keep for up to one year if frozen at or
below zero degrees F (-18 degrees C).

19

How to Grow Cabbage
Best time to plant:

Harvest:

Early spring or

Mid to late summer orlate summer

winter to

early spring

With its high concentrations of antioxidants
and anti-inflammatory compounds,

cabbage (Brassica oleracea var. capitata)is one of the healthiest vegetables you caneat. You may be tempted to rely on your local
grocery store for cabbage, but growing yourown is so much more rewarding, both in termsof freshness and flavor. What's more, growing
cabbage is incredibly easy, and if you time

your planting right you can expect to harvest it
during the summer as well as the latecold-weather season.

Health Benefits of Cabbage
It contains powerful antioxidants like vitamins A

and C and phytonutrients such as thiocyanates,
lutein, zeaxanthin, isothiocyanates andsulforaphane, which stimulate detoxifying

enzymes and may protect against breast, colonand prostate cancers. Cabbage also contains a
wealth of anti-inflammatory nutrients to

help keep inflammation in check.

Among them are anthocyanins, a type ofpolyphenol that is particularly plentiful in red

cabbage, although all types of cabbage containanti-inflammatory polyphenols. Cabbage also
contains healthy amounts of B vitamins, including folate (which is better than the synthetic form
known as folic acid found in many supplements), vitamin B6, vitamin B1 and vitamin B5.

B vitamins are not only important for energy, they may also slow brain shrinkage by as much as
sevenfold in brain regions specifically known to be most impacted by Alzheimer's disease.

As a cruciferous veggie, in the same family as broccoli, Brussels sprouts and cauliflower, it also

contains glucosinolates, phytochemicals that break down into indoles, sulforaphane and othercancer-preventive substances.

20

VEGETABLES / CRUCIFEROUS / CABBAGE

Growing Cabbage
Cabbage is one of those vegetables that taste better after a frost. This is because as temperatures
drop, the cold causes the plants to break down energy stores into sugar, leading to a sweeter,

tastier flavor. Some types of cabbage can even be grown in temperatures as low as 26 degrees F(-3 degrees C).

Most winter veggies are planted in mid- to late summer so they are strong and ready for when
the temperatures drop, and then ripe for harvest in winter or early spring. Timing this depends

on how long each plant takes to reach maturity, however, and this is where choosing the proper
varieties is key.

While some cabbage plants reach maturityin 90 days, early varieties take just 60 days toreach maturity. Further, you'll probably want

to plant a crop to harvest during the summer
months, as well.

DID YOU KNOW?
Different types of cabbage (red, green and Savoy)
contain different patterns of glucosinolates, whichsuggests you should try to eat a variety for theStarting Cabbage
From Seeds

best health effects.

While you can purchase cabbage plants at

most garden centers, it's easy to grow themyourself from seed. Start seeds indoors eight

to 10 weeks before your last frost of thespring for summer harvests, and 12 to 14
weeks before your first fall frost for latevarieties.

"Place in a sunny spot or under lights
with temperatures between 60 and 70
degrees F (15 to 21 degrees C), and keep
the soil uniformly moist. When daytime
temperatures reach 50 degrees F (10degrees C) and seedlings have three leaves,plant them outdoors," Rodale's Organic
Life recommends.

As for seeds, look for non-GMO, organic seeds
or consider saving seeds from your own crop.
The latter may be a challenge, as cabbage

produces seed in its second year (it's a biennial
crop). This means only areas with mild winterswill allow the seedlings to survive through thewinter and produce seeds come summer. An
alternative is to transfer cabbage plants in acool place for the purpose of harvesting seeds
the next growing season.

21

Where to Plant Cabbage BestA sunny, well-drained spot works best, and healthy soil

will help your cabbage plants to thrive. Adding organic
compost to your soil is recommended, as is a layer ofmulch or wood chips to help lock in moisture. If yourcabbage leaves start to yellow, adding compost tea,
which is basically the liquid from compost steeped inwater, to the soil as an extra feeding may boost plant
growth and encourage faster maturation.

Cabbage plants are heavy feeders, meaning they
deplete the soil of nutrients relatively quickly. Becauseof this, it's best to plant them apart from other heavy

feeders like broccoli and cauliflower. In addition, rotate
crops each year to discourage diseases. Excess water(including heavy rain) can cause cabbages to split. If you
notice a split starting, or expect a heavy rain to hit, usea spade to sever the plant's roots in one or two spots, or
twist the plant, pulling up slightly, to dislodge the roots.
Both methods will slow the plant's growth, preventing
splitting and bolting. If the cabbage does split, don't

worry — it can still be used to make sauerkraut. As forpests, many, including harlequin bugs, slugs, snails

and cabbage worms can be removed by hand (besure to check the undersides of leaves). Damage from

cutworms can be prevented by placing a "collar" madefrom a plastic cup around young seedlings (push it down
about 1 inch into the soil).

Harvesting Cabbage
When the cabbage head is firm to the touch, use a sharp knife to cut it from the stalk. Heads that

don't feel firm are not yet ready for harvest. Smaller cabbage heads will often grow from the stem,
provided you leave the outer leaves and roots, so don't pull it out of the ground yet. If you're notinterested in encouraging a second crop to grow, the loose outer leaves can be tossed into yourcompost pile or eaten — it's up to you.

Once the harvest is complete, pull the stem and root from the ground and compost the remainders(as long as the plant is healthy; avoid throwing diseases plants into your compost bin). Storecabbage in your refrigerator for two weeks or in cold storage (32 to 40 degrees F or 0 to 4 degrees C)
for five or six months (the latter being perfect for your winter harvest).
22How to Grow Cauliflower
Best time to plant:

Late summer (indoors)

Harvest:SpringCauliflower (Brassica oleracea var.

botrytis), which like broccoli is a member ofthe cruciferous family, contains an impressivearray of nutrients, including vitamins, minerals,
antioxidants and other phytochemicals. It'sa good source of vitamin K, protein, thiamin,

riboflavin, niacin, magnesium, phosphorus, fiber,
vitamin B6, folate, pantothenic acid, potassium
and manganese.

Cauliflower is also packed with natural

antioxidants such as vitamin C, beta-carotene,

kaempferol, quercetin, rutin, cinnamic acid andothers. Antioxidants are nature's way ofproviding your cells with adequate defense
against attack by excessive amounts ofreactive oxygen species. As long as you

FUN FACT

have these important micronutrients,

Cauliflower can be seasoned

damage caused by everyday exposures toto potatoes.

your body will be better equipped to resist

and mashed as an alternative

pollutants, chronic stress and more.

Health Benefits of Cauliflower

Because of its beneficial effects on numerous
aspects of health, cauliflower can easily bedescribed as a superfood. Some of its mostvaluable health benefits include:

Fighting cancer Cauliflower contains the cancer-fighting compounds sulforaphane andisothiocyanates, the former of which has been shown to kill cancer stem cell responsible for metastasis
or spread of cancer.

Boosting heart health Sulforaphane in cauliflower also helps improve blood pressure and kidney

function. Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is
crucial for normal cellular function and proper gene expression, especially in the easily damaged inner
lining of the arteries (endothelium).

Lowering inflammation Chronic inflammation is a hallmark of most disease. Cauliflower contains

anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol, an antiinflammatory compound that may operate at the genetic level to help prevent the inflammatory
responses at its foundational level.

23

VEGETABLES / CRUCIFEROUS / CAULIFLOWER
Supporting detoxification Cauliflower helps your body's ability to detoxify in several ways. It

contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients

important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification
enzymes.

Boosting brain health Cauliflower is a good source of choline, a B vitamin known for its role in brain

development. It also helps improve cognitive function, learning and memory. It may even diminish agerelated memory decline and your brain's vulnerability to toxins during childhood, as well as conferring
protection later in life.

Aiding digestion Cauliflower is an important source of dietary fiber for digestive health.

Growing Cauliflower
Cauliflower tends to require a little more care and attention

than some other vegetables, but with some preplanning, it's an
excellent cool weather crop. Attempts to grow cauliflower intemperatures above 80 degrees F (26 degrees C) will usually
fail. You can start your seeds in late summer, however, if you
plant them indoors in a cool spot. As long as your local

temperature does not fall below 20 degrees F (-6 degrees C),

you can grow cauliflower over winter and harvest in the spring.
As a general rule, you'll want to start your seeds four to six

weeks before the last frost date. Cauliflower will grow best if

started in seed trays with seed compost rather than regularmultipurpose compost.

Sow one or two seeds per cell at a depth of about one-halfinch. If both seeds germinate, select the most robust seedlingand snip off the weaker one with a pair of shears. Avoid pulling
it out as this may damage the roots of the remaining plant.

Cauliflower is finicky whenit comes to soil quality. It
requires high-nutrient soil
and must be well wateredthroughout the growing
season. There are a numberof different varieties tochoose from, dependingon your local climate anddesired maturity rate.

Gently wet the seed tray and place it in a greenhouse, coldframe or windowsill until the seeds germinate, which takes about four weeks. Keep the seeds

moist but avoid overwatering, as when the plant is forced to search for water, it forces a more robust
root system. Excessive heat in combination with insufficient light will result in tall "leggy" seedlings, so
make sure there's plenty of light without cooking the plants.

Before transplanting the seedlings into your garden, harden them off for seven to 10 days byplacing them outdoors, starting with a couple of hours and slowly increasing the time each day.
Once they're ready to be transplanted, keep the following guidelines in mind:

24

VEGETABLES / CRUCIFEROUS / CAULIFLOWER

Soil considerations

Transplant on an overcast day

Cauliflower requires soil rich in nitrogen andpotassium with a pH between 6.0 and 7.0.
Prepare your bed by mixing in a generous
amount of organic compost. Soil should also
be well compacted, so it's best to prepare yourplanting bed a few weeks or months in advance.
Alternatively, be sure to tamp the soil down firmly
with your boot around the plant's roots.

Ideally, transplant your cauliflower on an
overcast day or in the evening to prevent wilting.

Plant and row spacing

Space each plant about 20 to
25 inches apart, with the sameamount of distance between rows.
Placing them too close together
will result in smaller heads, so
avoid the temptation to crowdthem together.

Blanching

If you're growing a regular whitevariety, once the flower heads
reach a size of about 2 inches, besure to provide some shade if
you want to avoid yellowing of
the heads.

Fertilizer recommendations

Every two weeks, apply a natural high-nitrogen
fertilizer such as liquid seaweed feed (best),
fish emulsion, compost tea or a combination ofseaweed and chicken manure pellets. If you noticebrowning of the heads or if the plant develops
distorted leaf tips, the plant is likely lacking in boron.

Watering

An hour before transplanting, water theplant trays. Water again once they're in the
ground but avoid soaking. Mulch will slow
down evaporation and protect against heat.
Make sure the plants stay moist throughout
the growing season. Bitter cauliflower is a signof insufficient watering. Creating a small dam
around the plant will help prevent water runoff.

Pest prevention

Apply a foliar feed like liquid seaweed extract once
every two weeks until the symptoms clear up.
Planting a fall cover crop of vetch or clover will help
enrich the soil with boron for the next season.

Use a featherweight row cover toprotect the plants from pests.

Harvesting Cauliflower
Your cauliflower is ready for harvest once the heads reach a size of 6 to 12 inches in diameter.
Be sure to harvest while the heads are tight and unopened. Using a sharp knife, cut the stem justbelow the head, leaving a few leaves as protection for the curds. Should your crop get hit by a heavy
frost, harvest the frozen heads and cook them immediately. They'll be inedible if you allow the heads
to thaw and refreeze.

Cauliflower is best used right away,
but can stay fresh for a few weeks if

refrigerated. Another alternative, if you needto store the cauliflower for a longer periodof time, is to uproot the whole plant andhang it upside down in a cool, dry place.

This way, the cauliflower will stay fresh for
up to one month without refrigeration.

25

How to Grow Collard Greens
Best time to plant:

Late summer toearly fall

Harvest:Fall orwinterCollard greens (Brassica oleracae var.

acephala) are one of several tasty winter-season vegetables, and some suggest a touchof frost actually improves their flavor. Like all
dark leafy greens, they provide many of thenutrients you need as part of a healthy diet.
Collard greens rank No. 3 in the Environmental
Working Group's 2023 “Dirty Dozen” list,
and have been called out in the past as“commonly contaminated with highly toxic
organophosphate insecticides.” If you areunable to buy organic collard greens in yourarea, that is just one more reason to consider
growing your own.

Health Benefits of Collard Greens
Collard greens pack a wealth of cancer-

fighting glucosinolates that support healthy
detoxification and fight inflammation. They’realso rich in phytonutrients such as di-indolyl-

methane and sulforaphane, which have beenshown to help inhibit cancer cell growth and

DID YOU KNOW?
Collard greens are an excellent

nondairy source of calcium, with

one cup containing 83.5 milligramsof this important mineral.

kill cancer cells,
especially withrespect to breast,
cervical, colon,

prostate and ovariancancer.

The presence ofantioxidants likevitamins A, C and E, as well as caffeic acid, ferulic acid, kaempferol and quercetin, help your bodyward off oxidative stress, which has been associated with chronic disease and premature aging.
They’re also a great source of fiber, which helps support healthy digestion, as well as vitamin K,
manganese, choline, iron, copper and vitamins B2 and B6.
26

VEGETABLES / CRUCIFEROUS / COLLARD GREENS

Growing Collard Greens
Because collard greens are a cool-season vegetable, if you live in the South, you can plant seeds
directly in late summer to early fall for a winter harvest. If you reside in a northern climate, you'll

want to plant collards a few weeks earlier for a fall or winter harvest. Collard greens can toleratetemperatures as low as 20 degrees F (-7 degrees C).

If you prefer a summer harvest, you'll need to plant collards in the early spring, as soon as the groundcan be worked, and plan to keep them well watered. Collard greens require adequate moisture

to thrive in summer heat. As a member of the cabbage family, collards growing in heat may bolt,
although they are more tolerant of heat than cabbage.
Another option is to plant seeds indoors in spring,

Collards are distinguished as either loose-leaf
or loose-head. For a steady supply of leaves
about 3 to 4 inches tall, about 8 to 10 centimeters (cm).
throughout the growing season, I suggest
Due to their hardiness, you can move them outdoors as
you plant a loose-leaf variety. If you would
early as three to four weeks before the last spring frost.
be more comfortable harvesting the whole
In most U.S. growing zones, you can enjoy two collard
plant at once, choose a loose-head variety.
harvests by planting one crop in early spring andabout four to six weeks before your area's last frost.

Place the transplants in your garden when they are

another one in late summer.

soil is sandy. To ensure the healthy growth, collards

Planting
Requirements for
Collard Greens

little shade in times of intense heat.

Thinned seedlings make a tasty addition to salads or

The ideal growing environment for collard greens is

in moist, compost-rich soil that is well drained. A

soil pH of 6.5 to 7.5 is best. For maximum results, add

aged compost to your garden bed or containers

prior to planting. This is especially important if yourrequire full sun. That said, they could benefit from a
Plant the seeds one-fourth to one-half inch (0.6 tocoleslaw, or they can be planted elsewhere in yourcrowding, rows of collards should be spaced 2 to 3

regularly. Underwatering can cause the greens to

1.27 cm) deep and 3 inches (8 cm) apart. To avoid

feet (5 to 8 cm) apart. The plants will get large andneed ample room to grow. To ensure an abundantgarden. To ensure tender leaves, water collard plants
become stringy. Side dress plants with compost at
midseason.

crop, you'll want to plant two or three collard

If you have limited space, you can grow collards inyou eat a lot of greens or are inclined to share youra single collard plant. If you have larger containers,

plants per family member, and even more if

bounty with friends or neighbors. Once establishedand a few true leaves appear, thin collards to about
12 inches (30.5 cm) apart.

containers. A 10-inch (35 cm) pot will accommodate
set the plants on 18- to 24-inch (46 to 60 cm) centers.
Before adding collards to your garden, give somethought to the other plants you will be growing.

27

VEGETABLES / CRUCIFEROUS / COLLARD GREENS

Collards will either thrive or underperform depending on the companion plants
you place around them. For best results:

Plant collards near:
Peppers

Southern peas

Tomatoes

Pest & Disease Prevention
The tough leaves of collard greens afford
some degree of protection against pests

Never plant collards near:
CeleryPotatoes

Yams

Harvesting
Collard Greens
All green parts of collard plants are edible,

and you are free to pick the leaves at any time

like aphids, cabbage loopers, cutworms, flea

during the growing season. Collards can growaway all dead grass, leaves and weeds thatrosettes of large waxy leaves supported bybeetles and imported cabbage worms. Clear

up to 3 feet (almost 1 meter) tall, producing

provide hiding places for these pests.

sturdy stems. Below is everything you need to

Because collard diseases tend to build upknow about harvesting collard greens:in the soil, do not plant them in the same

spot every year. As a general rule, it is best
to rotate all cruciferous vegetables. If yourcollards have been prone to disease or pest
problems during the growing season, youcheck-circle The maturity of collards varies widely, butplan for around 60 to 80 days depending onwhether you direct seed or use transplants

most definitely do not want to leave plants

check-circle Cut leaves on a cut-and-come-again

diseases that plague collard plants include

check-circle Cut young, tender collard leaves starting at thestanding through the winter. Common
cabbage yellows, black leg, black rot
and clubroot.

schedule as soon as plants are about 1 foot tallbottom up; take care to harvest collards before
the leaves get old and toughcheck-circle Harvest summer collard greens before bolting
can occur

check-circle Store your harvested collard greens in the

refrigerator for up to a week; you can also can,dry or freeze collards

Even though frost lends collards a sweeter taste, you'll risk losing your plants if the temperatures stay
below freezing for long periods. Unless you are overwintering, it's best to complete your fall/winterharvest before the first hard freeze.

That said, if you want to continue harvesting collards during cold weather, you'll need to protect theplants with a cold frame or hoop house. Because collards are a biennial, if you plan to save seeds,

your plants will need to be overwintered.
28

How to Grow Horseradish
Best time to plant:

SpringHarvest:Fall tospringHorseradish (Armoracia rusticana) tolerates
nearly every climate, but generally requires

full sun or part shade. Starting with "crowns" orroots acquired either by a generous gardening
friend, the supermarket or nursery, these are

best planted in the spring for harvesting in fall,

winter and the following spring. Although it canbe grown from seed, horseradish is usually
propagated from a small root piece.

Horseradish roots may look a little like skinnyparsnips or pale carrots with their tough,leathery skin. But one nick of your hoe on theirbrown skin reveals not just cream-colored flesh
inside, but a nasal-burning sensation that tells
you there's something a little hotter going on.

Health Benefits of Horseradish
The unique essence of horseradish is a pleasant
addition to kimchi, fermented mustard, flavorfulsummer rolls, sushi, and bread-and-butter
pickles.

The key to the kick, it turns out, comesfrom powerful plant chemicals known as

isothiocyanates. Derived from the hydrolysisof glucosinolates, the sulfur-containing

compounds found in horseradish (including

glucosinate enzymes that are 10 times more
powerful than those in broccoli ),lung and esophageal cancers. TheseDID YOU KNOW?

cancers can be diminished by these

Much of the "wasabi" sold in theare especially effective in fighting

gastrointestinal and respiratory tract

phytochemicals, according to Physicians

U.S. is actually horseradish.

Committee for Responsible Medicine.

29

VEGETABLES / CRUCIFEROUS / HORSERADISH
The Linus Pauling Institute asserts thatcruciferous vegetables such as horseradish
contain a variety of glucosinolates, each ofwhich forms a different isothiocyanate whenhydrolyzed. That hydrolysis is catalyzed bya class of enzymes known as myrosinase(or β-thioglucosidase) which forms several
breakdown compounds, including indoles,

As one study notes, isothiocyanates
are effective against cancer in threedifferent ways:
1. They prevent carcinogens from activating
2. They counteract the toxic effects ofactivated carcinogens
3. They fast-track their removal fromyour bodythiocyanates and isothiocyanates.

In addition, whether you eat them or are

exposed to them in the environment, antioxidant
sulforaphane increases enzymes in your liverthat help destroy cancer-causing chemicals. It'seven been called one of the most powerful

anticarcinogens found in food. Other areas
the compounds in horseradish have been
known to be effective against include skinblemishes, gallbladder problems, respiratory
problems, headaches, asthma, sciatic nerve
pain and more.

Growing Horseradish
Without adding a lot of adjectives, you could simply say growing horseradish iseasy. The root is not only what you eat; it's also what you plant, and they growdeep into the soil like a carrot. Here's one tip that helps explain just how easy:
In fact, it's so easy you may need to learn a few tricks to keep itfrom cropping up in flower beds next to it. Leaving a one-and-ahalf-foot buffer zone between your horseradish and other plants
may be wise; if the rhizomes start popping up in the bufferzone, dig them up and share them with heat-loving friends andneighbors, or start another plant bed.

While you can plant horseradish roots directly into the ground,to prevent the horseradish invasion and make harvestingeasier as well, you can use large pots or half-size barrels that
hold a minimum of 15 gallons.

If you don't harvestthe entire
root, you'll
end up w
ith anotherhorseradish plantthefollowing
year, asiteasily pr
opagateson its own.

Horseradish is very cold hardy; some sources say it grows best in gardening

zones 4 through 7, which encompasses roughly the upper three-quarters of the
U.S., but others maintain zones 3 and 9 work well, too.
30

VEGETABLES / CRUCIFEROUS / HORSERADISH
The good news is that if you're looking for heat,
horseradish thrives where hard freezes arecommon, as it forces the plants into dormancy.
It also becomes more pungent where long,cool growing seasons are the norm, particularlyin the fall. Mother Earth News offers a few
more tips:"Growing horseradish is easy in Zones 4 to 7,
where established horseradish plants require
little care… (It) grows best in moist, silty
soils like those found in river bottomland,but enriched clay or sandy loam with a near
neutral pH is acceptable. Situate horseradish
roots diagonally in the soil, with the slantedend down and the flat end up."
Because these roots tend to dry out after

can spray
on fruits

and otherplants to preventor treat damaging andunsightly diseases.

Similar to planting other herbs and vegetables,
growing horseradish in the same place year
after year can deplete the soil of beneficialorganic matter and minerals. To remedy that,

applying compost every fall is recommended.

being harvested, you may want to soak

yours in water for a few hours before

planting. Fill your pot (or garden plot) witha high-quality potting soil. Place a single root

into one pot with the crown at the top (where
the leaves will emerge) as horseradish
becomes quite large.

Cover the root with about 5 inches of soil, andwhile you don't want them to get waterlogged,
keep them watered well until the plants areabout 1 foot high. Don't worry; they growincredibly fast.

Harvesting
Horseradish

When you're ready to harvest, be careful toremove all the roots when harvesting, snip off
the green leaves, wash the soil off and placethem in a baggie in your refrigerator's crisper
drawer. After harvesting it, simply peel therough skin and grate the root straight up into

whatever dish needs an extra punch of flavor.

Adding a high phosphorus-low nitrogen

fertilizer (too much nitrogen may produce

more leaves than roots) or booster blend to yoursoil will help augment the root system, but yourown compost tea is a recipe that's inexpensive
and simple to make. In fact, you can make acompost tea out of the horseradish itself. It's

useful as a preventive fungicide that you
31

How to Grow KaleBest time to plant: Six weeks after the first frost;
Harvest:early spring or

fall

early summer

Late spring orKale (Brassica oleracea var. sabellica), a wellrecognized "superfood," is rich in dietary fiberand antioxidants, and is one of the best sourcesof vitamin A, which promotes eye and skinhealth and may help strengthen your immune
system. It’s a well-rounded food, which is thereason for its positive reputation.

Unfortunately, conventionally-grown kale isfrequently contaminated with high amounts ofpesticides, making it important to buy organic
variants of it. Better yet, grow your own kale!
Many gardeners appreciate kale for theirornamental value as well. Growing your own will
also give you better control over soil conditions.

Health Benefits of Kale
A 1-cup serving has almost as much vitamin
C as an orange and as much calcium as acup of milk. It's also an excellent source oflutein and zeaxanthin, which may help protect

against macular degeneration. Other beneficial
nutrients include indole-3-carbinol (thought

FUN FACT

to protect against colon cancer
by aiding DNA repair), iron andchlorophyll.

Once mature, kale can be a reliable

One serving of kale also contains

As little as three or four plants canmeat, all nine essential amino

for a family of four!

your body. Studies suggest kalesource of nutrition for your family.

0.61 grams of protein and, like

supply enough greens each week

acids needed to form proteins in
can help lower total cholesteroland LDL cholesterol while raising HDL cholesterol, lowering your risk for heart disease. Kale has also
been shown to provide "comprehensive support" for detoxification by regulating the process at

the genetic level.
32

VEGETABLES / CRUCIFEROUS / KALE

Growing Kale
As a general rule, kale tastes best when grownin cooler temperatures. Warm weather(or summer crops) produces more woody andbitter-tasting greens. Optimal soil temperature

is in the 60- to 65-degree F (15.55 to 18.33 degreesC) range, but you can direct-seed into yourgarden as long as the soil temperature is atleast 45 degrees F (7.2 degrees C).

To harvest before the worst summer heat hasa chance to take its toll, start seeds indoors

approximately six weeks before your last frost

date. Transplanting seedlings into your garden
can speed up the maturation process from anaverage of 55 to 75 days to as little as 30 orGeneral Tips
for Growing KaleCHECK-CIRCLE In the early spring and fall, plant your kale

40 days.

in full sun. If you're growing it during the

For a fall crop, plant seeds about eight weeks

shade. Use straw or mulch to preserve

before your first frost date. Kale is cold-tolerant,

and if you live in the north, you can harvest

even after a light snowfall. Most can thrive intemperatures as low as 15 degrees F(-9.4 degrees C), giving you the option ofcultivating a winter crop.

Sow seeds at a depth of about one-half inch.

Keep moist but avoid overwatering as this may
cause the seeds to rot. Germination typicallytakes about 10 days. Thin the plants once they're

3 to 4 inches tall, leaving only the healthiest ones.
Once the seedlings are about 9 inches tall andfour leaves have developed, they're ready to betransplanted into your garden.

summer, be sure the plants have partial
moisture and prevent the roots fromexcess heat. Just beware that kale will notgenerally thrive in the summer, and will be
far more bitter than a fall crop grown in acooler climate. Kale tends to become more
attractive to pests during the summer

as well

CHECK-CIRCLE Kale tends to prefer slightly acidic soil thatis high in nitrogen. Make sure the soil drains
well, but keep moist to avoid stunting theplant's growth. Lack of moisture will also
render the leaves tough and bitter

CHECK-CIRCLE Dress with compost every six to eight weeks.
Growth can be further boosted by adding aseaweed or fish emulsion once a month

CHECK-CIRCLE Give each kale plant 12 to 24 inches of space
to allow sufficient airflow

CHECK-CIRCLE Kale grows very well planted next to beets,celery, cucumbers, herbs, onions, spinach,chard and potatoes. Avoid placing it next tobeans, strawberries or tomatoes

33

VEGETABLES / CRUCIFEROUS / KALE
As a member of the cabbage family, kale is prone to diseases like black rot, club rot andwirestem, and while far more disease-resistant than many other vegetables, common pests
include aphids, cabbage loopers, cabbageworms, cabbage root fly, cabbage whitefly,
cutworms, flea beetles and slugs.
One of the easiest ways to protect young kale from many of these pests is to use afeatherweight row cover. Once you remove the row covers, check your plants often
for signs of pests and disease.

Kale Varieties You Can
Try Planting

A frost-hardy, slug-resistant variety that

The oldest variety of kale is curly kale, which

Dinosaur kalehas ruffled leaves, a deep-green color and abitter, pungent flavor. More recent varieties areornamental kale, Russian and dinosaur kale, thelatter of which has blue-green leaves and a moredelicate taste than curly kale.

Red Russian

is sweeter than most other kinds of kale

(Tuscan kale or Lacinato)

Another sweet-tasting variety with large,
puckered blue-green leaves

Hanover Salad

A fast grower that produces an early harvest

Ornamental kale, sometimes called salad savoy,

was originally used as a decorative garden plant(it comes in green, white and purple colors),

although it can also be eaten and has a mellow
flavor and tender texture. As a general rule, kalewith smaller leaves tends to be more tender andRedborA magenta-colored, curly-edged variety
with mild flavor and crisp texture

milder than larger-leaved varieties. While there

Vatesvarieties of kale include:that can tolerate both heat and cold

are many options, some of the more popular

A dwarf kale with curly, blue-green leaves

Harvesting KaleYour kale is ready for harvest once the leaves are about the size of yourhand. Harvest by nipping the outer leaves off from the stem. Be sure to leave
the center leaves to ensure continued growth. As a general rule, you canharvest three or more leaves from each plant every five days. Remove any
yellowing or wilted leaves, as leaving them on the plant will encourage pests.
Kale has a relatively short life in terms of crispness, so it's best to use within a
few days of harvesting, although the leaves can be blanched and frozen for
long-term storage. Kale chips are another popular
alternative that will lengthen their shelf life.
34

How to Grow Kohlrabi

Best time to plant:

Spring or

fall

Harvest: 45 to 60 days after planting

Kohlrabi (Brassica oleracea) looks like a palegreen or purple turnip with multiple stalks ofgreen leaves. Although the plant looks like aturnip, it's actually related to cabbage andbroccoli. The bulb grows above ground and is
not a root vegetable. With a swollen, bulb-likestem sprouting waxy leaf stalks, the plant has an
out-of-the-world appearance and may take thecrown for the most unusual-looking vegetable.
Also known as a "space cabbage" from its
appearance, this down-to-earth vegetable
offers some of the same health benefits asothers in the Brassica family. But, unlike its

relatives, the plant is easier to grow, matures
quickly and is ideal for fall or early spring

planting. Consider planting it in your garden thisfall or next spring to enjoy its pleasing flavor andhealth benefits.

Health Benefits of Kohlrabi
Kohlrabi provides sulfur-containing

glucosinolates, which enhance your body's

antioxidant function and may also help toreduce your risk of cancer. Kantha Shelke, aprincipal food scientist at the food and science
research firm, Corvus Blue LLC, told Time:"Kohlrabi's chemopreventive effects make itparticularly healthy. Kohlrabi contains isothiocyanates
which are effective against cancer.

DID YOU KNOW?
Kohlrabi contains more vitamin C
than oranges!

The chemopreventive compounds are more bioavailable from fresh — about three times as much as
from cooked — kohlrabi; the higher bioavailability is associated with a higher chemopreventive activity,
which might be the reason why raw kohlrabi is preferentially consumed by health-conscious people."
35

VEGETABLES / CRUCIFEROUS / KOHLRABIInterestingly, kohlrabi is exceptionally high

CHECK-CIRCLE Promotes healthy digestion

healthy connective tissues, teeth and gums as

CHECK-CIRCLE Maintains healthy blood pressure levels

in vitamin C, which is vital for maintaining
well as supporting your immune health.

It also delivers vitamin A, calcium, iron and fiber.
Plus, it contains copper, manganese, iron andpotassium, and is rich in phytochemicals andcarotenoids, which may help lower your risk of

CHECK-CIRCLE Helps with weight management
CHECK-CIRCLE Maintains healthy metabolism
CHECK-CIRCLE Keeps nerves and muscle functioning optimally
CHECK-CIRCLE Boosts bone strength
CHECK-CIRCLE Promotes vision healthdiabetes, heart disease, stroke and Alzheimer's
disease. Some of the other ways kohlrabi may
benefit your health include:

Growing Kohlrabi
Kohlrabi grows well in gardens or containers. The
plants appreciate full sun but will adapt to dappled

shade. They grow best in cooler temperatures, between
40 and 75 degrees F (4 and 24 degrees C). In warmer

climates, consider planting in late fall for a winter harvest.
Allow 45 to 60 days for plants sown from seed to reachmaturity. Stephen Reiners, professor of horticulture atCornell's School of Integrative Plant Science, advises:

You can grow kohlrabi in almost any region if you grow it in
the spring or fall. Good timing is key. You want to avoid having
the bulbs form in hot weather, which can make them woody.
36

VEGETABLES / CRUCIFEROUS / KOHLRABI
Use well-draining soil in a raised bed, container or garden, steering
clear of clay. The plants are not heavy feeders, so working agenerous layer of compost — about 1 inch (2.5 centimeters) — into
the soil before planting, with a little extra added on the side of theplant as the bulb begins to swell, is often enough.

The plant does best in alkaline soil, at least a pH of 6.0 or higher.

If your garden soil tests more acidic, it is wise to add lime tothe area several weeks before planting. If you're growing it incontainers, composted soil is appreciated. Plant seeds one-fourth
to one-half inch (0.6 to 1 cm) deep and once sprouted, thin theseedlings 2 to 5 inches (5 to 13 cm) apart.

Water after sowing to thoroughly wet the ground. Although it can cope with heat, the plant becomes
tough and woody when you allow the soil to dry. Stress affects the growth of the bulb, so eventemperatures and consistent soil moisture is key. The best way is to ensure these soil conditions is toprovide plenty of organic matter, such as compost or grass clippings from an untreated lawn.
Adding a layer of organic mulch helps moderate soil temperature, moisture and nutrients as well.

However, when planting an early spring crop, take care to only add mulch after the soil has warmed
or you risk stunting plant growth by keeping the soil cool.

Harvesting Kohlrabi
Kohlrabi is fast-growing, and tastes best when it’s 2 to 4 inches(5 to 10 cm) in diameter. Once planted, you'll see stems begin
to swell and form globes within weeks. When you harvest

depends on your climate and whether it's a spring or fall crop.
In the spring months, the bulb is most tender and mild flavoredwhen it is no more than 3 inches (about 8 cm) in diameter.

Fall crops may stay tender slightly longer and the plant cantolerate temperatures to a light frost, giving you more time toharvest and eat.

Once the bulb gets to the size of a tennis ball, it becomes more
fibrous and woody, losing much of the tender cabbage flavor.
However, the leaves continue to be flavorful and useful whensteamed or added to salads.

If you've planted a large crop in the fall and can't eat them

immediately, consider trimming the leaves, wrapping the bulbs
in plastic and storing in your refrigerator or a cool, dry area likea root cellar. The bulbs will stay fresh for several months.

37

How to Grow Radishes

Best time to plant:

Spring andfall

Harvest: 30 to 45 days after sowing

Radishes (Raphanus sativus) are crisp, colorfuland delicious. When served raw or added tosalads, they add a burst of bold, peppery flavor.
The beauty of planting radishes is twofold:

They mature in about 25 days and you cangrow them in both spring and fall.

Health Benefits of Radishes
Radishes are surprisingly low in calories.

Although it is unlikely you would eat 10 large, raw
radishes in one sitting, which equates to roughly
a 3.5-ounce serving, it would only amount to
16 calories. One serving of radishes provides

25% of your recommended dietary allowance(RDA) of vitamin C, as well as 5% of your RDA for

potassium, 2.5% for magnesium and 2% each forboth calcium and iron.

DID YOU KNOW?
The daikon radish has been noted

as Japan's most popular vegetable,
outpacing cabbage and onions in
popularity.

Radishes have wonderfully beneficial
antibacterial, antifungal, antioxidant,
anti-inflammatory and detoxifying

properties. They contain the powerfulflavonoids beta carotene, lutein

and zeaxanthin. According to The

Guardian, radishes, similar to othervegetables in the brassica family,
are good for you because:
38"[R]adishes contain two natural compounds, sulforaphane andindole-3, which in animal and lab studies have shown an anticancer action. It is thought that these antioxidant substances
may slow or stop the growth of several different types ofcancer, possibly by prompting the body to make higher levelsof detoxifying enzymes. Radishes also give you a significant
amount of vitamin C to boost your defenses against disease."

VEGETABLES / CRUCIFEROUS / RADISHES
Indoles are detoxifying agents, and sulforaphane is an

important isothiocyanate antioxidant compound shown tobe an inhibitor of breast, colon, ovarian and prostate cancer.
Eating radishes also:

CHECK-CIRCLE Cleanses your blood of toxins and waste, includingexcess bilirubin, which causes jaundice

CHECK-CIRCLE Keeps your digestive system regular and acts asa natural diuretic to help purify and flush yourkidneys and urinary system

CHECK-CIRCLE Regulates your blood pressure

CHECK-CIRCLE Soothes dry skin, rashes and other skin disorders
CHECK-CIRCLE Inhibits red blood cell damage by supplying fresh
oxygen to your blood

CHECK-CIRCLE Relieves congestion and prevents respiratory
problems, such as asthma or bronchitis

Growing Radishes

Regardless of the variety you choose, if you are new to vegetable gardening or want to teachyour children to garden, radishes are an easy beginner's crop. They grow well from direct

seeding (less well from transplants) and mature quickly. Within a few days of the seeds going
into the ground, you will see tiny plants poking their heads above the soil.

If you plant Cherry Belle or French Breakfast, you will be eating fully formed radishes in about
25 days. Although radishes are hardy and would do well in most soil conditions, below are a
few of the main variables to consider when planting them:

Soil - Radishes will thrive in loosely packed,

well-drained soil. Choose soil with a neutral pH
and ensure it is kept moist. Do not add nitrogenor other nutrients because they may interfere withthe growth of radish bulbs. Also, avoid planting
your radishes in hard-packed soil, which may
make it difficult for the bulbs to form properly.
Avoid planting radishes in the same place year
after year. For best results, practice a three-year
crop rotation. If you are concerned about thecondition of your soil, review these soil
restoration techniques.

Spacing - Direct sow your radish seeds

one-half inch deep and about one-half inch
apart. Set your rows 12 inches apart. Whenthe plants are about 2 inches tall, thin themto 1 to 2 inches apart for standard varietiesand 3 to 6 inches apart for larger wintervarieties. Radishes will not grow well if they
are crowded.

Sun- Radishes are a cool-weather crop but
require full sun for maximum yield. If planted
in excessive shade — or even if they are overly
shaded by larger vegetables growing near them— radishes will put their energy into producing
larger leaves. This impressive top-level growth
will steal nutrients from the roots and you'll end
up with immature bulbs. Radishes do not do wellin intense heat, so suspend growing during the
hot summer months.

Watering - For quick growth and the best

flavor, keep the soil evenly moist, but notwaterlogged. Because they produce bulbs,
radishes need adequate and consistentmoisture throughout the growing season.
Radishes that are dry will crack and split open.
Cracking will negatively affect the flavor anddiminish the aesthetics of your radish crop.

Timing - Plant radishes in the spring, as soon as you can work the soil, but while the overnight temperaturesare still in the 40- to 50-degree F (4 to 10 degrees C) range. The best timing is generally about four to six
weeks before the last expected frost in your area. To ensure a ready supply of radishes throughout thegrowing season, sow seeds biweekly (or weekly if you are a radish lover) through midsummer. If a fall harvest
is desired, begin sowing seeds in late summer through the first hard frost.

39

VEGETABLES / CRUCIFEROUS / RADISHES

Common Radish Growing Problems
While radishes are one of the fastest and easiest vegetables to grow, there area few problems known to plague beginning or inexperienced gardeners. The

Spruce shares the following advice related to the four most common problems
associated with growing radishes:
1.

Radishes that are too hot — The best way to control the intensity of theflavor of your radishes is to harvest them as soon as they mature. Radishes
harvested in a timely manner tend to be smaller, crisp and sweet. Unlike

beets and carrots, the sweetness of radishes does not improve when they

are left in the ground longer. To the contrary, radishes become tougher andincreasingly bitter the longer they are left in the ground.

2. Radishes that crack open — Consistent, even watering is the solution
to maintaining good-quality radish bulbs. Cracking can be a sign you've
been underwatering, or, you tried to make up for watering you missedby overwatering. Overwatering can cause your radish bulbs to absorb
too much water, swell up quickly and split open. Though not always

aesthetically pleasing, split radishes are still edible, so feel free to eat them
whole or cut them up for salads.

3. Radishes that are tough and woody — Radishes flourish in cool

weather with moist soil. If the temperature is too hot and water is scarce,radishes will become tough and woody.

4. Radishes with beautiful tops but poorly formed bulbs — If radishes

are planted in the shade or are shaded by other larger garden plants, they
will put all their energy into creating beautiful tops, while the bulbs will bepoorly developed. Thinning is especially important, because radish bulbs
will not develop well if you do not give them adequate room to grow.

Because it is a member of the cabbage family, radishes can be affected bycabbage maggots. Use row covers early in the season to prevent the cabbage
root fly from laying its eggs near your plants. Fortunately, while cabbage
maggots are attracted to radishes, they seldom ruin the whole crop.

Harvesting Radishes
You can harvest radishes as soon as their bulbs are fully

formed above ground. Pull them as soon as they mature

because oversized radishes will inevitably crack, at which
point they will become tough, woody and less flavorful.
Once harvested, cut the tops off and store unwashedradishes in plastic bags in your refrigerator, where they will
last for a week or two. Always wash radishes well before
eating them. If you plan to use the radish greens, store

them separately and eat them within three to four days.
40How to Grow Swiss ChardBest time to plant:

Spring, two weeks prior to last frost

Harvest:

Early summer

There is little doubt that minimally processed

vegetables are one of the best ways to improveyour health. Ideally, they should be locallygrown to ensure freshness, and organic to avoid
pesticides, with a majority consumed raw.

A simple way of boosting your vegetable intake
is to juice your veggies, and tender, young

Swiss chard makes a tasty addition to yourjuice that boosts your vitamin intake. Even

better, Swiss chard can be grown without theneed for an outdoor garden. This gives you theultimate control over the quality of the plant,
while eliminating chemical exposure.

Health Benefits of Swiss Chard
Swiss chard is packed with phytonutrients,

easily recognized in the array of vibrantcolors in the different varieties of the plant.
Phytonutrients have antioxidant and anti-

inflammatory properties in the human body that
help protect your health. There are more than

25,000 phytonutrients found in plants, including
carotenoids, flavonoids and resveratrol.

Swiss chard is an excellent source of vitamins
C, K and A. Your body uses vitamin C as an

essential cofactor in many enzyme reactions

and in the synthesis of collagen, important toyour skin and underlying structural components,
such as tendons and ligaments.

Studies have indicated a higher intake
of vitamin C is associated with areduced risk of cardiovascular disease
and stroke. Your body has a limited

ability to store vitamin K, so including
daily dietary sources is important.

FUN FACT
Despite its name, Swiss chard
actually originated in Greece
and Italy!

41

VEGETABLES / CRUCIFEROUS / SWISS CHARD
It is an essential cofactor for blood coagulation(clotting), bone metabolism and preventing

mineralization of blood vessels, or hardening of
the arteries. Vitamin A is involved in regulating
growth, in the specialization of all body cells,
and in your immune system and vision.

Swiss chard is a member of the chenopod family ofvegetables, which includes spinach, beets and quinoa.
These vegetables continue to demonstrate a number of
unique health benefits to organs, such as your eyes.

Large-scale human studies have not been undertaken on Swiss chard. However, based on thephytonutrients and vitamins found in it, they are a tasty way of helping improve your health.

Growing Swiss Chard
A spring crop of Swiss chard should be planted
in your garden two weeks prior to your last

frost date, or the seeds can be started indoors
approximately three weeks before the last

frost, and set out only after the chance of frost
has passed.

For a strong fall crop, start seeds approximately
10 weeks before the first anticipated frost

Keep the strongest sprout and cut the weakersprouts at the soil line. Gradually thin your crop
until the plants are 6 inches apart for smaller

varieties and 12 inches apart for larger varieties.
Water the plants evenly and often during dry

spells. You can start harvesting when the plants
are between 6 and 8 inches tall. If you allow

them to grow more than 12 inches they begin to
lose their flavor.

and set out the seedlings four weeks after
starting them.

The soil should be well-fertilized with abalanced, organic fertilizer, and in an area thatdrains well. This will help protect the plant from

disease and pests that thrive on compromised
plants. If you are planting outside, plant seeds
half an inch deep and 3 inches apart. Whensetting out seedlings you started indoors, plant
12 inches apart.

Swiss chard seed capsules may containmore than one seed. If they all germinate
it can cause crowding and a poor crop.
Instead of pulling plants that are too
close together, cut them with cuticle
scissors to protect the nearby plant's
roots from being disturbed.

42

You may use mulch
in the beds to retain
moisture, but choose
your mulch carefully
as it may carry pests
or disease.

Mother Earth News offers more tips to help you harvest abountiful crop of Swiss chard this summer:

Weed control

Weed early and often as the young chard plants don't
compete well with weeds and will quickly die out. As theplants grow taller they will do a reasonable job of shadingout late-season weeds that need direct sun.

Visual enjoyment

Chard is a colorful vegetable that
improves the visual appeal of yourvegetable garden. Consider trios ofbright chard planted on mounds,
or in highly visible areas of thegarden. Contrast the thick chard
leaves with fine-textured plants,
such as dill, parsley or carrots.

Shade the plants

Although chard grows in full sun, it affects
the flavor of the vegetable. When possible, use theshade from taller plants, such as corn, tomatoes or
sunflowers, to filter the intense summer sun. Plant
your chard to the north or east of taller plants totake advantage of the early afternoon shade.

Mulching

Be generous with your mulch to keep the soil moist
and cool. The mulch also reduces the amount of soilthat splashes on the leaves during rain and watering.
Keep the plants watered as dry conditions tend to
make the flavor of the vegetable harsh.

Soak the seeds

Soak the seeds overnight
before planting outside orstarting indoors to encouragestrong germination of your plants.

Rejuvenate plants inlate summer

Pull off old leaves and spread a bit ofcompost over the root area. Consider
using a water-soluble organic fertilizer tofeed the plant. The plants often respond by
making a strong comeback so you may harvest
until a couple weeks after your first fall frost.

Treat Pests and Diseases Naturally
The more common pests that affect Swiss chard areaphids, slugs and leafminers. Slugs may be controlledusing natural methods that don't affect your plants. Slugs
are attracted to the scent of yeast, so setting a beer trap

in close proximity may be effective when set up properly.

However, some slugs are just after a drink before heading off.

Diatomaceous earth is a simple, effective treatment

Harvesting
Swiss Chard

In the early summer it's possible totwist the leaves away from the plant
without doing permanent damage.
However, later in the season, it'scommon for the plant to push out of

the ground a little. Twisting the leaves
at this time may mean no further

harvest from that plant, so it's best to
cut them off with a sharp knife.

that requires a few applications throughout the season. The
product is made from powdered, fossilized sea organismsthat essentially cause a slug to dehydrate and die. However,it becomes less effective when wet. Natural predators to theslug are ground beetles, which may be introduced. Slugs arealso repelled by yucca, lavender, sage and rosemary plants.
Aphids are small pests that may start slow but reproduce

quickly and can easily destroy your garden if not contained.
Using predator insects to stop an aphid invasion

eliminates the need for chemicals and won't kill off beneficial
insects. Ladybugs, green lacewings and hoverflies all havean appetite for aphids. You can purchase ladybugs andlacewing eggs at a garden store, but must attract hoverfliesby planting aromatic garlic, catnip or oregano.

43

How to Grow Turnips
Best time to plant:

SpringHarvest:SummerTurnips (Brassica rapa) are members of

the cruciferous family of vegetables. They are
biennials grown as annuals and may go toseed in their first year if planted in early spring.

Antioxidant-rich and nutrient-dense, turnips aredoubly appreciated because both their roots

and greens are edible. They also grow quickly,

require minimal care and are prolific. For theseand many other reasons, you won't regret
adding turnips to your vegetable garden.

Health Benefits of Turnips
Turnips are a low-calorie vegetable that’s
loaded with immune-boosting vitamin C,

providing 21 milligrams (mg) per 100 grams.

FUN FACT
Summer turnips are said to be
more tender than fall crops.

Turnips contain beneficial nutrients such asvitamins A and K — found in the leafy green tops
— as well as calcium, copper, iron, manganeseand potassium.

Turnip greens also contain a range of B

vitamins, as well as antioxidant phytonutrientslike hydroxycinnamic acid, kaempferol andquercetin, which help lower your risk ofoxidative stress.

As an excellent source of fiber, turnips promotehealthy digestion and elimination; a 100-gramserving of turnip root provides about 1.8 gramsof fiber.

Turnips contain a type of phytonutrient known as
indoles, which are known cancer fighters; one

44

Besides supporting your immune system,

vitamin C protects your body against freeradical damage and helps your body form

and maintain connective tissue such as bloodvessels, bones and skin. Below are a few more of
the health benefits of turnips:

specific indole called brassinin has been shownto inhibit the growth of human colon cancer cells.
Research involving cruciferous vegetables

suggest the sulforaphane compound that gives
vegetables like turnips their bitter taste plays arole in their cancer-fighting abilities.

Glucosinolates — the sulfur-containing

compounds found in turnip sprouts — appear tohave antibacterial, anticancer, antifungal andantiparasitic properties. A study published in

the Journal of Agricultural and Food Chemistrysuggests day eight of germination as the optimal
time to consume turnip sprouts given the peaklevels of glucosinolates available at that time.

VEGETABLES / CRUCIFEROUS / TURNIPS

Growing Turnips

Turnips do well when planted early in the spring for a summer crop. If you want to store them for use
during the winter, it's best to plant them late in the summer and harvest them before the first frost.

For fall crops, plant your seeds about 70 days before the first frost date in your area. Mulching yourturnips will help prevent them from freezing, and the cold weather helps sweeten their flavor.
Below are recommendations from gardening experts to ensure a healthy crop of turnips:

Seeds

As a root vegetable, turnips are best planted
from seed at a depth of about one-fourth
to one-half inch (0.6 to 1 centimeters).
Use your finger or a trowel to create a small
trench and scatter about three to 20 seeds
per foot. Space rows 12 to 24 inches (30 to
60 cm) apart. For a continuous harvest,
plant additional seeds every 10 days
throughout the growing season.

Water

Thinning

Once your turnips are 3 to 4
inches (8 to 10 cm) tall, you
can thin them to 2 to 4 inches(5 to 10 cm) apart to give theroots plenty of room to grow.
If desired, you can eat thethinned-out plants as greens.

Water your turnip seeds immediately
after planting to encourage
germination. Provide at least an inchof water per week to promote strong
root development and quick growth.

SoilTurnips prefer a slightly acidic soil pH
in the range of 6.0 to 6.5. Rich,
well-draining soil will ensure your bulbs
grow quickly and do not rot. Because
turnips mature quickly, you won't needto fertilize your plants. The soil mustbe at least 40 degrees F (4 degrees C)
for germination, which generally takes
between seven and 14 days.

Sun

If you are interested in eating
both the turnip and turnip greens,
you should choose a planting
location that gets full sun. Turnips
will tolerate partial shade, too.

45

VEGETABLES / CRUCIFEROUS / TURNIPS

Harvesting Turnips
Once you get the seeds in the ground andwater them regularly, you can look forward to
harvesting your turnips about 45 to 50 days

later. When you plant in the fall, you can leaveturnips in the ground to harvest in the winter if

you'd like. In most cases, you'll want to remove
them before the first frost. In milder areas you

may be able to keep them in the ground during
winter by covering them with a thick mulch.
Here's everything you need to know about
harvesting turnips:

CHECK-CIRCLE Bulbs — The best way to determine if your turnips

are ready for harvesting is to pull one or two out of theground to check its bulb size. Bulbs taste best when

they are small and tender, so harvest them when theyreach about 2 to 3 inches (5 to 8 cm) in diameter.
Don't let them grow too long past their maturity

date because older turnips, although still edible, canbecome tough or pithy.

CHECK-CIRCLE Greens — Turnip greens can be harvested as soon
as they are about 4 inches (10 cm) tall. As long as

you don't damage the top of the bulb, the greens willcontinually regenerate throughout the growing season.

Hardy fall varieties may last throughout the

winter when stored in a cool dry place or yourrefrigerator. Remove the greens first by twistingthem off and leaving a 1/2-inch (1 cm) stem, since
they won't last long. Another reason to detachthe greens is because they will continue to draw

energy and nutrients from the bulbs. When storing
turnips, be sure to leave the soil on the roots

because it helps protect the bulbs during storage.
46

How to Grow Watercress
Best time to plant:

SpringHarvest: 21 days after emerging

Watercress (Nasturtium officinale) is a leafy

green member of the Brassicaceae family anda close cousin of mustard greens, cabbage andarugula. During the summer months, watercress
produces tiny white flowers with edible seeds.

Health Benefits of Watercress
Folklore holds that King Xerxes ordered hissoldiers to eat watercress for health reasons.
Hippocrates is believed to have built his first

hospital near water around 400 BC in order toharvest a plentiful supply of watercress for hispatients.

During the Victorian era, the plant wastransported over railways. In the 1930s,

researchers concluded that watercress
helps promote children's growth. By
the end of the 20th century, however,

FUN FACT

cultivation had shrunk and watercress

was relegated to the status of a garnish
rather than a staple.

There are three major typesof cress: watercress, uplandcress and garden cress.

If the flavor seems familiar it's because

it's a prime component of V8 vegetable juice.

The plant offers generous amounts of vitaminC, vitamin A, calcium, iron and folic acid. But,

more notably, 1 cup delivers 100% of the daily
recommended amount of vitamin K.

In the kitchen, watercress is highly versatile andmay be used as a salad green, steamed or

The flavor is like a mustard plant andwasabi. In its raw state there is a unique
peppery flavor that diminishes as it's
cooked. The spicy essence of watercress
adds a unique flavor to stews and soups.

added to soups and stews. Watercress healthbenefits are related to the high number ofphytochemicals contained in the plant.

As the plant becomes more mature, it may

turn slightly bitter, so it's important to harvest
watercress at its peak.

47

VEGETABLES / CRUCIFEROUS / WATERCRESS

Growing Watercress
It's important to discover how to grow watercress in order to enjoy the benefits. It prefers cool, flowing
water. If your garden includes a water feature, that's a great place to start the plant. However, it canbecome invasive and spread rapidly along the surface of the water, choking out native plants. Whengrown in a water feature with other plants, it may take aggressive pruning to keep it under control.

Watercress is a perennial. When you find it growing in the wild, it will likely be partially submergedin running water. However, if you don't have a water feature in your garden or a stream in your yard,
you can still cultivate the plant in your yard or home under the right conditions.

Since the plants thrive in a wet environment, be sure to keep your garden, pot or indoor area

moist at all times. Watercress grows best in just water, lending itself well to a hydroponic system inyour home.

It takes about seven to 14 days for watercress seeds to germinate. The seeds are tiny and may

be sown outside about three weeks before the last frost. This is because the plant enjoys cool, but

not frigid conditions.Take care not to let the soil dry during this time because the seeds have to staymoist in order to germinate.

Planting Watercress in Your Garden
You can grow watercress outdoors either

accomplished by digging a hole approximately

watercress can grow from seed, it's easily

plastic pond liner, leaving a lip at the top so thedirectly in the ground or in containers. Whiletransplanted. It also can be started fromcuttings. Nearly any part of the plant may be

cut, placed into a container of water and thentransplanted once the roots have formed.

Watercress grows 6 to 24 inches tall. If you

don't have a water feature where you plan togrow watercress, you'll want an area with rich,fertile soil in full sun. Watercress will toleratesome shade and grows best in hardiness zones
9A to 11. Although the plants can thrive in awide range of pH, they prefer a pH between

plastic doesn't slip under the soil.

Use a garden fork to punch a few holes on thesides for drainage and then fill it with one part
each of garden soil, builder's sand, compost

and mushroom compost. Add this mixture to

the pool liner, mixing it thoroughly and stopping
approximately 2 inches from the top.

Cover the remaining portion with soil and thenfill it with water. You may then plant seeds or
cuttings or transplant watercress that has

6.5 and 7.5.

already rooted into the bog. Since watercress

To achieve the best moisture level when you

to grow it in large containers to avoid having toplant in the ground, you may have to createa small bog on your property. This is easily48

2 feet across and 1 foot deep. Line the area withrequires a great deal of water, you may wantbuild a bog.

VEGETABLES / CRUCIFEROUS / WATERCRESS

Harvesting Watercress
The flavor of your watercress is best before

the plant flowers. In the hot summer months,
when it has tiny white flowers, you'll find theleaves have a bitter flavor. You may start
harvesting about three weeks after thewatercress has begun growing.

By cutting the plants to 4 inches high you'll

Planting Watercressin Containers

encourage thick growth and have greens foryour salad. Once you have cut them from theplant, wash them thoroughly.

The best way to store watercress is in a glass

jar filled with water with the stems submerged

Without a creek or water feature where the soil stays

as you would cut flowers. As the plant's water

water garden in a container. Be sure the container

stems submerged, you may be able to store

saturated, you may choose to build your own small

has large drainage holes at the base and add a layerof landscaper's cloth at the bottom to keep the soil
from escaping as you water.

content is high, it perishes easily. With thewatercress for up to five days.

At the end of the season you might like to

Place small stones on the bottom layer for good

harvest the entire plant and store it with its

planting container and fill it with pebbles to allow

period of time. If you are growing your plants

drainage. Place a larger tray underneath yourwater to flow freely into the growing container.

Fill your container with a soilless mixture. This fillingshould contain vermiculite or perlite along withpeat. Water it heavily and plant your seeds ortransplant seedlings or cuttings into the container.

Keep the drainage tray roughly half full of water androots, as this will keep it fresh for a longer

indoors, you'll have access to a harvest as
needed. But, when your garden is outsideand you'd like to enjoy watercress after the

first hard frost, consider pulling a few with theroots and keeping them in a glass of water.

replace the drainage tray with fresh water every three
to five days, making sure the tray never dries out.

Watercress can also be grown successfully indoors
under grow lights. If using standard fluorescentlamps, keep them between 2 and 4 inches from thetops of the plants. However, high output fluorescentlighting should be kept 1 foot above the plants.

While growing indoors, use an oscillating fan near

the plants approximately two hours each day to help

simulate a natural habitat in which the watercress willgrow shorter and sturdier. Your plants will have thesame water requirements indoors as they do outside.

49

HOW-TO-GROW

VEGETABLES(Leafy and green)

How to Grow Artichokes
Best time to plant:

Winter (12 weeks before last frost date in your area)

Harvest:Mid- to late summer

Artichokes (Cynara scolymus) are tasty whenserved fresh from the garden, and they canbe successfully grown even in cooler climates.
If you've never had the pleasure of dipping
steamed artichoke leaves in melted raw,organic grass fed butter, and using your teeth todraw out the tender meat, you don't know what
you're missing!

Health Benefits of Artichokes
Artichokes not only have a taste and texture

that is wonderfully unique, but they also containhigh amounts of fiber and a myriad of beneficial
nutrients. A 3.5-ounce serving of artichokes

contains 47 calories and 5 grams (g) of fiber, 3 gof protein and 1 g of sugar.

Among their many beneficial nutrients,

artichokes contain high amounts of vitamins
C, K and B9 (folate), as well as beneficial

amounts of calcium, copper, iron, magnesium,
manganese, phosphorus and potassium.

Some of the health benefits of artichokes are
as follows:

Boost heart health Artichoke leaves

Prevent cancer Artichokes are extremely

contain ingredients shown to optimize yourhigh in antioxidants, including vitamin C,

ratioshigh levels of polyphenols, which havelow- to high-density lipoprotein cholesterol

quercetin and rutin. Artichokes also contain

Ensure healthy elimination Due to highchemoprotective qualities designed to slow

bulk to your stool that will decrease yourof cancer in your bodywhile ensuring healthy, regular bowel

long been used as a liver tonic based onamounts of dietary fiber, artichokes add

down and stop, or even reverse, the effects

susceptibility to diarrhea and constipation,

Promote liver health Artichokes have

movements

the presence of cynarin and silymarin,

51

VEGETABLES / LEAFY & GREEN / ARTICHOKES
antioxidants that reduce and eliminate

liver toxins, and possibly contribute to theregrowth and repair of damaged liver cells

Support gallbladder function

Artichokes can soothe an inflamed
gallbladder and promote healthy

Regulate blood pressure Because they

gallbladder function by stimulating thehelp regulate the effects of sodium on yourwell as bile

are a rich source of potassium, artichokes

production and secretion of gastric juices, asbody, which positively impacts your bloodpressure

Growing Artichokes

Because artichokes take about six months to mature, you need to get a head start when planning to
add artichokes to your vegetable garden. Below are three options to consider:1

Direct seedStart seedlings via direct seed in
4-inch pots about 12 weeks before
the last expected frost in yourarea. Transplant seedlings eight to
10 weeks after seeding, and only
after danger of a hard frost has
passed and the soil has warmed.
For best results, transplant yourseedlings when they are about 8
to 10 inches tall, with stocky stems
and two sets of true leaves. Due totheir large size when mature, plant
artichokes 2 to 4 feet apart

Shoots taken from existing plants
If you have access to a healthy artichokeplant in the early spring, you can use aknife and a spade to remove a rooted
shoot; when planted correctly andgiven proper care, the transplanted
shoot will grow into a healthy,
full-sized plant

Dormant roots
You can buy dormant roots from yourlocal nursery or return to the garden any
roots you removed at the end of the last
growing season; set the roots in the groundvertically, with the growth buds just above
the soil surface

Artichokes thrive in full sun to partial shade. The soil should be moist and well-drained. Six

to eight hours of sun a day is ideal. Because they grow new shoots every year, to encourage large,
flavorful buds.

You should remove all but one or two of the strongest shoots. It will take at least two growing seasons
before you can expect to see healthy, tasty artichokes, but it will be well worth the wait. Before youcan even begin to think about planting artichokes, you must consider the condition of your soil.
Because artichokes thrive in moist, slightly acidic conditions, you'll want to:52

2
3

VEGETABLES / LEAFY & GREEN / ARTICHOKES

check-circle Strive for a soil pH of around 5.5
check-circle Loosen the soil to a depth of 12 inches to ensure proper root development
check-circle Work a shovel of compost or aged manure into the soil just before planting, and again
annually; using a granulated organic fertilizer with a balanced nitrogen-phosphoruspotassium level is another option

check-circle Apply a midseason dressing of aged manurecheck-circle Keep the soil evenly moist throughout the season; mulch as needed to retain moisture

Harvesting Artichokes
Most plants will produce up to eight or nine
artichokes. With so many buds drawing

nutrients, only one or two of the artichokes will

be large, and the rest will be small. If you wantlarger artichokes, you will need to cut off mostof the buds as soon as they appear, retaining, at
most, three to four of them.

DID YOU KNOW?
Though they originated in the

Mediterranean region as perennials, you
can also grow artichokes as annuals incooler temperatures.

Artichokes are ready to be harvested in mid- tolate-summer after the stems have flowered andthe artichoke buds are tight, firm and about 3

inches in diameter. To harvest, cut the artichokestems at an angle about 2 inches below thehead. Refrigerate unwashed artichokes in plastic
bags, where they will keep for up to two weeks.
Wash them prior to cooking. Because aphids(and sometimes ants) can burrow into
artichokes, if you notice these pests during

1. Mulching

In U.S. plant hardiness zones 7
and warmer, you can easily

protect artichokes during theoffseason by cutting back all the foliage (at orjust above ground level) and placing a thickmulch of leaves or straw around each plant.

harvesting, you will want to soak cut artichokes
in a bowl of salted water to draw the pests out.

In most cases, after the first cutting, your plants

will produce a second crop of smaller artichokebuds. If you allow the buds to open fully, theartichokes will no longer be edible but you will
enjoy beautiful, ornamental flowers. After you
have harvested all the buds on a stem, cut

the stem down to or near ground level. After

harvest, you have two options for keeping yourartichokes going from one season to the next:

2. Digging up roots

If you live in a colder region, you
can dig up your artichoke roots,
shake off most of the dirt andhang them in onion bags in your root cellar
or another cool, dry place. In spring, these

dormant roots will take off quickly when you
replant them in the garden.

53

How to Grow Dandelion Greens
Best time to plant:

Early spring toHarvest:late summer or

Summer andearly fall

fall

Dandelion greens (Taraxacum officinale)

are nutritious, delicious and versatile. They canbe added to salads, soups and stews or sautéed
and served as a side dish. What you may have

only thought of as a pesky weed in your yard isactually a flowering herb with significant
health benefits.

Health Benefits of Dandelions
Small birds eat the seeds of the dandelion;

pigs, goats and rabbits eat the flowers and thenectar is food for the honey bee. But, beyond

a food source for wildlife, the dandelion holds

an amazing amount of health benefits for you
as well. There are uses in your kitchen fromthe root to the flower, and health benefits toeach part of the plant as well. Some studies

have demonstrated the greens help produce

antibodies to cancer.

Dandelion greens are high in calcium, iron andpotassium. They are also rich in vitamins C,

A, K, thiamine and riboflavin, and surprisingly
rank ahead of both broccoli and spinach innutritional value. A full cup of chopped greens
is a low 24 calories, packing more nutrition ina serving than some of the vegetables you
routinely grow in yourgarden each year.

The vitamins and minerals

provided in your dandelion
greens help prevent

Alzheimer's disease, eyedisorders, support your54

DID YOU KNOW?
Dandelion has been used by Native Americans to

help heartburn and upset stomach, while the Chinese
have used it to improve breast milk flow and reduce
inflammation in the breast during lactation.

VEGETABLES / LEAFY & GREEN / DANDELION GREENS
immune system and the development of strong bones and teeth. Practitioners of folk medicine havebeen using dandelion root and leaves for centuries to prevent and treat several health conditions.
The root of the plant increases the flow of bile that may help reduce gallstones, liver congestion
and inflammation and jaundice.
			The plant has a second name, "pis-en-lit," (wet the bed) — a name that			

require you make several trips to the bathroom during the night. Some

			

				

				

refers to the diuretic effect of its greens. When eaten before bed, they may
find the leaves to have a mild laxative effect that aids in movement
through your digestive tract. Traditionally, the root of the dandelion
has been used in the treatment of rheumatism, as it has mild

				

				

anti-inflammatory effects.

Time of harvest affects the properties of the root.

Fall harvest has the greatest health benefits and produces
an opaque extract with higher levels of inulin and levulin,
starch-like substances that may help balance your blood
sugar. Spring and summer harvest of the root produces aless bitter product, but with less potent health benefits.

Growing Dandelions
If you are planting your own dandelion crop,

it is probably best to plant them furthest fromyour neighbor's yard and remove the heads

before they seed. You can grow a full crop inyour backyard using an inexpensive hot housethat allows sun in and keeps the seeds fromspreading. Even with such precautions, seedcan still leave the hothouse on your clothing oron the sole of you shoes, so you'll still want toremove the heads before the seed ball forms.
When you are starting a crop, the first seeds

can be sown outside approximately four to six

weeks before the last frost. Once they havesprouted, which takes seven to 10 days, you'll
want to thin them so they are 6 to 8 inches

apart, allowing for full growth of the greens andplenty of room for the tap root.

You can choose from a variety ofdifferent dandelion plants to meet yourparticular needs. The Clio produces
upright greens that are easy to harvest
and the Ameliore is a French strain withbroader leaves and a milder flavor.
55

VEGETABLES / LEAFY & GREEN / DANDELION GREENS
The root of the dandelion routinely goes 18 inches deep into the soil

and is an excellent way of keeping the soil from compacting. The root is

sturdy and often has little hairy rootlets that may remain in the groundwhen you harvest your plants and regrow a new plant. Although

the plants are incredibly resilient to poor conditions, the quality ofnutrition you receive from the greens will depend on the quality of thesoil the herb grows in.

Dandelions thrive in full sun, but will grow in partial shade. Use soil thatdrains well and compost the soil in the fall to encourage a strong spring

crop. Dandelions will grow problem free. You won't have to treat for pests or change planting
location unless they are planted in full shade.

Dandelions may also be grown in container gardens, which makes covering them to blanch theleaves, or cutting the flower when they go to seed, much easier than if they are planted in your herb

garden. Containers can also be set up high to reduce the potential for back pain as you are bending
to care for the plants and prevent them from seeding your lawn or your neighbor's yard.

Harvesting Dandelions
You can harvest the leaves and flowers throughout the summer months. The roots are best

harvested during frost-free fall months. Before harvesting the leaves, cover the plants with a dark

opaque cloth so the leaves blanch, reducing the bitterness of the greens.

The blossoms should be harvested when they are young and tender, just as they have bloomed.
Putting them in a bowl of cold water will prevent them from closing before you eat them.

Dandelions growing in the center of your yard can be harvested andeaten as long as your yard is chemical free and your neighbors

don't spray. Even if your neighbors use chemical pellets to treat

the yard, the chemicals migrate to the edges of your yard, so don't

harvest and eat the dandelions within 10 feet of your neighbor's yard.
You may end up with dandelions in your own yard in places

where you don't want them growing. There are several ways toremove them without resorting to chemicals, such as by spraying
a mixture of white vinegar, water and salt directly on the plant.
This will kill the surrounding plants as well, so use a direct sprayand be careful where you aim it.

Another option is to pull the plants from the ground, being

careful to pull up the tap root from the end as any root you leave
will produce another plant. Work in your yard when the ground ismoist, such as after a deep watering or a long slow rain.

56

How to Grow Endive

Best time to plant:

Early summer

Harvest: Around 85 to 100 days after sowing
While endives (Cichorium endivia) look

deceptively similar to lettuce, with one bite you

will realize they taste slightly bitter. Despite a fairamount of confusion in terms of distinguishingendive from other members of the chicory

family, it is characterized by a large rosette withnarrow, curly-edged, light-green center leaves
surrounded by dark-green outer leaves.

If you enjoy stronger-tasting salad greens,

I highly recommend endive especially whenit’s grown from your own garden. Here's all

you need to know to successfully grow andenjoy endive.

Health Benefits of Endive
Endive is low in calories and fat, and has a highfiber content. Similar to its close cousin escarole,it’s an excellent source of vitamins A, B, C andK, as well as calcium, copper, iron, manganese,potassium and zinc. A 3.5-ounce portion (100grams) of endive, which contains just 17 calories,
can already provide:

192% of your recommended dietary allowance (RDA) for vitamin K, which is important for balanced
blood coagulation

72% of your RDA for vitamin A, which is necessary to maintain healthy mucous membranes and skin,and may help protect against lung cancer

36% of your RDA for folate (vitamin B9), which works together with endive's other B vitamins — thiamin(B1), niacin (B3), pantothenic acid (B5) and pyridoxine (B6) — to ensure the healthy metabolism ofcarbohydrates, fats and proteins to enable you to remain energized throughout the day

Kaempferol, a flavonoid found in many fruits and vegetables, including endive, has been shown to

reduce your risk of ovarian cancer. Kaempferol naturally inhibits ovarian cancer cells. In fact, cancer

cells die when they are exposed to kaempferol. It also has the ability to stop cancer from growing the
new blood vessels needed to feed it — starving them through a process called apoptosis.

57

VEGETABLES / LEAFY & GREEN / ENDIVE

Authors of a 2011 study said: "[K]aempferol induces apoptosis
in ovarian cancer cells … and is a good candidate for thechemoprevention of ovarian cancers in humans."
In another study, scientists involved with a multiyear

research involving 66,940 women enrolled in the Nurses'
Health Study noted a 40% reduction in ovariancancer risk among women who had the highest kaempferol

intake, compared to women with the lowest consumption.

DID YOU KNOW?
Endive contains a substance called intybin, which is not

only responsible for the bitter taste of its leaves, but also isthought to be a mild appetite stimulant and digestive aid.

Growing Endive

As with any vegetable, choosing a type that grows well in your area and following

recommended planting guidelines is the best way to ensure a bountiful crop. Below are sometips from gardening experts you may want to consider when planting endive:Companion plants - Endive will thrive nearradishes, parsnips and turnips. Do not plantthem in the vicinity of pumpkins or squash.

Soil- Endive thrives in well-worked, welldrained soil that retains moisture. For best
results, loosen the soil and add aged compost
to your garden bed before planting. Side dress
with more compost at midseason. The bestsoil pH for endive is 5.0 to 6.8.

Sun - Endive prefers full sun, but may
need shade if the weather turns hot.

Transplanting- Transplant endive
seedlings into your vegetable garden when
they are about 4 to 5 inches tall and there is
no longer danger of frost. Space them about
1 foot apart. Place them slightly deeper in the
ground than they were in the flats.

Watering

Sowing- For an early summer harvest, sow
seeds indoors in flats eight to 10 weeks before
the last expected frost in your area; after plants
appear, thin to 6 inches apart. For fall crops, direct
seed about 90 days before the date of the first
frost. If desired, you can seed every two weeks toensure a continuous harvest.
Plan your endive crops so they come to harvest
before temperatures average higher than 85
degrees F (29.4 degrees C), and keep in mind
most endive varieties take 85 to 100 days tomature.
When direct seeding, water the ground thoroughly
and place three seeds per inch, covering themwith about one-third inch of compost, soil or sand.
When seedlings appear, thin them to at least 1 footapart. Space rows 18 to 24 inches apart. Proper
spacing will help prevent the plants from going
to seed (also known as bolting), and developing
overlapping leaves, which can cause endive to rot.

- Without sufficient water, endive leaves will become tough andbitter, so plan to give them about 1 inch of water a week. For best results, water
the soil thoroughly, not the plants, because wet endive has a tendency to rot.

58

VEGETABLES / LEAFY & GREEN / ENDIVE

Common Varieties
of EndiveIf you like slightly bitter salad greens, youhave several varieties of endive from which tochoose, ensuring you will find one that suits

your taste. Endive varieties (and their days tomaturity) include:

Harvesting Endive
You can harvest individual endive leaves orentire plants as needed. Use a knife to cut the

FrisanOuter leaves are dark green,well-filled, well-blanchedplants at ground level, leaving the root system
intact. Doing so will encourage new growth inwarm weather, giving you a steady supply ofcenters (98 days)

tasty salad greens.

Galia

Store the greens in a plastic bag in yourleaves (45 to 60 days)a week. Cut endive leaves discolor quickly so be

Green Curled Ruffec

leaves in salads and other cooking methods,

Petite variety with finely cut

Finely cut and frilly leaves

refrigerator. Whole endive heads will last aboutsure to use them right away when serving cut

such as stir-frying them, grilling or sautéing them.

(90 days)

President

Hardiest in fall (80 days)

Salad King

Large frame, non-bolting inwarm weather (98 days)

Tosca

Very fine "shoestring" leaves,narrower than other types, white
blanched hearts (85 days)

Tres Fine Endive

Extra finely cut, lacy leaves

and easy to grow (48 days)

59How to Grow Leafy Greens
Best time to plant:

Spring or

fall

Harvest: After 60 to 70 days

Beet, mustard and dandelion greens. Boston,

bibb and butter lettuce. Romaine, collards, Swiss
chard, arugula — you get the idea. The plethoraof leafy vegetables available at virtually
every grocery store and farmers market isenough to make your thumbs turn green.

Taking a look at one of the first steps toward

incorporating more greens into your life — thegarden — you'll find leafy greens to be one of

the easiest veggies to grow. Lettuce comes innumerous varieties, including red and green
leaf, buttercrunch and butterhead, iceberg,
Romaine and mesclun, the so-called"fancy" lettuce.

Health Benefits of Leafy Greens
Leafy greens are high in fiber, which helps

food move more smoothly through your colon.
Vegetarian Nutrition says they're:Rich in folic acid, vitamin C , potassium
and magnesium, as well as containing ahost of phytochemicals, such as lutein,beta-cryptoxanthin, zeaxanthin andbeta-carotene …
Because of their high magnesium content
and low glycemic index, green leafy
vegetables are also valuable for persons withType 2 diabetes.
Further, did you know you can ferment your own leafy greens to make them even more nutritious

and keep them for months at a time right on your counter? Lacto-fermentation is the processcreated by "good" bacteria called Lactobacillus, which is present on all plants, especially those
closest to the ground, and can convert sugars into lactic acid. As Cultures for Health explains:

60

VEGETABLES / LEAFY & GREEN / LEAFY GREENS

Lactic acid is a natural preservative that
inhibits the growth of harmful bacteria… Beyond preservation advantages, lactofermentation also increases or preserves
the vitamin and enzyme levels, as well
as digestibility, of the fermented food.
In addition, lactobacillus organisms areheavily researched for substances that
may contribute to good health.

Growing
Leafy Greens

Organic dirt is good, but the best mixes containlightweight organic matter and drain well. Planet

DID YOU KNOW?
During fermentation, combinations ofvegetables can introduce different levelsof heat and flavor, such as fermenting

cabbage with spicier greens like turnip ormustard greens .

Natural suggests a simple, even mix of peatmoss or mature compost, plain topsoil andperlite. Keep in mind that plain garden dirt isoften too heavy and hard, so plants can't thrive.
Generally speaking, most lettuce varieties arecool-weather crops, meaning they thrive on 60to 65-degree F (15 to 18 degrees C) days. As forthe soil, Heirloom Organics says:

A Word About

Hardiness Zones

Lettuce is tolerant of a wide range of soils,
but prefers well-drained, cool [and] loose
soil with plentiful moisture and pH 6.2 to
6.8. Sensitive to low pH. Lime to at least
6.0. To encourage tender and tasty growth,make sure location is rich in organic compost
matter. Amend prior to planting if needed.

or warmer during the day — will encourage the plants

to bolt or "go to seed," meaning they jump-start to theend of the growing season by shooting upward and

The United States Department of Agriculture (USDA)

has divided the U.S. into color-coded zones separating

flowering. Bolted lettuce is bitter, slightly tough andoften rusty.

regions of plant hardiness in average winter

To offset bolting, it helps to plant your organic lettuce

temperatures (or, gardeners can simply type in theirseeds (or baby plants, called seedlings) in areas of yourZIP codes).

garden where it's shaded for part of the day.

If your plant hardiness zone is palest blue, for instance,

Because they like cool weather, lettuce seeds can-10 to -15 degrees F (-10 to -26 degrees C) below zero.

can get a hoe in the ground in early spring. In the fall,

While young lettuce loves the sun, the paradox is thatand raking it evenly.

you're in zone 5b, meaning the soil at its coldest will be

too much heat — say, 75 degrees F (23 degrees C)

be planted directly into your garden as soon as you

prepare the soil by working in some compost or manure

61

VEGETABLES / LEAFY & GREEN / LEAFY GREENS

Essential Lettuce-Growing Tips
You can also start seeds indoors around six weeks before the last frost to give baby lettuce (and other veggies) anadvance on the season, especially if yours is a short one. Warmer climates can squeeze in a late greens planting;just keep in mind that mature plants don't take frost as well as seedlings. Tips for growing lettuce include:

check-circle Lettuce seeds have shallow roots, so they only need six or eight tablespoons of soil each,whether you put them in a shallow pan of soil or (clean) separate pots.
check-circle Seeds need light to germinate, so sprinkle just a tiny amount of soil over them.
check-circle They take up minimal space on a (warm) sunny window ledge or under a grow light.
check-circle Water or spritz them lightly, and they'll begin popping up within a matter of days.
check-circle If you get a "freak" cold snap, seeds will do okay under the ground; seedlings can be covered
with plastic cups overnight. Don't forget to remove them in the morning so the plants can get
the sunlight they need.

When they get two to three leaves each, "harden" the seedlings by reducing their waterand placing them in a cool place for a few days. Then set the seedlings 12 to 18 inches
apart (depending on the variety), thinning out the smaller ones.

Harvesting Leafy GreensIn 60 to 70 days, you can begin cutting off the outerleaves so the inner leaves can continue to grow andproduce. "Micro" greens are simply smaller leaves.

You can also harvest an entire plant, cutting them about
an inch from the ground. Harvesting every other one
allows those remaining to get larger.

Grown similarly to lettuce, arugula andwatercress have a faster growing season, so

harvesting can be done sooner and more often.

In the garden, they need consistent water withfrom seed or transplanted in the spring 12 to

Floating row covers (fabric) help protect

Growing them in the fall gets your pantry

split when there's rain after a dry period. Avoid

Brassica veggies like cabbage can be planted

good drainage and lots of organic matter.

24 inches apart, with rows 18 to 36 inches apart.

them from pests. Mature cabbage heads canready for hearty winter meals.

this by choosing a split-resistant variety,spacing the plants close together, or twisting theheads to break some of the roots.

Also, mulch them to retain moisture, rotate thecrop every third year, and control pests such asaphids and worms using natural methods.
62How to Grow Lettuce

Best time to plant:

Spring or

fall

Harvest:Spring or

fall

Lettuce (Lactuca sativa) of all kinds thrivein cool temperatures and consistently moist soil,
so spring and fall are the best times togrow them.

Lettuce can also be grown in containers, or you
can add them to your flower beds as edible

greenery. Growing several different varietiesand planting a new batch every week or two will
provide you with fresh salad greens for several
months out of the year.

Health Benefits of Lettuce
Rich in water and fiber while low in calories,
lettuce is a good vegetable of choice if

you’re trying to lose weight. It’s also a goodsource of vitamin C, beta-carotene andanthocyanin compounds, which may

help fight oxidative damage. Aside from beta-

carotene, another carotenoid found in lettuce iszeaxanthin, which may help protect the retina
against UV damage and reduce the risk of agerelated macular diseases.

FUN FACT
Lettuce is the most consumed
leafy vegetable.

63

VEGETABLES / LEAFY & GREEN / LETTUCE

Growing Lettuce
The ideal soil temperature for growing lettuce is between 55 and 75 degrees F (12 and 24 degrees C),
so it’s ideal to plant them during spring or fall. Within this temperature range, seeds will sprout in two

to eight days. If your seeds resist sprouting, they're probably too old. Lettuce seed should be replaced
annually. Fresh seeds have a germination rate of about 80%, and a single standard seed packet
will produce about 80 heads of lettuce. If you’re planning to plant lettuce during spring, follow
these guidelines:

1. Plant seeds in cold frames six weeks before your last spring frost date.
2. At the same time, start another batch of seeds indoors under growing lights.
When the seedlings are 3 weeks old, place them outside for two to threedays to adjust before transplanting them into your planting bed.
For the first few days, use a shade cover to protect thetender plants from excessive sun and wind exposure.

Reducing watering and exposing the seedlings to lower
temperatures for three days before transplanting theminto your garden will toughen them up further.

3. Two weeks before your last spring frost date, direct seed

another batch in your garden. If the weather threatens to warm
up considerably, be sure to use more heat-tolerant varieties.

Be mindful of the fact that if the soil is too warm, germination may

not occur. You can encourage germination by placing the seeds

on wet blotting paper and refrigerating them for five days before
planting them.

4. As the seedlings begin to grow, you'll need to thin the lettuce to allow

adequate growing room. Begin thinning when the seedlings have four leaves.
Thin leaf lettuce so the plants are 4 to 6 inches (10 to 15 centimeters) apart.

Butterheads should be 3 to 5 inches (8 to 13 cm) apart, romaine varieties needabout 10 to 12 inches (25 to 30 cm), and head lettuce needs about 12 to 16 inches(30 to 41 cm). Rows should be about 18 inches (46 cm) apart.

5. Water daily. Lettuce has shallow roots, so the soil surface should be kept moist

but not soggy. Adding a thick layer of mulch will help retain water and cool thesoil. If the weather gets too hot, put up a shade cover.

For a fall crop, find the date of your first fall frost and start planting seeds eight weeks before the frost
date. Direct seed batches every one to two weeks for a continuous fall crop. Once you're a monthout from your first frost date, be sure to sow only cold-tolerant varieties or use a mixed seed packet,
which can contain a dozen or more varieties. The hardiest ones will survive.
64

VEGETABLES / LEAFY & GREEN / LETTUCE

Tips on Planting
and Disease
Prevention
If you're using a planting bed, loosen the

top 10 inches (25 cm) of soil and mix in about
an inch's worth of compost. Seeds should beplanted at a depth of about one-fourth inch

(0.6 cm), with 1 inch (2.5 cm) between seeds.
If you want, you may simply scatter the seedacross your planting bed, but be sure to thin andtransplant the seedlings as they start to pop up.
Adding compost or fish emulsion onceor twice during growing season will promote

speedy growth. If the soil is too dry, the plants

can start seeding early, at which point they tend
to get really bitter. Pull and discard any plantthat goes to seed.

While lettuce needs moist soil, poor drainage

can lead to soggy soil that promotes bottom rot
and gray mold.

As a general guide, only plant lettuce inthe same spot once every three years.
This will prevent many soilborne diseases.
To avoid bottom rot, make sure the soil
is moist but well drained. Planting yourlettuce on ridges elevated about 4 inches(10 cm) can be helpful.
Also avoid wetting the leaves when watering.
Gently fold the leaves off to the side with

one hand and only water the soil. Gray moldproduces grayish-green or dark brown spots on
the leaves. Any infected plants should be pulled
and discarded far from your garden to avoid
spreading.

Harvesting Lettuce
If you need the whole head, simply cut the head off near
the soil line. Alternatively, just cut some of the mature

leaves from the outside with a pair of scissors, leaving thecenter in place. New leaves will continue to fill in. The best
time to harvest is in the morning, after they've had time
to plump up with water overnight. Rinse with cool waterand pat dry before storing in the refrigerator.

Harvesting your lettuce while still immature is a simple
way to get more nutrition out of your lettuce. Afterabout two to three weeks, when the plants have reacheda height of about 2 inches (5 cm), they're considered
microgreens. At a height of about 4 inches (10 cm),they're known as "baby greens." Both microgreens andbaby greens are packed with higher densities of nutrients
than full-grown vegetables.

65How to Grow Malabar Spinach
Best time to plant: One week after the last frost in spring

Malabar spinach is an interesting alternative

to regular spinach. It grows like a perennial

jungle vine, and thrives in the summer heat
when most other greens tend to turn bitterand dry, easily reaching heights of 10 to 35 feetin a season. Trained on a trellis, with frequentpruning, you can turn it into a decorative
edible hedge.

Also known under the names Indian, creeping,
Asian, Vietnamese, Surinam, Ceylonese andChinese spinach, Malabar spinach comes in twovarieties:

Basella rubra, whichhas purple-red vinesand pink flowers

Basella alba, which

has white to pale green

stems and white flowers

Health Benefits of Malabar Spinach
The red variety is more visually dramatic, butother than that, it grows and tastes nearly

identical to its white counterpart. Full-grownleaves are about the size of your palm, with aslight crunchiness and a hint of lemon-pepper
flavor that take on a more characteristic

spinach flavor when cooked, although it's less
bitter than regular spinach, thanks to it being

lower in oxalic acid. Beware of overcooking,however, as heated leaves will eventually turninto unappetizing slime.

66

Harvest:Summer tofall

VEGETABLES / LEAFY & GREEN / MALABAR SPINACH
Young, immature leaves can also be harvested and used fresh insalads or added to a stir-fry. Toward the end of summer, the plant

Malabar spinach offers:

will bloom, at which time the taste of the leaves starts to degrade.
So, be sure to harvest leaves continually before blooming.

When you break the leaves off, you may notice a gooey substanceat the cut site. This is due to the high mucilage content of the leaves
and stems. Mucilage is high in fiber, resembling apple pectin inthat regard. Malabar spinach is also a good source of the following
nutrients. The rubra (red) variety tends to be a bit higher in theantioxidants beta-carotene and lutein, courtesy of its red andpurple colors.

CHECK-CIRCLE Vitamin A
CHECK-CIRCLE Vitamin CCHECK-CIRCLE Iron
CHECK-CIRCLE Calcium
CHECK-CIRCLE Protein
CHECK-CIRCLE Magnesium
CHECK-CIRCLE Phosphorus
CHECK-CIRCLE Potassium
CHECK-CIRCLE Beta-carotene
CHECK-CIRCLE Lutein

Growing Malabar Spinach
Perhaps one of the most appealing characteristics ofMalabar spinach is that it thrives in the high heat ofsummer. If you live at an elevation of 1,500 feet or higher, all
the better still, as it prefers higher elevations. Anotherboon is the fact that few pests seem interested in Malabar
spinach, so pest maintenance is minimal. A light spray ofneem oil will usually be sufficient.

Since it's a perennial plant, you only need to plant it once.
If you allow the seeds to drop toward the end of summer,

the plant will regrow the following year. The exception is if

you live in temperate climates. Here, you'll have to grow it as
an annual as the cold will kill it.

FUN FACTYou can use Malabar spinach in the same
way you use regular spinach — raw insalads, lightly steamed or cooked, or usedin stews, soups and even stir-fries!

67

VEGETABLES / LEAFY & GREEN / MALABAR SPINACH

check-circle To encourage germination, soak your seeds overnight, then plant in well-draining soil
in full sunlight, and be sure to keep the soil moist until the seeds have germinated.
Alternatively, start the seeds indoors six to eight weeks before your last frost date,then transplant into your garden once nighttime temperatures remain steadily above
50 degrees F (10 degrees C).

check-circle Add a generous amount of organic soil conditioner into your soil before planting,along with a slow-release 10-10-10 fertilizer.

check-circle Sow your seeds at a depth of one-fourth inch, approximately 18 inches apart. If
planting rows, you need at least a 9-inch row gap.

check-circle Once the seeds have germinated, pour liquid fertilizer over the seedlings, thoroughly
wetting the leaves. Add a layer of straw or mulch to retain moisture in the soil.

check-circle The plant prefers high humidity, so if you live in a dry climate, you may need to invest

in a mister, or keep it in a greenhouse. Since it grows like a vine, you'll also need some
sort of trellis for it to climb on.

Harvesting
Malabar Spinach

Harvesting is easy. Simply cut the stems of

the leaves with a pair of scissors. Aggressive
harvesting will encourage the plant to getbushier, so the more you eat, the more it will

provide. Pruning the length of the vine will also

encourage bushiness, so if you prefer a hedgestyle bush rather than a long vine, just keep
pruning it.

You can harvest leaves continuously throughthe summer and fall, until it starts to bloom.

Many prefer young, tender leaves over moremature ones, as the flavor tends to be milder.
Mature leaves are also higher in mucilage,
the sliminess of which some might findunappetizing. The flowers are followed by purple
berries that can be crushed and used as anatural food coloring.

68How to Grow Moringa
Best time to plant:

SpringHarvest: Leaves, when the tree is about 3 feet tall; Pods, after eight months
The moringa (Moringa oleifera) is a nutrient-rich tree touted as a superfood due to its many
health benefits. I tried cultivating my own

moringa for about two years, and felt it to be

more trouble than it was worth. Moringa doesgrow quickly, but I found the tiny leaves to bedifficult to harvest and use. Your experience may
be different, however.

I would like to provide you with all theinformation you need to grow moringa. Since
there's no denying moringa is a powerhouse

once it's harvested, you might just want to give ita try, and even be successful at it.

Health Benefits of Moringa
FUN FACT

Moringa is rich in vitamins A, B, C, D andE, as well as minerals such as calcium,

copper, iron, magnesium, phosphorus,

Moringa can survive in harshpotassium, iron and silica. It also containsof food for people living in areas

omega-3 fat, and all of the essential amino

conditions, making it a great sourcealpha-linolenic acid, a plant-based

plagued by drought!

acids your body needs to thrive. Aside fromthese nutrients, moringa may help:

Lower blood sugar levels In a study involving diabetic rats, moringa was shown tohave antidiabetic effects, likely due to the beneficial plant compounds contained in its

leaves, including isothiocyanates. In other research, women taking 7 grams of moringa
leaf powder daily for three months reduced their fasting blood sugar levels by 13.5%.

Maintain healthy cholesterol levels In terms of cholesterol-lowering properties,

an animal study involving hypercholesterol-fed rabbits found moringa to be effective
in lowering cholesterol by 50%, while reducing atherosclerotic plaque formation by 86%.
These effects were comparable to those of the cholesterol-lowering drug, simvastatin.

69

VEGETABLES / LEAFY & GREEN / MORINGA
Provide a plethora of antioxidants Moringa leaves are rich in antioxidants such as beta-carotene,

chlorogenic acid, quercetin and vitamin C. As noted in the Asian Pacific Journal of Cancer Prevention,"[Moringa] leaves exhibit strong antioxidant activity against free radicals, prevent oxidative damage tomajor biomolecules and give significant protection against oxidative damage."
Furthermore, authors of a study involving postmenopausal women who took moringa leaf powder daily forthree months concluded: "[These] plants possess antioxidant properties and have therapeutic potential
for the prevention of complications during post-menopause."

Maintain healthy cholesterol levels A 2017 study published in PLOS ONE comparing the anti-

inflammatory effects of isothiocyanate-enriched moringa seed extract to those of a curcuminoidenriched turmeric extract and curcumin-enriched material suggests moringa "displayed strong
anti-inflammatory and antioxidant properties … making them promising ... for the mitigation of
inflammatory-mediated chronic disorders."

Growing Moringa
If you live in a cold climate, it's best to grow moringa in pots either indoors or in agreenhouse. Even if you live in a warm climate, it is best to cultivate moringa inpots for at least eight weeks before transplanting them into the ground. This method
will afford you more control over the care of the young tree at a time when it is weak
and vulnerable. Below are the main steps to follow:

1.

Select a pot at least 18 inches deep and perhaps
a bit larger if this is the final destination for yourmoringa plant

2. Choose a well-drained soil containing 5% to 10%
sand and at least 5% organic matter such asorganic compost (you can also add compost
worms or earthworms if desired)

3. Plant moringa seeds at a depth of three-quartersof an inch, ensuring the leaf end of the plant isfacing out

4. Maintain a moist soil, but do not overwater
because the plant will not thrive if its roots
are soaked for extended period

5. Place the pot in direct sun and maintainconsistent heat

70

VEGETABLES / LEAFY & GREEN / MORINGA

Transplanting Your
Moringa Plant Outdoors
If you live in a warm climate and are ready totransplant your moringa plant outdoors, here

are some aspects to consider. First, keep in mind
optimum plant growth occurs between 70 and
90 degrees F (21.1 and 32.2 degrees C). Whilemoringa plants can handle a touch of frost, they
will not survive if the outdoor temperature dips
below 40 degrees F (4.4 degrees C).

Even though moringa is able to tolerate a wide

range of soil conditions, it does best in a neutral toslightly acidic environment, with a pH ranging
from 6.3 to 7.0. Well-drained sandy or loamy
soil is ideal. The presence of a long taproot makes

up with moringa's exceptionally fast growth. Moringa
experts suggest the more you cut it back, thebetter it produces, so don't be afraid to use yourpruning shears.

For best results, you may want to prune your young
moringa trees when they reach a height of about 2

feet. Trim the terminal growing tip 4 inches from thetop. About a week after you clip the terminal growing
tip, you will notice secondary branches will begin toappear on the main stem below the cut. When thesebranches reach a length of about 8 inches, you'll wantto cut them back to 4 inches. In doing so, tertiarybranches will appear, which you can trim back in thesame manner.

moringa resistant to periods of drought, but you willneed to water it regularly.

Prior to transplanting moringa, loosen the soil in theplanting bed by digging down about a foot and ahalf. This will help retain moisture in the root zone

and enable the seedling's roots to get off to a goodstart. Mix compost or aged manure with thetopsoil when filling in around the plant. Prepare yourpotted plant by using a knife to loosen the soil fromthe inside surface of the pot. Turn the pot upside

down and gently shake out the entire plant. Takecare to not disturb the root system.

Regardless of how you plant them, be sure to give

Harvesting Moringa

your moringa trees a good supply of plant food

Assuming the growing conditions are favorable,

include a light liquid kelp emulsion, compost tea,bounty of fresh leaves, as well as about 400 to

and water to help them thrive. Options for plant foodworm tea and/or living compost addition about

once every three weeks. You can mulch dried leaves
or straw around your potted and transplanted

moringa to help them retain moisture and warmth.

The Importance of PruningYour Moringa Tree
From my personal experience, pruning seems to

be a major factor in ensuring a successful moringa
growing experience. For certain, applying provenstrategies for effective pruning is a key to keeping

you can expect healthy moringa trees to yield a
600 pods annually during their first three years.
Mature moringa trees may produce up to 1,600
pods a year.

When harvesting moringa pods, you will want tocollect them when they are young — less than
one-half inch in diameter — and still can besnapped easily. Pods will develop a tough exterior
as they age, although the white seeds and flesh
will remain edible until the ripening process

begins. Pods used for oil extraction are generally
left on the tree until they dry out and turn brown.

71How to Grow Mustard Greens
Best time to plant: Three weeks before the first frost-free date in spring
Harvest: After four weeks (harvest before the hot weather arrives)

Mustard, also known as mustard greens(of which there are several popular varieties)

is a relative of cabbage, broccoli and radishes.
It's a cool-weather plant that is easy to grow,matures quickly and is self-seeding.

As noted by Grow Network, "Mustard can growin almost any soil type, withstand drought
conditions … and self-seed to produce acontinuous crop with almost no work on
your part."

The Florida broadleaf and Green wave varieties
take about 45 days to mature while theSouthern giant curled variety takes about aweek longer. When choosing a variety, consider
your palate. Some varieties are milder, suchas Osaka purple, while others are bolder andspicier in flavor. Black and brown mustards

have a sharper, tangier flavor.

Health Benefits of Mustard Greens
Boiled mustard greens boast an impressive
nutritional profile, with each 1-cup serving(140 grams) providing:check-circle 524% of your daily value (DV) for
vitamin K

check-circle 177% of your DV for vitamin A
check-circle 59% of your DV for vitamin C
check-circle 26% of your DV for folate
Due to its high vitamin K content, you may

need to eat it sparingly if you're taking blood

thinning medication such as Warfarin. Mustard
also contains oxalic acid, which can be anissue if you're prone to kidney stones. That said,

72

mustard greens contain a number of valuable

medicinal plant compounds that support good
health, including:Hydroxycinnamic acid - Shown to inhibit
human lung adenocarcinoma cells andeffectively combat multiple drug-resistant
Mycobacterium tuberculosis. It also has
antimalarial activity and much more

Quercetin - An important free radical fighter,

immune booster and powerful antiviral shownto inhibit several strains of influenza, hepatitis
B and C and other viruses

Isorhamnetin - Shown to induce apoptosis(cell death) in certain cancer cells. It may also
have particular benefits for inflammatory skinconditions

VEGETABLES / LEAFY & GREEN / MUSTARD GREENS
Kaempferol - Which has hypoglycemic,

Every part of the mustard plant can be used,antioxidant, anti-inflammatory, antimicrobial,

including the roots, seeds and leaves. The

just to name a few

in Chinese medicine. Abscesses, bronchitis,

cardioprotective and neuroprotective effects,

seeds in particular have a long history of use

Glucosinolates - Plant chemicals that yourasthma, colds, rheumatism, toothaches, aches

body converts into isothiocyanates (ITCs),

and pains, bladder inflammation, ulcers andstudies suggest cancer protection is a primarymany historical uses of mustard seed, often inwhich have anticancer properties. In fact,
benefit of mustard greensvarious gastrointestinal ailments are among thethe form of a mustard plaster or poultice, which
is applied topically.

Growing Mustard Greens
To begin, you'll want to prepare yourgarden bed with well-draining soil. For
optimal growth and taste profile, use

loamy garden soil with a pH between

6.5 and 6.8.

Seeds can be planted as long as thesoil isn't frozen but as a general rule,

Grow Network suggests
mixing in a few inches oforganic compost along witha handful of stone dust, thensoaking the soil with water
and waiting a few days
before planting your seeds.

plant about three weeks before the first frost-free date in spring. Seeds cangerminate at temperatures as low as 40 degrees F (4 degrees C). Plant asecond batch three weeks later for a continuous harvest through spring andearly summer.

For a fall crop, plant your seeds once the hottest part of the summer has passed. In many areas,
mustard greens can even be grown during the winter, using cold frames, cloches or row covers

to protect against deep freeze. As an added boon, most plant diseases and pests will be avoided
during colder months.

Plant two to three mustard seeds one-third to one-fifth inch-deep, 6 to 12 inches apart. Keep thesoil moist but not soggy throughout the growing season. For best results, use a slow-soak or drip

system to avoid getting the leaves wet during watering. This will go a long way toward avoiding

downy mildew, which thrives on damp leaves.

Once the seeds have sprouted, thin them out so
you have just one plant for every 6 to 12 inches.
Be sure to weed frequently as the weeds will
steal important nutrients from the mustard

plant and could stifle its growth. Mustard greens

will attract bees, which will benefit whatever else
you have growing in your garden.

A note of caution: Some states

view mustard as an invasive weed
and have imposed restrictions
on where and how you're allowed to
grow it, so be sure to check with yourCounty Extension agent to find out if any
restrictions apply before you plant themin your garden.

73

VEGETABLES / LEAFY & GREEN / MUSTARD GREENSFUN FACT
Sautéing, braising or steaming mustard

leaves will cut some of the bitterness while
adding a tasty kick to just about any dish.

Harvesting Mustard Greens
Once the plants have matured, simply clip off leaves as needed using scissors or a knife, leaving theremainder of the plant in place. This way, it will continue to grow even as you keep harvesting. For

salads, choose young, tender leaves. More mature greens make for a tasty dish either sautéed or
steamed.
Cut off and discard wilted, unhealthy-looking leaves. Heat makes the mustard
greens bitter and tough, so once the heat of summer sets in, pull out all of theplants and use for compost, and then replant in the fall.

Should you end up with too-abundant a crop, consider harvesting and freezing
the leaves. To properly preserve them, they must first be blanched as follows:

1. Wash the greens and trim off the stems. If you like, you can cut the leaves into smaller strips.
2. Bring a large pot of water to a rolling boil, and prepare an ice bath in a large container or sink.
3. Once the water is boiling, immerse the leaves and cover the pot with a tight-fitting lid.
4. Blanch for three minutes, then remove the greens from the water with a slotted spoon (or use
a blanching basket if you have one), and place them into the ice water for five minutes.

5. Remove and drain on a paper towel. Once fully dry, pack the leaves into freezer containers.
If using freezer bags, squeeze out as much air as possible before sealing. Label and dateeach bag. The mustard greens will be good for up to one year at 0 degrees F (-17 degrees C)
or below.

74

How to Grow Okra

Best time to plant:

Spring or

early summer

Harvest: 60 days after planting

Okra (Hibiscus esculentus) is a unique,annual vegetable from the same family as thehollyhock. It is usually the color of fresh cornhusks, has the shape of a spike and the textureof a grooved cucumber. When sliced, it may
remind you of a tiny star fruit.

Although technically a fruit because its seeds

are inside the plant, okra is usually referred to asa vegetable that is also called "lady fingers" inreference to its shape, and comes in more than
one variety. It is a favorite in the South America
and areas of Africa and the Mediterranean,
where it is usually cooked.

Health Benefits of Okra
Okra pods are rich in vitamins and minerals,

including quercetin, catechin and epicatechin.
They are also known to be high in vitamin C,

vitamin K and folate. Moreover, the superior dietaryfiber content in okra may help regulate digestion
and maintain optimal blood sugar levels.

Okra extracts have been used to reduce oxidative
stress and insulin resistance in research on

pregnant rats induced with gestational diabetes.
Scientists found the extract exerted potential

antihyperglycemic and hypolipidemic effects andwas also associated with reduced damage topancreatic tissue.

FUN FACT
Okra is believed to have originated near

Ethiopia, and then cultivated by the Egyptians.
75

VEGETABLES / LEAFY & GREEN / OKRA
In another study, researchers found okra may improveglucose homeostasis and reduce B-cell damage indiabetes. A 2018 study asserts okra could improve metabolic
complications, and if it has a beneficial effect on thepancreas in rats, benefits may translate to humans as well.
One vital compound found in okra is glutathione.

Foods containing glutathione fall into two categories:
those containing the glutathione moleculeand those promoting glutathione production

and/or "upload" the activity of glutathione enzymes in your body.
However, the okra must remain uncooked as cooking glutathione foods diminishes the content.

Storage methods can affect levels as well. One study shows dietary glutathione intake can lower
your risk of oral and pharyngeal cancer.

An animal study observed that it protects against diabetic nephropathy (damage to kidneys
due to diabetes) and neuropathy (damage to nerves and eventual renal failure).

Okra contains a number of valuable nutrients. Several of them must be obtained through food,and if you don't get enough of them, a deficiency can compromise your health. Five of the mostbeneficial include:

Potassium - A mineral as well as an

Calcium - Stored in your bones, calcium

through your body, potassium helps normalize

brittle, prone-to-break bones. To keep calcium

electrolyte, as it conducts electrical impulses

your muscle contractions, heart rhythm, bloodpressure, digestion, pH balance and more.

Since your body doesn't produce it, you mustget an optimal amount from food, while making
sure you balance it with your sodium intake.

Folate - One of several B vitamins, this one
produces red blood cells, and makes andrepairs your DNA. Deficiency can lead toanemia, depriving your cells of oxygen. One
of its most crucial functions is for pregnant

women as it's involved with preventing birthdefects.

Note: Although many people interchange

them, do not confuse folate, which occurs
naturally in foods, with folic acid, which isa synthetic form of vitamin B9 used as asupplement and an additive to processed
foods.

76

works with vitamin D to ensure you avoid
from settling in areas it shouldn't be anddirecting it to where it's needed, calcium also
needs vitamin K2.

Vitamin K - A fat-soluble vitamin, it plays acritical role in protecting your heart, building

your bones, optimizing your insulin levels andhelping your blood to clot properly. Vitamin
K may help lower the risk of heart disease,osteoporosis, diabetes, multiple types ofcancer and even Alzheimer's disease.

Vitamin C - This powerful antioxidant lessens

both the duration and severity of a cold andis necessary to produce collagen, the mostabundant protein in mammals, which keeps

your skin and tissues firm but flexible. Vitamin
C deficiency weakens your immune system.

VEGETABLES / LEAFY & GREEN / OKRA

Growing Okra
The okra plant prefers dry soil with a pH of 5.5 to 6.0. Plants do well in

fertile soil with added compost. Whether or not a nitrogen-based fertilizer
is needed will depend on the amount of nitrogen already in your gardensoil. Too much nitrogen may result in more leaves than vegetables.

Prepare the area with well-draining soil in full sun. Although they are

not wide plants, they do grow tall so be sure to space out the rows 3 to

4 feet apart to allow for plenty of sunshine to get to the lower leaves. The
okra plant is a warm-weather plant so consider starting indoors three tofour weeks before the last spring frost, in peat pots under full light.
Since the growing season is generally 50 to 60 days for okra, you can also

start them directly in your garden after the last frost, or under a cold frame
three to four weeks before the last frost. Without the cold frame, you musthave stable warm weather, and the soil must be warmed to 65 to
70 degrees F (18.3 to 21.1 degrees C).

Plant the seeds three-fourths to 1 inch deep. Seeds may be slow togerminate, but you can speed the process by soaking the seeds

overnight in water, or abrading them lightly with sandpaper to break thehard seed coat before planting.

If you are transplanting okra seedlings, be sure to space them 2 feet apartto provide ample room for growth, and the rows 3 to 4 feet apart. If you're
sowing seeds outdoors, thin the seedlings to allow for similar spacing.

Once the plants have sprouted, remove weeds and mulch heavily
to prevent weed growth. At this time, you might also side dress theplants with aged manure or rich compost.

Harvesting Okra
The first harvest from your planting should be readyabout 60 days after planting, depending upon thevariety you plant. Since the okra becomes hard andwoody if left on the plant too long, you'll want toharvest when they are 2 to 3 inches long. This may

be nearly every other day. The vegetables appear on
the plant approximately four days after the flower.
Cut the stem of the okra just above the cap with aknife. Some varieties have been bred to snap off theplant when they're ready to harvest. If the stem is

too hard to cut, the pod is likely too old and shouldbe thrown out.

Remember to use gloves and wear long
sleeves when you're harvesting or caring
for your okra plants. Most varieties arecovered with tiny spines that irritate theskin, unless you have planted a spinelessvariety. Interestingly, this irritation does
not happen internally when you eat them.
77How to Grow Radicchio
Best time to plant:

Spring andfall

If you'd like to add a pop of color to your meals
using a vegetable packed with vitamins andhealth benefits, then reach for radicchio(Cichorium intybus var. foliosum). This

quick-growing Mediterranean leafy vegetable
resembles red lettuce or cabbage, but it’s

actually a member of the chicory family. The

slightly bitter taste and wine-red leaves set thisvegetable apart from other leafy veggies, andgrowing it in your own garden ensures you canenjoy it without chemical toxins.

Health Benefits of Radicchio
One of the most notable benefits of radicchio
is its high vitamin K content, which acts

as a cofactor for proteins involved in blood
coagulation, bone metabolism and theprevention of vessel mineralization. Abnormal
mineralization of blood vessels is a major risk
factor in cardiovascular disease. Inadequatelevels may precipitate the formation of calciumin blood vessels.

One cup of radicchio also has 3.2 milligramsof vitamin C (ascorbic acid), a powerfulantioxidant and an essential water-soluble

vitamin. It also plays a significant role in theformation of collagen, which is importantto antiaging skin care, and functions as an

essential cofactor in the number of enzymatic
reactions, and has been found to:check-circle Reduce the risk of cardiovascular diseasecheck-circle Support the immune system
check-circle Support the growth of beneficial gut bacteria
check-circle Support neutralization of environmental toxins

78

Harvest: 65 to 70 days after planting

VEGETABLES / LEAFY & GREEN / RADICCHIO
Also found in radicchio are:Lactucopicrin Responsible for radicchio's bitter flavor,

lactucopicrin may be an effective antimalarial agent, andpossesses sedative and analgesic effects.

Zeaxanthin and lutein These carotenoids protect youreyes from age-related macular degeneration by filtering out
harmful ultraviolet rays.

Inulin This prebiotic fiber may help stimulate the growthof beneficial gut bacteria like Lactobacilli and Bifidobacteria,
which in turn helps prevent harmful bacteria growth. It may
also help balance your body's blood sugar levels and reduce
your risk for cardiovascular diseases.

FUN FACT

Growing Radicchio
While radicchio grows best in cool weather, it's also

heat-tolerant. However, in hotter climates, theIf you don’t water radicchio frequently

enough, its leaves will become more bitter.

plant does not form into tight heads like cabbage,

but remains more open and loose-leafed. Cool weather sweetens the flavor of the plant, while

warmer weather keeps the flavor bitter. Most varieties require between 60 and 70 days to mature.
When planting through a mild winter, your garden may benefit from plastic sheeting around theradicchio plants to maintain growth. In regions where the winters are cold, plants are grown best in
spring and early summer, but thrive in fall and winter in warmer weather regions.

The soil should be prepared to encourage good drainage,and organic compost added weeks before planting.

Radicchio can be grown in raised beds or in containers
where the soil is prepared in the same manner. Duringcooler weather, the plant grows best in full sun, but insummer months, it benefits from the afternoon shade.

79

Tips on Planting the Seeds

VEGETABLES / LEAFY & GREEN / RADICCHIO

In the spring, start seeds indoors eight weeks before thelast frost. Transplanting seedlings may work better thandirect seeding to the soil. If you consider direct seeding, sowthem in rows on raised beds and thin the plants 8 inches(20 centimeters) apart after leaves begin to form. When

you transplant seedlings, leave 8 to 10 inches (20 to 25 cm)
between plants and space rows 18 inches (46 cm) apart.
If this is your first season for planting radicchio, considertransplanting seedlings every few weeks todetermine the best time in your region. Like heads oflettuce, the plant puts down shallow roots and will benefit

from consistent soil moisture. However, too much water can
result in heart rot. Therefore, it is crucial to plant in a welldrained area or use raised beds for a successful crop.

Once the plants are established, covering the area withorganic mulch, such as a thick layer of untreated grassclippings, hay or straw, helps maintain moisture andprevent evaporation as well as reduce weed growth. The

most important watering time occurs seven to 10 days
before the heads mature.

Harvesting Radicchio
The leaves of the radicchio plant may be

harvested at any time, but the compact head

will not form until the latter part of the growing
season. When the heads are firm to the touch,normally near 65 to 70 days, they're ready for

harvesting. To harvest the head, cut it close to

the ground, just above the soil line. As the heads
mature, they may develop a more bitter taste.
Not all heads in your radicchio crop will form
and mature at the same time.

Interestingly, crops grown in the fall
will form better heads than thosegrown in the spring.
80

In some cases, if your region has a mild winter,you may get a second crop from the sameplant in the spring. Radicchio keeps well in the
refrigerator for approximately a week or two

when the temperature is below 46.4 degrees F(8 degrees C).

How to Grow Spinach
Best time to plant:

Early spring or

fall

Harvest: After six weeks

Scholars are unable to pinpoint the exact originof spinach (Spinacia oleracea). The ancient

Chinese call it the "Persian vegetable" as it

crossed from Persia (modern day Iran) into thesurrounding countries. The first texts to mention

spinach in the Mediterranean were written in the10th century.

By the 1400s it had made its way throughAsia, where it became the mainstay of many
European menus. Today, spinach is found ineverything from casseroles to soups and salads.
Spinach is an annual edible flowering plant that
may grow to 12 inches high with leaves up to 6
inches wide.

Health Benefits of Spinach
The health benefits of spinach include water-soluble vitamins, fat-soluble vitamins, minerals
and a wide variety of phytonutrients. While arich source of folate important to short-term

memory, lowering cancer risk and reducing yourrisk of heart disease, nearly 25% of folate may belost during cooking.

One cup of cooked spinach provides over 900%
of your daily allowance for vitamin K, over 100%of vitamin A and high levels of manganese,magnesium, iron and copper; 100 grams has
only 23 calories.

Although high in iron, it also contains oxalate,which reduces iron and calcium absorption

from the spinach. Oxalic acid is broken downwith heating. While cooking your spinach may
help increase the absorption of calcium andiron, other vitamins and minerals are morebioavailable when it's consumed raw.

81

VEGETABLES / LEAFY & GREEN / SPINACH
Spinach is also a rich source of nitrate. When used as a food additive, nitrate isconcentrated in comparison to its natural occurring amount in plant foods. The
nitrate content usually totals less than 1 milligram per 8 ounces and provides
health benefits by helping to convert nitrate into nitrite and then nitric oxide.

Growing Spinach
Growing spinach in your garden is easy when you follow a few simple

strategies. The plant enjoys long days with cooler temperatures so it may

be easier for those living in northern states to get larger crops. Plant spinach
outdoors as soon as the soil can be worked 6 inches deep. Seeds may takebetween seven and 14 days to germinate.

While you may findrecommendations to space
the plants 6 to 8 inches apart,
this is not necessary as you'll
get a larger harvest if you
plant them closer together.

If you're interested in large leaves, give theplants greater space to grow. If you are harvesting spinach

leaves at a young age, spacing can be reduced to 2 inches.
There are three true varieties of spinach with leaves varying
from those with deep crinkles to smooth and flat. As you

consider how to grow spinach, remember the plant prefers
well-draining soil with a neutral pH. Add some sand to

the soil to avoid a situation where the roots of your plant are growing in cool, damp soil in the springmonths, which can promote the development of root rot. You'll be harvesting spinach six weeks

after sowing your seeds.

Fertilizer and Temperature
Considerations
Spinach is a fast grower and a heavy feeder. Amend
the soil with organic fertilizer before planting seeds
and add a side dressing once during the growing
season. Draw a square foot in your garden andfertilize the area with organic matter over the top
1 to 2 inches of soil.

In this way, the seeds have access to the fertilizer

while germinating and the fertilizer will leach further
into the soil as it rains and you water your garden.

Spread a teaspoon of seeds in the square foot andcover with a light layer of soil. Tap the soil lightly so
the seeds have contact.

Consider jump-starting the season by starting yourseeds indoors and transplanting once the soil is82

workable. Once theseedlings have twotrue leaves, addorganic mulch to add nutrientsand protect the soil from drying.
As the weather warms, spinach plants bolt quickly.

This happens when the crop begins seeding and thetaste of the leaves become bitter. You may be able toextend your season slightly by planting in the shadeof a taller plant and regularly watering.

Consider planting spinach again at the beginningof August for a fall harvest. Since the soil will bewarm, keep the seedlings in the shade, watered andsafe from the summer heat to enjoy a harvest bySeptember.

VEGETABLES / LEAFY & GREEN / SPINACH

Growing Spinach
Indoors or inContainers
If you're short on space, consider growing yourspinach in containers. Even a relatively small

12-inch-wide, 6-inch-deep pot or window box will be
sufficient. Use the same considerations for soil andwatering as you would in the garden, except you'll

need to water more frequently since containers dryout more quickly.

Harvesting spinach in the fall may be easier if grownin containers as you can move the plants during the
day to accommodate for lighting and shorter days.

Growing spinach indoors is another option, especiallythrough the winter months, as they don't require a lotof sunlight.

Harvesting Spinach
Harvesting spinach is done by cutting theleaves with a pair of scissors. When harvesting

traditional spinach, cut individual leaves on theouter edge of the plant with scissors, allowing

younger inner leaves to continue growing for alater harvest. You can also cut down the wholeplant about an inch above the crown and it may
send out a new flush of leaves.

The primary idea to storing spinach so it doesn't
get slimy is to keep it as dry as possible.

Harvest when the leaves are dry and consider

Use mulch, even in pots, to help retain moisture. You'll

want to keep the plants away from windows radiatingheat during sunlight hours and be careful to set thebox back from direct contact with the window.

FUN FACT

storing without washing until you're ready to eat
them. You'll be most successful storing spinach

in a breathable container that allows for air
circulation. If you've harvested more than you
think you'll be able to use in a week, consider

freezing.

By blanching you retain the color and nutrients.
Bring a pot of water to a boil, with a bowl of ice

If you live in warmer climates and would

water on the side. Pop the leaves into boilingconsider Malabar spinach. Although notand then dunk in ice water to stop the cooking

like to continue your spinach crop,water for about 30 seconds, immediately draina true spinach, it is a tasty alternative!

process. Pat the leaves dry and place them in afreezer bag. Remove all the air and freeze.

83HOW-TO-GROW

VEGETABLES(Edible stems)

How to Grow Asparagus
Best time to plant:

Early spring

Harvest:

Early spring, three years after planting

Growing asparagus (Asparagus officinalis)takes patience — about three years to be exact,

to ensure vigorous growth and plant maturity —but it’s not as difficult as you may think. All the
preparation and hard work you do will berichly rewarded when you harvest those firsttender shoots.

Health Benefits of Asparagus
Dubbed as a "feel-good" vegetablebecause of its mood-boosting potential,

asparagus is a superfood you may wantto consider not only eating more often, but

cultivating in your garden. It's a nutritionallybalanced vegetable loaded with vitamins

A, E and K. One cup (180 grams) of cooked
asparagus contains just 40 calories.

Asparagus is also a good source of vitamins C
and B, including folate. Folate helps synthesize

dopamine, norepinephrine and serotonin, which
is why asparagus is thought to support yourmood. Additional claims that asparagus may
protect against cancer are based on its highlevel of glutathione, a potent antioxidant. It also
contains rutin, a bioflavonoid (plant pigment),
which protects your small blood vessels fromoxidative stress. It also may protect against thedamaging effects of radiation (when combinedwith quercetin).

Asparagus boasts healthy levels of copper, iron,magnesium, selenium and zinc. It also supports
your digestive health, thanks to the presenceof inulin, a prebiotic that acts as food for the
beneficial bacteria in your gut.

Finally, researchers have uncovered a natural

angiotensin-converting enzyme (ACE) inhibitorin asparagus that appears useful for lowering
your blood pressure.

A 2015 study revealed a new
sulfur-containing metabolite known asasparaptine, found in asparagus spears,
which, according to the authors, acts as a"new ACE inhibitor."
85

VEGETABLES / EDIBLE STEMS / ASPARAGUS

Growing Asparagus

When planning to grow asparagus, consider the following:
HeightSince asparagus plants grow quite tall —as high as 5 feet — make sure you plantthem in a location where they will notovershadow smaller neighboring plants.

Location
Due to its perennial nature,asparagus will come backon its own year after year,
Soilpossibly for 15 to 20 years
Asparagus thrives in— making it a somewhat
lighter, compost-rich soil
permanent fixture inthat drains well; a soil pH
your garden.
in the neutral 6.0 to 7.0
range is ideal.

Space
Allow about 4 to 5 feet for eachplant, although in the early years
the plants won't spread out much;once established, however, you will
be surprised at how muchspace they will fill.

Sun
While asparagus can tolerate someshade, you can help minimize disease
and ensure more vigorous plants byplacing them in direct sun; insufficientdaily sunlight will result in thin spears
and weak plants.

Planting Asparagus From Seeds
If you choose to grow asparagus from seeds, you will also be able to selectively discard female

asparagus plants and cultivate an all-male bed. Male plants generally produce higher yields thanfemale plants. Plants can be started from seed about four weeks before the last expected frost. In

northern climates, you can start seedlings indoors in late February or early March. Sow single seeds inbiodegradable pots and place them in a sunny window.

Early on, you may need to use bottom heat to maintain the temperature of the pots at 77 degrees

Fahrenheit (25 degrees Celsius). When the seeds sprout, you can lower the temperature by about 10

degrees. When the danger of frost has passed, plant the seedlings 2 to 3 inches deep in a nursery bed.
Once tiny flowers appear, use a magnifying glass to weed out the female plants and transplant themales to their permanent location in the garden.

Growing Asparagus From Crowns
When selecting crowns, choose ones that are fresh and firm, not mushy or withered. Skip the 2-year-old crowns dueto the transplant shock they've likely experienced. Besides, they generally do not produce any quicker than the 1-year
variety. Purchase the crowns only when you are ready to plant them, and plant them immediately, if possible.
Digging a trench is the most common way to plant asparagus crowns. Your trench should measure about

8 to 10 inches deep and 18 to 20 inches wide. Place it at the center of the garden bed. This is the best time to work
any available manure or compost material into the soil.

86

VEGETABLES / EDIBLE STEMS / ASPARAGUS

Rodale's Organic Life suggests soaking the crowns in compost
tea for 20 minutes prior to planting for improved results.
Spread the roots out on the bottom of the trench. Be sure to spacethem 12 to 15 inches apart to ensure they will have room to grow.
Cover each plant with 2 to 3 inches of soil, and water well. As theplants begin to grow — about two weeks later — add more dirt.

DID YOU KNOW?
Asparagus, one of only a few perennial

vegetables you can grow in your garden,

has the potential to provide a steady crop
year after year.

Continue adding dirt
on a regular basis tocover the asparagus
until only a small

portion of each shootis exposed above
ground and thetrench has been filled
completely.

The keys to a successful annual crop of asparagus hinges on how well you maintain your garden
bed. The following tips will help increase your chances for a successful harvest:
check-circle Weed rigorously around the plants,
especially in the early years, to prevent
weeds from choking out the shoots andreducing your yields
check-circle Apply mulch around the plants to retain
moisture, for winter protection and to help
reduce the presence of weeds
check-circle Water regularly during the first two years
after planting; later on, when the plants have
deeper roots, watering will beless critical
check-circle Heap up soil or mulch over the bed before
shoots emerge if you desire white asparagus

check-circle Remove and destroy the fernlike foliage
prior to the appearance of any new
growth because it is known to harbordiseases and pest eggs, such as thosefrom asparagus beetles
check-circle Fertilize by top-dressing with a liquid
fertilizer, such as compost tea, in boththe spring and fall; some also suggest adose of fertilizer in mid-spring due to theheavy-feeding needs of asparagus
check-circle Cut plants to the ground each year,
preferably in the fall, but most certainly
before new growth starts

Harvesting Asparagus
During the first two years, because the plants need to put all their energy into establishing deeproots, gardening experts recommend you do not attempt a harvest. In the third year, you can harvest
finger-sized spears that are about 8 inches long for a period of four weeks. In the fourth year, you
can harvest spears for up to eight weeks. Harvest in early spring, every third day or so.

87

How to Grow Celery

Best time to plant:

Early spring or

mid/late summer

Harvest:Summer to

fall

When you think about it, celery (Apium

graveolens) is a rather odd vegetable, quite

different from others. Growing organic produce
like celery simply means without the use ofharmful chemicals. Celery, unfortunately, is one
crop that is heavily sprayed in commercial
operations, so grow your own!

Health Benefits of Celery
Celery is a delicious, satisfying, crunchy snackwith very few calories, and is also loaded withfiber. Eating a single cup of chopped celery

provides 6% of your Daily Reference Intake (DRI),
not to mention high amounts of vitamins A, C, K,
folate, potassium and manganese.

Along with several other phytonutrients, celery
contains a number of flavonoids such aslutein, zeaxanthin and beta-carotene, which

studies indicate decreases inflammation alongwith your risk of heart disease. It also inhibits

the growth of abnormal cancer-causing cells
and enhances your overall immune system.

Celery has many different types of uses. One isjuicing, which helps add vital nutrients to yourdiet while ridding your body of toxins.

Eating fermented vegetables like celery

is an excellent way to develop a healthy
gut flora and avoid gastrointestinal

disorders and infections that become
more prevalent with age. Consuming
one-half cup of fermented veggies

daily helps maintain healthy microbiota

in your intestines, and helps reduce heartdisease, obesity and even cancer.
88

VEGETABLES / EDIBLE STEMS / CELERY

Growing Celery
While it's possible to pick up celery seedlings or "starts" at many
nurseries, you'll have more varieties to choose from if you buy

seeds, instead. Read the labels to find out which varieties
work best in your zone, noting differences in the color(some have a red tinge), flavor and hardiness of theend product. Sow your seeds indoors 10 to 12 weeks
before the last projected spring frost.

Water the plants liberally and often, make sure they'redraining well and give them plenty of circulating
air. Transplant them into individual pots

when they're about 2 inches high. At 6 inches
high (or about five leaves), take them to an

in-between area like a porch for 10 days or so to"harden off" or get them used to higher temperatures.
Outside, it's best to plant your celery on an overcast day rather than

one that's hot and sunny, because celery likes a gradual transition. Space

them 6 to 8 inches apart, with rows 2 to 3 feet apart, and no deeper than they
were when planted in the pots.

Once in the ground, add several inches ofmulch at the base, give them 1 inch of water
per week and use compost tea every 10

to 14 days. When temperatures fall below

DID YOU KNOW?

55 degrees F (12 degrees C), you can use

Celery is a descendant of wild

jugs will do — to protect them. Remove them

parsley and fennel of the Apiaceae

cloches — bottomless, clear, gallon-sized
during the day when it gets warmer.

celery, and is related to parsnips,
plant family.

89

VEGETABLES / EDIBLE STEMS / CELERY

Composting and Troubleshooting Problems
For the best results, your garden dirt should be

Add 1 gallon of water, dissolve one-half

you plant vegetables like celery. Adding mature

mixture into a pump sprayer. Thoroughly

rich with compost or other organic matter when
compost with good bacteria once in a while

thing to watch for inyour celery, as wellas other vegetables.

Early blight(fall blight affects

ornamental plants)
may be evidencedby black dots onspray your plants, inside and out, every five

to seven days.

helps speed up the heating process.
Diseases are anotherteaspoon of castile soap in it and pour the

A good compost pile starts with a layer of straw(not hay) to discourage pests and weeds. Add
garden and kitchen scraps such as coffee grounds
and egg shells, along with horse stable bedding,garden plants (not weeds) and about one-third of
the entire pile manure. A two-thirds ratio or so ofleaves, grass or cornstalks allows for air flow.

the leaves. Both

Pink rot may appear

if the roots or bottomsof the plants sit inwater for too long,and fungus andrusting disease may
cause plants to wilt

or turn yellow. Rotate
your crops to help

curb these diseases,

pests and diseases can be controlled by using

but if you see a plant or even just a stalk wilting,

Trichoderma harzianum (a type of fungus)

affected plant parts.

disease-free seed and seedlings, and applying

to the soil before planting.

cut out the entire bad area and destroy any

Harvesting Celery
As noted, celery is considered a summer crop in the

North and a winter crop in the South. To get a fall crop(sometimes called a second harvest) sow your celery

seed indoors in May or June for transplanting outside inJune or July. In the regions where celery grows best, richsoil, lots of water and respite from blistering sun and hightemperatures are the basics that make all the difference.

Harvest your celery by cutting it off just below the soil line,
but did you know you can "regrow" celery from the baseof the stalk? In fact, Mother Earth News notes:"If you're growing celery in moist garden soil, stalkcelery can be handled as a cut-and-come-again
crop — just harvest a few outer stalks at a time."
90

How to Grow Rhubarb
Best time to plant:

Late fall

Harvest:SpringIf you’re looking for a hardy, problem-freeperennial to add to your garden, consider

rhubarb (Rheum rhabarbarum). Given theright soil and sun conditions, you can easily
grow rhubarb from crowns or seeds. Oncethe plants are established, you can enjoy thered or green celery-like stalks of rhubarb as aspringtime treat in jams, pies or smoothies.

For best results, choose a sunny, out-of-the-way
corner of your garden that features compost-rich, well-drained soil. Avoid eating foliage

though; it’s poisonous. Here’s all you needto know to grow rhubarb.

Health Benefits of Rhubarb
If there’s one reason for you to consider growing
rhubarb, the answer is its nutritional profile.

Assuming you can resist the temptation to dose
it with sugar, rhubarb is a low-calorie, nutrient-rich food. When baking or cooking with rhubarb,
try using a natural sweetener such as stevia
instead of sugar.

Raw rhubarb contains many health-boosting
properties such as polyphenolicflavonoids like beta-carotene, lutein andzeaxanthin, which are known to protect
your eyes and skin from the damaging

effects of free radicals. In addition to beinga good source of B vitamins, rhubarb

contains compounds that act as a potent

antibacterial.

FUN FACT
While the tart-yet-sweet punch of

rhubarb may lead you to think it’s afruit, it’s actually a vegetable!

For example, one study noted that rhubarb extract may help against Staphylococcus aureus,

Helicobacter pylori and Escherichia coli strains. While rhubarb is fighting these disease-causing
bacteria, researchers noted that it’s also able to diversify the gut flora at the same time.

91

VEGETABLES / EDIBLE STEMS / RHUBARB

Growing Rhubarb

When it comes to growing rhubarb, your two biggest decisions are likely to involve location andplanting method. Because it is a perennial, you’ll want to select a location where the plant cangrow undisturbed year after year. With respect to the planting method, cultivating rhubarb fromseed takes more time than growing it from root divisions, which are also known as crowns.
Below are some tips from garden experts on how to grow this well-loved plant:

Planting

You can dig a trench or prepare individual
holes for each plant that are at least 1.5 feetdeep and 3 feet wide. When using crowns,
place them every 3 to 4 feet in rows that are
spaced about 3 feet apart. Crowded plants
will be smaller and less productive. Set eachcrown about 2 inches below the soil surface
and pat the soil gently.

Sun

Location

Given their perennial nature andthe fact they are long-lived, youwill want to choose a location
for your rhubarb that is in a lowtraffic, out-of-the-way area. A
back corner of your garden or
yard would be ideal.

Seeds

Rhubarb likes full sun. If youlive in a warm climate, yourplants will benefit from lightshade, but keep in mind they
may produce longer, thinnerstems in warm weather.

Because you’ll have to wait about two
years for your plants to mature whengrowing rhubarb from seed, you may
want to start your plants from root
divisions, also called crowns. You canpurchase rhubarb crowns at your local
garden center or nursery, or online.

Soil

Rhubarb will do best in well-drained,
slightly acid soil with a pH of 6.0 to
6.8. Because it prefers soil with a lotof rich organic matter, you’ll want towork bonemeal or compost into thearea prior to planting. A side dressingof compost in midsummer and fall will
ensure healthy, vigorous growth.

Water

Water rhubarb crowns
immediately after planting andprovide enough water to keep theroots from drying out even when
the plants are dormant. Matureplants are fairly drought-resistant.

Another reason you may prefer to use crowns over seeds is because rhubarb grown from seed can
produce plants that are not true to type. For example, if you are interested in a specific rhubarb

variety due to its color or stem characteristics, you may not achieve those effects using seeds. On theother hand, if you use crowns you will be more likely to retain the desired attributes of the parent plant.
As soon as your plants sprout, you’ll want to apply a 2- to 3-inch layer of mulch to help keep the soil
moist and suppress weeds. You’ll also want to apply mulch in the fall after the foliage dies to protect

the plant’s roots from hard freezes during the offseason. As soon as they appear, be sure to remove

the flower stalks, which are taller and thicker than leaf stalks. If allowed to mature and bloom, flower
stalks will draw nutrients away from the leaf stalks, making them thinner.

92

VEGETABLES / EDIBLE STEMS / RHUBARBHarvesting Rhubarb
Below is a summary of the collective wisdom about
harvesting rhubarb, with the main goal being toallow the plant to mature fully and position itself formany years of bountiful harvests:

CHECK-CIRCLE Similar to asparagus and other garden perennials, you
won’t harvest any rhubarb the first year.

CHECK-CIRCLE During the second year, you can harvest it lightly andonly early in the season.

CHECK-CIRCLE In the third year, your plants will be able to tolerate
about a monthlong harvest.

CHECK-CIRCLE By year four, you can harvest a full eight to 10 weeks.

The only exception to the above guidelines

relates to warm climates. If you are growing

rhubarb as an annual, you can harvest all you
want the first year because the plants will last

only one year. For perennials, the main harvest

season is spring. Weather permitting, you may
be able to enjoy smaller harvests throughout

the summer or fall, especially in cooler weather.

For the tastiest, most tender stalks, remove themas soon as the leaf unfolds.

Limit your cuttings to only one-third of thestalks at a time and stop harvesting altogether

whenever the plant is producing skinny stalks.

Any decisions you make to allow your rhubarb
plants to fully mature prior to harvesting will

be more than rewarded. After all, it’s common
for one full-sized plant to yield 2 to 6 poundsof tasty stalks each season. As you’d expect,

weather plays a role in the harvest: Cool, moist

weather increases productivity and warm, dry
conditions tend to decrease it.

The best time to harvest rhubarb is in the springwhen the leaves are fully developed. Use a knife
to cut stalks off at the base or snap them off bytwisting them sharply.

Take care to avoid injuring undergroundbuds. Due to their toxic nature, remove
rhubarb leaves as you go. It is safe tocompost the leaves because the oxalic
acid crystals will dissipate in the soil
long before they would ever be absorbed
by other edible plants.
93HOW-TO-GROW

VEGETABLES(Root vegetables and tubers)

How to Grow Beets

Best time to plant:

Early spring

Harvest: Seven to eight weeks after they are planted

Beets (Beta vulgaris) are easy to grow in yourgarden or a pot, can be used in multiple ways

in your food and are packed with vitamins andanti-inflammatory properties. In other words,

it's a plant you might consider this summer as
you're planning your garden.

Health Benefits of Beets
Beets and beet juice are packed with powerfulnutrients that make an impressive impact on
your health. The leaves of the plant are richin nitrates, which your body processes into

nitric oxide. This widens and relaxes your bloodvessels, effectively lowering your blood pressure
and affects how cells use oxygen.

DID YOU KNOW?
The phytonutrients that give beets

their deep crimson color have powerful
anticancer properties.

The overall effect of greater
oxygenation on yourhealth extends to athletic

performance and cognitive
function as well. Thereappears to be a dose-related

response in your body to beetjuice, peaking approximately

two to three hours after ingestion and reachingbaseline approximately 12 hours later.

Researchers have identified reductions in systolic and diastolicblood pressure that are dependent upon the dose taken. The
more beet juice study participants drank, the greater the bloodpressure response and the lower the amount of oxygen required
to maintain a moderate amount of exercise.
95

VEGETABLES / ROOT & TUBERS / BEETS
Beetroot extract has reduced multi-organ tumor formation and is under investigation for thetreatment of pancreatic, breast and prostate cancers. The plant is also a unique source ofbetaine, a nutrient known to reduce inflammation, protect your organs and enhance your physicalperformance. The combination may also help prevent other chronic diseases, including heart, liver,vascular and cerebral diseases. High in folate, they may also lower your risk of stroke, and are an
excellent food for pregnant women, essential to lowering the risk of birth defects.

Growing Beets
As soon as the ground dries and the weather

starts to warm, it's time to plant your first crop ofbeets. Good soil organization is important as thegrowth of the plant enhanced by good aeration.
The plant thrives in well-drained sandy

loam soil, high in organic matter, with a
pH between 6.5 and 7.
Although the plant has low fertility needs, it has

specific pH needs. Once the pH of the soil drops
to 5.8 the plant won't survive. Beets grow poorly
in acidic soil and require consistent moisturethroughout the growing season. Prepare thesoil with well-rotted manure composted to an
8-inch depth

and pulverize thesoil, removing allstones, to allow

good aeration androot growth.

contains multiple seeds. So, properly spacing

the seeds will still result in crowded seedlings.

Once the plant has germinated, approximately

five to eight days after planting, and true leaves
have formed, thin the plants so they're 4 inches
apart.

The beet plant uses boron from the soil
inefficiently. Boron is a micronutrient thatis critical to the growth of all plants.

Boron plays a key role in cell wall formationand movement of energy in the plant. Plants

suffer from too much or too little boron
in the soil. Deep watering will drive heavy soil

concentrations away from the roots, but in good
soil, won't create a boron insufficiency. Adding

Although they may

germinate in cooler

soil, they sprout best

after soil temperatures
have reached 50

degrees F (10 degreesC) and will germinate

at temperatures as high as 85 degrees F (29degrees C). Plant the seeds 1/2 inch deep, 1 to 2
inches apart in rows 12 to 18 inches apart. Plant
your fall crop 10 to 12 weeks before you expect
the first frost.

have a sunny area in the garden, a shaded

Keep the soil consistently moist for
germination and throughout the growing
season. The plants lose flavor and nutrition

consider planting in a pot that can be moved tosoaking the seeds for 24 hours before planting

lime around plants will deplete boron. Sow theseeds in full sun to optimize harvest. If you don't
spot will still net you lots of greens. Alternatively,a sunny area.
96

The seed is actually a dried fruit of the plant thatwhen grown in drought conditions. You may findencourages germination in low moisture soil.

VEGETABLES / ROOT & TUBERS / BEETS

Bewareof Pests

Whether you plant in pots or in the ground,
beet plants are susceptible to pests that
may affect your harvest. Many of theinfections or pests are best addressed byplanting in a clean field where there has
been no infection and areas where wildbeets have not been found.

Cutworms that live in the soil may

cut your plants off at the top before
they have a chance to grow. To
prevent this, place a 3-inch paper
collar around the stem, sprinkle
wood ash around the roots andkeep the area free of weeds.
Nematodes inhibit growth and arecontrolled by eliminating weeds androtating crops in your garden.

Rabbits

love yourbeet greensand voles

Leafminers lay their eggs on theleaf, and when the larvae hatch,they feed on the leaves. Yellow
or blue sticky traps will catch theadults, while squeezing the leaves
will kill the larvae.

Harvesting Beets
Your beets will be ready to harvest when they are

between the size of a golf ball and a tennis ball.

The root system of the beet plant is relatively delicate, so it(rodents) attack the beet root

from below, so you may needappropriate fencing to keep out
the little critters.

Deers also

love the topsof red beets,
and willgraze on theplants until
the leaves aredestroyed. As you
plan fencing, consider the size ofthe animals in your local area.

takes just a good twist, after grasping the base of thegreens, to separate the bulb from the ground.

Once removed from the ground, snip or twist off the greens from the top of the beet. Youmight use them in your compost pile, or wash and refrigerate them for later use in a salador steam in a side dish. If you live in a climate with mild winters, you may be able to leave

your fall planting of beets in the ground and dig them up as you need them. If you do dig up
the full planting in the fall, store them in an area where they will not be exposed to frost.

97How to Grow Carrots
Best time to plant:
Harvest:Spring andSpring tofall, into

summer or

early winterfall toCarrots are a joy to grow in your garden,

as they're delicious right out of the ground. If

vegetables are unpopular with your kids, growsome carrots and watch them change theirmind once they start pulling these sweet snacks
out of the dirt.

Health Benefits of Carrots
Carrots (Daucus carota), while higher in sugar
than many other vegetables and therefore

best eaten in moderation, have a number of
excellent health benefits, including:check-circle Healthy visioncheck-circle Brain and nervous system healthcheck-circle Liver protection
check-circle Protection against heart disease
and stroke
check-circle Promotion of healthy bones
One serving of orange carrots (one medium

carrot or one-half cup chopped) will provide

about 210% of the average daily recommended
allowance (RDA) of vitamin A. The highvitamin A content, for which carrots are best

known, comes from beta-carotene, which isconverted into vitamin A in your liver.
Your body cannot

manufacture beta-

carotene, so you have to
get it from your diet, andcarrots contain some ofthe highest levels of beta-

carotene of any vegetable.
A single serving will also
98

DID YOU KNOW?
Cooking carrots whole, skin intact,
without chopping, slicing, grating,shredding or peeling them, is the best
way to obtain the most nutrients.

winterVEGETABLES / ROOT & TUBERS / CARROTS
give you 10% of the RDA of vitamin K, 6% of vitamin C and 2% of calcium. That said, different
colored carrots will provide you with different sets of nutrients.

Red carrots will behigher in lycopene andbeta-carotene pigment,
linked to a lower risk ofcertain cancers, including

White orpale-yellow carrots

contain high amounts

high fiber content

lutein, associated withtend to be milder, with

Yellow carrots

prostate cancerof xanthophyll andcancer prevention
and eye healthPurple carrots

contain higher amountsof anthocyanin, beta-

and alpha-carotenes,

and have a sweeter andsometimes peppery flavor

Growing Carrots
Depending on the variety you sow, you can grow themin spring and fall, into early winter. The following carrot
varieties tend to be popular among gardeners.

You can also buy premixed blends that will give

you a mixture of different colors. Examples include

Rainbow, Cosmic Color and Harlequin blends,

which will give you a mix of pale yellow to red carrots.
For a spring/summer crop, sow your seeds directly in yourplant bed in a sunny area, about two weeks before the last

frost date. For best germination, your soil should be between

60 and 70 degrees F (16 and 21 degrees C). For a continuous
crop, continue planting every two to three weeks until

midsummer. If you live in hotter climates, your planting season
will be shorter than if you live in a cooler climate.

For a fall/winter crop, sow your seeds about 12 weeks before

your first frost date. Mother Earth News' vegetable plannerisCheck t!hout

can help you find your average first and last frost dates.

For well-shaped carrots, you'll want to make sure your soil is nice and loose to a depth ofat least 12 inches. Hard or stony soils will result in misshapen roots. Mix in a 1-inch layerof compost, or a half-inch layer of vermicompost, and plant your seeds a quarter-inch
deep, 2 inches apart. If you're doing rows, space them about 10 inches apart.
99

VEGETABLES / ROOT & TUBERS / CARROTS
Once the seedlings start to sprout, thin themso they're 2 to 6 inches apart, depending on

the variety, to avoid crowding the roots. Avoid

fertilizers high in nitrogen, as carrots needmore phosphorus and potassium than nitrogen,and aim for a soil pH between 5.8 and 7.0 to

optimize nutrient uptake. If your soil is too acidic,
you can raise the pH by adding a bit of lime.

Once the seeds are planted, be sure to waterconsistently for the first 10 days. A soakerhose can be helpful for this. The soil should

be kept moist but not soggy. Carrot seeds

typically germinate slower than other veggies,
so be patient. You can retain

moisture by covering the soil

with wood planks or a blanket
for the first five or six days. As

soon as the seeds show signsof life, remove the cover.
Weeds can be kept at a

Pest and Disease Prevention
A number of wild critters will enjoy munching on carrots, so

depending on where you live, you may have to contend with wild

animals entering your garden, ripping up your beds. Fences and otherphysical barriers may need to be installed to keep them out.

minimum and moisture can

In terms of insects, the most common carrot pest is the astermulch once the seedlings

that causes hairy and misshapen roots. Using row covers will help

be retained with a layer ofhave sprouted. Another way
to reduce weeds is to growradishes in with your carrots.

leafhopper, which can spread aster yellow, a bacterial disease

prevent leafhoppers. Growing your carrots in compost-enriched soil,
and far away from nut trees, fruit trees and grapes will also help, as
these plants serve as hosts to the bacteria.

Harvesting Carrots
Carrots are easily harvested simply by loosening thesoil around the roots with a digging fork and thengently pulling them out by their tops. Fully matured
carrots will have the best flavor. Once harvested,cut off the top to maintain moisture in the carrot,
rinse off the dirt and store in a cool dry place.

A root cellar is ideal, but you may also store themin your refrigerator, where they will keep for a few

months. Pickling or fermenting them will allow
them to be stored even longer.

100How to Grow Parsnips

Best time to plant:

Late spring toearly summer

Harvest: 120 days after planting

As a member of the Apiaceae family, parsnips(Pastinaca sativa) make their home among

vegetables like carrots and celery, as well asaromatic herbs such as coriander, cumin, dill,fennel and parsley.

Given its unique earthy taste and beneficial

levels of potassium and folate, you might want
to try your hand at growing this pale carrot
cousin in your vegetable garden this year.

Health Benefits of Parsnips
Parsnips are a low-calorie vegetable — a

3.5-ounce, or 100-gram (g), serving contains
just 75 calories. While the leaves are mostoften discarded and considered by someto be inedible, the taproot portion is highly

nutritious. Parsnip roots are particularly rich inpotassium, with 375 milligrams (mg) per 100
grams, and 67 micrograms of folate (vitaminB9) per 100 gram serving. They also contain agood amount of vitamins C, E and K, as well as
beneficial stores of calcium, iron, manganese,magnesium, phosphorus and zinc.

Both potassium and folate have been shown to boost your cardiovascular health. Vitamins C and

E are important antioxidants that prevent cell damage caused by free radicals, whereas vitamin K

and manganese promote bone health. You can retain more of the vitamins and minerals by lightly

peeling your parsnips or cooking them whole. With 5 grams of fiber per serving, which includes bothsoluble and insoluble types, parsnips can help prevent constipation and promote healthy

blood cholesterol levels.

The smell of parsnips is said to be reminiscent of fresh parsley. As a hardy, cool-season crop,

parsnips are characterized by long taproots and cream-colored skin and flesh. They are similar toa carrot in size and shape. For maximum sweetness, it is best to wait to harvest them until after the

first frost. If you live in an area with mild winters, you can provide a heavy layer of mulch around yourplants and wait to harvest your parsnips after the ground thaws in the spring.

101

VEGETABLES / ROOT & TUBERS / PARSNIPS

Growing Parsnips

Although parsnips are biennials, they are most commonly grown as annuals. If summers in your area
are short and mild, it's best to plant parsnips in late spring, a week or two after the last frost. In all otherareas, you'll want to delay planting until early summer. For best results, sow your seeds about four months
before your first fall frost. Of the utmost importance for growing success, you must use fresh parsnip

seeds every year. Do not save any leftover seeds because they will not germinate in subsequent years.
Below are five easy steps for growing parsnips:

Seeds

Thinning

As a root vegetable, parsnips are best
planted from seed and you can sow
them as soon as soil temperatures are
consistently in the 50 to 54 degrees F(10 to 12 degrees C) range.

Once your parsnips develop at least two true
leaves, you can thin them to 3 to 6 inches
apart to give their taproots plenty of room
to grow. Parsnips mature in about 16 weeks
so you'll need to exercise patience while you
wait for the first green sprouts to appear
above the soil line.

Use your finger or a trowel to create a small
trench and, because parsnips are poor
germinators, you'll want to sow two seeds
every inch at a depth of about one-halfinch. Space your rows 18 to 24 inches apart.

Location
Parsnips prefer a well-draining soil with a pH
in the slightly acidic to neutral range of 6.0 to
7.0. Loose, fertile soil that is free of hard clods
and stones is best. Prior to planting, loosen thesoil to a depth of 12 to 15 inches and mix in a
2- to 4-inch layer of compost. Never use fresh
manure on root crops because it will cause theroots to fork and distort.

Water
Water the soil immediately after planting toencourage germination. Provide at least 1
inch of water per week early on to promotestrong taproot development and quick
growth. As the plants mature, water only
during very dry periods to encourage theroots to grow deeper in search of moisture.

Sun
Parsnips will do best in fullsun to partial shade.

You'll want to keep your garden bed free of weeds so they won't be competing with your parsnips for water andsoil nutrients. When weeding around parsnip plants, take care you don't damage their roots, especially if you

use a hoe. For that reason, regular hand weeding may be best. In terms of readying your seeds for planting,
Mother Earth News suggests the following tips to speed the germination of parsnip seeds:

check-circle About a week before planting, place your parsnip
seeds on a wet paper towel and enclose them inan airtight container
check-circle Maintain the seeds in the container for five days atroom temperaturecheck-circle On day six and beyond, check for the emergenceof pale white sprouts indicating germination
check-circle Plant the seeds as soon as the first seeds havebegun to germinate

102

DID YOU KNOW?
Parsnip leaves release askin-irritating sap when exposed
to UV rays, so wear gloves whenremoving them.

VEGETABLES / ROOT & TUBERS / PARSNIPS

Harvesting Parsnips
At maturity, most parsnip taproots will be 8 to

12 inches long, with a diameter of 1.5 to 2 inches.

Be sure to mark down the date you planted themso you will know the general time frame during

which they will be ready to harvest. As noted by
Gardening Know How, you'll need to be patientwhen waiting to harvest parsnips because:

CHECK-CIRCLE Parsnips take, on average,

120 days to mature

CHECK-CIRCLE Their unique taste emerges
with a touch of frost

CHECK-CIRCLE Some gardeners like toleave parsnips in the

ground over winterWhenever you plan to harvest them, you'll needto do so carefully because the taproots can beeasily broken or damaged during removal, whichmeans they won't store well. Due to the depthof their roots, your best strategy for removing
parsnips from the ground is to use a small

spade or garden fork. Proceed cautiously so

as to prevent damage to nearby roots.

For better sight lines while digging,some recommend trimming thefoliage down to about 1 inch above
the taproot.

103

HOW-TO-GROW

VEGETABLES(Alliums)

How to Grow Chives

Best time to plant:

Early spring

Harvest:Spring toearly summer

Chives (Allium schoenoprasum) are a memberof the onion family native to Asia and Europe.

These herbs are among the easiest to grow in

the allium family as they are perennial, comingback year after year. With a bit of effort, you too,can stock up on your own inventory of chives
and give your recipes a nice, flavorful kick.

Health Benefits of Chives
Allium vegetables contain organosulphur,flavonoids and a number of vitamins andminerals. These delicate herbs are nutrient

dense, low in calories but high in antioxidants.

In a recent study, chives ranked 14th in nutrient density
when compared to 47 other fruits and vegetables
identified as powerhouse plants — those most closely
associated with a reduced risk of chronic disease.
The researchers classified the plants in raw
form as different methods of cooking mayalter nutrient value.

FUN FACT
Chives were actively cultivated during
the Middle Ages and used in China,
prized for their delicate taste.

The scores were weighted using data on bioavailability. The percent of recommended daily value
was capped at 100 in order to reduce the potential one nutrient would artificially tip the scales infavor of a fruit or vegetable. Items in the cruciferous family were at the top of the list, while those thatwere yellow/orange, citrus or allium were toward the lower half of the group.

It's important to remember that only the fruits and vegetables considered nutrient dense were
included in the group of 47 evaluated. The chive blossom also contains nutrients important

to your health and wellness. Analysis of the chive blossom by scientists in Poland revealed they

contained important fatty acids including palmitic acid, linoleic acid and stearic acid as well as
vitamin E.

Other benefits of chives are related to the relatively high levels of organosulfur compounds, vitamin
K, choline, folate and carotenes. Each of these nutrients play a vital role in your health and wellness.
For instance, vitamin K is essential for strong bone health and promoting cognitive function.

105

VEGETABLES / ALLIUMS / CHIVES

Growing Chives
There are several different varieties of chives that you may

consider for different dishes you prepare, or as a light quick
snack you can pluck from your garden:

Common Chives

These plants have a mild onion-likeflavor that may be eaten raw or
cooked and are popular in eggs, soups
and stews. The plants grow 10 to 12
inches tall and have round, hollow
leaves. Early in the summer, mature plants will flower withlavender-colored globes that are also edible. You can
propagate these from seed, purchase plants that have been
started or divide your own plants every two to three years toprotect the health of the plant and increase your yield.

Giant Siberian Chives

This plant has a stronger flavor than
the garlic or common chive, rich in anonion-garlic taste. They look similar
to the common chive but grow taller.
They bloom a rose-colored flower inlate summer that can be as much as 2 inches in diameter.
The sap from the leaves can be used to deter moths andother insects.

Garlic Chives

These taste like onion and garlic, often
included in stir-fry and meat dishes
for added flavor. These plants growup to 2 feet tall and the leaves areflat and dense. The flowers are whiteand appear in late summer to early fall. Garlic chives selfseed easily. To keep the plant from taking over your garden,
consider removing the flower heads before they dry and theseeds are dispersed.

Siberian Garlic Chives

This variety is commonly referred
to as "blue chives," with a similar
onion-garlic flavor of the Giant
Siberian Chive. The leaves areblue-green in color and they flower
midsummer with pink blossoms.

Chives are a perennial plant that thrives outdoors in temperature zones 3

through 9. The plant does best in soil that drains well, whether in your garden or

in a container. If you are planting in the ground, add well-aged compost to amend

the soil before planting seedlings, separated plants or seeds. If you're planting it in acontainer, take care to ensure the soil is not pre-fertilized with a nitrogen-based productthat may encourage rapid growth but leave you with a plant that has little flavor.

Start your seeds indoors about eight weeks from the last expected frost, assuming they

will germinate in two to three weeks. Once your seedlings are ready to be planted outdoors,

take care to place them outside for one to two hours a day for several days to harden
the plants. This process gets the plant ready for outdoor life and reduces the chance ayoung plant will die prematurely. You may also consider purchasing young plants at anursery.

These can be separated at home into four bunches per pot before being planted in youroutdoor garden. Take care to separate the plants gently so as not to damage the root system.
Chives thrive in near neutral pH soil, between 6 and 7. If you live in southern climates, consider
planting in partial shade to reduce heat stress on the plant. Do not mulch the plants toimprove circulation at the roots, and weed diligently as they compete poorly with other plants.

106

Don’t Let
Aphids andWildlife Ruin
Your Chives

Harvesting Chives
Use scissors to cut your chives approximately

2 inches above the soil. Before the plant

flowers, the leaves with most flavor will be on

the outside edges of the clump. Once the plant
has flowered consider harvesting the blooms

Most of the time, chives are resilient

for your salads and summer foods. Trim thehave problems with deer eating

midsummer your leaves may fall over and not

to pests, disease and deer. If you

your garden plants, consider planting

flower, but remove the stem as it is not tasty. By
be as flavorful.

chives in bunches throughout
to discourage foraging fromfour-legged wild animals.

Aphids more commonly appear in

the spring months and respond well
to a mild household detergent. The

soap damages the insect's protective
coat and causes them to dehydrate
and die. The same can be used formealybugs and thrips. Remember tospray the underside of leaves where
eggs may hide.

Consider cutting back mature plants to 2

inches above the soil to encourage new growth.
However, do not do this with plants that are lessthan a year old as it could damage their growth.
Consider preserving your spring crop to use

throughout the summer months by cutting andfreezing, first on a cookie tray and then stored ina freezer bag.

You may want to harvest the seeds atthe end of the summer for use thefollowing year if your winters are
particularly harsh and the plants do
not come back. The seeds store well in
Mason jars in the vegetable bin of yourrefrigerator for up to three years.
107How to Grow Garlic
Best time to plant:

Harvest:Fall

Summer

Garlic (Allium sativum) must be fresh to give

you optimal health benefits. The fresh clove

must be crushed or chopped to stimulate therelease of an enzyme called alliinase, which

in turn catalyzes the formation of allicin. In turn,allicin, which is destroyed an hour after thegarlic is crushed, rapidly breaks down to form anumber of different organosulfur compounds.

You also won't reap all the health benefits garlichas to offer if you use jarred, powdered or driedversions. For these reasons, growing your own

garlic is a simple and inexpensive way to ensure

you have a supply of medicinal garlic on hand —not to mention garlic is one of the most popularflavor additions to a wide array of dishes. In

short, you really cannot go wrong growing garlicin your garden.

FUN FACTYou can activate garlic's medicinal
properties by compressing a freshclove with a spoon prior to swallowing
it, or putting it through your juicer to

Health Benefits of Garlic

add to your vegetable juice.

Garlic has long been hailed for its healing powers.

check-circle May be effective against drug-resistantbacteria, including MRSA

boosting, antibacterial, antiviral and antifungal effects.

check-circle Reduces risk for heart disease, including
heart attack and stroke

Research confirms fresh garlic has potent immune-

Historically, garlic has been widely used in medicine for check-circle Helps normalize your cholesterol and blood
circulatory and lung ailments, and modern researchpressurebacks the wisdom of many of these historical claims

check-circle Helps protects against cancer, including
brain, lung and prostate cancer

consumption of (primarily raw) garlic:check-circle Reduces your risk of osteoarthritis— and more. For example, studies show that regular108

VEGETABLES / ALLIUMS / GARLIC
Many of its therapeutic effects comes from sulfur-containing

compounds such as allicin, which also give garlic its
characteristic smell. As allicin is digested, it produces sulfenic
acid, a compound that reacts with dangerous free radicals

faster than any other known compound. Other health-promoting
compounds include oligosaccharides, arginine-rich proteins,selenium and flavonoids.

Growing Garlic
For a successful crop, keep your local climate in mind.
You might also try a couple of different varieties fordifferent flavors. For example, elephant garlic has amilder flavor than you might be used to. Garlic can be1

divided into two main classes or types:

Softneck garlic is ideal if you live inan area where winters are mild. Softneck

following summer. Here are some generalplanting guidelines to consider:varieties are also best if you want to create
garlic braids. Popular varieties include:o Creole

o Artichokeo Asian2

Garlic is planted in the fall and harvested theo ElephantHardneck garlic are better in colder

areas. Some of the most popular varieties
include:o Porcelaino Purple stripeo Rocambole

check-circle For the biggest bulbs, plant your cloves in the fall

after the first frost. If you don't mind smaller bulbs,
you can also plant them in late winter, once thesoil has thawed.

check-circle Select a sunny spot in your garden and use welldraining fertile soil with a neutral pH (6.5 to 7.0 isbest). Loosen the soil at least 1 foot, or about 30

centimeters (cm), deep and mix in a 1-inch (2.5cm) layer of organic compost. If your soil is too
acidic, add in a small amount of wood ash.

check-circle Right before planting, select a fresh, healthy bulb
and break free the individual cloves. With thepapery skin still intact, soak the clove in water witha tablespoon of baking soda and a tablespoonof liquid seaweed for two hours. Soaking is

optional, but it helps prevent fungal disease andencourages healthy growth.

check-circle Poke a hole, about 3 to 4 inches (8 to 13 cm) deep,
and place the clove in the hole, pointed end up.
Space each clove about 6 to 8 inches (15 to 20cm) apart and cover with soil.

check-circle Cover the plantings with 3 to 8 inches (8 to 20 cm)
of mulch or hay.

109

VEGETABLES / ALLIUMS / GARLIC

Pest and
DiseasePrevention
Onion thrips

These can be identified
by the pale grooves
they create in the plant's
leaves. Fortunately, it has
many natural predators.
Thrips thrive in weedy areas, so mowing andweeding around the garlic plants will also
discourage them. Should you find them, placesome sticky traps next to the plant. A more
serious infestation can be treated using a
biological pesticide containing Spinosad.

Onion root
maggots

These can becomea problem if you
plant onion family
crops in the sameplace over multiple seasons, so it's best
to rotate your plantings. Diatomaceous
earth can be sprinkled around theplant in late spring, which is when thefemales lay most of their eggs.

Harvesting Garlic
In four to six weeks, you'll start seeing shoots poking throughthe mulch and your garlic will be ready for harvest in early to

midsummer, once the soil is dry and one-third of the leaves havewithered and turned pale. To harvest, carefully loosen the soil

with a digging fork, then pull up the plant. The bulbs can bruise
easily when first taken out of the ground, so treat them gently.

Place the entire plant, with bulbs attached, in a warm, dry, airy

spot for about one week. At that point, brush off any stuck-on soil
from the bulbs, but leave on the papery outer layer, and snip theroots, leaving about one-half inch. Wait one more week, then clip
off the stems. If you planted a softneck variety, you can now goahead and braid them together if you like.

Leaving the outer wrapping will inhibit sprouting and preventrotting, allowing you to store the garlic longer. As a generalrule, hardneck varieties will stay fresh for four to six months

if stored in a cool, dry place. Softneck varities can be stored for
up to eight months or longer. For an even more extended

storage, you can try dehydrating, freezing or pickling your garlic.

Be sure to save some of the bulbs for next year's planting as well.
110

Garlic has few serious

adversaries, but you stillneed to keep an eye out

for potential threats thatmight ruin your crop,
such as:Root rotdiseases

To preventthese, makesure thesoil drains
well and use caution during
weeding to avoid damaging theroots of the plant.

How to Grow LeeksBest time to plant:

Spring,late summer orfall depending on location

Harvest: During the first year
If you've never tried leeks (Allium ampeloprasum

porrum), you may be interested to include themin your fall garden this year. Actually, you cangrow leeks year-round, but given their hardinessto cold, they make a great fall crop. If you live inan area with mild winters, you can even leaveleeks in the ground during winter and harvest
them in early spring.

Though they were once rarely seen outsideof potato leek soup in the American foodmainstream, leeks are growing in popularity.

They have a long history of culinary use aroundthe world, including northern
Europe. Thought to originate
in the Mediterranean andCentral Asia, leeks were also
cultivated by the ancient

Egyptians and Greeks, andpopularized by the Romans.

FUN FACT
Leeks are a close cousin to garlicand may possess similar healthbenefits as well!

Health Benefits of Leeks
Leeks are a good source of vitamins A, C andK, as well as calcium, iron and manganese.

Due to the presence of folate, adequate intakeof leeks during pregnancy may help prevent

effects of leeks center around its sulfurcontaining compounds like allicin.

Allicin is a well-known antifungal, antimicrobial
and antioxidant agent. When digested, allicin

produces sulfenic acid, a compound known

for its fast action to neutralize free radicals.
Leeks also contain kaempferol, a natural

neural tube defects in newborns. In addition, theflavonoid found in broccoli, cabbage and kale.

keeping your levels of homocysteine in balance,

Kaempferol has been shown to help your bodyof homocysteine are associated with heart

reported in Mini-Reviews in Medicinal Chemistry.

B vitamins in leeks may support heart health bywhich is important because elevated levels

resist cancer and other chronic diseases, as

disease, blood clots and stroke.

It is also known to protect your blood vessel

Being a member of the allium family, leeks haveproduction of nitric oxide, which helps yourother benefits that set them apart from othervegetables. Similar to garlic, the therapeuticlinings from damage, possibly by increasing
blood vessels to dilate and relax.

111

VEGETABLES / ALLIUMS / LEEKS

In a meta-analysis of 19 studies involving 543,220

subjects, researchers found consuming large amountsof allium vegetables, including leeks, may significantly
reduce your risk of gastric cancer. Another study

suggested the consumption of allium vegetables likeleeks can protect against other types of cancer too.

When planning for leeks, be sure to plant themGrowing Leeks

early in the growing season because mostvarieties take 120 to 150 days to mature. If

Mother Earth News suggests types of leeks

you may want to try, based on your choice ofgrowing season, as follows:

you want them ready sooner, seek out one of
the modern cultivars that have been bred tobe ready in about 90 days. Below are tips fromgardening experts on how to grow leeks:

Summer leeks

Lincoln, Kalima, King Richard, Rikor or Titan

Planting

Fall and early winter varieties

Leeks do well either direct-sown or as

Falltime, Imperial, Tadorna or Varnatransplants. If you live in a cold climate,start seeds indoors, using a loose,

Winter-hardy types

well-aerated seed-starter mix, eight

American Flag, Blue Solaise, Giant

to 12 weeks before your last spring

Musselburgh, Siegfried or Winter Giantfrost. Give them plenty of light. When
outdoor temperatures remain

In most U.S. regions, the winter-above 40 degrees F (4.4 degrees C),
you can harden the plants off

hardy varieties will endure winterslowly during a period of seven to 14 days

and resume growing in early spring

and then transplant them in your garden.

plant winter-hardy leeks, be sure

three to four weeks prior to your last springwhen temperatures warm. If you
to mulch them well and harvest
them in the spring before theyflower and produce seed. If
you wait to harvest them

until late spring, chances
are they will have turned
woody. As such, toensure the best flavor,
harvest winter leeks
between January
and April.

In warmer climates, start seeds indoors

Soil

frost and then transplant your seedlings

Although they will

outdoors for an early summer harvest.

tolerate somewhat

Another option is to direct-sow seeds inalkaline soil, leeks thrive

your garden in late summer for a winterin slightly acidic soil witha pH of 6.0 to 6.8. To fuel thethrough early spring harvest.

growth of their long leaves, you'll

want a loose, rich soil with lots oforganic matter. If desired, you can

add a balanced fertilizer during the

To avoid damage from diseases andpests known to linger in the soil, choose aplanting site where onions, garlic and otheralliums have not grown for several years.

transplanting process.

Fertilizer

Although leeks are not heavy feeders, due to their long maturity, you may want toapply a side dressing of composted manure or a high-nitrogen fertilizer midseason.
Alternately, you can apply fish emulsion fertilizer occasionally throughout thegrowing season to keep your leeks growing strong.

112

VEGETABLES / ALLIUMS / LEEKS

Pests and problems

In terms of pests, watch out for onion maggots,

Spacing

Because leek leaves grow in the same

thrips and slugs, which may nibble leaves anddirection, you can set your transplants out

problem in the case of damp weather, wet soil

you allow room for the leaves to branchstunt growth. Leaf rot or leek rust can be a

as close as 2 to 6 inches apart as long asor poor air circulation, so be sure to let the soil

out into the spaces between rows.

dry out between watering. Remove any infected

Water

plant material as soon as it appears.

Provide about 1 inch of water weekly. If desired,Sun

Leeks thrive in full sun.

you can mulch the plants to help retain water,
cool the soil and prevent weeds. By the way,

weed control is vital to the success of your leeks
because they don't like to compete with weeds
for water and nutrients.

Harvesting
Leeks

Leeks are biennial and will grow a flower stalkin the second year. That said, you'll want toharvest them in the first year. Only allow leeks
to bloom if you are interested in saving seed;otherwise, treat them as an annual.

Because leeks don't die back like onions,signaling their readiness, it's best to wait toharvest them until the base feels firm and solidand is at least 1 inch in diameter. The best
way to harvest mature leeks is to dig themup with a gardening fork. When harvesting

immature leeks, simply twist and pull them fromthe soil.

As mentioned, leeks are frost-tolerant. If youlive in a mild climate you can leave them in the
ground all winter long. Because leeks will store
better in the ground than in your refrigerator,

harvest them in small batches and use themwithin a day or two.

113

How to Grow Onions
Best time to plant:

SpringHarvest:Summer

If you ever find yourself in the kitchen wondering
what to dream up for dinner, you know how
often onions (Allium cepa) play at least

a supporting role in the final presentation.

Chopped in salads, sautéed with bell peppers
or emanating their savory essence in soups
and casseroles, the versatility of onions

makes cooking less of a chore and more of anadventure.

But that could also be said of growing onions,
whether you want to grow sweet onions, redonions, leeks, shallots, chives or scallions. If you
love onions, it's great to know you need go nofurther than your own backyard garden to getsome of the most powerful, cancer-killing foods
on Earth.

Health Benefits of Onions
As an allium vegetable, one of the mostimportant aspects of the phytonutrients inonions involves the effect they have on cancer.
Some of the antioxidant and cancer-fighting
compounds in onions include quercetin,

anthocyanins and sulfur compounds likeonionin A (ONA), S-allylcysteine (SAC) andS-methylcysteine (SMC), and diallyl disulfide(DDS), as well as other potent phenols andflavonoids.

DID YOU KNOW?

has been found to

decrease cancerous

The more flavor onions have, thetumor initiation andcombat cancer!

cultured ovarian, breast

more effectively they may help

114

Quercetin, in particular,

inhibit the proliferation ofand colon cancer cells.

VEGETABLES / ALLIUMS / ONIONS
It's also associated with a decreased risk for brain and lung cancer. Meanwhile, onionin A has beenfound to be protective against epithelial ovarian cancer, the most common type of ovarian cancer,
because it slows its growth.

Onions also contain glutathione, selenium compounds, and vitamins E and C, which also adversely
affect cancer cells. Moreover, the powerful phytonutrients in onions have been linked to adecreased risk of diabetes and heart disease. They also have the distinction of being antiallergenic,
antibacterial, antiviral and anti-inflammatory.

Growing Onions
Because they're a cool-weather crop, onions can be sown indoors in early spring or planted outdoors andcovered with about a quarter inch of soil. When planting, select an area in full sun so your onions won't beshaded by other plants. The soil should be highly organic, well-drained and loose, because compacted soil
restricts bulb development.

When planting sets, push the flatter side down into

When you get your onion transplants, try
to get them into the ground as quickly as
possible. If you can't plant them yet, spreadthem out in a cool, dry area. Once planted,
they shoot new roots almost immediately.

damp soil just until the pointed part of the top is

showing, about 4 to 5 inches (10 to 13 centimeters)

apart. Plant as soon as the ground can be worked, andtry to make sure the temperature doesn't fall below

20 degrees F (-7 degrees C). Rows can be planted as
close as 12 inches (30 cm) apart or as far apart as 18

inches (46 cm). Again, planting too deep keeps

onions from forming large bulbs.

Always water immediately after planting, and keep them relatively damp as harvest time gets closer. In

between, do careful weeding so that foreign plants that are stronger don't choke out what you're trying togrow, especially when plants are young. It may be extremely tempting to put dirt on top of forming onion bulbs,
but don't. When you see onion bulbs that appear to be lying there lifeless, remember that their roots are still
underground getting the nutrients they need.

115

The Right Onion Varieties
for Your Location
There are a number of onion types that come in white, yellow andred. Size-wise, they can range from tiny pickling onions to large
Spanish cultivars. They can be shaped like a globe, a top or aspindle. It's said that the sweetest varieties are flatter, or rather likean oval with the stem on top. Onions can also be categorize basedon the length of day required for them to form bulbs:

Long-day onions - These form bulbs with 14 to 16 hours of

daylight, usually in zone 6 and colder regions of the north, andare planted in late winter and early spring.

Intermediate-day onions - They form bulbs with 12 to 14 hours

of sunlight and grow best in zones 5 and 6. They're also planted in
the fall where winters are mild and early spring in northern regions.

Short-day onions - Ideal for zone 7 or warmer, these form bulbs

within 10 or 12 hours of daylight, require mild winters and when plantedin the fall, mature in late spring. In the north, bulbs are smaller.

Flavor and pungency are often what determine the type of onion to look for.
Sweet, white onions are long-day varieties while strong-flavored yellow onions
fall into the intermediate or short-day categories.

Harvesting Onions
If you plant the seeds close together, you can be harvestingand eating scallions for salads or even crunchy snacking withineight to 10 weeks. If your goal is to grow your onions as large as

possible, they should be planted 2 to 3 inches (5 to 8 cm) apart.
Pulling every other one works well; you get scallions sooner andlarger onions later.

You'll know bulb
onions are readywhen their tops fall
over. It's a natural
indication thatthey're fully mature.

Pull them up, allow them to dry

separately, clip the roots and cut all
but about an inch off the tops. Keepthem cool and dry for storage. More

pungent onions store longer; sweeter
onions need to be used up sooner.

You can also cut the tops of chives in season to encourage
production, and dig up portion of the roots to keep indoors

for winter harvest. If you want to use them for later, chop thenfreeze them, and they'll be almost as good as fresh.
116

HOW-TO-GROW

VEGETABLES(Legumes)

How to Grow Green BeansBest time to plant:

SpringHarvest: 50 to 60 days after planting

Green beans (Phaseolus vulgaris) are easy togrow and can yield a large harvest from a limited
space. They come in varieties that may needsupport (pole beans), or may grow on their own
without support (bush beans).

Although growing green beans in your own

vegetable garden may seem challenging, as longas you provide some of the basic requirements,

you'll be reaping a bountiful reward whether yourbeans are planted indoors or out.

Health Benefits of Green Beans
Green beans are a rich source of manganese,

folate, and vitamins A, C and K, as well as fiber,
which helps regulate your digestive process.

The combination of these nutrients makes green
beans helpful in reducing your risk of heartdisease and colon cancer, and boosting theimmune system, which helps reduce your riskof colds.

These nutrients also contribute to betterbone and eye health, and assist in controlling
diabetes. Folate present in green beans isimportant during pregnancy as it helps lower
the risk of birth defects and is needed for thehealthy growth and development of the infant.

Growing Green Beans
Green beans are annual plants so you'll be planting new green beans each year. The plants enjoy a slightly

acidic pH, near 6.0 to 6.2, and moderately rich soil. Prepare your soil before planting green beans seeds byadding organic compost. The seeds may be sown directly outside after the danger of frost is gone.

Plant the seeds about an inch deep, or about 2.5 centimeters (cm), and water immediately. Keep the soil moist
by watering regularly. The most important factor for a good harvest is ensuring the soil is warm, as cool, damp
soil will rot the plants.

118

VEGETABLES / LEGUMES / GREEN BEANS
Sow the seeds for pole beans close together and thenthin to about 6 to 10 inches (15 to 25 cm) apart after
germination. Bush beans may be thinned to 3 to 6

inches (8 to 15 cm) apart after germination. Both may
be started indoors before the last frost; transplant

3-inch seedlings to your garden or container after the
threat of frost has passed.

If you choose container gardening, the green beans
will need at least an 8-inch (20 cm) pot. However,for best results, the container should be 12 inches(30 cm) or larger. The larger the container, the lessthey will need to be watered. However, the container
should have good drainage soil and about an inchof gravel at the bottom to encourage drainage andreduce the potential for root rot.

Green beans enjoy full sun, so whether in the garden

or in a container, they should be placed where they'll
receive at least eight hours of direct sunlight eachday. Bush beans planted in containers need more

space around them than pole varieties for airflow andto reduce the potential for fungal growth.

On the other hand, pole beans require more verticalspace and a stake or trellis to support their growth.

Once the seedlings are 3 inches or taller, add mulcharound the plants to retain moisture and discourage
weeds.

Green beans are not heavy feeders. Whengrown in garden soil an initial addition of compost
and a side dressing of organic fertilizer midway

through the growing season is usually enough to

produce a hearty harvest of beans. In containers,

the vegetables may benefit from monthly organic

Green beans have determinate andindeterminate varieties. These are botanicalterms identifying basic growth patterns. Pay close

attention to the type of seeds you plant as it affects
the type of pruning you may consider.

As shared by the Daily Garden, indeterminate
plants (like pole beans) may be pruned ofunwanted shoots, which then directs nutrientsto the area of the plant you'd like it to go.
On the other hand, determinate plants(such as bush beans) will perform better ifthey're not pruned excessively.

fertilizer.

FUN FACT
There are approximately 150 varieties ofgreen beans, with different shapes, colors
and even names depending upon thegeographical region, such as fine beans,

snap beans, string beans or French beans.

119VEGETABLESVEGETABLES/ LEAFY/ LEGUMES& GREEN/ GREEN/ RADICCHIO
BEANS

Growing Green Beans Indoors
When growing green beans indoors, the seeds may

be planted any time of the year. However, rememberthat the plants continue to have certain environmental
requirements, such as plenty of sunlight. Alternatively,

consider using grow lights if you don't have a window
receiving at least six hours of direct sunlight each day.

The plants are warm weather plants and enjoy a spot where

the temperature will be at least 50 degrees F and up to
85 degrees F (10 to 29 degrees C). However, excessive heatand humidity may trigger a variety of problems. Since they

are an annual plant, you'll get the same number of harvests
grown indoors as you would outside.

Fill your containers with the same type of soil as you

would have used outdoors — enriched with compost, welldraining, with a pH of 6 to 6.2. Avoid using soil rich innitrogen. When the seedlings begin to appear and are 3
inches tall, add mulch to retain moisture.

As with outdoor containers, a light feeding of organic

fertilizer once a month may help your harvest. Whether

grown indoors or out, most varieties will be fully grown andready to begin harvesting within 50 to 60 days.

Harvesting Green Beans
Harvesting is an ongoing adventure in your garden and the more you pick, the more beans the plant
will likely set. Most varieties are ready for harvest between 50 and 60 days. Your green bean pods

may be ready to harvest once they reach a length of 4 to 7 inches (10 to 18 cm) in diameter and area little fatter than a pencil. Some gardeners prefer determining the time of harvest based on the

texture of the green bean and not the size. They should be firm, crisp and show no visible signs ofbulging in the bean.

Take care not to damage the plant as you're harvesting. Use two hands to pick them and keep fromripping the vine as you use a twist and snap motion to remove the bean. Once harvested, yourgreen beans may be stored on the kitchen counter with the stems on. Once you remove the stems,

they must be moved to the refrigerator. The stems usually snap easily and you may also be able toremove any fibrous strip running along the length of the pod at the same time.

Your green beans may also be stored in the freezer for up to a year. Prior to freezing, add them toboiling water for two minutes and then directly into an ice bath. This blanching process helps thebeans retain their bright green color.
120

How to Grow Snow PeasBest time to plant:

Early spring

Harvest: 60 to 70 days after planting

Snow peas (Pisum sativum var. saccharatum)are delicious in all kinds of stir-fries with othervegetables, a tasty addition to salads and acrunchy snack all on their own. You can buy snow
peas in the refrigerated case of many grocery

stores or at farmers markets, but imagine headingout onto your own patio garden or backyard plot
to pick handfuls of super-fresh snow peas you
planted yourself.

Snow peas are a favorite veggie for many

gardeners to grow, not just for the fresh flavor

and crunchy texture but because they’re an earlycrop. They can tolerate cold weather, down totemperatures as low as 35 to 40 degrees F(about 2 to 4 degrees C). Hence, the reference tosnow in the name. You can plant the seeds directly
into your garden in the earliest spring plantings.

DID YOU KNOW?
Snow peas are so hardy they can even handle
a little frost after they’ve started sprouting.

Health Benefits of Snow Peas
Peas contain fiber and many valuable nutrients,

including vitamins A and C, iron, potassium, folicacid, iron, magnesium and a small amount ofhealthy fats. Additionally, Organic Facts notes:

There are a number of impressive health benefits ofsnow peas, including weight loss, cancer prevention,
improved heart health, reduced constipation,stronger bones, optimized immunity and lower
levels of inflammation, among other (benefits).
121

VEGETABLES / LEGUMES / SNOW PEAS

Keep in mind, though, that snow peas containlectins, which are carbohydrate-binding proteinsthat act as the plant’s self-defense mechanism.
Unfortunately, some lectins can be harmful topeople who eat them in large amounts. In small
amounts, lectins can provide such health benefits
as immunity and inflammation modulation.

Certain lectins trigger inflammation and may

increase your blood viscosity by binding to red

blood cells, making them sticky, which can result inabnormal clotting. Lectins can interfere with gene

expression and disrupt endocrine function, as well as
promote leptin resistance and, in turn, increase yourobesity risk. To reduce the lectin content of snow peas,soak them in water for several hours before cooking
and cook on high heat for at least 15 minutes.

Growing Snow Peas
Peas, whatever the variety, are easy to grow, needing little beyond soil made up of an even mix of sand and clay
and some mulch as a built-in food. The seeds are basically large, dried peas which are planted to a depth ofabout twice their diameter. According to Go Locavore:

Push them into the ground to about
8 millimeters, cover them up, waterthem and while they’re coming up
as baby shoots … I kept an eye on
them, kept them watered and kept
training them up the trellis. As they
get taller and taller, you just wantto make sure that the peas keep
holding onto the trellis … eventually
they’ll latch on.
122

The cold weather tolerance of peas also means that the further
south gardeners live in the U.S., the sooner they can plant snow

pea seeds in the garden, and the sooner they can begin harvesting

them. But the cold tolerance on one end of the weather spectrum isjust the opposite when the temperature begins soaring upward.
Snow peas stop producing once daytime temperatures begin

to exceed 75 degrees F (23 degrees C), so if you live in warmer

climates, go with a faster-maturing variety like 'Dwarf White

Sugar' or 'Short N' Sweet'. If you live in an area of the U.S. thattends toward dampness and cool temperatures much of the year,

you may find that disease-resistant varieties, such as the OSP II, are
the way to go when choosing snow pea seeds.

VEGETABLES / LEGUMES / SNOW PEAS

How to Increase Snow Pea Yields

When it comes to carrying more crunchy snow peas from your garden for dinner, you can “latch on”
to certain tried-and-true methods proven by veteran gardeners. Here are three great ideas:

Spacing
Depending on the brand of thesnow pea seeds you purchasefor planting, you may find therecommendation for spacing to
be 2 inches (5 centimeters) apartin single rows, but according
to Oklahoma State University
horticulturist and professor Brian
Kahn, placing the seeds 4 inches(10 cm) apart in double rows canincrease your yield by as much as
23% by gram weight, as it did incomparison test plantings.

Seed inoculation
In some soils, a naturally
occurring bacteria stimulates theformation of nodes on the snowpea plant’s roots that make iteasier to extract nitrogen from theair. This means the plant virtually
feeds itself in a phenomenon
called “nitrogen fixing.” Onesimple way to do it is to shake theseeds in a plastic bag containing
the powdered inoculant, which
you can order from seed catalogs
and pick up at garden centers.

Trellising
Snow peas are very lightweight, so along length of string or twine running
between frames of bamboo poles or
sticks allows you to pack a lot of peas
in a small amount of space. Once theplants are tall enough to reach thebottoms of the frame, gently lift thetwining tendrils onto them to allow
them to latch on.
When you grow double rows of snowpeas, you can just set up one trellis
between the rows, but another perk totrellising is that, rather than lying on the
ground to become a snack for every
passing slug and snail, the peas aremuch safer and more unavailable
to critters.

Harvesting Snow Peas
Promptly picking your snow peas is one of the most basic ways to increase your yield simply

because allowing the pods to languish for too long on the vine renders them slightly tough rather
than tender and crisp. Another reason is a simple rule of the garden: The more you pick, themore the plant can produce.

Planting them in early spring will ensure germination even when the air temperature dips as low as
40 degrees Fahrenheit (4 degrees C), although their favorite sprouting temperature is somewhere
between 50 and 60 degrees F (10 to 16 degrees C).

If you find yourself with a surplus of snow peas, you can store them in the freezer. Still Tasty says

you can spread the raw pea pods flat on baking sheets, place them in the freezer and once they've
frozen, quickly transfer them to resealable freezer bags or shallow airtight containers. Frozen snow
peas keep for 10 or 12 months, and maybe longer.

123HOW-TO-GROW

VEGETABLES(Fungi)How to Grow Mushrooms
Best time to plant:

Early spring

Harvest: Before the veil tears and releases spores

Mushrooms (Agaricus bisporus) containsome of the most potent natural medicines

on the planet. However, it's important to makesure your mushrooms have been organicallygrown, as they absorb and concentrate

whatever they grow in, for better or worse.

This is what gives mushrooms their potency.

Mushrooms are known to concentrate heavy

metals, as well as air and water pollutants, so

healthy growing conditions is a critical factor.
Unfortunately, most conventional mushroom
producers use pesticides. The ability tocontrol your growing conditions is justone reason to consider cultivating yourown mushrooms. While the growing

FUN FACTof mushrooms is a bit different fromgrowing other fruits and vegetables,

There are 140,000 species of mushroomforming fungi, 3,000 of which are edible.

just about anyone can do it.

Health Benefits of Mushrooms

Aside from being excellent sources ofantioxidative polyphenols, mushrooms containantioxidants that are unique to them. One

such antioxidant is ergothioneine, which scientists are now beginning to recognize as a masterantioxidant. Although all mushrooms contain ergothioneine, those containing the highest amounts
are shiitake, oyster, maitake and king oyster.

A study in the journal Nature discusses the importance of ergothioneine, describing it as "anunusual sulfur-containing derivative of the amino acid histidine," which appears to havea very specific role in protecting your DNA from oxidative damage. In 2013, FASEB Journal publishednine studies on mushrooms, detailing a wide variety of health benefits, including:

Improved weight management - One study found substituting red meat with white button mushrooms enhanced
weight loss and resulted in improvements in body composition, such as reduced waist circumference.

Increased vitamin D levels through diet - Consuming dried white button mushroom extract was found to be aseffective as taking supplemental vitamin D2 or D3 for increasing vitamin D levels.
Improved immune function - Long-chain polysaccharides, particularly alpha- and beta-glucan molecules, areprimarily responsible for the mushrooms' beneficial effect on your immune system. In one study, adding one or two
servings of dried shiitake mushrooms was found to have a beneficial, modulating effect on immune system function.
Another study done on mice found white button mushrooms enhanced the adaptive immunity response to salmonella.

125

VEGETABLES / FUNGI / MUSHROOMS

Growing Mushrooms

To grow mushrooms, you'll need a few tools and supplies you may not already have, even if
you're a seasoned gardener. These include:Mushroom spores, available as

Fresh hardwood logs

plug spawn and sawdust spawn.

Oak and maple are preferable, andin moist sawdust. Plug spawn isshiitake, red oak and white oak arepieces (plugs) of hardwood. Mycelium

4 feet (1 to 1.2 meters) long and about

The latter is a ball mycelium grown

the thicker the bark the better. For

mycelium that has grown into small

preferable. Each log should be 3 tois the fungal equivalent of the root

3 to 8 inches (8 to 20 centimeters)

system of a plant, which you needin diameter.

to get the mushrooms started. Whileplug spawn is easier to use, requires

Small melting pot

no special tools and is less prone todrying out, sawdust spawn is lessexpensive and grows faster.

A

spawn inoculation tool,
if using sawdust spawn

Cheese wax or beeswax
Thermometer

Wax dauber

Most mushroom supply companies will sell everything you need, including logs. If you use your own logs,
make sure they're fresh and moist. You don't want to use logs that have started to dry out. Make sure thebark is intact all the way around, to prevent unwanted fungi to contaminate your spawn.

Also check them to make sure there aren't any other organisms growing on them. Mother Earth News

recommends cutting your logs about two weeks before you intend to inoculate them, to allow them toage but not dry out. Ideally, start inoculating your logs in early spring.

Basic Mushroom

Growing Instructions

contaminants. Melt the cheese wax or beeswax

The logs will serve as host for your little

plug will also seal in moisture,in an old pot to about 450 degrees F (232degrees C), and using a wax dauber, seal eachhole to prevent bacteria from entering. This wax

mushroom farm. Once you have your supplies,

allowing the mushroom toshould be about 1 inch (2.5 cm) deep, spacedcool, you won't get acreate a diamond pattern around the entire

as hot as possible

drill 5/16-sized holes in the logs. Each holethrive. If the wax is too

6 inches (15 cm) apart. Stagger the rows togood seal, so get it

perimeter of the log.

without actually

Next, fill each hole with your chosen mushroom
spawn. Be sure to fill the holes as quickly as
126

possible once you've drilled them, to avoid

burning.

VEGETABLES / FUNGI / MUSHROOMS
Once that's done, soak the logs with a garden hoseand stack them in neat rows in a shaded area. Make

sure the inoculated logs are lifted off the ground andprotected from both wind and sun. Contrary to otherplants, mushrooms thrive in shaded, damp areas.

In order for your mushrooms to survive, you'll
need to make sure the logs are kept damp at all
times. If they dry out, your mushrooms will die.
If you want, you can cover the logs with a fruiting

blanket, which will help keep the moisture level highand protect them from the elements.

Harvesting Mushrooms
Growing mushrooms will require some patience. Once

inoculated, your logs will need to be kept in this moist, dark state
for anywhere from six to 18 months, depending on the variety

of mushroom you're growing and general environmental conditions.
As a general rule, a 3-foot (1 meter) log will produce up to 4 pounds(about 2 kilograms) of mushrooms, spread out over 12 crops or "flushes" per year.

On average, each flush will produce between one-quarter to one-third of a pound ofmushrooms, and a well-cared for mushroom log can continue fruiting for two to eight years.

Shiitake, which will typically fruit in about six months, can be forced to fruit earlier by submerging

the logs in cool water for 24 hours, and then placing them in upright stacks to increase air circulation.
Once the mushrooms have fruited, you can start harvesting them. You'll need to check their progress
every day, as the mushrooms will mature to full size over the course of several days. If you're growing
shiitake, you can start harvesting once the caps are 70% to 90% opened.
To harvest, either cut the stem or grab the mushroom
by its stem and twist it off. Store your mushrooms ina well-ventilated container, such as a brown paperbag (leave the top open), or a damp cloth bag,in your refrigerator.

Avoid storing them in plasticbags or close-lidded containers,
as the lack of air circulation will
speed deterioration.

127

FRUITS / BERRIES / AVOCADO

Gardening is one of life's simple pleasures.
Even if you don't have a green thumb,digging in the dirt, planting and nurturing
plant life fills a void in many people's lives.
Some call it spiritual while others describe it
as therapeutic or stress relieving.
128

HOW-TO-GROWFRUITS(Berries)

How to Grow Avocado

Best time to plant:

Early spring toearly summer (March through June)

Harvest: September

Avocados (Persea americana) are one of

the healthiest foods you can eat every day.

Depending on where you buy, they can get pricy
sometimes, but you can pick them up whenon sale. But if you have a big enough garden,

why not grow your own avocados? Done right,
a small investment can give you an endless

supply of avocados in the foreseeable future.

Health Benefits of Avocado
Avocados have many valuable antioxidants

known to have powerful anti-cancer activity.
They also contain:

Potassium About 2.5 avocados provide

the daily recommended amount of about

4,700 milligrams (mg) of potassium a day.
Potassium is a mineral and an electrolytethat conducts electricity in your body thatplays an important role in heart function,skeletal health, blood glucose control
and muscular function.

Importantly, consuming enoughpotassium-rich foods helps offset thehypertensive effects of sodium. Imbalancein your sodium-potassium ratio not only
can lead to hypertension (high bloodpressure) but may also contribute toheart disease and stroke.
Magnesium An average avocado

contains about 40 mg of magnesium, which
is about 10% of the recommended daily
130

FRUITS / BERRIES / AVOCADO
intake. Magnesium is an essential mineralused as a cofactor for hundreds of enzymes.

Vitamins C and E Vitamins C and E areimportant antioxidants on their own, but put

them together, the way they are in avocado,
and the real magic happens. As reported
in Critical Reviews in Food, Science andNutrition,"Avocados are one of the few
foods that contain significant
levels of both vitamins C and E."
Fiber Avocados are surprisingly highin fiber, with about 4.6 grams in half

an avocado. Fiber plays an importantrole in your digestive health, and may

improve blood sugar control, weight
management and more. In fact, their fiber
content appears to be one of the reasons

why avocados are so good forweight management andblood sugar support.

According to research

published in Nutrition

Journal, eating just
one-half of a fresh

FUN FACTTo preserve the area with the greatest
concentration of antioxidants, peel

the avocado with your hands, as you
would a banana.

avocado with lunch may satiate you if

you're overweight, which will help prevent
unnecessary snacking later.

Low risk of chemical contamination
Avocados are rated as one of the safest
commercial crops in terms of pesticide
application, according to research

conducted by the Environmental Working

Group. Hence, there's no real need to spend
extra money on organic avocados.

Growing Avocados
Avocado trees grow well in USDA zones 9b through 11. Your best bet, if

you want to produce fruit, is to buy a grafted tree. Since avocado trees

are shallow-rooted, their feeder roots being only about 6 inches below

ground, make sure your soil is well aerated. Plant in spring once there's
no longer any risk of frost and the soil has warmed.

Avoid planting your tree near lawn or other plantings thatmight compete for nitrogen uptake. Ideally, your soil should havea pH of 7 or below. If your soil is more alkaline, amend with organic matter before planting.

Sphagnum moss is an ideal amendment. To lower soil pH by 1 unit, add 2.5 pounds of peat131

FRUITS / BERRIES / AVOCADO
moss per square yard of soil. Alkaline soils will also need some chelated iron. You can tell your tree

is deficient in iron if new leaves have green veins and start to yellow around the edges.

Select a sunny spot, and as with other plantings, dig a hole as deep as the root ball and about 50%
wider. Fill in with soil and add mulch to lessen water evaporation and weed growth. Using a weed

barrier around the base will further minimize weed growth. Keep the mulch at least 6 inches awayfrom the trunk of your tree.

Newly planted trees will need about 2 gallons of water at the time of planting. After that, water two

to three times a week until established. The tree will flower in March or April, producing tiny fruit buds

shortly thereafter. In the first year, apply fertilizer in March, June and September. Compost and fish

emulsion are good organic options. You may also add a little zinc once a year.

Throughout the growing season, prune off any dead leaves and remove weeds growing near thetrunk. Insecticides are typically not required. Should you notice insects, snails or slugs,

sprinkle diatomaceous earth on the soil around the tree. It's a natural repellant against many

crawling insects.

Harvesting Avocado
Avocados do not ripen on the tree. They will only

ripen after they're picked. Refrigerated, they will

ripen slowly, whereas left on the counter, they'll ripen

and soften in a day or two. In warmer climates, you canleave the fruit on the tree well into December. Simply

harvest what you need as you go along, picking the fruit
a couple of days before you plan to eat it.

Interestingly, how you peel your fruit can have a bearing
on the nutrients you get from it. According to the

California Avocado Commission, the dark green flesh

closest to the peel contains the greatest concentrationof carotenoids. Here’s how you can extract thisportion properly:

FUN FACTThe flesh of an avocado turns

1. Cut the avocado lengthwise, around the seed.

brown once it's cut because of

directions to separate them from the seed.

exposed to air. One way to

2. Holding each half, twist them in the opposite

an enzyme that oxidizes when

3. Remove the seed.

prevent a halved avocado from

4. Cut each half, lengthwise.

5. Next, using your thumb and index finger, simply
peel the skin off each piece.

132

browning is by brushing a thinlayer of olive oil onto the top of
the exposed avocado flesh.

How to Grow Blackberries
Best time to plant:

SpringHarvest:SummerBlackberry (Rubus) plants are a memberof the Rosaceae family, with over 237 known
species worldwide, including dozens native

to North America. The plants grow as either

trailing or erect bushes, and come inthornless and thorny varieties. The fruit isgenerally in season from June until September,depending on the region and the plant grown.

However, once picked, they perish within two tofour days.

Blackberries grow wild throughout most ofEurope and are found wild in the U.S. as well.

They can easily be added to your backyard orcontainer garden, as they’re low maintenance.
The erect varieties take up little space, making
them perfect for small yards. Your plants can
produce berries for up to 20 years when wellcared for.

Health Benefits of Blackberries
Blackberries are richest source ofanthocyanins, a subclass of flavonoids.

Many of the biological effects of flavonoids

appear to be related to their ability to modulate
cell signaling, exhibiting anti-inflammatory,

antidiabetic, anticancer and neuroprotective
activities through different mechanismsof action.

There is a growing body of research claiming

berries may be among the most potent
cancer-fighting fruits as they're rich in

may help counter oxidants, making themsuch as ellagic acid, lignans, myricetin andanthocyanins were found to improve cholesterol

substances with cancer protective properties

cyanidin 3-glucoside. Moreover, anthocyanins

efficient at fighting atherosclerosis. In one study,levels and fight oxidative stress.

133

Growing Blackberries
Blackberries do well in full sun but can toleratesome shade in warmer climates. Your new

plants will do best in soil with good drainage, so
avoid heavy clay or sandy areas. Add organic
soil matter to improve aeration and mulcharound the root areas to preserve moisture.

Compost can help amend the soil, which should

FUN FACTBlackberries are not technically aberry but rather an aggregate ofindividual drupes held by fine hairs.

be between 5.5 and 7 pH for the best results.

Plant them far away from wild berries that may

pruning when they are about 4 feet (1.2 meter)

feet (1.5 to 1.8 meters) apart and erect plants 3

to avoid the cane from tipping.

carry viruses, spacing semi-erect plants 5 to 6
feet (about 1 meter) apart. Plants started in anursery can be transplanted during late fall inwarmer climates, but should be delayed until
early spring in cooler areas.

Blackberries will not produce fruits in the firstyear, but they still require a side dressing of

fertilizer and consistent water. When fruiting,they require plenty of watering — at least 1 inchof water each week, whether from your hoseor rain.

Blackberries need pruning to remove the oldcanes and let new ones take their place. They

The plants can also be tied to a trellis to keepthem upright. If you have trailing blackberries,
no pruning is necessary to prepare for the

winter months. Just add some mulch for winterprotection. Erect blackberries can be cut off justabove the ground in late winter for the best fruit
the next summer.

Once the berries start to ripen, they mustbe picked daily as the fruit matures to a deep

black color. The berries will not continue to ripen
after being picked. Harvest during the coolerpart of the day and refrigerate the berries

should also be topped to allow the plant to bushas soon as possible. Not fully ripe berries

canes from the crown and benefit from summer

anthocyanin found in ripe berries.

and produce more fruit. Erect plants produce

134tall. They may need to be pruned several times

will taste sour and have less than half theFRUITS / BERRIES / BLACKBERRIES

Tame theWild BlackberryBlackberries can become invasive whenleft alone. If you have wild blackberries,

there are a few simple steps you can taketo produce more berries that are easier topick, while keeping the bushes contained
and reducing the potential for snakes
during the summer months.

Your best wild berries will grow away fromthe roadside, away from contaminants

Harvesting
BlackberriesSome of the cultivated blackberry varieties
produce larger fruit and may be cold-

hardy, potentially adding two months to theharvest season in hardiness zones 6 to 9,

or make harvesting blackberries possible

where they are normally damaged by cold

winter weather. Cultivated varieties may also
be thornless, making it a lot safer to workwith the plant and harvest fruits. Extended
harvesting, longer growing season andthornless varieties make cultivated plants

more enticing if you are adding blackberries
to your garden.

and pollutants. Before attacking your wild
berry bushes, get dressed in thick pants,
jacket and heavy gloves unlikely to beripped by sharp thorns. Use pruning shears
or loppers to prune back the tips of young

canes in upright varieties to 3 to 4 feet (1 to
1.2 meters).

You will recognize young canes as they

may be green or reddish brown,
while older canes are a dark woody
brown. Side dress your blackberries withbalanced organic fertilizer over the roots

and then blanket the ground with at least 6
inches of organic mulch. You'll also want tomulch the path you use when you harvest
your crop.

Control the spread of the plants in theearly spring by severing sprouts that comeout of your established perimeter. Be sure

you also eliminate weeds and mulch over

the area. The canes typically die after two
years. It's a good idea to prune them out
to ground level to lower the risk of yourblackberries acquiring disease and to

make picking easier the following year.
135

How to Grow Blueberries
Best time to plant:

Fall orspringHarvest:SummerBlueberries (Vaccinium sect. Cyanococcus)

are among my favorite foods, not only for theirdelicious taste, but also for their tremendous

antioxidant and anti-inflammatory properties.
They’re a delicious treat particularly whenplucked from a bush in your own backyard.

Health Benefits of Blueberries
Blueberries are an excellent source of vitamins
C, B6 and K, manganese and fiber. They also
contain vitamins B1 (thiamin), B2 (riboflavin)and E, as well as calcium, magnesium,

phosphorus and potassium. The phytonutrientsin blueberries also pack tremendous antioxidant
power, which helps your body keep free radicals
in check and fight inflammation. They’reamong the best dietary sources of bioactive

compounds, such as anthocyanins, flavonols,
ellagic acid and resveratrol. Studies indicate
blueberries helps reduce your risk of:
CIRCLE-CHECK Cancer — Blueberries have been shown to help

reduce the risk for breast cancer, colon cancer,
esophageal cancer and cancers of the small intestine,
most likely due to their antioxidant andanti-inflammatory properties.

CIRCLE-CHECK Eye problems — The antioxidants in blueberries arealso known to help reduce the risk for age-related eye
problems and vision loss, including cataracts, dryness,
infections, macular degeneration and myopia.

CIRCLE-CHECK High blood sugar — Studies show that consumptionof specific whole fruits, such as blueberries, issignificantly associated with a lower risk ofType 2 diabetes.

CIRCLE-CHECK Urinary tract infections — Blueberries contain an

antioxidant called epicatechin that inhibits the growthof bacteria in the lining of your bladder.

CIRCLE-CHECK Heart disease — Anthocyanin helps reduce

inflammation, enhance capillary strength, and inhibit
platelet formation and plaque buildup in the arteries.
It also increases nitric oxide levels, which in turn helps
your blood vessels maintain their elasticity and dilates
your blood vessels.

CIRCLE-CHECK Excessive aging — Blueberries antioxidative
properties may help reduce signs of aging,such as age spots, hair loss and wrinkles.

Growing Blueberries
Blueberries thrive in sandy loam, but will suffer in water-soaked or compacted soil such as clay. They
need a well-drained soil to thrive, so choose a location with good water runoff and avoid swampy
136

FRUITS / BERRIES / BLUEBERRIES
areas. Planting your blueberries in an open area with full sun helps maximize production. If theoffseason months are cold in your area, your blueberry bushes will benefit from a hedge for windprotection.

Since blueberries need very acidic soil (aroundor slightly below pH of 5.0), you’ll need to know if

your existing soil can support the plants, so contact
your local cooperative extension office or order asoil test kit off the internet. If you need to lower the

pH level, you need to add sulfur according to theneeds of your soil.

DID YOU KNOW?
Birds love blueberries! Protect the fruits
from these creatures by covering yourbushes with a light netting a few weeks
before they ripen.

The amount of sulfur to use depends on the results of the soil test. When blueberries are indicated,
the testing service should be able to tell you the proper amount of sulfur to use. Use a 1-to-1 mix ofsoil from the planting bed (only after you've properly acidified it) and compost or peat moss.

How to Plant Them in the GroundBlueberry bushes will produce bigger fruit, and more of it, when planted with at least one other variety. Planting

bushes with varying maturity dates also allows you to extend your harvest, giving you a steady supply of berries
throughout the entire growing season. You’ll want to plant more than one type of these major varieties forcross-pollination:

CIRCLE-CHECK Highbush

CIRCLE-CHECK Half-high

CIRCLE-CHECK Lowbush

CIRCLE-CHECK Rabbiteye (Vaccinium(Vaccinium corymbosum)(Vaccinium angustifolium)

virgatum or Vaccinium ashei)

Whether you are planting bare-root or young container-grown plants, keep in mind they will need time to growroots before the hot weather comes. Follow these steps as you begin the planting process:1. Set your plants about 5 to 6 feet (1.5 to 1.8 meters)

6. Fill in around the plant with your soil blend, packing

2. If you are planting a large number of bushes atleave a slight depression around each plant so itapart.

once, maintain row spacing of about 8 feet (2.4

it down firmly around each plant;
can collect and retain water.

meters).

7. Give each plant a thorough watering; after thebush slightly lower in the ground than they stood in

8. Layer on about 3 inches (7.62 cm) of organic mulch

about 2 feet, or 60 centimeters (cm), deep and 6

and inhibit weed growth; never use sawdust from

3. Dig a hole large enough to allow you to set each

their nursery row or pot; some recommend a holefeet (1.8 meter) wide.

4. Mix in a 1-1 ratio of compost or wet peat moss to theground soil prior to placing it around the bush.

5. Break up the root ball and lightly separate the roots

water soaks in, water generously a second time.

to keep the roots cool, aid in moisture retention
chemically treated wood.

9. Cut back to ground level all but the two mostvigorous upright shoots.

prior to placing each bush into its hole.

137

FRUITS / BERRIES / BLUEBERRIES

Growing in Containers
Controlling the acidity of the soil is a lot easier when you grow your blueberries in a pot or container than in yourgarden or yard. Here's what you need to know to be successful with container-grown blueberries:

CIRCLE-CHECK Use a large pot — Start with a pot at least 18 inches deep. Because you’ll be planting more than one
plant for cross-pollination, you will need at least two to three large pots.

CIRCLE-CHECK Choose a potting soil designed for acid-loving plants — Buy a potting mix designed for acid-loving

plants at your local garden store or nursery. You can also make your own blend at home by following
the same instructions given earlier for in-ground plantings.

CIRCLE-CHECK Protect them in winter — Overwinter your blueberry containers against a building or fence to shieldthem from the wind. You can also mulch your plants with straw or wrap them in burlap. Water yourblueberries a few times during the winter to ensure they do not completely dry out.

Harvesting Blueberries
Here's everything you need to know about
harvesting blueberries:

Pruning Your
Blueberry Bushes
The best time to prune is at the end of thegrowing cycle, when plants have lost their

CIRCLE-CHECK Blueberries reach their full flavor andaroma a few days after they turn blue
CIRCLE-CHECK Pick blueberries at least twice a week
when they ripen
CIRCLE-CHECK Berries that fall off in your hand witha slight movement of the branches are
the truly ripe ones

leaves but before new flower buds begin to

CIRCLE-CHECK Blueberries eaten immediately after
picking are at their nutritional peak

CIRCLE-CHECK Blueberries will not need to be pruned for

Because the nutritional value diminishes with

CIRCLE-CHECK During the first year or two, rub off the fruit

growing season so you can eat at least 1 cup a

open. Below are some tips:

the first three years.

buds to enable the bush to mature andbecome well established prior to
fruit bearing.

CIRCLE-CHECK In later years, prune your bushes annuallyin late winter to get rid of any old wood —this will help stimulate the growth of young,fruitful branches.

freezing, grow multiple varieties to extend yourday fresh from the bush.

Store your unwashed blueberries in storage

containers in the refrigerator, where they willkeep for a week or more. Wash them before

eating. You can freeze washed blueberries by

CIRCLE-CHECK Prune any crowded, diseased or

spreading them out on a baking sheet and

CIRCLE-CHECK Make your pruning cuts close to the ground,

When the berries are individually frozen, place

unproductive stems annually.

placing it into the freezer for a couple of hours.

and cut at an angle to encourage waterthem in plastic bags and return them to therunoff and disease prevention.

freezer where they will last throughout the
winter season.

138

How to Grow Pomegranate
Best time to plant:

SpringHarvest: August to December

Pomegranate (Punica granatum) has

long been revered as a symbol of strength,
abundance, hope, joy and fertility. Both the
Talmud and Bible praise it, and it features
heavily in mythologies from various

regions, including Egypt, Greece and China.

Bodhidharma, founder of Zen Buddhism, andMuhammad, founder of Islam, also venerated
the fruit.

According to FoodReference.com, Muhammad“considered the pomegranate to be a

precious fruit filled with nutrition, bringing both
emotional and physical peace.” Today, weknow pomegranates are indeed a rich source of
health-promoting antioxidants.

Health Benefits of POmegranate
According to a 2008 study, which compared
the potency of 10 different polyphenol-richbeverages, pomegranate juice scored top billingas the healthiest. Overall, its antioxidant potency
was found to be “at least 20% greater” than anyof the other beverages.

Pomegranates also contain compounds that
stimulate mitophagy. Mitophagy is theprocess of cleaning out your mitochondria,
allowing them tofunction at theirbest, which is

crucial for normal

FUN FACT

cellular functioning

The origin of pomegranate’s name is derived

and thus for healthwhich means apple of many grains or seeds.

and homeostasis,from the Latin words “pomum granatum,”and longevity.

139

FRUITS / BERRIES / POMEGRANATE

Growing Pomegranate
Being drought-tolerant and self-pollinating, pomegranate is easy
to grow either in a large pot (kept indoors or out) or permanently
planted in your garden. While you could start it from seed, toensure good fruit, it’s best to start it from a cutting. While theplant typically grows into a bushy shrub if left to its own devices,
you can train it into a small tree by some strategic pruning.

For container gardens, GardeningKnowHow.com recommends using a
10-gallon pot for your tree. Fill the container a quarter of the way fullwith potting soil. Wash off the top 1 inch of soil from the root ball to

encourage the roots to establish, then place it into the center of the pot

and fill with soil around the root ball. Keep your tree in a location that getsat least six hours of full sun and move it indoors if temperatures drop below
40 degrees F (4.4 degrees C).

If you’re in climate zones 7b through 12, you can plant your pomegranate directly in your garden.
Choose a sunny location with plenty of space to grow. A full-grown pomegranate shrub

or tree may need upward of 20 feet diameter space. If you don’t have that kind of space, keep it
contained through pruning.

If you’re planning on using it as a hedge, allow about 10 feet of space between each plant. Yetanother alternative is to grow it as an espalier along a wall or fence. For tips on how to properly prune
your pomegranate, based on the shape you’re looking for, see this article from the Grow Organic.

Pomegranate prefers loamy soil with good drainage, but can adapt to most soil types. Water

liberally once a week during the summer. Once established, you may only need to water once every
three or four weeks.

During the first two years, fertilize with an organic balanced (10-10-10) fruit tree fertilizer in November,
February and May, keeping the fertilizer a few inches away from the trunk. In the third year, you cancut feeding down to twice a year.

Pruning Pomegranate
GardeningKnowHow.com recommends pruning crossed branches

once the tree is a year old, and cutting off shoots, leaving just three
to five shoots per branch. If training it into a tree, leave five or six
main scaffolding branches and cut the rest.

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FRUITS / BERRIES / POMEGRANATE

Dead wood is best pruned off during

the winter. Should an unexpected frost
damage or kill your pomegranate,consider leaving it for a while.

Oftentimes, it will grow new suckers
that can replace the dead trunk.

Grow Organic also recommends:“When doing maintenance pruning as the tree grows, prune
lightly, and never trim all the branches in the same year.
Pomegranates fruit on short new shoots that come from woodthat is more than one year old, so pruning all new growthback at once can result in nothing to harvest the following
seasons. You should also prune back any new suckers thatyou don’t want to grow into trunks.”

Harvesting Pomegranate
Pomegranates are in season from August to

December, hence its moniker, “the jewel of autumn.”
While most pomegranate trees will start bearing fruit

as early as the second year, it may take five or six years
before you start getting substantial harvests. In the

beginning, many or most of the fruits may simply fall
off before reaching maturity. You can tell the fruit
is ripe by its heft and sound. According to the
Pomegranate Council:

A good, ripe pomegranate should feel
heavy, as if it’s very full of juice(which it is!), and the skin should be firm
and taut. The skin color varies from medium
red to deep red with a fresh leather-likeappearance. Surface abrasions do not affect
the quality of the fruit.
A mature fruit will also have a metallic

sound when tapped. Fruit left to overripenon the tree will eventually split open. Excesswater may also cause them to split. Split
fruit are still edible, but cannot be stored
whole for any length of time. To harvest,

avoid ripping the fruit off the branch. Usepruning shears or scissors instead.

141

How to Grow Raspberries
Best time to plant:
Harvest:Cool summers andLate spring tomild winters

mid-summer

Best tasting straight from the bush, raspberries
are perfect for your home garden and a tasty

addition to a salad or as a snack. Growing yourown will ensure you enjoy berries not sprayedwith pesticides and insecticides. Although red

raspberries are the most common, you have a

choice of several varieties. They come in different
colors, which ripen at different times of the year,
allowing you to spread out your harvest.

DID YOU KNOW?
Raspberries may be small, but they pack anutritional punch. They’re rich in antioxidants that
may support optimal health.

Health Benefits of Raspberries
Raspberries are high in vitamin C,
quercetin and gallic acid. The highantioxidant value is thought to contribute totheir ability to fight heart disease, circulatory
disease, age-related decline and cancer.

Raspberry oil has a sun-protective factor andmay protect against wrinkles.

Also high in ellagic acid, a chemoprotective

agent with anti-inflammatory properties,

raspberries may efficiently help stop damage
to cell membranes. In combination with otherflavonoid molecules found in raspberries, thisunique blend of antioxidants also has some
antimicrobial properties.
142

FRUITS / BERRIES / RASPBERRIESThe high nutrient value of the berries is proficientin helping reinforce your immune system tofight against disease. When grown in fertile soil,
they are an excellent source of manganeseand vitamin C helping to protect against

oxygen-related damage. The flavonoids andantioxidants in raspberries have demonstrated
some memory improvement in animal studies

and may protect against cognitive decline. The
fiber and water content in the berries may also
help lower the risk of constipation.

Growing Raspberries
Prior to planting, identify the variety best suited for your region. Most varieties love cool summers andmild winters, but several have adapted to hot, sunny climates. If you are growing your raspberries ina warmer climate, be sure they get afternoon shade. In cooler climates, they will grow best in full sun.
The bushes should be planted in well-draining soil, as standing water can rot the roots in a matter ofdays. If your yard does not have good drainage, consider installing raised beds and drainage pipes,
or planting in containers. Growing in a container takes no more work than planting in the ground as
the raspberries can be placed on a sunny patio and moved to the shade in the afternoon.

Use a container at least 24 inches (60 centimeters) in diameter to allow the plants toflourish. This also helps with cold hardiness. The pot should be filled with a soil-based compost andthe plants well-watered when they are added to the pot. As with plants in the ground, never allow thesoil to completely dry out.

The plants do best in soil with a pH between 5.8 and 6.2. Raise

the pH level by amending it with lime, based on the results of asoil analysis. Your local university extension office is often able toprovide this service. Raspberry plants can live up to 15 years or

more, so early preparation of the bed will help ensure long plant life.
Although the root system of the plant may not be deep, dig to adepth of at least 12 inches (30 cm) to loosen soil and remove

rocks, ensuring good drainage, a critical element of the success of
your plants.

Add too much water and the root system will rot, but too little water and your plants won't produce

fruit. Especially while fruiting, the plants require from 1 to 2 inches of water every week. If the soil

is always slightly moist to the touch, but not soggy, the plant is likely getting enough water. Overheadwatering may help spread disease. Instead, use a drip system or soaker hoses to provide yourraspberry bushes with enough moisture for a good harvest.

143

Raspberry
Care and Pruning
Dormant canes can be set out four to six weeks
before the last frost in your area, while plants

grown in containers should be planted after thedanger of frost has passed. The plants should
be set in the ground 1 inch deeper than they

grew in the nursery containers. Before planting

in the ground, dig out all weeds and amend thesoil with mature compost or other high-quality
organic matter.

Work this into the soil, ideally at least two weeks
before you plant your raspberry bushes. This isalso a good time to use a light application oflime or wood ash to raise the soil pH, if testing
indicated it was needed. Place each plant 2

feet apart in the row, and each row at least 8

feet apart, to allow the plants to grow while stillgiving you room to walk in-between without
being scratched by thorns.

The plants will send out shoots. Any coming up
12 inches from the base of the cane into thepath between rows should be trimmed away
as this significantly reduces the width of thewalking area. Once planted, it's time to giveis not exposed as this will quickly dehydrate

the plant. A thick layer of natural mulch will help
improve drainage, retain moisture and reduce
weeds.

All summer-bearing varieties should have weakcanes removed at the ground level in early

spring. Leave 10 to 12 of the healthiest canes

and tip prune any suffering cold damage. Fall-bearing varieties can be pruned to produce one
or two crops.

To get two crops, prune the plants as if they aresummer-bearing; after the fall harvest, prune

them to the ground. If you want one crop, there's
no need to prune in the summer, but cut allcanes to the ground in the spring.

When the cane finishes producing fruit, it will

naturally die. Remove the old canes by clippingthem at the ground and pulling them fromthe top to encourage good air circulation in

the plants and sun penetration to the leaves.

This small step also helps reduce potential for
disease.

them 1 to 2 inches of water. Ensure the root ball

Harvesting Raspberry
Raspberries are ripe for the picking when they show good color and come off the stem easily.

It's best to harvest daily as the sun can scald ripe berries and prolonged rains can rot them.

Place your berries in shallow containers, stacking no more than three berries deep and refrigerate

immediately. Harvesting the leaves for tea should be done in midmorning, before the plant blooms

and just after dew evaporates. This is when the essential oils and flavor in the leaves are at their peak.
Wash and clean with cool water only just before preparing to eat or getting them ready to freeze. You
can enjoy your raspberries through the winter months by freezing them on a shallow pan covered

with wax paper. Once individually frozen for about an hour, transfer them to freezer-safe containers
and use throughout the winter.
144

How to Grow Strawberries
Best time to plant: Between late April and the end of May

Harvest: June

A culinary favorite and summer staple amongpeople of all ages, strawberries (Fragaria

× ananassa) are best grown at home, seeing
how commercial strawberries are heavily

contaminated with pesticides and the fact that
there's no guarantee that organic strawberries
are truly organic when bought at the grocery

store. Growing them at home will help you avoid
toxic pesticides and other chemical exposures.

Health Benefits of Strawberries
Strawberries, a symbol of love, have a lot tooffer those passionate about their health.
High in immune-boosting nutrients suchas vitamin C, anthocyanins, ellagitannins,

flavonols, terpenoids, phenolic and ellagic acids,
strawberries help fight infections. They're also

packed with manganese and folate, potassiumwith its co-factoring enzyme, superoxide

dismutase and minerals like copper for thehealthy development of red blood cells.

Growing Strawberries
Strawberries are easy to grow either ina garden bed, or in pots as small as 10 inches
in diameter. Hanging planters provide theadded advantage of keeping
slugs and other critters awayfrom the precious berries. Whenusing a planter, make sure the

DID YOU KNOW?

pot drains well. Loam potting mix

Strawberries can be grown in containers

drainage, and Day neutrals tend tofor up to five years if well-tended!

is recommended to ensure goodor in your garden bed, and can produce

be the best for container growing.

145

General Planting Guide:

Matted Rows System

Strawberry
Selections

There are two different ways to plant

The three basic varieties of strawberry plants

hills. Regardless of the method you choose,

June bearings

strawberries in your garden: matted rows andamend the soil before you start by working 1 to
2 inches of compost into the soil. June bearing

plants, with their profusion of runners, work bestin matted rows, which is done as follows:

CIRCLE-CHECK Create several 2-foot rows. Place twoplants in each row, spaced about 18 inches
apart. Space rows at least 4 feet apart.

CIRCLE-CHECK Apply a balanced organic fertilizer (10-10-10) at the time of planting, and again after

renovation (see below). Avoid adding fertilizer
late in the season so as not to promote new
growth that will be prone to frost damage.

you can choose from are:•Allstar (late season and resistant to red stele•

Annapolis (mid-season; resistant to red stele;
grows well in mid-Atlantic area)•

Cornwallis (mid-season, resistant to red stele)•

Cavendish (mid-season, resistant to red stele
and verticillium wilt)•

Northeaster (early season with someand verticillium wilt)

resistance to red stele and verticillium wilt)

Everbearings•

Fort Laramie and Quinault

promote water retention and deter weed

Day neutrals

from rotting when they touch the ground.

CIRCLE-CHECK Mulch between plants to cool the soil,

growth. Mulching will also prevent the berries•

Seascape (continental U.S.)•

Selva (California and Florida)

CIRCLE-CHECK Be sure to give the plants 1 to 2 inches of•

CIRCLE-CHECK During the first year, remove all flowers

As a general rule, strawberry plants needwater per week.

on June bearing varieties to encourage

vigorous growth and runners. While this means

you will not get a harvest the first year, you'll get
greater yield in the years to come.

CIRCLE-CHECK As the runners appear, train them so thatthey start filling in the row, making sure to
space them about 6 to 9 inches apart. To do

Tribute and Tristar (both suitable forcooler climates)

between eight and 10 hours of sunlightduring the day and well-draining soil with a
pH between 5.8 and 6.2. In cooler climates,

strawberries are best planted in early spring,

while fall plantings are better in warmer areas
like California and Florida.

this, simply press the runner into the soil andIf you're rotating crops, which is a core strategy

small rock to keep the runner in place until the

strawberries in an area where you've previously

mother plant. Eventually, all of these runners

peppers, eggplant — or previous batches

either cover with a small amount of soil or ain organic gardening, avoid planting yourroots form. Do not cut the runners from thegrown raspberries, tomatoes, potatoes,

will form a mat that covers each row.

of strawberries. This will cut down the risk of

CIRCLE-CHECK In cooler climates, add several inches

verticillium wilt.

of mulch over the plants during winter iftemperatures drop below 20 degrees F toprotect the crowns. Straw is ideal.

CIRCLE-CHECK To ensure vigorous production for up to five years, renovate the bed annually. After you've harvested
all the berries, cut the plants down to a height of about 3 inches and add a balanced organic fertilizer.

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FRUITS / BERRIES / STRAWBERRIES
Till the area between the rows. Narrow eachrow to 18 inches by removing the older plants
growing on one side of the row. Thin plants in
the remaining row so they're spaced about
6 to 9 inches apart.

By training the plant runners along one
side, you can alternate the row sides
during renovation, leaving the youngest
plants to continue growing each year.

General Planting Guide: Hill System

The hill system is best for Everbearing and Day neutral varieties as they do not send out a lotof runners. Here's how:

1. Create a raised bed about 8 inches high and 2
feet wide. Staggering the plants, place them indouble rows, spaced about 1 foot apart.

2. Apply a balanced organic fertilizer (10-10-10)
at the time of planting, and again during thesecond harvest. Avoid adding fertilizer late in
the season so as not to promote new growththat will be prone to frost damage.

3. Be sure to give the plants 1 to 2 inches of water
per week.

5. Remove all runners and flowers that appear
before July 1 in the first year.

6. While both Everbearing and Day neutral willproduce berries for several years, plants should be
replaced once their vigor slows — typically after
three years or so.

7. In cooler climates, add several inches of mulchover the plants during winter if temperatures

drop below 20 degrees F to protect the crowns.
Straw is ideal.

4. Mulch between plants to cool the soil, promotewater retention and deter weed growth.

Mulching will also prevent the berries fromrotting when they touch the ground.

Harvesting StrawberryJune bearings produce a single large spring crop per year. Most
will bear fruit in early summer, around June, although there arealso mid- and late season varieties. To extend the time of yourharvest, plant a couple of each. Everbearings produce up to threeharvests per year during spring, summer and fall, while Day neutrals

produce smaller quantities of fruit throughout the growing season. The sizeof Day neutral berries is also smaller than the June bearing varieties.

147

HOW-TO-GROWFRUITS(Citruses)

How to Grow LemonsBest time to plant:

Early spring

Harvest:Late fall toearly spring

Lemons (Citrus x limon) are rich in vitamin
C your body uses to build collagen, protect
against cancer and relieve symptoms ofasthma. While usually grown outdoors intropical climates, as you discover the benefits
you may want to grow your own to enjoy the

fresh-picked-off-the-tree goodness grown athome without pesticides and other chemicals.

Health Benefits of Lemons
Lemon juice has a protective effect on yourliver, particularly on alcohol-induced liver injury
in mice and may help support your gallbladderfunction and reduce the appearance of some
types of gallstones. The phytochemicals andpolyphenols may aid in digestion, metabolism
and insulin sensitivity.

DID YOU KNOW?

Rutin is a bioflavonoid, originally

Lemons have been grown inand helps vitamin C work more

Christopher Columbus brought themto strengthen the lining of your blood

named vitamin P in the 1940s. While
not a vitamin, it is found in lemons

Florida since the 16th century, whenefficiently. One of the key benefits isto the New World.

vessels and reduce bleeding, helping
to treat hemorrhoids and reduce thepotential for stroke.

A study found those who consumed lemons on a daily basis had lower blood pressure than those
who didn't. The risk of developing asthma also appears to be lower in people who eat a higher

amount of nutrients, including vitamin C. Another study found vitamin C helps those diagnosed withasthma and bronchial type hypersensitivity when they were infected with the common cold virus.
Pairing foods high in vitamin C with iron-rich foods maximizes the body's ability to absorb iron.

Foods high in vitamin C may help strengthen your immune system, and in one animal study, those

who received lemon phenols with a high-fat diet for 12 weeks did not gain as much weight as those
who did not receive the lemon peel phenols.

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FRUITS / CITRUSES / LEMONS
Lemons are also known as an anionic food, meaning they have a higher

number of negative ions than positive ions. These types of foods mirror otherbodily fluids, such as stomach acid, saliva and bile, and as such mimic
the work of your digestive fluids.

Growing Lemons
Meyer lemons (Citrus x meyeri) are the easiest variety to grow, and are

prized for a sweet flavor and don't carry the citrus virus decimating grovesof citrus trees in Florida. The Meyer lemon tree grows in a natural

shrub-like shape, but can be pruned into a tree form. When planted
outside, they may grow up to 10 feet tall and 12 feet wide.

With proper care, a grafted Meyer lemon tree often produces fruit in as

little as two years. The fruit is thin-skinned and grows readily under the rightconditions. Since it is self-pollinating, you only need one tree in order toget fruit. Pot your lemon tree in a mixture of 1/3 peat moss, 1/3 potting soil and

1/3 perlite to fill the pot. Add the tree to the center of the pot and slowly add water,
pulling the tree up slightly to remove air pockets.

For a 2- to 3-year-old tree, you'll want to use a 12- to 15-inch-tall, 5-gallon pot. Improved

Meyer lemon dwarf trees like full sun and a large pot with good drainage. Place your tree
near a south-facing window. If your tree won't get eight to 12 hours of light, add growlights to make up for the time.

Your lemon tree will thrive in temperatures between 50 and 80

degrees F (10 and 26 degrees C), but can survive to 32 degrees F(O degrees C). The trees also do not do well in strong wind when placedoutside, or without sufficient sunlight.

Your tree will appreciate being outdoors during your summer months.
The best time to move it is when the temperature outside is the sameas it is indoors. Place the tree in the shade for the first two weeks
outside to help it acclimate to outdoor weather.

It's important torotate your treequarter turn ev a
er
week to ensure ythentire tree rece eives
enough light.

Food and Water Requirements
It is important to consistently water your tree, keeping the soil damp,

although the tree doesn't like too much water as it will kill it. Every two
weeks spray the foliage with clean water and every 1.5 to two years
repot the tree to avoid the tree from getting root bound in the pot.

150

FRUITS / CITRUSES / LEMONSThe growing season is spring to fall, during which your tree will require feeding. Citrus

trees respond well to foliar feeding with liquid fertilizer, such as compost tea or liquidkelp of fish emulsion. All citrus plants benefit from a slightly nitrogen-rich or balanced
fertilizer that include micronutrients specific to citrus trees, such as magnesium,
manganese, iron, copper, zinc and boron.

Your citrus trees like to have somewhat acidic soil, so acidic fertilizer may bebeneficial, but not required. Grass trimmings from your yard — as long as you don't

use pesticides — may add nitrogen to your trees. Scrape away the mulch from thebase and sprinkle clippings to the soil. Add compost at least 2 inches(5 centimeters) away from the tree and sprinkle bone meal to add phosphorus.
Once fertilizer is added, water the tree to prevent burn that may happen

when added to dry soil. It's important to withhold fertilizer during the wintermonths to slow the growth of the tree. Lemon trees live in containers nearly

as long as they do in the ground, which can be close to 50 years.

Pruning Reduces
Fungal Growth

The best time to prune your tree is after

the fall harvest to give the tree time torecover prior to the next season's harvest. In

a warmer climate you'll want to wait until thetemperature drops in February through April.
When pruning, use sharp, clean shears since
as the wood is strong, the bark is thin andHarvesting LemonsYour tree needs to be pollinated in order toproduce fruit. If your tree is outdoors while

blooming, bees in your area will likely take careof this process for you. If your plant is blooming
indoors you'll want to pollinate the blooms

yourself by using a cotton swab to transfer
pollen from one blossom to another.

If your tree is indoors year-round, it may takeeasily damaged.

up to one year for the fruit to ripen. Citrus fruit

Don't cut a branch flush with the trunk or

so be sure to wait until the fruit is ripened untillarger branches as the goal is to preserve
the branch collar — the area around thebase of the link that may appear wrinkled or
ridged. Cells in this area of the tree activate
the formation of callus tissue, or woundonly continues to ripen while still on the tree,

you pick it. When Meyer lemons are ripe they

are egg yolk yellow and slightly soft to thetouch. Most Meyer trees bloom and produce
fruit twice yearly starting age 3 to 5 years.

wood. Don't prune more than one-third of

You may prevent damage to the tree by

make it easier to harvest from and care for.

Pulling the fruit may pull more bark than you

the tree in a year and keep it under 10 feet toharvesting the fruit with a knife or scissors.
intend and open the tree up to infection.

151

HOW-TO-GROWFRUITS(Drupes)How to Grow Cherries

Best time to plant:

Early spring orlate fall

Harvest:Mid spring toearly summer

Cherries (Prunus avium) are a favorite summer

treat with numerous valuable health benefits

thanks to their antioxidants and powerful anti-

inflammatory compounds. If the steep price andlimited availability of commercial cherries leaves

you wanting each season, consider growing yourown. You’ll find everything you need to get you
started here.

Conventional cherries can be divided into two
primary categories: sweet and tart (sour).
A third option is the Duke cherry, which isa hybrid mix of both sweet and tart. Sweet

varieties are typically eaten fresh, while tart

cherries develop a fuller flavor when used in

cooking, which is why they're often used in baked
desserts. Both kinds can be grown in your homegarden, depending on your hardiness zone.

Health Benefits of Cherries
Tart cherries contain two powerful compounds,

anthocyanins and bioflavonoids, which

help relieve arthritis and gout. Sweet cherries
such as Bing are also useful against gout, as

they lower both uric acid and C-reactive protein
levels. In one study, gout patients who ate a

one-half cup serving of cherries per day for twodays had a 35% lower risk of a subsequent gout

attack. Those who ate more cherries, up to threeservings in two days, halved their risk.

Tart cherries may also be useful for generalmuscle soreness. A study involving long-

distance runners found that tart cherry juice

significantly reduced post-exertion pain. Other
research has confirmed tart cherry juice is avaluable endurance sports drink.

Thanks to their high vitamin C content, both
sweet and tart cherries may help stave off

exercise-induced asthma, the symptoms ofwhich include cough, wheezing and shortnessof breath when exercising. A meta-analysis
from Finland found vitamin C may reduce

bronchoconstriction caused by exercise bynearly 50%.

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FRUITS / DRUPES / CHERRIES
Meanwhile, sweet cherries are a great source of potassium, which is important for maintaining
normal blood pressure. It plays an important role in your fluid balance and helps offset thehypertensive effects of sodium. Sweet cherries also contain a number of antioxidants and plantcompounds with medicinal benefits, including:

Beta-carotene Converts into vitamin A(retinol), important for healthy vision.

SWEET
CHERRIES

Anthocyanins Sweet cherries containanthocyanins that may support health innumerous ways. In one study, anthocyanins
have been shown to help modulate gut

microbiota, as well as lowering the risk of

TARTCHERRIES

oxidative-stress related diseases.

Vitamin C The “grandfather” of the

traditional antioxidants, the health benefitsof which have been clearly established. It’sa powerful antioxidant that helps neutralize
cell-damaging free radicals.

Quercetin The most potent in terms ofantioxidant activity and has been shown tobe an effective in modulating inflammation.

DID YOU KNOW?
Some sweet cherry cultivars, such as Stella,Black Gold and North Star, are self-pollinating.

Growing Cherry Trees
Tart cherry trees

Sweet cherry is suitable for USDA

grow to about 20 feet in

150 to 300 chill hours during winterfruit at an earlier age thangrow up to 35 feet, unless you buy

are self-pollinating,height and begin to bear

sweet cherry. They can be grown in
USDA plant hardiness zones 4 to 6,
and require about 1,000 chill hours
below 45 degrees Fahrenheit(7.2 Celsius) during winter months. They

tend to grow better in moderately heavysoil, and should be spaced about 20 to
25 feet apart for optimal growth.

154

zones 5 through 9, and need aboutmonths. Sweet cherry trees cana dwarf variety. The type of soil

you have in your yard can help

guide your choice. If you have heavysoil, Mazzard sweet cherry is agood choice, whereas Mahaleb

sweet cherry grows better inlighter soils. Damil is a dwarf

variety of sweet cherry that cantolerate wetter, heavier soils.

FRUITS / DRUPES / CHERRIES
Excessive dryness will cause the fruit to shrivel, while water logging will cause the fruit to crack andsplit. Certain cultivars are better suited for wet conditions, so look for a cultivar that resists cracking if
you live in an area prone to heavy rains in the summer.

Keep these basic considerations in mind when growing cherry trees
check-circle Ideal soil conditions - Maintain the garden bed free of weeds and keep the soil loose.
check-circle Light requirements - All cherry varieties need a minimum of six hours of full sun. Eight to 10
hours of full sun is better.

check-circle Fertilizer recommendations - Fertilize your tree three times a year: in early spring, when the tree
starts to set flowers, and again in the fall. Worm castings and compost tea are ideal for early
spring and flowering in the first year. In the fall, use a phosphorus-rich fertilizer to encourageroot growth that will get the tree ready for dormancy.

check-circle Water needs - After planting your tree, give it 1 gallon of water per day for the first three weeks.
For the next two weeks, cut back to 1 gallon every two days. Make sure it gets about 1 gallon ofwater per week. You can gauge the tree’s water needs by keeping a close eye on the cherries as
they begin to ripen.

Growing Cherry From Seed

begin to sprout. Once the seedlings reach a heightIf you have the patience, you can grow yourthat only one plant per pot remains.

cherry tree from seed. To do this, simply

of about 2 inches, remove the weakest plants socollect the pits from the cherries you eat —Continue keeping the seedling in a sunny window

sure they’re suitable for growing in yourcan transplant it into your garden. If planting

reliable results due to the way they’ve been

Add mulch to encourage water retention and slow

ideally bought from a local grower to makeuntil the last frost has passed, at which point you

area. Commercial cherries also produce lessmultiple trees, space them at least 20 feet apart.

transported and stored.

down weed growth.

Soak the pits in a bowl of warm waterfor five minutes, then lightly scrub off
any remaining fruit flesh. Let the pits

dry on a paper towel in a warm area forthree to five days, then place them in atight-lidded container and refrigerate
for 10 weeks. The refrigeration mimics

the winter chill period required to trigger
germination.

Before planting, allow the seeds to thaw

to room temperature. Place two to three

seeds in a small pot and water them into

the soil. Keep the soil moist until the seeds

Harvesting Cherries
Cherry trees will grow about 1 foot per year,

provided they get sufficient amounts of nutrients.

They’ll start producing fruit in two to four years andcan produce anywhere from 150 to 300 pounds ofcherries per tree per year once fully mature.

To keep birds from flying away with your harvest,
cover the tree with netting as the fruit starts toform. Planting mulberry trees nearby canalso help lure birds away from your cherry trees,

but won’t prevent them from eating your cherries.
155

How to Grow Figs
Best time to plant:

Harvest:Late winter or

Late spring tospringearly summer, or

fall

There’s something about figs (Ficus carica)that make them feel rich and decadent. The

fruit has deep colors, a distinctive shape and agentle scent. Throughout history, the fig tree has
also become a symbol of peace and prosperity.
It has a shallow but spreading root system thatcan penetrate up to 20 feet in permeable soil.

The spreading branches and large leaves offer
ample shade.

Figs have been used to sweeten desserts andappear in popular holiday dishes. The fruit has

multiple seeds, soft skin and may be eaten ripeor dried.

Health Benefits of Figs
While dried figs are nearly always available,

the unique taste and texture of fresh figs is anexperience you won't soon forget. One mediumsized fig is approximately 37 calories andprovides 1.5 grams of fiber, in addition to vitamin
B6, copper, pantothenic acid and folate.
Figs are a good source of potassium,

which your body uses to control bloodpressure and balance the sodium

DID YOU KNOW?

potassium ratio. As you might expect,

the nutritional value increases by weightas the fruit is dried. For instance, 100

grams provide 35 milligrams of calcium whenfresh but 162 milligrams of calcium when dry.

Since the food is high in fiber, it may act asa natural laxative. High-fiber foods provide

a feeling of fullness and the fiber in figs acts

as a natural prebiotic to support pre-existing
beneficial bacteria in the gut.
156

Figs can bear fruit without fertilization
and are well-loved by gardeners.

FRUITS / DRUPES / FIGS
Fig leaves may be as important nutritionallyas the fruit itself as they have unique healthbenefits, including an ability to regulate blood

sugar. In one study, patients given a decoctionof fig leaves for one month were able to lower
their average insulin dose by 12%.
An animal study evaluating

hypertriglyceridemia in rats used anadministration of fig leaf decoction. While

total cholesterol levels were unaffected, the fig
decoction had a clear positive effect on lipid
molecule breakdown.

Another animal study evaluated theGrowing Figs

effects of figs, dates and pomegranates

Although they have an exotic appearance andadministration of a supplement containing

climate zones below hardiness zone 6, theycytokines and delayed formation of senile

sheltered during the winter months. In hardinessmediated the reduction of cytokines and may

directly in the ground and grown as large trees.

on neuroinflammation. They found daily

sweet rich flavor, figs are easy to grow. In colder

these three fruits decreased inflammatory

may be successfully grown in containers andplaques. The researchers concluded the fruit

zones 6 and above, the trees may be planted

be one mechanism that can help protect
against neurodegenerative diseases.

Potassium
Fiber
Vitamin B6
FolateFigs will appreciate a sheltered area on thesouth or southwest side of your house. If they'regrown in containers, you may shelter them ona covered porch or in the garage during thewinter. Figs purchased from a nursery should beplanted 1 or 2 inches (2 to 5 centimeters) lower
than they were growing in the original pot.

This helps protect their shallow root system
and reduces the risk of harming the plant.

Propagating fig trees are also done by taking

an 8- to 10-inch (20 to 25 cm) wood cutting in

the early spring. Place this in a pot of good soil
several inches below the surface, with one or
two buds above the dirt line.

Keep the soil moist but well-drained. The

tree will root in the pot and should remain in
the container for at least one season before

transplanting into the ground. Fig trees aredormant in the springtime, which is when

they should be transplanted into the ground.

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FRUITS / DRUPES / FIGS

Figs Do Not Usually
Require Pruning
The trees are fairly drought-tolerant, but

you'll want to water them if the ground getstoo dry. Most of the time, the trees do not

require fertilization, but a side dressing of wellbalanced organic fertilizer or compost in thespring may help jump-start leaf development.

Harvesting Figs
Under the right conditions, some species

produce two crops in one year. The first ripens inlate May or early June and the second is readyin late September to early November. The first

However, too much fertilizer encourages moreleaves and less fruit.

When grown in the ground, you may wish totrain it against the wall or fence. This makes

it easier to harvest the fruit and when grown
against the home, will protect the branchesfrom the elements. If grown in a container,

crop is often a smaller harvest and the second

the plant should not be pruned during the first

concentration of sweetness.

During the second year, cut each branch by

The fruit will be ready to harvest when thethe pot. Ensure any cuts made are above aseason of fruit has thicker skins but a greater

narrow area where the fruit connects to theplant begins to shrivel and the fruit begins todroop. The fruit will be soft to the touch and theskin may begin to split. Most varieties of fig will

year.

about half to keep the plant manageable innode in order to encourage the plant’s lateral
growth and greater fruit production. You may

also want to remove an ill-placed branch andany dead wood.

darken just before it's time to harvest.

If you pick the fruit and find a milky liquid

substance draining from the stem, the fruit

has not quite ripened. Wait a couple of days

before trying to harvest again. Be aware, thismilky substance may irritate your skin, so it is
helpful to wear gloves while harvesting.

Once off the plant, figs do not continue to ripen.
They also have a short shelf life and will last in
the refrigerator for only two to three days.

Many find drying figs helps extend their life and158

makes them tasty. Before drying, the figs should
be washed thoroughly and dried with a towel.

You may cut them in half or leave them wholeon a wire rack across a baking sheet in a 140

degrees F (60 degrees C) oven for eight to 24

hours. You know they're done when the outside

becomes leathery and you don't see any juices
on the inside. However, they should still beslightly pliable. Dried fruit will last in the freezer inan airtight container for 18 to 24 months.

HOW-TO-GROWFRUITS(Marrow)

How to Grow Cucumbers
Best time to plant:

Late spring

Harvest:Late summer toearly fall

Cucumbers (Cucumis sativus) are one of mymost highly recommended vegetables. If you

have a garden, you can easily grow cucumbers
at home. Aside from being able to control

pesticide and fertilizer use, you'll also avoid

the wax applied to many commercially soldcucumbers.

Health Benefits of Cucumbers
Cucumbers exhibit antioxidant and anti-

inflammatory properties, and containlignans that bind with estrogen-related

bacteria in the digestive tract, contributing toa reduced risk of several cancers, including

breast, uterus, ovarian and prostate cancer.

Another notable cancer-fighting phytonutrientin cucumber are cucurbitacins, which are

DID YOU KNOW?

also what gives cucumbers abitter taste.

In traditional medicine, cucumbers

While made up of 90% to 95% water,

are used to treat headaches. The

nutrients like vitamins A, B5, C and K,

thanks to caffeic acid and vitamin

molybdenum, copper, silica and fiber.

treatment and a soothing remedy

cucumbers still manage to provide

seeds are diuretic, and the juice —manganese, potassium, magnesium,

C — can be used as an acne
for tired, puffy eyes.

Growing Cucumbers
Cucumbers generally need quite a bit of garden space, as they grow on trailing vines. However,there are also bushy varieties that only need minor staking, making them suitable for container

gardens. One example is the Arkansas Little Leaf, which can produce fruit without pollination, making
it an ideal choice for apartment dwellers and small container gardens.

To optimize your container-grown cucumber, plant it in equal parts of potting soil, compost, perlite
and peat moss, and use a container that is at least 12 inches, or 30 centimeters (cm), in diameter
160

FRUITS / MARROW / CUCUMBERS
and 8 inches (20 cm) deep. The plants also need five to nine hours of full sun. The greater the sun
exposure, the more productive the plant will be. An east-west directed trellis will optimize light

exposure. That said, if temperatures are consistently in the mid-90s, provide the plants with filteredafternoon shade to avoid overheating.

Depending on the variety, your cucumbers will be ready for harvest in 50 to 105 days. For earlier

harvest, start the plants indoors, using a grow light, approximately four weeks before your last spring
frost date. They're fast growers, though, so most gardeners will simply plant from seed directly in thegarden.

For a late summer/early fall harvest, sow a second batch four to five weeks after the first. Cucumber

plants are highly vulnerable to frost, so avoid planting seeds or seedlings in your garden until all

danger of frost have passed, and the average soil temperature is at least 50 degrees F (10 degrees C).

Directions for Garden Planting
1. Plant seeds in rows, about one-half inch to 1 inch (about 1.25 to 2.5 cm) deep,

anywhere from 1 to 6 inches (about 2.5 to 15 cm) apart. The plant will grow best inloose, well-draining soil. Mix in ample amounts of compost to encourage growth.
Ideal pH is between 6 and 7.

2. Ideally, water heavily in the morning and allow it to lightly dry out to a depth of about
3 inches (around 8 cm) before soaking it again. This will help prevent stem rot andpowdery mildew, as the plant has a shallow root system.

Allowing the plant to dry out too much can make the fruit bitter, however. A layer ofmulch will help maintain the moisture balance. Adequate moisture is particularly importantduring flowering and fruiting. Sandier soils will require more frequent watering.
3. Once the plants are about 4 inches tall, thin the rows so the plants are spaced about
12 to 24 inches apart, depending on the variety.

4. Four weeks after planting, side-dress with compost, aged manure or 1 tablespoon of

10-7-7 organic fertilizer. A 7-5-5 or 6-3-3 balance can also be used, just make sure it
has a slightly higher nitrogen ratio to stimulate leaf growth and fruiting.

That said, excessive nitrogen (and/or low boron or inadequate pollination) will
result in cucumbers with hollow centers — a sign of excessively rapid growth,preventing the fruit from forming properly.
5. As the plant grows, train it upward on your trellis. Alternatively, grow them in a large
pot, whiskey barrel or raised bed, where it can sprawl over the sides. Growing themvertically will produce straighter fruit, however, and protect the fruit from pests and rot.

161

FRUITS / MARROW / CUCUMBERS

Pest and Disease Prevention

The striped cucumber beetle, easily identified by its bright yellow body withblack spots (resembling an elongated yellow lady bug), can be quite destructive,

munching through the plant and spreading plant diseases such as mosaic virus
and bacterial wilt, the latter of which causes the plant to wilt and die.

One of the most effective ways to control the cucumber beetle is to disrupt its

lifecycle by covering young plants with row covers and rotating your crop eachseason. Keep the row covers on until the plant starts to flower. At that point,

you want beneficial pollinators to have access to the plant.
A natural insecticide that can be used to ward off the cucumber beetle is kaolin

clay. It needs to be applied preventatively, as it acts as a repellent. Common plantdiseases include alternaria leaf blight, angular leaf spot and bacterial leaf spot —all of which can be reduced or prevented by selecting a disease-resistant variety.
Stem rot and powdery mildew can be prevented by following the wateringschedule suggested in the top bullet above. Blossom end rot is discouraged by
avoiding excessive drying of the soil between watering.

Misshapen fruit is often the result of inadequate pollination. Flowering plants
such as lavender, thyme and dandelion will attract pollinators such as bees
and butterflies into your garden. If you notice a lack of pollinators, you may
need to hand pollinate your cucumbers to ensure a successful crop.

Harvesting Cucumbers
The cucumbers are ready for harvest when

they're about 1 to 1.5 inches (2.5 to 4 cm) indiameter, firm with round edges and a brightmedium to dark green. Yellow, puffy, wrinkled ormushy water-logged fruits should be discarded.

Yellowing fruit is a sign of over ripeness, thecolor resulting from a drop in chlorophyll —unless you're growing a yellow-fleshed cultivar
like the Lemon cucumber.

The more frequently you pick the fruit, the moreproductive the plant will be, so harvest a few

every couple of days. Harvesting in the morning
will ensure maximum crispness. If you preferless seedy cucumbers, pick them while they'reon the skinnier side. The seeds will develop the
162

longer the fruit remains on the vine. With size,
the cucumber will also develop bitterness.

To maintain their freshness longer, store yourcucumbers at room temperature or in the
refrigerator. Half-used cucumbers can be

refrigerated in a sealed container to prevent

them from drying out. Avoid storing cucumbers
near bananas, melons and tomatoes, asthese produce ethylene, a plant hormonethat initiates the ripening process. For optimal

quality, use up fresh cucumbers within two days.

How to Grow Squash

Best time to plant:

Early spring to

mid-summer

Harvest:Summer to

fall

Squash (Curcubita) is a flowering plant in the

gourd family. The seeds, blossoms and fruit
may all be cooked and eaten. They’re often
categorized as either summer or wintersquash, depending upon the length of timethey may be stored, and not their growing
season, as both are warm weather crops.

Summer squash include zucchini, yellow

crookneck squash and pattypans, whilecommon winter squash includes butternut
squash, acorn squash, spaghetti squash andgiant pumpkins.

Health Benefits of Squash
Squash have a very rich nutritional profile

containing a variety of nutrients, vitamins andminerals responsible for providing an impressive
number of health benefits, including:
CHECK-CIRCLE Vitamin A

CHECK-CIRCLE Potassium

CHECK-CIRCLE Vitamin CCHECK-CIRCLE Magnesium

CHECK-CIRCLE Vitamin E

CHECK-CIRCLE Manganese

CHECK-CIRCLE Vitamin B6

CHECK-CIRCLE Copper

CHECK-CIRCLE Niacin

CHECK-CIRCLE Phosphorus

CHECK-CIRCLE Pantothenic acid CHECK-CIRCLE Calcium
CHECK-CIRCLE Folate

CHECK-CIRCLE Iron

CHECK-CIRCLE Thiamin

CHECK-CIRCLE Carotenoids

DID YOU KNOW?
Squash’s rich orange color is a hint to thehigh amount of beta-carotene it contains.

163

FRUITS / MARROW / SQUASHThe nutrients found in squash contribute their health benefits, such as helping to:

Improve eye health Vitamin A is an

essential nutrient responsible for protecting
your eyes from cellular damage.

Aid in wound healing and skin healthHigh levels of vitamin C are important forcollagen production, vital in wound healing

Protect heart health Magnesium andpotassium in squash form an effective
line of defense against cardiovasculardisease, including helping to regulate bloodpressure.

Protect digestive health A single-

and skin repair. Moreover, according to thecup serving of acorn squash contains

A may help inhibit skin damage caused bypromote digestive health and regular waste

Journal of Investigative Dermatology, vitamin
ultraviolet light (photoaging).

Fight free radicals As a good source of

1.5 grams of dietary fiber. This can help

elimination by adding bulk to your stools.

Regulate metabolism Squash is a goodantioxidants like beta-carotene and vitaminsource of B vitamins essential in metabolic

stress and damage.

contain high amounts of pectin, a dietaryC, squash may protect you from oxidative

activity. Certain types of squash also

fiber helpful in regulating blood sugar.

Prevent infection The seeds haveantimicrobial and antifungal activity in

Reduce inflammation Studies using

the body.

squash have found a link to reducing

Build strong bones A total of 33 milligrams

general anti-inflammatory effects in theof calcium are found in a cup of acorn

squash, which may help build strong bones.

gastric and duodenal ulcers, and to
cardiovascular system.

Growing Squash

Summer squash grow in a low bushy formation and work wellin containers or in the ground, while winter squash grow alongvines, working best when planted directly in the ground. If you live
in an area with a short growing season, you can start the seeds

indoors approximately two to three weeks before the date of yourlast frost.

Indoors, plants can be started in deep flats or large cell six-packs.

Keep the seeds in a warm area until germination, usually occurring
five to 10 days after planting. Don't allow the soil to dry out, but also
avoid excessive watering as squash seeds will rot in cool wet soil.
Prepare garden soil to a depth of about 20 inches, or around 50

centimeters (cm). In the early spring or late fall, consider adding164

FRUITS / MARROW / SQUASH
about 2 inches (5 cm) of composted manure,mixing it thoroughly with the soil. At the sametime, you may also add organic fertilizers andsoil amendments as the plants are heavy

feeders. The soil pH should also be adjusted as
squash grows best in a pH of 6.1 to 6.5, or aslightly acidic soil.

If you have started your plants indoors, don't

use those that have already begun flowering, as
they will not develop well and will reduce youryield. The best time to plant seedlings in thegarden is after they've developed the first setof true leaves, but before the second set haveappeared.

Take care not to disturb the roots as thisincreases the length of time it takes the plant
to become established.
When planting directly in the ground, sow

the seeds 1 inch (2.5 cm) deep and about 6

inches (15 cm) apart on hills spaced between
3 and 5 feet (1 to 1.5 meters) apart. At eachhill, plant between six and eight seeds. As

the seedlings germinate, remove all but thestrongest two to three when the plants areapproximately 4 inches (10 cm) tall. This will
significantly improve your total yield.

Squash have an extensive root systemthat spreads broadly, but does not go deep.
Mulching around your plants is critical,

especially in hot climates, to keep the plantsfrom drying out quickly.

If squash are grown in overcrowded conditions,
it promotes the development of mildew andother diseases. The plants need plenty of air
circulation to reduce fungal growth.

Harvesting Squash
Cut your summer and winter squash at anangle with the open area facing the ground.
This helps reduce moisture buildup in thestem left on the plant and the potential for

disease. Once harvested, summer squash
should be used within a couple of days forthe best taste, but can last up to a week inthe refrigerator.

Winter squash can be stored and usedmuch longer. After fall harvest you cankeep the garden-fresh flavor by curing

your squash and preparing it for long-term
storage. During the curing process, wintersquash is stored at a warm temperature

with good circulation for approximately 10

to 14 days. This helps remove excess water,
slows the fruits respiration rate and helps
reduce the chance of rot.

Look for blemishes on the fruit. If the skin isbroken or bruised the squash will not store

well. Maintain 2- to 3-inch-long (5 to 7 cm)

stems for the best results. Keep your squash
dry and don't handle or harvest wet fruit.
The length of storage for the fruit will varydepending upon the type of squash you
harvest. Acorn squash stores well for up

to four weeks, spaghetti squash for up to

five weeks and butternut squash for up to

six months. You'll get the best results when
the squash are stored in a cool dry area,
between 50 and 55 degrees F (10 to 13

degrees C) with a relative humidity between
60% and 70%.

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How to Grow Zucchini
Best time to plant:

SummerHarvest:Fall

Growing zucchini (Cucurbita pepo) in yourgarden is a simple way to enjoy its healthbenefits, knowing they're free from insecticides
and pesticides. Zucchini easily flourishes in the
ground or in containers, but requires plenty ofwater and full sun.

Zucchini is an amazingly prolific producer oncethe plants are established. The seeds germinate
quickly and the plant matures rapidly, so you

may even be able to plant seeds in August for afall harvest. The plants grow as annuals in nearly
every climate during the warm months of theyear. It takes only one or two plants to produce
enough squash for one family.

Health Benefits of Zucchini
There are numerous health benefits of zucchiniand an appreciable number of ways to enjoy
them in your meals. With only 17 calories per

100 grams, zucchini is high in fiber, have nocholesterol and are rich in flavonoids
antioxidants, such as zeaxanthin, beta carotene
and lutein. Each nutrient plays a significant role inslowing aging and preventing disease.

The antioxidants in zucchini help protect eye

health by fighting free radicals and reducing therisk of developing age-related eye conditions

such as glaucoma, macular degeneration andcataracts. You can also consider using zucchinito treat puffy eyes by placing raw slices over youreyelids for 30 minutes.

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FRUITS / MARROW / ZUCCHINI

Fiber helps improve digestion and reduces theincidence of constipation and other digestive issues.
It also helps to feed your beneficial bacteria in yourgut. Zucchini is also a great source of potassium,a heart-healthy nutrient to help moderate bloodpressure on counter the effects of too much sodium.

FUN FACT
Most of the antioxidants and fiber are

Growing Zucchiniin the skin of the zucchini, so it's best
to keep it on when serving.

If garden space is in short supply, consider

growing zucchini in containers. You'll want touse a container with a diameter of at least 24

inches, about 60 centimeters (cm), and a depthof 12 inches (30 cm). Look for one with at least

one good drainage hole at the bottom. You caneven use a large plastic storage container inwhich you drill drainage holes.

Once the seedlings are established, add

mulch around the plants to keep the groundtemperature stable and retain water. These two
simple things will help your zucchini have an

earlier and larger crop. Zucchinis do well whenplanted on a hill or a raised mound. Plant

two to three close together on a mound so thesquash flowers are easily pollinated to provide
you with plenty of produce.

If you're planting in containers you canmove two containers close to each other for

pollination. Each flower is open for one day so
if it's not pollinated, you won't have zucchini. If
you plant zucchini close to each other, you'll

have flowers opening on any given day, which
improves your chances of pollination and anabundant crop.
Fill the container with lightweight, well-draining

soil, but avoid regular garden soil that may
contain pests and weed seeds. Zucchini canbe planted in the ground or in the pot about

two weeks after the last frost in your area. Place
two or three seeds at a depth of about 1 inch

(2.5 cm), allowing a couple of inches of space
between each seed.

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FRUITS / MARROW / ZUCCHINI
You need male and female flowers open at the sametime for pollination as only female flowers will develop
fruit. At first, the new plant will tend to bloom only male
flowers. Once the plant really starts growing, flowers ofboth sexes will appear. Female flowers have tiny fruit

directly behind the base of the flower. You can pollinate
your own female flowers by removing the male flowers
and dusting pollen into the female flowers.

Growing zucchini enjoy at least 2 inches (5 cm) of watera week, so if there isn't enough rainfall you'll need tosupplement. If possible, use a soaker hose to water

the plants below the leaves and reduce the chance forpowdery mildew.

Harvesting Zucchini
Since they grow quickly, harvesting zucchini

breaking or pulling them off. If you miss one orHarvest zucchini fruit when they are 6 to 8

as possible to reduce the nutrient demand on

may happen just 40 days after planting.

inches (15 to 20 cm) in length. If the fruit ismisshapen, they may not have received enoughwater or fertilizer. Once you start harvesting,fertilize the plants occasionally to improveyour yield.

Check your plants every day for new fruit, as

they grow quickly. Use a sharp knife or pruning
shears to cut the fruit off the vine rather than168

two, remove any overripe squash as soon
the plant.

Once picked, you can store it in the refrigerator
for up to 10 days. Keep the zucchini whole, dry
and unwashed in a paper bag with one end

open to encourage air circulation. If you'd like tostore it for up to three months for use during thewinter, consider freezing.

HOW-TO-GROWFRUITS(Melons)

How to Grow Melons
Best time to plant:

SpringHarvest: 65 to 86 days after planting

Sweet, succulent and delicious, melons(Cucumis melo) are one of the largest fruits,offering a completely unique flavor among

all other fruit offerings. Commercially grownmelons are picked at a slightly unripe state

to survive being shipped long distances. That

explains why you've probably purchased whatlooks to be a perfectly ripe melon at the grocery
store but found it rather bland once it was cut. If

you want to enjoy melons at their peak ripeness,the solution is growing your own.

Health Benefits of Melons
Melons contain fiber, vitamin B6 and folate,plus excellent amounts of vitamin C to fightinfection and vitamin A for improved vision. In
addition, flavonoids include beta-carotene,

lutein and zeaxanthin, which is a carotenoid

absorbed into the retina that may provide light-

filtering functions to protect against age-related
macular degeneration.

Potassium in melons helps control heart rate

and blood pressure and protects against strokeand heart disease. Manganese, also found inmelons, is a cofactor for the enzyme superoxide
dismutase, a powerful antioxidant.

FUN FACTThe longer melons remain on the vine, thesweeter and more delicious they become!

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FRUITS / MELONS / MELONS

Growing Melons
Sunshine and warmth are worth their weight in gold for optimal melon growth. The requirement ofa good three to four months of warm weather, plus soil that contains plenty of nutrients, are not too
much to ask for these beauties to thrive and taste wonderful on your table. Planting tips include:

Planting seeds on mounds or raised rows

Before planting seedlings outdoors, harden

20 centimeters), will lead to better drainage

sunny area during the day, then take themcalled hills, around 6 to 8 inches high (15 to(they don't like to sit in water) and will help
growing melon vines retain the heat of thesun longer.

Seeds should be planted 1-inch-deep(2.5 cm), 18 inches (46 cm) apart in hills thatthem off by setting them outdoors in aback in at night.

Soil that's rich in organic matter is important
to grow exceptional melons, so adding

compost is wise. Maintaining a pH of 6.5 to
7.5 is about right for most garden plants.

are about 3 feet (8 cm) apart. Again, if spaceis limited, fencing, trellises or othersupports can be used to force the crop to

climb upward instead of outward.

Keep the soil evenly moist but notsoaking, as that sometimes causes thefruit to swell suddenly and become watery.
Too much rain or watering after drying out

Melons take up a lot of space. If spaceis at a premium where you live, there arebush varieties that grow upward on afence or trellis rather than outward. If adeveloping melon is hanging rather thanfor a period can cause waterlogging, as wellresting on the ground, it can get so heavy

keep the soil at a consistent dampness.

the melon is actually ripe.

as cracking in the ripening melons, so try tothat the vine can snap about a week before
To prevent this, find a pair of sheer

pantyhose that can be slipped over themelon and simply tie the legs to points

higher on the trellis to better support themelon's weight. The tights will expand

without impeding the melon's growth,allowing it to remain on the vine for as longas it takes to develop peak ripeness.

171

FRUITS / MELONS / MELONSHarvesting Melons

Growing Melons in
Different Gardening Zones
If your garden happens to be in one of thewarmer climates, you can plant straight into

the soil after any threat of a cold snap is over.
You can test the soil temperature; at least 65

degrees F (18 degrees C) is recommended tomake sure germination takes place as it should— 70 to 75 degrees F (21 to 23 degrees C) is evenbetter. However, seedlings grown indoors thatdevelop either tendrils or more than four leaves
may have trouble getting established once youtransplant them.

Melons have a longer growing time than someother plants, so it's important to get the seeds

your melons so you can roughly figure the timeof harvest, which is generally 65 to 86 days,

according to Heirloom Organics.

You may wonder how to tell if your melons
are "ready." One is to gently squeeze themelon, which will "give" slightly when it's
ripe. Another clue is its fragrance, whichshould smell like the fruit inside.
Alternately, Specialty Produce notes that

melons will feel heavy rather than hollow, and"should yield just slightly to finger pressure atits blossom end, which is opposite of its scarred

into the soil as quickly as possible after the lastend, where it was removed from the stem." It can

it warm once the plants are in the ground), youuntil you're ready to use it, or if it's not, stored at

frost in the spring. To warm up the soil (and keep

be refrigerated for a few days if it's already ripe

can cover it with fabric or black paper mulch aroom temperature for few days until it is.

few weeks before planting or transplanting.

Mother Earth News suggests anchoring row covers
securely with bamboo poles or 2-by-2 lumber.
You can also use plastic jugs with the bottoms
cut out placed over young individual seedlings tokeep them warm and protected from critters.
However, if you happen to live in one of theupper-U.S. planting zones (Zone 5B and lower),which denotes a shorter season, it's helpful toknow that planting several seeds one-half inch
(1 cm) deep in 4-inch (10 cm) peat pots in asouth-facing window or grow lights indoors

works well for melons. Thin 2-inch-tall (5 cm)

seedlings to the strongest plant by cutting off
smaller starts at the soil level.

172

It's a good idea to record the day you planted

HOW-TO-GROWFRUITS(Nightshades)

How to Grow

Bell and Chili Peppers
Best time to plant:

SpringHarvest:Summer

Bell peppers and chili peppers (Capsicum
annuum) are common cooking ingredientsthat add flavor and color to your meals. They'realso easy to grow, even in small spaces, making
them an essential presence in your homegarden. In this guide, you’ll learn how to growboth, as well as tips on how to use them, so you
can efficiently utilize these two amazing plants.

Health Benefits of Peppers
Sweet and mild-tasting bell peppers canbe sautéed with onions or diced into salads,soups and casseroles; stuffed, grilled, placedon sandwiches or eaten raw for a freshsnack. Green, red and yellow bell peppers all

contain phenolic compounds, ascorbic acid,carotenoids and free radical scavenging

activity. Research also indicates that green

peppers have the highest phenolic activity,
but lower carotenoid content than the redand yellow varieties. On the other hand, red

peppers have the highest ascorbic acid and ahigher level of free radical-scavenging activity.

The active ingredient in hot chili peppers is capsaicin, which is whatmakes your mouth burn and gives the peppers their pungent odor.
Interestingly, the endorphin rush capsaicin triggers makes thiscompound an effective remedy for pain and other medical
conditions. Research also suggests

it helps shrink fat tissue, inhibits thegrowth of breast cancer cells and may

even improve managing the symptomsof Parkinson’s disease.

174

FUN FACTThe smaller the pepper,

the hotter it tends to be.

FRUITS / NIGHTSHADES / BELL AND CHILI PEPPERS

Growing Bell Peppers
Whether you're growing bell peppers from seed orusing store-bought seedlings, begin by selecting andpreparing the site. Peppers need lots of sun and growbest in deep, loamy, well-drained soil where peppers

have not previously been grown, so move them aroundyour garden if growing several years in a row.

Add about 1 inch of compost to the soil, but avoid

adding too much nitrogen, as this can cause excessively
rapid growth, making the plants larger and bushier but
less productive and more prone to disease.

If growing from seed, start the seeds indoors eight

to 10 weeks before your last frost date. You can findfrost dates for your local area by checking The Old

Farmer's Almanac, which is available online. Soakthe seeds in lukewarm water for a few hours and keep

the seed tray in a warm spot to encourage germination.

Before you transplant your seedlings
into your garden, gradually expose
them to outdoor conditions. By
reducing stress, the plants will becomelarger and more productive.
Begin by placing them in an area shelteredfrom high wind and excessive sun exposure
for a few hours a day for three or four days

once daytime temperatures are consistently

in the mid-60s. Over the following week, slowly
increase the number of hours you leave themoutdoors.

Pepper plants grow best in warm soil, so if

the garden bed is still cool, warm the soil byplacing a dark landscape paper over thearea. Also make sure all threat of frost is overand nighttime temperatures are above 60

degrees Fahrenheit (18.3 degrees Celsius)

Harvesting
Bell Peppers

Space the plants 12 to 16 inches apart andstake taller varieties to protect the stems frombreaking as they grow. If planting several

varieties, separate them by at least 500 feetto prevent cross-pollination. Also keep themseparate from other plants in the nightshadefamily, such as tomatoes and eggplants.

Water frequently, giving the plants at least 1
inch of water per week, or up to 1 gallon per

day during hot, dry weather. Adding mulch will
help retain moisture and normalize the soil

temperature. Just remember they do like warm
soil, so if temperatures are on the low end,

mulching can actually make the soil too cool,which will stunt growth.

before planting them in the ground.

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FRUITS / NIGHTSHADES / BELL AND CHILI PEPPERS

If daytime temperatures are below the mid-80s

Once the plant starts bearing fruit, side dress

to consider a covered dome to retain heat.

for fruit production while too much nitrogen will(around 26 degrees Celsius) you may also want
Should the weather get too hot, on the other

hand, you may need to provide some shade toprotect the fruit from sun scald. Staking up apiece of shade cloth should be sufficient.

Planting them 12 to 16 inches apart will also

allow the leaves of the plants to touch, creatinga natural canopy to protect the fruit fromexcessive sun exposure.

As the plant grows and begins to bloom, pinch
off the first early blossoms. While this may

sound counterintuitive at first, doing this will

redirect the energy toward growth, allowing you

with organic fertilizer. Phosphorus is needed
cause the plant to grow too fast and produce

less fruit, so make sure your fertilizer has more

phosphorus than nitrogen. Once the bell pepper
has matured on the vine and is turning its

designated color (whether yellow, red, green or
purple), harvest your peppers by cutting themoff with hand pruners.

Yanking them off by hand can damage theplant. While they can be harvested at animmature stage and allowed to ripen on yourcounter, allowing them to fully ripen on the vine
will improve the flavor.

to get more and larger fruits later. Leaving theseearly blossoms on will result in just a few small,early fruits.

Growing and Harvesting Chili Peppers

Growing chili peppers takes about six months so you should plant them by May, although starting

early is recommended so the plant will ripen just in time for summer. Here's a simple step-by-stepguide for growing chilies:

1. Fill a multi-cell seed tray with rich organic soil.
Gently tamp it down and moisten with water.
Place a seed in each cell, then lightly coverwith a thin layer of soil. Water gently using afine mist spray, then cover with cling wrap

and store in a warm area of your home. The
soil should be moist but not soaked.

2. After two to four weeks, at the first sign ofgrowth, move the seedlings to a warm, well-lit
place, but out of direct sunlight. Water theplant from below to strengthen the roots, andcheck daily to ensure the surface is moist.

3. Once the seedlings sprout a second set ofleaves, transplant into 2- or 3-inch potswith moist soil and use liquid tomato as aweekly feeding.

176

4. When the plants reach a height of 4 to 5

inches, transplant into larger pots, and stakethe plants once they're 7 or 8 inches tall.

5. Once the plants are about 12 inches tall, pinch
off the tips right above the fifth set of leaves
to encourage bushiness. Transplant to alarger pot if needed and make sure to checkthe plant daily for aphids.

6. When flowers appear, gently dab a cottonswab into each flower to pollinate.

7. Cut off the first chilies while still green toencourage fruiting all season long (July to
October).

How to Grow Eggplant
Best time to plant:

Harvest:SpringLate summer toearly fall

Growing eggplant shouldn’t be intimidatingwhen you’re anticipating spring garden

planting. Getting your seeds off to a good start,

then tweaking them if needed, will help produce
a harvest of nutritious fruit.

That’s what eggplant is, by the way, althoughmany people think eggplants are vegetables.

There are many beautiful varieties: large, purple
Globe; Rosita, the 8-inch pinkish-lavender

heirloom variety; long, thin Japanese eggplants

and yellow, green and white-hued varieties withslightly varying flavors.

Health Benefits of Eggplant
One reason to plant and grow eggplant athome is all the healthy nutrients. Besides
vitamins, minerals, folate, potassium,

manganese and vitamins C, K and B6,
eggplant phytonutrients include:

CHECK-CIRCLE Phenolic compounds known asanthocyanins, which are flavonoids

that help protect heart health

CHECK-CIRCLE Chlorogenic acid, a free radical

scavenger with numerous beneficial
properties

CHECK-CIRCLE Nasunin, shown to
improve blood flow

and protect brain cell

membranes from damage
CHECK-CIRCLE Antioxidant andantiproliferative
activities against colon

FUN FACT
Eggplant can be baked, roasted, grilled,
stuffed or included in casseroles!

and liver cancer cells

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FRUITS / NIGHTSHADES / EGGPLANT

Growing Eggplant
Considered tropical perennials, eggplants can be grown as annuals in plant hardiness zones 5through 12. They require full sun. Harvest times vary depending on the variety. Most require at least
two months to mature. Some take 70 days or more, which is why starting seeds indoors helps
get a jump on the season.

Growing Eggplant Indoors
Regarding materials, you’ll need small pots, a seed-planting mix andseed packets. Always keep the packets as they often provide information
about planting depth (which is deep), spacing, eggplant germination
time and when to take the seedlings outside. This depends on yourarea’s last frost date, which your area’s planting zone will determine.
A sterile seed planting

mix will give your eggplants the best chance ofsurvival and allow you to blend ingredients toamend the medium you’re working with, such as

bark, a coconut fiber called coir and vermiculite.
Avoid synthetic fertilizer. Organic gardening andnatural growing hacks are far superior.

Using garden soil might prevent your seeds
and seedlings from draining properly andmay expose them to unwanted bacteria,
disease spores, plant-eating insects and afungal disease known as “damping off.”

Start seeds inside about eight to 12 weeks before your last frost date. Watering from the bottom
up allows you to see the moisture levels and keep them even. Eggplants require lots of light andheat to grow properly. If there’s no natural sunlight from a south-facing window, artificial lighting is
recommended.

Even if using a heat mat, make sure you provide light as soon as the seeds begin germinating, whichusually takes seven to 14 days. The ideal soil temperature is 75 degrees Fahrenheit. Indoor plants
also need moving air; a fan at a low setting will help produce sturdier plants.

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FRUITS / NIGHTSHADES / EGGPLANT

Growing Eggplant in the Garden
In eight or 10 weeks, you’ll be able to transplant the seedlings into yourgarden. However, growing eggplant in containers is another option.

According to The Spruce, soil pH of 6.5 to 6.8 (slightly acidic) is ideal,
although the plants are not too particular.

Either way, it helps to stake eggplants or use coated tomato cages toavoid disturbing established roots when the fruits get large. Mulch, straw
or wood chips covering the soil around the plant will help keep it moist.

Harvesting Eggplant
Eggplants are ready to harvest when they’re glossy and “give”

slightly when you press into the skin. Here are some key points
you’ll likely find useful:

CHECK-CIRCLE Plants can be bushy and reach 2 to 3 feet in height,
and their size and weight may cause stems to bendor break.

CHECK-CIRCLE Eggplant stems are prickly, so it's a good idea towear gloves.

CHECK-CIRCLE Overripe eggplants may be bitter and full of seeds,
although a little salt can help.

CHECK-CIRCLE Eggplant should be stored in the refrigerator and is bestused within a couple of days but can be stored for up to

two weeks.

CHECK-CIRCLE Cut rather than pull eggplants from their vines, but

don’t cut them until you’re ready to prepare them, as theflesh discolors almost immediately when exposed to air.

179

How to Grow Tomatoes
Best time to plant: Last spring frost

Harvest:Late summer

Tomatoes (Solanum lycopersicum) are themost popular garden vegetable (technicallytomatoes are a fruit, but they're used more

like a vegetable) in the U.S., with 95% of homegardeners planting them in their backyards.
About 4 out of 5 people say that out of all

homegrown foods, tomatoes are their favorite.

Indeed, the flavor and texture of a supermarket
tomato can't compare to that of a homegrownvariety.

Health Benefits of Tomatoes
Rich in flavonoids and other phytochemicals,
tomatoes have anti-carcinogenic and other
healthy properties. They're also an excellent
source of lutein, zeaxanthin and vitamin C(which is most concentrated in the jelly-like

substance that surrounds the seeds) as well

as vitamins A, E and B-complex

FUN FACT

vitamins, potassium, manganeseand phosphorus. Other lesser-

Go easy when watering your tomatoes.
Too much water can ruin your harvest!

CHECK-CIRCLE Flavonols: Rutin, kaempferol and quercetin
CHECK-CIRCLE Flavonones: Naringenin and chalconaringenin
CHECK-CIRCLE Hydroxycinnamic acids: Caffeic acid, ferulic

known phytonutrients found intomatoes include:

CHECK-CIRCLE Glycosides: Esculeoside A
CHECK-CIRCLE Fatty acid derivatives: 9-oxooctadecadienoic acidacid and coumaric acid

Lycopene — a carotenoid antioxidant that gives fruits like watermelon a pink or red color — isanother one of tomatoes' claims to fame. Lycopene's antioxidant activity has long been suggested
to be more powerful than other carotenoids such as beta-carotene, and research has revealed it
may significantly reduce your stroke risk and plays an important role in bone health.

In addition, lycopene from tomatoes (including unsweetened organic tomato sauce) has also beenshown to be helpful against prostate cancer.
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FRUITS / NIGHTSHADES / TOMATOES

Growing Tomatoes
Transplanted tomatoes do best, so either

many otherto eight weeks before the last spring frost date.

may influencepurchase transplants or start seeds indoors six

Tomatoes do best in full sun, so choose an areathat gets plenty of daily sunlight.

The Old Farmer's Almanac recommends

planting seedlings 2 feet apart and pinching off

variables thatthe final outcomeof your tomatoes,
including mostimportantly, their taste.

the lower branches prior to planting.

A tomato's flavor is the result of an interplay"Plant the root ball deep enough so thatthe remaining lowest leaves are just above
the surface of the soil, [then] water well
to reduce shock to the roots."give a tomato its scent. Researchers from thebetween sugars, acids and other chemicals that
University of Florida have identified more than

3,000 aroma volatiles involved in tomato

flavor, including some that contribute to a

tomato's perceived sweetness independent ofsugar concentration.

You'll need to water the plants for the first few

Growing conditions and much more also

per week throughout the summer (a rain

as noted by NPR, which spoke with tomato

days and continue to give them about 2 inches
barrel works well for this purpose). There arecontribute to tomato flavor. For instance,

researcher Harry Klee at the University of Florida:

CHECK-CIRCLE The more direct sunlight your tomatoes

get, the sweeter they'll taste

CHECK-CIRCLE Too much water can dilute tomatoes'

flavor; ideally, water two to three times
during hot summer months (adjusting
for rainfall)

CHECK-CIRCLE Experiments suggest that so-called"salt fertilization," or dousing plants

with a one-time dose of sea water (orwater with natural sea salt) improves
tomato flavor (although this must be

done carefully, as it may burn foliage)
CHECK-CIRCLE Soil quality matters; in particular,

soil with plenty of organic matter orcompost is best181

FRUITS / NIGHTSHADES / TOMATOES

How to Amend Soil for Best Tomato Flavor
Adding compost to soil is important for a numberof reasons, one of which is that it's a good source ofsulfur, a compound that's often missing from soil but
is not measured by standard soil fertility tests.

"Sulfur is especially important because this nutrient

forms organic compounds in the plant that gives

flavor to vegetables," according to Joseph Heckman,
Ph.D., extension specialist in soil fertility with the

Rutgers New Jersey Agricultural Experiment Station.
When you apply compost and therefore add carbon

back into the soil, the carbon feeds mycorrhizal fungithat eventually produce glomalin, which may be evenbetter than humic acid at retaining water. This means
you naturally limit your irrigation needs and makeyour garden more resilient during droughts.

Adding crushed eggshells toyour soil is another simple

trick. Rich in calcium, adding

Planting Tomatoes in Containers
If you're short on space or living in an area with

depleted soil, growing your tomatoes in 18-gallon
containers makes sense (be sure to put a small

hole in the lower side of the container to allow fordrainage). To start, add organic matter and crushed
eggshells to the soil, then add your tomatoes (oneindeterminate tomato that will produce fruit allseason or two determinate tomatoes, smaller plantsthat will produce fruit and then die).

Plant the tomatoes, covering about one-third of thestem, and add mulch to the top of the soil. This helps

retain moisture as well as reduces soil splashing onto
the tomato leaves, which helps prevent disease.

At this point, you can add in stakes or tomato cages,
which help support the plants as they grow andkeep the tomatoes off the ground. If you're reallyshort on space, tomatoes can even be grown in
hanging baskets.

them as a supplement to thesoil around tomato plants

helps to provide nutrition andmoderate soil acidity.

"Tomatoes that have a handful of eggshell meal

worked into the planting site are not likely to develop
blossom end rot," notes expert organic gardener
Barbara Pleasant.

How to Use a Tomato Sliceto Grow New Tomatoes
If you happen to be at a loss for tomato seeds orOnce your plants have reached thematurity stage (when they’re green),

it’s time to harvest! Tomatoes are best

picked around late summer. The reason
for picking tomatoes while they’regreen is this allows them to ripen duringtransport to other locations. If you leavetransplants, it's possible to grow new plants fromthe fruit on the vine longer, you’ll get

fact. In a week or two, you'll see new tomato plants

decide when is the best time for youa tomato slice — a little-known but very handy

more flavor. You can experiment andsprouting. Choose the largest seedlings and plantto pick.

them in another container (about four seedlings toa pot). As they grow bigger, transplant the largest
plants into your garden. Here's how:

1. Slice up an overripe tomato about
1/4-inch thick.

2. Place the slices in a container or garden

bed and cover them with a thin layer of soil.

3. Water occasionally.

182

Harvesting
Tomatoes

As for the actual harvesting, the entire

affair is simple. When you see tomatoes
with a bloom of red, the time for picking
is at hand. Just grasp the tomatoes

firmly, but gently, and pull from the plant
while holding the stem.

HOW-TO-GROWFRUITS(Tropical)

How to Grow Dragon FruitBest time to plant:

SpringHarvest:SummerDragon fruit (Selenicereus undatus) is an

exotic cactus that’s just as impressive for its
nutritional benefits as it is for its aesthetic

appeal. While this heat-loving plant is native to

Mexico and Central and South America, it’s also
grown in several Southeast Asian countries andcan survive year-round in U.S. Department ofAgriculture Hardiness Zones 10 and 11. In othersouthern areas of the U.S., including zone 9,

dragon fruit can be grown in pots on a patio,

but must be protected from cold temperatures.

Health Benefits of Dragon Fruit
Dragon fruit is an antioxidant powerhouse,high in vitamin C and containing antioxidants

that could help prevent inflammatory diseases
such as gout and arthritis. As for as nutrients,
it contains a wide range, including vitamins
C, A, B1 and E, potassium, magnesium, zinc,
phosphorus and calcium.

DID YOU KNOW?
Dragon fruit juice has been found to

improve insulin resistance in obese mice.

While the peel of dragon fruit has higher flavonoid and polyphenol concentrations than the flesh,both have shown promise for antioxidant and even anticancer activities. Dragon fruit also contains
lycopene, a powerful antioxidant that gives the fruit its red color and decreases your risk of cancer

and heart disease. Some research suggests dragon fruit also has an antidiabetic effect, and may

have a favorable effect on blood sugar control in prediabetes and Type 2 diabetes.
184

FRUITS / TROPICAL FRUITS / DRAGON FRUIT
What’s more, dragon fruit is not only high in fiber but also contains

oligosaccharides, which act as prebiotics. Prebiotics help to nourish

beneficial bacteria in your gut and the oligosaccharides in dragon fruit may
improve gut health by “selectively stimulating” the microbiota in your colon.

Dragon fruit may have heart benefits as well, as its been shown to decreaseaortic stiffness in animal studies, including in diabetic rats. Arteries tend

to stiffen as people age, leading to an increased heart disease risk, but forpeople who are obese or have Type 2 diabetes, the process starts sooner
and the consequences are often worse.

Adding more whole foods like dragon fruit to your diet is one way to provide
your body with nutrients that can ward off many chronic diseases and slow
down age-related changes.

Growing Dragon FruitThe growing season for this tempting fruit peaksin the summer but the season extends throughearly autumn. Be aware that ripeness canaffect the fruit’s flavor; the riper the fruit, thesweeter it will typically be.

The easiest way to ensure your dragon fruit

plant bears fruit is to choose a self-pollinating

variety, which requires no human intervention.

Dragon fruit is a climbing cactus, whichmeans it will need a trellis or other form of

support to cling to, and if you live in an areathat gets cooler temperatures, you may want toconsider planting it in a pot that can be taken
inside during cold weather.

Dragon fruits like sunny spots with soil thatdrains easily. Too much water can rot theroots, which is why clay soils are not ideal forthese plants; sandy soil is preferred. Once

While it’s possible to grow dragon fruit fromthe flowers set fruit, keep soil moisture even, as

fruit, which is why starting from a cutting is

the fruit to split open.

seed, it will take a few years before it grows
recommended. There are three types ofcycling between dry and wet soils may cause

dragon fruit:

Hylocereus costaricensis

This type has both red flesh and redskin. The red flesh is said to have asomewhat more intense flavor than
the white-fleshed varieties.

Hylocereus megalanthus
This type has white fruit flesh
and yellow skin.

Hylocereus undatus
This type has whiteflesh and red skin.

185

FRUITS / TROPICAL FRUITS / DRAGON FRUIT
One way to keep soil well drained is to plant it in a raised mound, about a foot high and composedof soil and compost. You’ll want to add mulch once planted, which will help to protect the plant’s

shallow roots, but be sure to keep it away from the base of the plant to avoid fungus growth and rot.
If planting in a container, choose a pot that’s about 5 or 10 gallons in size with drain holes; a maturedragon fruit plant will need a larger, 25 to 30-gallon pot. Use a sandy soil made for cactus plants.

As the plant grows, it will produce aerial roots from its branches that will climb, so it will need to be
trained, similar to grape vines, although it can also be trained to grow up a wall, trellis or arbor.

You’ll need to prune the plant by removing decaying, overcrowded or dead stems; left to its own
devices, dragon fruits can become quite large, reaching up to 20 feet tall.

Pests and diseases (aside from fungal diseases due tooverwatering) are not especially problematic for dragon fruit plants,
but aphids sometimes feed on young shoots and flower buds. Also
keep a close eye on fruits, which are sometimes enjoyed by ants.

What Temperatures Are Best for Dragon Fruit?
Temperature wise, dragon fruits do best between 65 and 85 degrees F(about 18 to 29 degrees C). If it’s significantly warmer than this, your dragon
fruit may require some shade in order to tolerate the heat, but generally

speaking they require six to eight hours of sun daily. Too much shade caninterfere with proper fruit growth.

As for freezing temperatures, these will kill a dragon fruit plant (anything below
32 degrees F (0 degrees C) should be considered potentially fatal), although

they can tolerate brief cold snaps. If you live in a region with temperatures thatdrop below freezing, be prepared to bring the plant indoors during the winter.

When well cared for, a dragon fruit plant will continue producing fruit for two or

three decades, so your work will pay off in a bountiful and long-lasting harvest.

Harvesting Dragon Fruit
When picking dragon fruit from your garden, it cantake about 30 days to become fully ripe. Dragon

fruits are green in color while they grow, but their skin
will turn a bright pink or yellow color when it’s readyto be picked.
186How to Grow Jackfruit
Best time to plant:

SpringHarvest:Spring to

SummerJackfruit (Artocarpus heterophyllus) is aunique tropical fruit with a distinct musky smell
and deliciously sweet taste. Jackfruit can growto enormous sizes with specimens measuring

between 4 and 24 inches (10 to 60 centimeters)in length and 10 to 30 inches (25 to 76 cm)
in diameter.

Jackfruit starts out green, turning lightbrown and spreading a strong fragrant,
fruity scent once it ripens. The fruit is roundor oblong-shaped, and has an outer surface
covered with blunt thorn-like projections thatsoften as the fruit ripens. Inside each fruit are
hundreds of small, succulent yellow lobes.
Jackfruit trees can bear as many as 250 fruits

per season. Being a tropical fruit tree, it cannot

tolerate frost, cold weather or drought. If you live
in an area with a year-round humid, tropicalclimate, such as southern Florida, Mexico or

Hawaii for example, you could grow it outdoors.
If you're above growth zone 10, you'll need to
grow your jackfruit tree indoors.

Alternatively, you could grow it in a large pot

kept outdoors in the summer and indoors in thewinter. Unfortunately, a potted tree might never

FUN FACT
Weighing between 10 and 100 pounds, jackfruitis the largest tree-borne fruit in the world.

produce fruit, as thetrees normally growup to 70 to 80 feet inheight when grownoutdoors.

187

Health Benefits of Jackfruit
A hundred grams (3.5 ounces) of jackfruit
contain 23.25 grams of carbs, 1.5 gramsof which are fiber, and 95 calories, alongwith 110 IUs of vitamin A, 13.7 milligramsof vitamin C and 24 micrograms of

folate. The fruit also contains several

important minerals, including calcium, iron,magnesium, phosphorus and potassium.
It's also a good source of flavonoid

pigments such as beta-carotene, xanthin,lutein and beta-cryptoxanthin, offering
antioxidant and vision support.

A study published in the journal Plant Foods for
Human Nutrition indicated the pulp of jackfruit
is a natural source of antioxidants that protect
cells from free radical damage and assist in
repairing damaged molecules, like DNA.
Animal research published in 2015 founddiets rich in jackfruit seeds resulted inhigher levels of beneficial high-density

lipoprotein (HDL) cholesterol and lower levels of
the more harmful low-density lipoprotein (LDL)

beneficial phytonutrients with anticancer

cholesterol and triglycerides.

hormone estrogen, which may decrease risk ofcholesterol, very-low-density lipoprotein (VLDL)
According to the authors, "Artocarpus

heterophyllus seeds could be beneficial tohealth because of its ability to increase plasma
HDL and reduce plasma LDL, VLDL, cholesterol,

triglycerides and atherogenic indices at higher
diet concentration."Being a good source of potassium, jackfruit

may also be beneficial if you're struggling withhigh blood pressure, which is commonly the

result of an imbalance between sodium andpotassium intake, opposed to simply excessive
amounts of salt.
188

Jackfruit also contains lignans and saponins,properties. Lignans help block the effects of thehormone-associated cancers such as uterine,

ovarian, breast and prostate cancer. Saponins,
meanwhile, are known to optimize immune
function and reduce risk of heart disease.
Interestingly, jackfruit peel —considered an agricultural waste
product — has been studied
for its ability to remove theheavy metal cadmium, a known

carcinogen that harms DNA anddisrupts the DNA repair system.

FRUITS / TROPICAL FRUITS / JACKFRUIT

Growing Jackfruit

so it needs to be kept warm throughout theyear. A weak fertilizer can be used weekly on

To access the seed, cut the jackfruit open. The

seedlings and young plants.

you'll want to remove (it's safe to eat but doesn't

Gardening Know How recommends fertilizing with
an 8:4:2:1 mix of nitrogen, phosphorus, potassium
and magnesium, adding 30 grams of the fertilizer
at six months and then doubling that amountevery six months until the tree is 2 years old. After
that, they recommend applying 1 kilo (2.2 pounds)of fertilizer per tree, twice a year — before andafter the wet season — at a ratio of 4:2:4:1.

edible lobes are lined with fibrous material thattaste like much and is tough to chew as it's very
fibrous). Remove one of the lobes and crack it
open with your fingers. Inside each lobe, you'll
find a large seed.

jackfruitseed
Once removed from the lobe, the seed willremain viable for up to a month. To plant theSeeds will germinate in three to eight weeks.

Ideally, use a slightly oversized pot right from thestart to avoid early transplantation, as theseed, simply place it in a starter pot

plant has a delicate taproot that is easily

filled with fast-draining potting soil,

adding a thin layer of soil over top. To

boost odds of germination, soak the seeddamaged.

It's safest to leave it undisturbed for the firstin water overnight before planting. Keep

year. In the second year, you can repot it into a

as excessive wetness can kill the plant.

to transplant early, the seedling should have no

the soil consistently moist but not too wet,
Place the pot in a sunny window or incontainer that is two sizes larger. If you do needmore than four leaves on it. After that, the longa sunny spot outdoors. Jackfruit
has no dormancy period,

and delicate taproot will make it veryrisky to transplant.

Harvesting Jackfruit
It can take up to 14 years before the tree starts producing.

Still, you could try it as a novelty, and who knows, if you're
both patient and lucky you could perhaps get some fruit.
Jackfruit trees can bear as many as 250 fruits per

season. Although still considered an exotic tropical fruitin the U.S., it has gained popularity among vegans andvegetarians as a meat substitute. After about an hour of

cooking, unripened jackfruit starts to resemble the flavor
and mouth-feel of pulled pork.

189

How to Grow Lychee
Best time to plant:

Late spring

Harvest: Between April and May

Lychee (Litchi chinensis) is an exotic evergreen

tree that produces red ovoid fruits with whiteflesh, a single large seed and a tough, "bumpy,"
easily peeled skin. As noted by The Spruce,“The fruit has a light, perfume-like flavor.
It is usually eaten fresh or frozen and can bemade into sauces, jam, puree or preserves.”
The first mention of lychee is found in Chinese

literature dated 1059 A.D. Lychee production tookroot in Burma in the 1600s and India a century

later; the West Indies in 1775, and in French andEnglish greenhouses by the 19th century. Today,

lychee is grown in subtropical and tropical areas
around the world.

FUN FACT
Plan ahead when you’re growing

lychee trees. A mature tree can reachheights of up to 40 feet!

Health Benefits of Lychee

One of this fruit's most plentiful and uniquenutrients is oligonol, which contains a numberof valuable antioxidants with the ability to fightflu viruses and protect the skin from UV ray damage. The fruit is loaded with vitamin C, which also

helps protect you against the common cold and other infections, and quenches inflammation. Other
nutrients include:

CHECK-CIRCLE B vitamins, including vitamin B6

CHECK-CIRCLE Niacin

CHECK-CIRCLE Potassium (helps control heart rate and

CHECK-CIRCLE Folate

blood pressure and stave off strokes andheart disease)

CHECK-CIRCLE Thiamin

190

CHECK-CIRCLE Copper (helps produce red blood cells,

maintains healthy bones, prevents thyroid
problems and anemia)

FRUITS / TROPICAL FRUITS / LYCHEEFor all their benefits, lychee fruits are best

consumed in moderation as they also containfructose (along with glucose and sucrose),which may be harmful to your health inexcessive amounts. A single fruit alreadycontains 1.46 grams of sugar.

A study published in the journal Cancer Letters

A study published in 2012 found lychee seedin 2006 found lychee fruit pericarp (skin) extract

extract, rich in polyphenols, “significantly

inhibited hepatocellular carcinoma, a type of

induced apoptotic cell death in a dose-

dependent manner and arrested cell cycle in …
colorectal carcinoma cells.”

liver cancer, both in vitro and in vivo, altering
proliferation and inducing cell death in thiscancer type.

Growing Lychee
If you’re in hardiness zones 10 or 11, you can grow lychee outdoors inyour garden. Lychee grown indoors will rarely produce fruit due to thelack of sunlight. Here’s how you can propagate lychee from seed:
1. Select one or more large seeds and rinse off any remaining pulp.
2. Fill a pot with sandy soil and dampen with water. Press the seeds,"eye" up, into the sand, just low enough to cover them with a lightlayer of soil. Make sure the pot has good drainage. Place in a warm,

shady location. To speed sprouting, enclose the pot in a clear plastic bag.
Sprouting will occur in approximately two weeks.

3. Once sprouted, remove the bag from the pot and move it to a more brightly
lit — but not directly sunlit — area.

4. Once the seedling has sprouted four leaves, transplant it into its own pot (if you

sprouted several together). According to the University of Florida (UF), lychee grows
best "in acid sands with moderate organic matter content." SF Gate suggests

repotting using African violet potting soil. Soil should be kept damp but not soggy.

5. After about one month's growth, gradually increase the amount of sunlight theseedling is exposed to.

Outdoor Planting
Guidelines for Lychee
Its permanent location should receive full sun for mostof the day. If kept potted indoors, place it near a south-

facing window. Outdoors, plant it at least 25 to 30 feet frombuildings and other trees, as shading will diminish fruit

191

FRUITS / TROPICAL FRUITS / LYCHEE
production. Well-cured compost is recommended

While well-established lychees are moderatelyof the trunk, and mulch will help retain soil moistureregular water supply. Flooding may adversely affectfrom the drip-line to within 6 inches (15 centimeters)
and reduce weed growth.

drought-resistant, new lychee trees need to have a
growth and fruit yield, however. Planting them onmounds or elevated beds is recommended if theTrees younger than 4 years will need 0.25 to 0.5

pounds of complete fertilizer every eight weeks. UF
recommends using a mixture containing 6% to 8%

nitrogen, 2% to 4% phosphorus, 6% to 8% potash, and
3% to 4% magnesium.

If your soil has either acid or neutral pH, consider

adding dry applications of manganese, zinc andiron two to four times during growing season, Marchthrough November. If your soil has a high pH, use afoliar application of manganese and zinc. Additional

region is prone to flooding. Once fully

established, the tree will typically thrive
without supplemental irrigation.

Areas with strong winds may be a challenging

location for lychee tree growth as it may cause

tattered leaves and stunted growth. It’s best thatlychee trees are planted in wind-protectedareas or placed where they would becovered by surrounding trees.

specifics can be found in UF’s lychee-growing guide.
Avoid fertilizing during fall and winter.

To bloom, the tree will require at least 100 chill hours(between 32 and 45 degrees F; 0 and 7.2 degrees C)
during the winter. Lychee will bloom in early spring

and fruit in late spring/early summer, although mosttrees will not bloom or produce fruit until they’re
about five years old.

Harvesting Lychee
The fruits are ripe once they’ve turned from deep green to

pink-red or plum (depending on your variety), and the skin gives
way a bit but not all the way when squeezed lightly between thefingers. Fresh lychees also exude a distinct lush, sweet fragrance.
To pick it, either twist to break the stem right at the natural

abscission zone or, using shears, cut the fruit off, leaving a shortstem. Using either a dull knife or even a fingernail, punch through the skin and peel off.

Browning of the skin is an indication of water loss, but in its early stages, this is more cosmetic thananything. The flesh inside will still be juicy. Over time, however, the flesh will also begin to dry out. After
picking, the skin starts to turn brown within a day or so, so they need to be consumed rather quickly.

The seed is poisonous and should not be eaten. A chemical in the seed causes low blood

sugar, which is why outbreaks of severe illness (and even deaths) among malnourished children

during harvest time are common in areas like India. Discard seeds safely to make sure they won’t
accidentally be eaten by children or pets.
192

HOW-TO-GROW

HERBS(Medicinal)

How to Grow Aloe vera

Best time to plant:

Spring andSummerAloe vera — of which there are about 450

species — is a succulent plant that thrives
in tropical areas of the world and is well-known for its soothing qualities, especially forskin conditions such as burns, rashes, cutsand scrapes, but also for more serious skinconditions such as psoriasis.

Health Benefits of Aloe Vera
Aloe vera’s wound healing abilities stem fromthe gel's disinfectant, antimicrobial, antiviral,
antifungal, antibiotic and antibacterial

properties. It provides campesterol, β-sisosterol
and lupeol, and the hormones auxins andgibberellins that help in wound healing andhave anti-inflammatory action.

The pulp contains most of the healing

compounds, including polysaccharides,

polyphenol antioxidants, sterols, and vitamins
and minerals, including vitamins A, C and E, B

vitamins, selenium, zinc, calcium, iron, copper,
manganese, potassium, magnesium andchromium.

DID YOU KNOW?
Aloe vera contains roughly 75 potentially

active compounds, including lignin, saponins,

salicylic acids and 12 anthraquinones (phenolic
compounds traditionally known as laxatives).

194

Harvest: 6 months after planting

HERBS / MEDICINAL / ALOE VERA
A 2015 review of several studies found aloe vera can help heal psoriasis, a painful skin condition, andprovide others benefits as well. Among them:
Reduce inflammation

A 2008 study showed aloe vera gel was more
effective than a placebo in treating skin conditions,
including UV-induced erythema or skin reddening
due to the dilation of blood vessels.

Skin hydration

Keeping skin irritations moist andhydrated always feels better, and aloevera gel does that. One study showed it
to be effective even when applying it only
once. However, continuous use tends tolessen its hydrating effects.

Wound healing

Properties related to
a compound called
glucomannan help
accelerate wound healing
and skin cell growth.

Collagen production

Studies show aloe vera
helps your skin stay firmand elastic by promoting
the production ofcollagen.

While fresh aloe vera is very safe, you should not use it internally or externally if you're allergic. If
you're unsure, perform a patch test on a small area and wait to make sure no signs of allergic
reactions occur.

Growing Aloe Vera
While you can purchase aloe vera gel at most health food stores and pharmacies, if you grow yourown, you'll always have fresh aloe on hand when cuts, scrapes or even psoriasis flare-ups occur.

The plant is easy to grow and care for, and thrives outdoors in grow zones 9 through 11. Indoors, it

can be grown year-round in all areas, provided it gets enough sunlight. For medicinal use, be sure

to select an aloe species with thick, "meaty" leaves. A good choice, and one of the most popular, isAloe Barbadensis Miller. Many varieties are very thin and long, making them more difficult touse. Here are some quick basics for growing aloe vera:

Ideal soil conditions

Aloe vera prefers dry, sandy soil. If planting in a pot, cactus potting mix is a good
choice. If planting in the ground, adding a thick layer of wood chips will help
improve the soil quality over time by increasing the soil microbiology, which will
provide needed nutrients to the plant. Aloe vera typically does not require fertilizer.

195

HERBS / MEDICINAL / ALOE VERA
Sunlight

The plant needs plenty of sun. If using a planter, rotate the pot now and then to
promote even, upright growth, since the plant will grow toward the sun. Droopy
leaves, or leaves that lie flat on the ground, are an indication that it needs more
sunlight.

Planter specs

If using a planter, select a medium or large pot with good drainage.

Spacing

Each plant will multiply, so leave several inches of space between the aloe vera
buds if planting more than one. Once pups begin to grow, you can gently dig
them up and replant elsewhere, or in another pot.

Water requirements

Water cautiously. Soil should be kept dry to damp, not soaked, as excessive
wetness will promote fungal growth. If the leaves feel cool, plump and moist, theplant is getting sufficient amounts of water.

Should the leaves start to turn dry and brittle, or if they're growing in thin and curled, the plant needs
more water. Just allow the soil to dry completely between waterings.

Harvesting Aloe Vera
Once your plant matures, begin harvesting the outermost, most mature leaves first. Using a sharpknife, cut the leaf as close to the base as possible, being mindful not to cut the roots. Remove thespines by cutting along each side.

For topical use

For internal use

off, then slice it down the

you can use a potato peeler

middle, revealing the gel,to peel off the outer rind,

and apply it directly to yourthen scrape off the gel andskin. Aside from soothing

place it in a small glass

Simply cut a 2-inch pieceburns, including sunburn, or cuts and scrapes,

container. I like mixing mine with some lime juice.

it also works great as an aftershave for men.

Simply blend together with a handheld blender for

For sunburn, fresh aloe gel is the most effective

a delicious immune-boosting aloe shot.

remedy I know of, beside prevention.

196

If you're going to ingest it,How to Grow

American Skullcap
Best time to plant:

SpringHarvest:Fall

American skullcap (Scutellaria lateriflora)

is an herbal plant native to North America

that's a member of the mint family. Named forthe close-fitting metal skull caps worn during

medieval periods, which resembled the plant's
flowers, this calming herb has continued toreceive praise for its stress- and anxiety-relieving effects, which it's said to exert withoutsome of the side effects, like drowsiness, that
other relaxing herbs may cause.

Health Benefits of Skullcap
Known as a nervine herb, which is one thatacts on the nervous system, skullcap has suchstrong relaxant effects that it's sometimes used
to treat barbiturate and tranquilizer withdrawal
symptoms.

It may also have anti-allergy potential, including
helping to alleviate food allergy symptoms byregulating systemic immune responses of T
helper (TH) cells.

Another compound in skullcap, scutellarein,
may have anticancer potential. In fact, thecompound was even found to stop thedevelopment and spread of fibrosarcoma, anaggressive cancer of connective tissue.

197

HERBS / MEDICINAL / AMERICAN SKULLCAP

Growing Skullcap
American skullcap is a perennial herb,

towel, then place them in the refrigerator for

coming back year after year (be sure to plantindoors (germination will take about two weeks)

which skullcap is known to do, rapidly). Skullcap

threat of frost has disappeared.

which means if you plant it right, it will keep

at least a week. The seeds can then be started

is in a spot where you don't mind it spreading,and moved outdoors as seedlings, after theshould be planted in an area with moist soil andfull to partial sun (partial sun especially if youlive in a hot and dry area).

Keep in mind that many skullcap varieties

require stratifying seeds before you put them in
the ground. To do so, put the seeds in a sealed
plastic bag with moistened sand (about threetimes as much sand as seeds) or a damp paper

Seedlings can be planted 1-inch deep into
compost-amended soil. Keep them well-

watered and continue after the plant grows

larger; they do best in moist soil. Skullcap canalso be grown from cuttings or divided roots,
which can be taken from a healthy, matureplant. Mature skullcap can grow to reach 1 to 3
feet tall.

DID YOU KNOW?
Skullcap has a long history of medicinaluse, primarily as a mild nerve sedative
or nerve tonic.

Harvesting Skullcap
Once the plant blooms, it's ready to harvest for use in teas or tinctures, and can be used fresh ordried. Use a pair of scissors or shears to harvest aerial parts like flowers and leaves. Ensure that there
are still plant parts at least 3 inches above the ground.

Skullcap can be used in tincture, tea or essential oil form. As a massage oil, which canbe used for muscle relaxation, try the following recipe from the book, "Healing Plants of the Rocky
Mountains," by Darcy Williamson:

198

HERBS / MEDICINAL / AMERICAN SKULLCAP

Skullcap Massage Oil
Ingredients• 1 1/2 cups floweringskullcap tops

• 2 tablespoons driedcottonwood buds

• 1/2 cup fresh tall
sagebrush leaves• 1/2 cup jojoba oil• 1/2 cup sweet almond oil

Procedure
1. Combine ingredients in a quart jar and cover loosely withseveral layers of cheesecloth.
2. Allow mixture to stand in a warm place for three weeks.
3. Heat jar in a pan of warm water for 15 minutes to liquefy oil,and then strain.

To make a calming tea, which you can enjoy before bedtime or when you need to soothe yournerves, infuse 5 grams of skullcap into 8 ounces of water for 15 minutes. You can also try adding half
an ounce of dried skullcap to one-half pint of boiling water to make an infusion.

199

How to Grow Astragalus
Best time to plant:

Late winterAstragalus (Astragalus membranaceus), a

member of the pea family, is an adaptogenic
herb with a long history of use in Traditional

Chinese Medicine as an immune-strengthening
tonic, where it goes by the name of Huang Qi

and Hwanggi. Another English name for thisshrub is milkvetch.

Health Benefits of Astragalus
Research has shown that astragalus has

therapeutic uses. Taken internally, it helps

boost your immune response by promoting the
production of antibodies. Astragalus also helps
maintain your digestive health and can help

alleviate ulcers thanks to its inherent nutrientsthat work together to alter biological processes
related to ulcer formation. The most importantpart of the plant is its root, which has a distinct
yellow color. For medical use, the root is madeinto powder, herbal decoctions, tea, capsulesand ointments.

As most adaptogens, astragalus has a rather

long list of potential uses. Research regarding

therapeutic astragalus have been shown to beeffective in treating fatigue, calcium overload-

induced myocardial damage, nephritis, urinary
tract infections and allergies. To take fulladvantage of this medicinal plant, why notconsider growing some in your backyard?

200

Harvest: Two to three years after planting

HERBS / MEDICINAL / ASTRAGALUS

Growing Astragalus
Astragalus is a perennial plant with hairystems that can grow up to 4 feet tall, producing
small yellow flowers that eventually turn into

DID YOU KNOW?

egg-shaped beans. Flowering season runs from

Adaptogenic herbs help your bodyzones 6 through 11. Seeds will germinate in threemental stress. The immune-boosting,period. However, seed germination rate tends toproperties of astragalus may also

use them within two years. After that, they may

other diseases.

midsummer through late fall. It grows well in

adapt to physical, emotional or

to 10 days following a three-week-long cold

anti-inflammatory and antibacterial

be low, and should you store seeds, be sure tohelp lower your risk for infections andno longer germinate at all.

Once your seeds have been cold stratified, rub
the seed on fine sandpaper to rough up theouter shell. Just don't rub too hard, as you don't
want to damage the inside.

This procedure may seem onerous, but will
help accelerate and improve germination.
Next, soak the seeds in water for a few hours orovernight. Now, the seeds are ready for planting.
Start out by planting the seeds in a small pot orstarter tray, using high quality seed starting mix.
Press the seeds about one-quarter inch to 1

inch into the soil and cover. Keep soil moist but
not soggy until seeds start to sprout. Keep thepots on a window sill or in an area that receives
morning sun. Once the seedlings have grown a
few inches tall, transfer them to larger pots or
straight into your garden, provided there's norisk of frost.

Contrary to many other plants, astragalus

prefers dry, sandy soil, and needs partial

shade to full sun. Ideal pH is around 7. If you
plant more than one, space them at least 15

inches apart. Since sandy soils tend to dry out
201

HERBS / MEDICINAL / ASTRAGALUS
quickly, you may need to water more regularly
than other plants until it's established.

Whether you're growing it in a pot or in the

ground, make sure the root ball stays moist.

This is particularly important during the summer.
Mulching around it will help retain water byslowing down evaporation. Every few months,
apply compost or rotted manure aroundthe plant.

Avoid all synthetic, inorganic
fertilizers and pesticides if you
intend to use the root medicinally.
Keep in mind that astragalus has a tendency
to get invasive if it's in an ideal spot, so prune

annually to maintain the desired shape and size.

Harvesting Astragalus
The medicinal root can be harvested after two

to three years. Two years is generally considered
the minimum, or else the rootstock will not beadequately large to make something out of. To

harvest the root, use a garden fork or needle-nose
spade to loosen the soil around the plant to where
you can pull up the taproot.
202

How to Grow Chamomile
Best time to plant:

Late spring

Harvest:Late summer or

early fall

Chamomile (Matricaria chamomilla) is oneof the most beneficial herbs and it has a long

history of use dating back to ancient Egypt. Bestknown as a soothing tea widely embraced for
its antioxidant and anti-inflammatory

properties, chamomile produces lovely daisy-

like plants that are drought- and pest-resistant.
Given its many medicinal uses, you may wantto consider growing chamomile in your garden
this year.

Health Benefits of Chamomile
Due to its pleasant taste as a tea and theready availability of its flowers, chamomile has
been praised for millennia for its many healthbenefits. The presence of numerous antioxidants
contributes to chamomile's positive effects on
your body. Among its many health benefits,chamomile:

Acts as a mild sedative andsleep inducer

Chamomile has long been used to treat
insomnia and is highly regarded for its

ability to induce daytime calmness andrelaxation. Its sedative effects are likely
due to the flavonoid apigenin, whichbinds to benzodiazepine receptors inyour brain.

DID YOU KNOW?
Chamomile can also be useful as a bath, cream,

essential oil, gargle, inhalation, poultice and tincture.
203

HERBS / MEDICINAL / CHAMOMILE
While there is an absence of clinical
trials to validate the effects ofchamomile on sleep,

10 cardiac patients who drankchamomile tea were reported tohave quickly fallen into a deep sleep
lasting 90 minutes.
Authors of a study involving the effects
of chamomile extracts on sleep-

disturbed rats concluded chamomile
extracts exhibit "benzodiazepine-like
hypnotic activity."

Calms gum inflammation andother oral conditions
Chamomile has been shown to beeffective in the treatment of gum

inflammation (gingivitis), canker sores
and laryngitis.

Relieves gastrointestinal
complaints and bowel problems
Though most of the evidence isanecdotal, chamomile is believed tohelp reduce smooth muscle spasms
associated with gastrointestinal
inflammatory disorders.

Reduces menstrual cramps
and pain

Chamomile is particularly helpful in

Journal of Obstetrics, Gynecology andthrough your intestines. It also inhibits

chamomile tea for a month appears

linked to stomach ulcers.

as well as the anxiety and distress that

Treats eye infections andinflammation

dispelling gas, soothing heartburn

A 2010 study published in the Iranianand relaxing muscles that move foodInfertility indicated that consuming

Helicobacter pylori, a bacterium

to reduce menstrual pain and cramps,
often accompany it.

Due to its calming and soothingproperties, chamomile has been shown
to reduce eye irritation and redness.

Add two chamomile teabags to 3 cupsof boiling water. Allow to steep until

the tea has cooled, then discard theteabags. Dip a clean washcloth into thecooled tea and apply to your eye as acompress for 15 minutes, three to fourtimes a day.
204

HERBS / MEDICINAL / CHAMOMILE

Growing Chamomile

In terms of growing conditions, below are important foundational tips
to help you create the right environment for chamomile plants:

Seeds: You can start seeds indoors about six weeks before the last expectedfrost in your area. Because the seeds require light to germinate, you'll wantto simply scatter the seeds and scratch them into the soil. To promote faster
germination, do not cover the seeds with soil. It takes about seven to 14 days forchamomile seeds to germinate.

Soil:

For best results, choose an organic soil that is not too rich. Chamomile
prefers a neutral pH in the range of 5.6 to 7.5. While the plants will survive in poorer
soils, they will produce even floppier stems.

Spacing: When transplanting seedlings, be sure to harden them off first and thenspace them about 8 to 10 inches apart in the garden bed.

Sun:

German chamomile will bloom best in
full sun. If you live in a hot climate, however, partial
shade is a better choice to ensure your plants will
have some protection from the heat.

Water:

Prior to planting, mist your starter soil and then
add your seeds. Keep the starter mix moist until theygerminate. Once your plants are established outdoors,
regular watering will encourage more blooms. That said,chamomile is a hardy, drought-tolerant plant and cango without water if necessary.

German chamomile is the variety commonly associated with the plant’s health benefits, so this is theone you should be growing. On average, they can reach 8 to 24 inches high. Fortunately, they attract
very few pests. If you grow cucumbers, you'll be happy to know chamomile is used as a cucumber
pest deterrent. German chamomile plants typically begin to flower in late spring unless you arepruning them or harvesting leaves right away, in which case bloom growth will be delayed.

Given its unimposing nature, chamomile is a good candidate for underplanting when paired withtaller garden plants. Another option is to grow your chamomile plants in containers.

Harvesting Chamomile
The secret to making great-tasting chamomile tea is using high-quality, pesticide-freeflowers, preferably from your own garden. Under ideal conditions, your plants will blooma few weeks after transplanting and will continue to produce flowers throughout thesummer. To dry chamomile, you can snap off individual flowers or cut a group of thestems to form a bouquet that can be dried upside down.

Place individual flowers on a tray and maintain them in a warm, dry area (but not in direct
sunlight) until they are crispy. When stored in a sealed glass container, dried chamomile
flowers can last up to a year. To make tea, you can use fresh blooms or dried blooms.
You'll want to use 2 tablespoons of fresh chamomile flowers or 1 tablespoon of dried
blooms for each cup of tea. Feel free to adjust the quantities to suit your taste.

205

How to Grow Fenugreek

Best time to plant:

Late spring tolate summer

Harvest:Summer to

fall

Not everyone is familiar with fenugreek(Trigonella foenum-graecum), but like many
herbs, it has both medicinal and nutritional

value. This annual herb, though, is also a legumefrom the Fabaceae family. Its East Indian name is"methi." Other nations may refer to it as Greek

clover, Greek hay, goat's horn or bird's foot.

Fenugreek can grow 1 to 2 feet high and bear
white or yellow flower clusters and small,rounded rhomboid or slightly elongated triangleshaped leaves, depending on the variety. It also
has a long, ancient history of usage, but thegreat thing about it is that it’s still grown today.

Cultivating your own patch of fresh fenugreek willshow you why the plant has stood the testof time.

FUN FACT
Fenugreek seeds, which grow inside long seed
pods, can be toasted to give them a milder,aromatic quality or ground into a powder tomake pastes or sauces for a number of dishes.

Health Benefits of Fenugreek
One tablespoon of fenugreek has 2.5 grams ofprotein. It's also loaded with vitamins such as

thiamin, folic acid, riboflavin, pyridoxine (vitaminB6), niacin, vitamins A and C, and minerals suchas iron that contribute to an array of healing

properties. Traditional uses for fenugreek acrossthe ages involved treatments for:206

CIRCLE-CHECK Soothing digestive problems, including ulcers
CIRCLE-CHECK Improving breast milk production forbreastfeeding mothers, thanks to a compound
called diosgenin

CIRCLE-CHECK Lowering your colon cancer risk by both inhibitingcell growth and inducing apoptosis

CIRCLE-CHECK Chelating cadmium and aluminum toxicity

CIRCLE-CHECK Slowing mental aging and augmenting yourthinking processes due to the choline content

HERBS / MEDICINAL / FENUGREEKThe seeds contain high amounts of soluble fiber, and asignificant amount of it is non-starch polysaccharides(NSPs). Prominent NSPs include mucilage, saponins,tannins, hemicellulose and pectin, which help optimize
your LDL cholesterol by helping reduce the risk of bilesalts from reabsorbing into your colon. NSPs further

increase bulk in your colon to promote digestion as well
as bowel action so waste doesn't build up in your colon.
The result helps manage constipation and may help

lower the risk of colon cancer, as food is encouraged tomove smoothly through without hanging around
too long. Studies indicate that the amino acid

4-hydroxyisoleucine in fenugreek seeds helps
facilitate insulin secretion, which makes themgood for people with diabetes. The fiber helps

slow down the rate of glucose absorption in yourgut, which helps regulate blood sugar levels.
According to Nutrition and You:

"Fenugreek (seeds) may help … [optimize]cholesterol, triglyceride as well as high blood sugar(glycemic) levels in people with diabetes … (and)are therefore one of the recommended foodingredients in the diabetic diet."

In addition, fenugreek contains high amounts of powerful antioxidants and choline, which studies

show may not only help slow mental aging but also may be useful for upper respiratory therapies,
coinciding with present-day clinical studies.

Growing Fenugreek
Fenugreek seeds can be purchased in larger nurseries orhorticultural centers, in Indian grocery stores or online. You can sow
the seeds directly in the ground or in flat trays or pots of nearly any
size indoors, which doesn't take up a lot of space. Grow lights areanother option, although some gardeners suggest it's a little finicky

about being transplanted, so make sure your seedlings are vigorous
before moving outside; biodegradable pots will help.

Fenugreek should be grown in full sun to part shade or filteredsunlight. Also, when you transplant your fenugreek seedlings

outdoors, do it on an overcast day and wait until after the final frostof the season. Make sure your pot or soil bed drains easily. Pots withgood drainage are perfect for a single-drip irrigation system. In

three or four weeks, your fenugreek greens are ready to harvest.
207

HERBS / MEDICINAL / FENUGREEK
Some gardeners are very specific about soil depth and spacing when sowing; others are much freer
in their seed casting but suggest casting them evenly. Fenugreek grows easily, either way. Coverthe seeds with a half-inch of soil or so, then moisten it well so the seeds can begin the germinatingprocess. This can be tricky to determine, but if you move your seedlings outside and frost isimminent, simply cover them with seedling cloches overnight and remove them in the morning.
To perpetuate the seeds, wait for the plants to flower, after which they produce thin seed pods.

When these ripen and turn yellow, that's when the seeds are ready to harvest — before the pods pop
open. According to The Spruce, nitrogen-fixing plants are identified as those with roots colonized bynitrogen-bearing bacteria. In other words, the roots extract nitrogen from the air and convert or "fix" itso that it perpetuates the plant's growth. Garden Organic explains:"Although fenugreek is a legume, it doesn't always
fix nitrogen. For this to happen, the right bacteria(Rhizobium meliloti) need to be present in the soil.
These are more likely to be present, if fenugreek
has been grown on the site before. To see if theplants are fixing nitrogen, carefully dig (don'tpull!) up a plant and look for pink (colored)
nodules (2 [millimeters] diameter) on the roots.

Try Planting Heirloom
Fenugreek Seeds

Plants that are fixing nitrogen should be able toproduce lush green growth on a low-fertility soil
with few problems, whereas those that can't
tend to develop pale (colored) leaves and smaller
plants. Poor soil nutrient status can affect the(flavor) of the crop."

Harvesting Fenugreek

If possible, look for fenugreek heirloom seeds,
as they are better than conventional varieties.
Mother Earth News lists several reasons why
heirloom seeds are better than hybrid seeds,
which are created by crossing two seed varieties:
CIRCLE-CHECK Heirloom seeds are more flavorful
CIRCLE-CHECK They're more nutritious, because
high-yield seeds and farming techniques
weaken amino acids, proteins, minerals
and other phytonutrientsCIRCLE-CHECK Because heirloom seeds are seed saving,as opposed to open-pollinated, you cansave your seeds to replant every year
CIRCLE-CHECK Being less "uniform," heirloom varieties may
not ripen all at once, which promotes use of
the plant-based food over a longer period

You'll notice newly sown fenugreek seeds beginning to sprout as early as five days out, and the
young fenugreek seedlings grow rapidly. Tender young fenugreek leaves are ready for harvest in

about six weeks after sowing, depending on the weather, and the younger the plants, the more

nutritional value they have. At the same time, after four weeks fenugreek plants may begin
yellowing or be attacked by diseases, so vigilance is wise.

As is true with many herbs, once flower buds emerge, the leaves become smaller and the stems"leggier," so it's best to harvest at regular intervals before then. If you're growing fenugreek in pots

and need some to use in the kitchen, cut the stem above the base when the plants are around 10

inches tall. You can also pull whole plants along with the roots when what you see above ground isaround 4 inches high.
208

How to Grow Milk Thistle
Best time to plant: Right after the last frost

Harvest: When seeds turn brown for maximum health benefits

Milk thistle (Silybum marianum) is a tall, thorny
herb with spiky flowers that’s been prized for

centuries for its anti-inflammatory, antioxidant

and antiviral properties. It is also highly regarded
as a liver tonic due to high amounts of achemical compound known as silymarin.
Most people consider milk thistle a pesky

weed, as it can be quite invasive. A single plant
produces thousands of seeds that spread very

easily, so you'd be wise to check with your local
cooperative extension office to find out if milk

thistle is considered an invasive species in yourarea. If it is, you may be banned from growing it.

That being said, don’t be so quick to discard milk
thistle right away. It may actually end up being
your favorite plant in your garden.

Health Benefits of Milk Thistle

Silymarin is a group of flavonoids (silibinin,silidianin and silicristin) known to help repair

your liver cells when they've been damaged by

toxic substances. These flavonoids also protect new liver cells from being destroyed by toxins.
As such, milk thistle greatly improves the overall functioning of your liver.

In case you are wondering how milk thistle benefit you, check out these ways it can support
your health:

CIRCLE-CHECK Supports your liver, kidneys and gallbladder- Silymarin helps your liver grow new cells byboosting protein synthesis, and it has been effectivein addressing toxin-induced liver aliments, including
the treatment of liver diseases and liver cancer. It
protects your kidneys against inflammation, free
radical damage and toxins. Silymarin has also beenshown to prevent the formation of gallstones.

CIRCLE-CHECK Assists with antioxidant activity - Milk thistle

seeds contain a potent antioxidant called silymarin,
which helps your body fight free radicals and reduce
inflammation.

CIRCLE-CHECK Boosts prostate health - Silymarin and a related
milk thistle compound called isosilybin B not only

have been shown to support prostate health throughnormal cell development, but also to be effective inthe treatment of prostate cancer.

CIRCLE-CHECK Counteracts mushroom poisoning- Intravenous administration of silymarin is the only
known remedy used to stabilize cell membranes andinhibit absorption of toxins from Amanita phalloides.
This deadly mushroom, known as the death cap, iscommonly mistaken for edible varieties.

CIRCLE-CHECK Encourages healthy skin - Due to its antioxidant
properties, silymarin is believed to have protective
effects on your skin. In lab research, it has exhibitedpreventive and anticancer effects against skincancer.

209

HERBS / MEDICINAL / MILK THISTLECIRCLE-CHECK Improves lipid profiles - Most likely due to thepresences of silymarin, along with other flavonoids,
milk thistle is thought to encourage proper lipid

absorption and synthesis in your body. A 2012 study
showed silymarin was effective to significantly

reduced LDL ("bad") cholesterol and triglyceride

levels, while significantly elevating HDL ("good") levels.

CIRCLE-CHECK Promotes normal blood sugar levels - Researchsuggests silymarin decreases fasting blood sugar
levels. Authors of one such study said: "[S]ilymarin
treatment in Type 2 diabetic patients … has abeneficial effect on improving the glycemic profile."

Growing Milk Thistle

DID YOU KNOW?
While all parts of the milk thistle plant
are edible, silymarin is contained in
the seeds only.

Milk thistle will tolerate any soil, and can get by even in drought conditions. Basically, you can plantthem and leave them and they will still thrive.

Below are steps you can take to plant milk thistle in your garden or yard:
1.

Choose a sunny or lightly shaded area.

2. Direct sow milk thistle seeds in the spring after the last expected frost.
3. Place seeds shallowly — at a depth of about a quarter of an inch — in groups ofthree to four seeds each.

4. Space seed groupings about 30 to 36 inches apart.
5. Water well to encourage growth (alternately, you can soak the seeds in water for
24 hours prior to planting them).

6. After seedlings appear, thin each group to the one strongest plant.
7. Seeds will germinate in about three weeks in temperatures around 54 to
59 degrees F (12.2 to 15 degrees C).

When starting seedlings indoors, plant seeds about two months before the last

frost. Fill starter pots with peat moss and follow the planting instructions above.
Milk thistle seeds sown directly outdoors produce biennial plants in mostclimates, which means they will flower their second season. Plants

started indoors are grown as annuals and will flower in the first year.
Milk thistle flowers attract pollinators such as bees and butterflies. In
addition, many species of birds seek out the seeds for food. Duringlate summer when the flowers dry out, it's common to see birds

clinging to the spiny stalks of milk thistle and swaying in the wind as
they chomp away on the seeds.

210

HERBS / MEDICINAL / MILK THISTLE

Considerations
Before Growing

Milk Thistle at Home

Before you think about planting milk thistle in your garden or yard,
be sure to check with your local cooperative extension to ensure
it is not banned.

Washington state recognizes the plant as a "Class A
Noxious Weed" that must be eradicated when found.
Although occasionally found in gardens, it is illegal
to buy or sell milk thistle in Washington state.
Arkansas and Oregon also have restrictions. Even if you live

elsewhere and are permitted to plant it, be forewarned: Milk thistle
is a highly invasive weed that can quickly spread all over youryard, and neighboring yards as well. It spreads quickly based on
the reality a single flower head contains nearly 200 seeds.
Because these seeds germinate in temperatures ranging

anywhere from 32 to 86 degrees F (0 to 30 degrees C), thishardy plant can remain viable for nearly a decade. Once it isestablished and its seeds are allowed to spread, you will find it
difficult, if not impossible, to stop it. Because milk thistle is also

toxic to livestock, you will want to take care in planting it outdoors
if you live on a farm or maintain farm animals of any kind.

Harvesting Milk Thistle
Given their many thorns, it is best to put on a pair of thick gardening gloves before

attempting to touch milk thistle, especially when harvesting their flowers for seeds. Keep inmind the average milk thistle plant may possess upward of 6,000 seeds! About 90% of themwill remain viable after harvest.

If you plan to collect seeds, you will want to harvest them before the plants fully mature. If theplants mature unattended, the seed heads will break on their own, making seed harvesting

impossible. This is because when milk thistle flowers begin to dry out (usually in the fall), they

produce silvery-white, tufted seed heads known as pappus (similar to dandelions). To extract
the seeds from the flower heads you will need to:1.

Cut dried blossoms off the plant from the base of the flower head.

2. Place the flower heads in a paper bag and keep the bag in a warm location forabout a week to allow them to dry completely.

3. Put the dried flower heads into a burlap sack, shake the bag well and then use yourhands to coax the remaining seeds from the heads.

4. Dump the seeds into a bucket and separate out the unwanted chaff.
5. Once all the chaff is removed, store your milk thistle seeds in an airtight container
in a cool, dark place until you're ready to use them.

211How to Grow Oregano
Best time to plant:

SpringHarvest:Spring toearly summer

Oregano (Origanum vulgare) is an ancient,perennial herb, being an integral cooking

ingredient in what is now known as Eurasia forthousands of years. The entire Mediterranean
is well acquainted with this food-enhancing

spice, but it's probably no surprise that Greece

and Italy are noted as the regions where it most
likely originated.

Because it's related to mint, which is from thementhe family of plants, you may detect asimilarly cool but distinctive essence when you
crush a leaf from the oregano plant between
your fingers. Oregano has many of the same

therapeutic qualities as mint, and the scent may
also remind you of thyme.

Strolling through a garden that includes

oregano, you may not be overwhelmed by thescent and aroma nearly as much as when the
herb is dried. Greek oregano, or Origanum

heracleoticum, is the variety recommended foryour culinary endeavors.

Health Benefits of Oregano
As an herb, it makes sense that oregano

provides health benefits. You might be surprised
how many there are, though, and that the

DID YOU KNOW?
Carnosol, a phytochemical found in oregano,was "evaluated for anticancer property inprostate, breast, skin, leukemia, and coloncancers with promising results."
212

powerful properties extend

throughout your whole body.

Organic farm Floral Encountersoffers a succinct account of the
traditional uses for oregano:HERBS / MEDICINAL / OREGANO

The leaves and flowering stems have a strong antiseptic effect and a tincture of tea isused to treat colds, influenza, mild feverish illnesses, indigestion, stomach upsets andpainful menstruation.
It is also a sedative and should not be taken in large doses although mild teas havea restful soothing effect and can help with sleep. A liniment using the herb is used totreat bronchitis, asthma, arthritis and muscular pain. The essential oil can be used
to relieve toothache.

Oregano contains a number ofinteresting phytonutrients that help
give this genre of plants such awell-deserved reputation for healing:
Immune healthStrengthening your immune system is one area
oregano targets due to its high rosmarinic acidand thymol content. Both of these compounds
are powerful antioxidants, which studies have

help reduce heart inflammation, rebalance yourby free radicals.

such as atherosclerosis, strokes and heart attacks.

shown lower oxidative stress in your body caused
One study tested the antioxidant activity of 39

commonly used herbs, and oregano had three
to 20 times higher antioxidant activity than theother herbs studied. As for rosmarinic acid, a 2015

study showed it to help prevent aberrant crypt foci(which form before colorectal polyps) in rats, aswell as to significantly reduce DNA damage.

Improved digestion

You may not think of herbs in terms of having

much fiber, but oregano does. Besides helping foodto move through your system faster, decreasing

the time it spends hanging around in your colon,
fiber also helps increase the rate at which yoursystem absorbs nutrients.

Heart health

One of the most advantageous aspects oforegano is that it's a natural source of omega-3
fatty acids, a type of fat that improves, rather

than degrades, your heart health as an excess

amount of omega-6 fatty acids can do. Omega-3scholesterol and prevent heart-related diseases

Detoxification

Toxins in your food, water and the air you breathe
can make you feel run down and even cause

illness and disease, but compounds such as B

vitamins in oregano tackle these, too, improving
your metabolism as well as your energy levels.

Antibacterial properties

Carvacrol, as well as thymol, give oregano

antibacterial benefits, particularly useful inyour gut, as well as your skin and other areas.
As a stimulating agent, it can speed up yourmetabolism, stimulate your white blood cells andhelp you recover from illness more rapidly.

One study reports that carvacrol "possess[es]a variety of biological and pharmacologicalproperties including antioxidant, antibacterial,
antifungal, anticancer, anti-inflammatory,

hepatoprotective (liver protective), spasmolytic
and vasorelaxant (reduces tension in yourblood vessels)."213

HERBS / MEDICINAL / OREGANO

Growing Oregano
Here's some good information about how toinclude this easy-to-grow, must-have herb in

your own garden. As always, organic seeds orseedlings from a reputable source are preferred
to ensure they're not tainted by harmful
chemicals.

This also prevents a tendency toward

undesirable "legginess," which could eventually
threaten the health of the plant.

Additionally, it's best to thin seedlings to about
8 inches apart, and trim occasionally so they
don't begin to flower, which can weaken thestrong essence of the leaves. Heirloom Organics
advises:

Cooks all over the world happily report how

Trim plants back before flowering(approximately [five] to [six] weeks
after planting) to stimulate a dense
growth habit. If you allow some of theflowers to produce and drop their seed,
you can keep your oregano patch freshand vigorous. Remove 3- to 4-year-old
plants to keep the bed quality high.

easy it is to cultivate this herb in their gardens,

patio containers and inside on window sills. It's

bushy, low-growing and attractive, with tender,
oval leaves and woody stems. Oregano loves
sunshine and is easily grown from seed orpropagated from cuttings placed in water in asunny spot.

It's the "sun-lover" aspect of oregano that makes
it grow best when it's warm. Many gardeners
wait until the soil is 70 degrees F (21 degreesC) before planting the seed and do so in well-

Every four years or so and in early spring, thin out

packed.

lovely for landscaping, especially with theirdrained soil as opposed to clay that's tightly

oregano plants for optimal hardiness. They'retiny lavender blossoms. According to Farmer's

Similar to basil, oregano plants growmore dense when their branches aresnipped or pinched back after they've
reached about 4 inches in length.

Almanac, water your oregano plants well, butmaybe not as often as some other herbs.

Harvesting Oregano
To dry, cut the stems before the buds open andhang or lay them flat on wire racks. When theleaves are completely dry (as damp leaves

will almost certainly mold) harvest them, placethem in a tightly sealed glass jar and don't

forget to label them. Saved seed heads placedin a paper bag will keep for around five years.
214

How to Grow TurmericBest time to plant:

Late winter toearly spring

Harvest: Eight to 10 months after planting

Turmeric (Curcuma longa) is part of the ginger
family, which is why it exudes a pleasant little

zing on your tongue. But unlike ginger, turmericis both bitter and peppery. It's not meant tobe a flavor on its own but as a seasoning tocomplement other foods. Besides lending dishes
a unique and signature flavor, turmeric's healthbenefits make it a natural healing substancethat you’d want to have at the ready.

Even though turmeric is available in many large

supermarkets, it's usually quite expensive and issomewhat limited depending on the time of year.
Grow it in your garden to guarantee a supply offresh, organically grown turmeric whenever you
need it.

Health Benefits of Turmeric
The single-most exceptional beneficial anddisease-preventive compound in turmericis curcumin. One study notes that the

curcuminoids and volatile oils in this rugged

rhizome exhibit anti-inflammatory, antioxidant,
antimicrobial, immunostimulant, antiseptic,
analgesic and anticarcinogenic.

Curcumin is also hepatoprotective, notably
against the toxins tetrachloride (CCl4),
galactosamine, acetaminophen(paracetamol) and Aspergillus
aflatoxin, mainly due to its

antioxidant properties, as well

FUN FACT

as its ability to inhibit pro-

Although the turmeric plant is widely

forming, and evidence shows it

consume its leaves and flowers.

inflammatory cytokines fromknown for its roots, you can also

may help treat gallstones.

215

HERBS / MEDICINAL / TURMERIC
Further, the phytochemicals in curcumin prevent

effectiveness against disease extensively.

improves circulation. Studies on the astonishing

York Academy of Sciences concludes thatthe clumping together of platelets, which
potency of curcumin against cancer are

numerous. In vitro, for instance, it was found toresist oxidative damage in aortic endothelial

cells. Animal studies have also indicated threestages in which curcumin helps inhibit cancer:
tumor promotion, angiogenesis and tumor
growth, particularly in colon and prostatecancers.

Keep in mind that curcumin may interact witha variety of prescription and nonprescription
drugs, including some diabetic medications,aspirin and other painkillers. Overall, however,A study published in the Annals of the New
the "efficacy, pharmacologic safety, and costeffectiveness of curcuminoids prompt us to 'getback to our roots.'" According to the researchers:

Because it can modulate the expressionof [several important molecular]
targets, curcumin is now being used
to treat cancer, arthritis, diabetes,
Crohn's disease, cardiovascular diseases,
osteoporosis, Alzheimer's disease,
psoriasis, and other pathologies.

studies and reviews have tested turmeric's

Growing Turmeric
Growing turmeric, both indoors and out, starts with a firm, healthy root, which you can usually find at
a health food store or supermarket. Root cuttings have little "growing buds," which look like nodules
or "fingers" extending outward, generally in the same direction. When planted, rule one is that thebuds must be facing upward, not downward, in the soil. Here's the drill:

Instructions
1.

Break or cut a large turmeric rhizome into a small piece (or more, if desired)that has two or three buds.

2. Fill 14- to 18-inch-wide pots (36 to 46 centimeters) for each 6- to 8-inch (15 to

20 cm) root. The posts should be at least 12 inches (20 cm) deep, providing gooddrainage with rich, moist, organic soil 1 or 2 inches (3 to 5 cm) below the rim.

3. Place the rhizome below the surface of the soil by 2 to 4 inches (5 to 10 cm), withthe buds are facing upward.

4. Whether planting outdoors or in pots inside, these plants thrive in heat — 86

to 95 degrees F (30 to 35 degrees C) works well — as cooler temperatures willproduce much slower growth. However, part shade is fine.

5. Water the plantings and keep the soil moist, especially in dry, hot climates; lessfrequently in cooler temperatures. Watering every other day is a good rule ofthumb, but don't let them sit in soggy soil. You can also mist the soil with a spraybottle, which tropical plants appreciate.

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HERBS / MEDICINAL / TURMERIC
Areas that don't have the high temperatures that turmeric

thrives in must produce it other ways. That's where grow lights
and heat mats come in handy, either full time in early springor late fall, or during the night when available light isn't around80 degrees F (27 degrees C). It can take eight or 10 months

for turmeric to mature enough to be edible, so determine yourplanting time, method and location accordingly, and be patient!

How to Care forYour Turmeric
Plant

Harvesting TurmericYour turmeric is likely ready for harvest when

the plant above ground begins turning dry andbrown. Gently remove the roots and shake off

Once the plants reach 2 inches (5 cm)

in height, transplant them if necessary,
making sure there's at least 16 inches(41 cm) between them. Compost tea

is a good thing to implement to ensure

loose soil. If in pots, tip the whole thing to get to

the root. Cut the stems off about an inch above

the rhizome root mass and wash them well. Make
sure to wear gloves when handling turmeric, as itleaves a bright orange tint on the skin.

optimal growth. Outside, only garden

zones 8 or 9 and above will sustain thegrowth of a turmeric plant, althoughsummers in colder zones will also work if
you dig up the plant and move it inside

before it starts getting too cool. Turmericplants don't do as well when it dips below
about 65 degrees F (18 degrees C).

You should also know that turmericoutdoors will go dormant in winter, but inthe warmest climates (7b garden zones

and above, generally) it can be left in the
ground to sprout new, greenish-whiteand sometimes pinkish-white flowers thefollowing spring. The roots will survive
as long as they don't freeze. Mulchingthem with a couple inches of organic

matter will also help protect them froman unexpected frost.

It's best to harvest turmeric rhizomes all at thesame time, but when you dig them up, you cansave one or two for future plantings so that inevery sense, the potential health of each root
is propagated. Fresh turmeric can be used insimilar ways to ginger. Store fresh turmericrhizomes in a baggie or other airtight container
for up to a week, or freeze them.

217

HOW-TO-GROW

HERBS(Ornamental)

How to Grow Bergamot
Best time to plant:

Mid-winterHarvest:

Early summer toearly fall

If you're not familiar with bergamot(Monardo fistulosa and Monarda didyma),

you may recognize its more common name:bee balm. The tall plants with eye-catchingblossoms on top look like an exploding

firecracker and come in a rich lilac, pale pink orbright red hue, depending on the variety.

Bergamot is a perennial that grows easily andhas a variety of uses. The plant has large leaves,the lavender version of which have a red or

purple cast. In some areas, bergamot grows

wild; generally in the northeastern portion of theMidwest and on the East Coast down throughGeorgia.

DID YOU KNOW?
Bergamot is famous for attracting beneficial
butterflies, hummingbirds and bees. The

leaves repel mosquitoes and gnats, and it'sa good companion plant for tomatoes.

Modern and Traditional Uses
for Health Benefits of Bergamot
Bergamot has a unique flavor when madeinto tea. For this purpose, you can strip off

the leaves and pluck the flowers to dry in theshade for a few days; however, longer thanthat may either burn the leaves or cause themto absorb moisture, so oven-drying them isrecommended. They should then be stored in an
airtight, glass jar. According to Medicinal Herb
Info, bergamot tea has three main uses:

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HERBS / ORNAMENTAL / BERGAMOT
Carminative

A preparation to help to reduce flatulenceand bloating

Rubefacient

Where applied on the skin, increases blood
flow, which may relieve pain, as in arthritis

Stimulant

Some herbalists keep it on hand to use as amild pick-me-up for melancholy

Native American tribes used the leaves forthese purposes and also to make tea to remedy
fever, nosebleeds, insomnia, heart trouble,

colic, measles and to induce sweat. Poultices
were also made to relieve headaches, andearly physicians used it to expel parasites. The
Shakers along the upper East Coast in the U.S.

used the tea to remedy colds and sore throats,
and it's often used in the same way today. In
addition, one study observed:

Monarda fistulosa essential oil
characterized by pronounced therapeutic
effects is proposed for the treatment ofseborrhea [a rash, often on the scalp].
Studies of its antibacterial, antimycotic,
and antiinflammatory activities showedthat it inhibits microorganism growthand is superior to hydrocortisone in
combination with vitamin B6 by its
anti-inflammatory activity.

220

Naturopath Dr. Jackie Johnson writes that it's
the high thymol content in bergamot (which,like thyme, is a strong antiseptic) that explains
its use as an infusion for the aforementioned
ailments, as well as for upper respiratory

problems and whooping cough, and topicallyfor skin problems and wounds. She notes:

I work as an auditor for the Oneida
Nation who came to Wisconsin in theearly 1800s. Monarda was common in
their original homeland in New York.
Mondara fistulosa is currently referred
to by the Oneida as 'No. 6' and isavailable at my local health food store
without cost for those who need it for
an upper respiratory tea. Right now the
Monarda fistulosa is in full bloom andwe're all busy harvesting.

HERBS / ORNAMENTAL / BERGAMOT

Growing Bergamot
If growing bergamot from seed, you can start themindoors six to eight weeks beforehand. Place seeds

about one-fourth inch deep and 12 inches apart in rich,fertile soil, then transplant once all threat of frost has passed.

Related to mint, bergamot also has opposite leaves and"square" stems. It's easy to grow, does well with a mix
of sun and shade, and enjoys plenty of water.
It's also an herb that can be cut back after the

first bloom to increase its chances of blooming
again later in the same growing season. The

Herbal Academy has a number of interestinghints and tips regarding the successful growingof this attractive, bee-attracting plant, such as:"Seed is readily available and takes
between 10 and 40 days togerminate. Each flower has four

nut-like seeds in each; stratify theseeds prior to planting … keep themin the refrigerator over winter andplant in the spring … These will selfsow but unlike other mints, will not
get too invasive."

While bergamot can be grown from seed,hurrying the process can be done by dividing

the roots nearly any time. Root cuttings can betaken during its peak growing season, whichis generally between June and September(depending on your growing zone) clear

through late fall. Gently break apart woodyor black bits from the roots and place them

18 inches apart. It's best to repeat this process
every third year or so to ensure the plants
remain hardy.

Harvesting Bergamot
You can expect germination in 10 to 14 days
if the temperature has reached about

70 degrees, with harvest in around 60 days.

Powdery mildew in areas of high humidity issomething to watch for.

221

How to Grow Sage

Best time to plant:

Spring or

fall

Harvest:SpringKnown for its woolly oblong leaves and muskysmell, sage (Salvia officinalis) is one of theeasiest herbs to grow. While its ornamental

varieties are also popular, sage is best known

in its culinary form as a complement to poultry
and other meat dishes.

Health Benefits of Sage
Originating from the Mediterranean region,
sage has been used as a medicine forthousands of years. A rich source of polyphenol
compounds, sage contains more than 160

identified polyphenols, comprising an array offlavonoids and phenolic acids, including caffeic
acid and its derivatives,

lithospermic acid, rosmarinicacid, sagecoumarin, sagernicacid, salvianolic acids andyunnaneic acids. Sage boasts
the following health benefits:

FUN FACT
Common sage is known to be a bit hardier
than the more ornamental varieties likegolden, purple and tricolor sage.

CHECK-CIRCLE Aids digestion — The rosmarinic acid found in sageacts as an anti-inflammatory agent, soothing yourstomach and preventing gastric spasms. Sage can help
reduce the incidence of diarrhea and gastritis.

CHECK-CIRCLE Boosts cognitive function — In vitro and animalstudies have confirmed several sage species containactive compounds shown to enhance cognitive activity
and protect against neurodegenerative diseases such as
Alzheimer's and other types of dementia.

CHECK-CIRCLE Improves bone health — Sage contains a superior
level of vitamin K, which along with its high calcium
content supports strong bones and teeth. One
tablespoon of sage contains roughly 43% of yourrecommended dietary allowance of vitamin K.

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CHECK-CIRCLE Aids diabetes management — Sage possesses

compounds known to mimic the drugs typicallyprescribed for managing diabetes. As such, it appears toregulate and inhibit the release of stored glucose in yourliver, which balances your blood sugar, helping to prevent
Type 2 diabetes or assist in managing the condition if
already present.

CHECK-CIRCLE Strengthens immunity — Sage contains antimicrobial

properties researchers suggest, when applied in the formof an essential oil, is effective in inhibiting the growth ofbacteria such as Staphylococcus aureus. In addition,
sage is a natural expectorant and useful to clear mucus
and reduce coughs. Consider adding a drop of sage
essential oil to a cup of tea or hot water the next time you
have a cold.

HERBS / ORNAMENTAL / SAGE

Growing Sage

Starting sage plants couldn't be easier, and you have three options:

Seed

Sage seed must be sown while fresh. Not only
does it not store well, but also, even when
the seed is fresh, sage is a relatively slow
and poor germinator. When planting indoors,place three seeds in a cell to ensure you get adecent amount of viable seedlings.

Transplants

If you want to get a head start on thegrowing season, plant sage seeds ina starter soil mix and maintain themunder grow lights for six to eight weeks
before the last frost in your area. The
seeds will take about three weeks togerminate. Another option is to purchaseestablished transplants from your local
garden center or nursery.

Root cuttings

You can grow another sage plant by clippinga 3-inch portion from the very tip of an
existing mature stem and placing it in moist
potting mix or vermiculite. In about six weeks,roots will emerge. Another option is layering
which involves securing a bendable stem froman existing plant to the ground using apiece of wire or rocks.
Before covering it with dirt, make a small
nick in the bent stem where you want theroots to grow. You can wait a couple ofmonths or a whole season before separating
the new plant from the original.

Transplant the strongest seedlings outdoors after all dangerof frost has passed or, if you have an indoor area receiving

direct sunshine, you can maintain your plants in pots indoors.

How toCultivate
Sage
Sage plants, both the culinary(common) and ornamental varieties,
will be perennial if you live in U.S.

Department of Agriculture (USDA)
hardiness zones 5 to 9. While it'sdifficult to make mistakes with sucha hardy, easy-to-grow herb like

sage, below are some planting tips
to ensure your success:

SOIL - Sage will do best in loamy, sandy, well-drained
soil. It prefers a pH between 6.0 and 7.0. While fertilizer
will accelerate plant growth, too much will diminish
the herb's naturally intense flavor. To enhance growth,
consider side dressing your plants with organic
compost in the spring.

SPACING - Because sage grows in a round, bushlike fashion — mature plants can reach 1 to 2 feet talland 2 to 3 feet wide — space plants about 24 to 36
inches apart.
SUN - For healthy plants, give sage full sun. In hotzones, USDA zone 8 or higher, some afternoon shade isOK, but plants need sun or a breeze to keep the leaves
dry and prevent rotting. When growing sage indoors,place pots near a sunny window.
WATER - Sage is a decently drought-tolerant herb

and needs water only occasionally, when the soil is dry.
Leaves will mildew if allowed to sit damp, so resist thetemptation to overwater.

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HERBS / ORNAMENTAL / SAGE

More Tips About
Growing Sage

Sage is hardy and can survive cool weather and even a bit offrost. When transplanting sage into your garden, keep in mind

it will thrive near cabbage, carrots, strawberries and tomatoes.

Below are some additional tips to consider when growing sage:

CHECK-CIRCLE To attract pollinators like bees and butterflies, it's best to grow more than one

sage plant and to allow a couple of them to flower.

CHECK-CIRCLE During the first year, depending on growing conditions and plant size, sage may
or may not bloom. If it does bloom, spikes of purple/blue flowers will appear
in midsummer.

CHECK-CIRCLE To help the plant become established, do not harvest any leaves
the first year. In the second year and beyond, you can harvest theleaves at any time. Some suggest the best flavor is found inleaves harvested before or just after the plant blooms.

CHECK-CIRCLE Prune your sage plants after they flower to keep theplants shapely and to prevent them from getting too
leggy and woody.

Harvesting Sage
Similar to other herbs, the flavor of sage

depends on the variety you choose to plant andthe maturity of the leaves at the time of harvest.

According to Mother Earth News, the best
time to harvest fresh sage leaves is in thespring, when they are young and releasea lively — almost lemony — flavor.
Its unique springtime flavor combines well withmint and is further embodied by the addition of
fresh lemon juice.

Sage leaves plucked in summer arecharacterized by a more robust flavor known
to enliven herbal blends. Marjoram, parsley,oregano, rosemary and thyme are a few of theherbs well suited to sage. The fall season may

be a high point for sage given the savory aroma
it brings to meats, stuffing and squash dishes.

224

Sage complements well with lamb, pork
and poultry.

Due to its strong flavor, sage (similar torosemary) can easily become overpowering.

As a result, use sage sparingly in herbal blends.
Start with a small amount and gradually

increase it to achieve your desired taste. Near
the end of the growing season, sage leaves

can become rough and chewy, so be sure tomince them finely. You can receive all the flavorof sage without serving it in the final dish byadding sprigs of it during the cooking process
and removing them prior to serving.

HERBS / MEDICINAL / ASTRAGALUS

HOW-TO-GROW

HERBS(Aromatic)

225

How to Grow Caraway
Best time to plant:

Spring or

fall

Harvest:Spring onwards

Caraway (Carum carvi) is an aromatic

herbaceous plant, but is better known for theirseeds. The origins of the name come from the
Arabic "al-karwiya" seeds. Others believe theorigin of the name is Latin from the word carvi,

originating from Caria where the caraway plant
may have first been used.

Growing caraway requires some patience as

the plant is biennial. This means the plant has
a two-year biological cycle. In the first year, it
produces a root structure, stems and leaves.

During the second growing season, the plantcompletes the formation of flowers, fruit orseeds. Following the second season, many willreseed and then the plant usually dies. Most
biennials are vegetables.

Caraway is usually grown for its intensely
scented seeds or as a parsnip-like root

vegetable. It is hardy, growing to about 8 inches
in the first year with finely divided leaves anda long taproot. By the second year, the stalks

grow up to 36 inches and develop white or pinkflowers appearing between May and August.

Health Benefits of Caraway
Caraway is easy to grow, care for and harvest

in your own garden, giving you easy access toan excellent source of potassium and calcium.
Caraway also contains powerful antioxidant

phytochemicals, the most prevalent of which

are the carotenoids lutein and zeaxanthin, which
help neutralize and remove free radicals andprevent degenerative diseases.

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HERBS / AROMATIC / CARAWAY
Caraway is also high in fiber and contains vitamins C, A, E and B complex. Adding the leaves, seeds

and root and to your regular diet can be beneficial to your health in a number of ways. For instancecaraway may help:

Promote digestive health A 100-gramserving of caraway seeds provides 38 gramsof fiber, a dietary component that helps

maintain proper digestive health promoting
regularity and helps reduce your risk ofstomach and intestinal diseases.

Fight microbes Caraway essential oil

has antibacterial properties, and has beenfound to help inhibit harmful organisms likesalmonella.

Manage inflammation According toOrganic Facts, taking caraway oil with raw
honey or warm water may help loosen up

mucus in the respiratory system as well as
control the inflammation in the airways.
Even smelling the powerful oil may help

break up congestion from coughs and colds
and provide relief for those with bronchitis.

Improve sleep quality Magnesium, a

DID YOU KNOW?

mineral found in caraway seeds, may help

Caraway seeds are often added toof sleep, leaving you feeling better for thedishes to add a pungent flavor.

enhance the duration, quality and tranquility

breads, cakes, soups and cabbage

next day.

Growing Caraway
The caraway plant is a cool-season biennial,
doing best in sun or partial shade in zones 4

through 10. In cooler zones, the plant appreciates
full sun, while in warmer zones it needs partial
shade during the heat of the afternoon sun.

Since the caraway plant has a long tap root, it

doesn't do well in small containers. If a container
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HERBS / AROMATIC / CARAWAY
garden is your choice, be sure the pot is at least

Caraway can also be started from seed inyour soil with organic matter and keep the pH

the fall, give them winter protection so they

8 in deep — the deeper the better. Prepare
between 6.0 and 7.5.

the fall for early spring plants. If planting in

produce flowers and seeds in the second year.
Additionally, the plant can be started fromcuttings of new growth taken in the summer
or fall.

Sow the seeds one-fourth inch deep and thenthin the seedlings to 12 to 18 inches apart.
The plants appreciate moist soil without

developing a water log in the roots. They

do not like humidity, however, so don't use
Caraway plants should be sown either in thespring or autumn. In the springtime, plant theseeds after the last frost. For an earlier start,

consider planting indoors in a tray. However,overhead watering. Fortunately, the plantis not usually affected by insects. Foliage

challenges may be prevented by allowing theleaves to dry between watering.

ensure you transplant the plants to the garden

before the root appears, as it is easily damaged.

Harvesting Caraway
The leaves of the plant can be harvested from spring onward once the plant iswell-established and at least 6 inches or taller. Use them immediately in fresh salads
or dry them on a flat tray and store in an airtight container for flavoring later. In thisway, they can last for up to a year.

The seeds should be harvested
once they appear on the plantand develop a deep brown color.

To do this, cut the seed heads, including a fairly

long stalk, using shears or a sharp knife to avoid
damaging the plant. If you leave the seed headin the garden too long, the plant will reseed
the garden in a good stiff wind.

Tie a piece of muslin or paper bag around the seed head and hangthe stems upside down to allow the plant to continue to ripen.

When the seeds are ready, they'll fall out of the seed head andinto the bag or muslin.

Fresh seeds can be replanted immediately, or they can beplaced on a fine-mesh to dry for several days and then stored in
an airtight container to be used in the kitchen. Once you harvest
your seeds, consider digging up the tap root and using it as you

would any other root vegetable, cutting it and cooking soups or stews.
228

Best time to plant:

How to Grow Dill
Mid-spring to

mid-summer

Harvest:Spring tosummer

Dill (Anethum graveolens) is an uncommonlyversatile perennial herb. If you enjoy growing
dill and using it in your recipes, you alreadyknow that, but many people, upon tasting

the deliciously light, savory flavor in salads,

sandwiches or soups, wonder what it is andwant more. Of course, many identify dill with thehamburger pickles of the same name. That's

how famous dill is; a pickle is even named after
the herb that made it famous!

While it's possible to purchase fragrant dillfronds or "starts" from farmers markets andgrocery stores, the freshest dill will always comefrom your own garden. Even if you're not agarden enthusiast, this herb is so easy to grow,care for and harvest, the hardest part may be
deciding which recipe to try it in first.

Health Benefits of Dill
One of the most popular ways totake advantage of dill’s benefits istransforming it into an herbal oil.

Dill oil can come from the seeds as well

FUN FACT

as from the graceful-looking leaves andeach has a different smell. Oil from theseeds may remind you of caraway seeds
due to its high carvone content.

Used in aromatherapy, it has a fresh,
spicy, grassy aroma. The carvone indill seeds is identified as antimicrobial. Mixedwith lotions or creams, dill oil is used for woundhealing. It's also known as an antispasmodic
because of its ability to calm, ease tension andhave a sedative effect.

Dill oil has been used since the time of

the Roman gladiators, who purportedlyused it to quell nervousness and stress.
It was also rumored to be an effective
love potion.

Dill oil is noted as aiding digestive issues suchas constipation and upset stomach, and helps
keep gas from forming (carminative). There's

evidence that it may have other diverse uses as
reducing mouth and throat inflammation andtreating urinary tract infections (UTIs).

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HERBS / AROMATIC / DILL

Growing Dill
There are several dill varieties. Bouquet dillis smaller and has fewer blossoms and seeds.

Hardy varieties like Delikat, which is dense, andFernleaf, a dwarf type, do well even in areas
with fewer than six hours of sun per day.

You may not hear very often how beautiful dillis growing in your garden — both when it's fresh,feathery and bountiful, like the tops of a carrot(which is a relative) and when it produces

the spiny flowers that look like yellow Queen
Anne's Lace.

From the outset you should know that dilldoesn't necessarily like to be moved, especiallywhen it's small. Further, seedlings emerge inabout 10 days, germination takes from 21 to 25

days and harvest can usually take place within
57 to 70 days. Soil quality doesn't (necessarily)
hamper how well it grows, but compost willcertainly give it a boost.

Gardening Know How notes that growing
dill directly from seeds rather than froma transplant is better and can be done bysimply scattering the seeds in the desired
location after the last frost, and thenlightly covering the seeds with soil. Make
sure to water the area thoroughly.
Finding a spot in the back of your garden is also a good idea as its height can conceal things you've
planted around it. Another idea is to sow dill seeds close to a wall or fence because dill gets sotall, a brisk wind can break the slender stalks. It may not kill the plant, but it could prevent them fromstanding upright.

You can remedy this by using slender stakes to loosely anchor the plants once they've reacheda few feet in height. Until the tiny, feathery fronds begin emerging above the soil surface, you may

want to keep the ground slightly moist, especially in dry weather. You don't need to thin dill sprouts,
as they like having the mutual support of the other seedlings to keep them standing.
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HERBS / AROMATIC / DILL

Growing Potted Dill Indoors
Do It Yourself maintains that the best times toplant dill indoors is between October andearly spring, with harvesting dill from your own

kitchen windowsill in six to eight weeks a very realpossibility using five easy steps:
1.

Fill 6- to 8-inch pots with drainage holes atthe bottom to just over three-quarters fullof compost-rich, easily drained soil. Plant
seeds about 9 inches apart.

2.

Dill loves sunlight, so if light doesn't reachyour pots for at least six hours a day, use

grow lights for 12 hours a day. Fluorescent

grow lights should be placed about 8 inches
above the plants, while high-intensity lights
like sodium lights should be several feethigher than your herbs.

3. Dill should be fertilized every six weeks witha natural half-strength liquid or fish fertilizer.
While dill is somewhat drought-resistant, it

grows better inside when watered regularly.
Water until the soil is moist, then let the soil
dry in between.

4. Dill tends to grow tall, so unless it's a dwarf

variety, use a slender stake fastened loosely
for future adjustment if the plant wants tobegin listing sideways.

5. Once flower buds form, leaf production willcease, so keep harvesting your dill, even it's

just to slow flower formation. If you want the
herb, not the seeds, cut the plant down to a

few inches and your dill should grow back inabout eight weeks.

Letting Dill Flower
for Seed Production
If you want your dill to flower for the

express purpose of harvesting the seeds,
Garden Know How notes that the bestthing to do, basically, is nothing:

Allow the plant to grow without
trimming until it goes into bloom.
Once dill weed plants go into bloom,
they'll stop growing leaves, so makesure that you don't harvest any leaves
from that plant. The dill flower will
fade and will develop the seed pods.
When the seed pods have turned brown,
cut the whole flower head off and place
in a paper bag. Gently shake the bag.
The seeds will fall out of the flower
head and seed pods and you'll be able
to separate the seeds from the waste.
You can also snip off the flower-bearing
stems before they've dried completely

and hang them upside down in a warm,
dry location. Once you've collected theseeds, store them in a tightly closed
glass jar in a cool, dark place.

Harvesting Dill
As for snipping dill weed to dry and have it at theready in your kitchen, you can dry it to store in an
airtight container for several months or even a

few years, although in time it will lose its amazing

pungency. To dry dill weed, spread the stems on ascreen in a cool, dark place. Once dried, you canalso use plastic bags to freeze the herbs, but besure to press all the air out to retain the most flavor.
231

How to Grow Eucalyptus
Best time to plant:

SummerHarvest: Between two and 12 months

Eucalyptus (from the Myrtaceae family), an
evergreen tree native to Australia, is perhaps
best known as a favorite food for koalas. In

Australia, the fast-growing trees may reachmassive heights of 300 feet with a hefty

circumference of more than 24 feet. Other

varieties take the form of short, bushy plants, allof them with a characteristic pungent aroma.
What’s interesting about eucalyptus is that it

grows well in containers, which means even if

you live in a cooler climate, you can have yourown eucalyptus tree as long as you bring it

indoors for the winter. In fact, some people evenprefer to grow eucalyptus as an indoor plant,

and because it's so fast-growing, you can also
use it as an annual.

Health Benefits of Eucalyptus
You may be interested to know that eucalyptus
is a common plant used in complementary
medicine, in part because it has strong
antimicrobial properties. For instance,

eucalyptus leaf extract has been shown topossess antibacterial effects against pathogens
commonly involved in respiratory tract
infections.

DID YOU KNOW?
Eucalyptus is a favorite among crafters,with its decorative foliage creating a perfect

addition to centerpieces and arrangements.

232

Eucalyptus may evenwork synergistically withconventional antibiotics tofight multidrug-resistantbacteria.

HERBS / AROMATIC / EUCALYPTUS

In a study published in the Asian Pacific
Journal of Tropical Biomedicine, researchers
discovered that essential oil extracted from
eucalyptus globulus leaves is particularly
effective against common strains of bacteria,such as E. coli and Staphylococcus aureus.
Herbal infusions of eucalyptus can beused as a chest rub, skin antiseptic or as asteam inhalation. The vapor from eucalyptus
oil is often recommended for use as acontribute to tooth decay. One study evenlooked into the effects of eucalyptus extract
chewing gum, which was found to promote

periodontal health and significantly reduce
plaque accumulation and other measuresof dental health.

decongestant for colds and bronchitis.

For congestion relief, you can (carefully to avoid

for air freshening or congestion relief.

head to create a tent and inhale the steam.

Eucalyptus oil can also be added to a diffuser

It's also an effective insect repellent.

burning) also place a towel loosely over yourWith the many varied uses, from aesthetic to

medicinal, and the ease of growing, eucalyptus
is one plant you'll likely find yourself comingback to for years to come.

Growing Eucalyptus
If you’re planning to grow eucalyptus outdoors,
be aware that these hardy, fast-growers are

sometimes considered invasive. There's evenspeculation that they may release a chemical
into the soil that stops competing plants fromgrowing. The trees also have exfoliating barkthat, while showy and quite impressive, canaccumulate on the ground, which might not be
Eucalyptus oil can be added to bathwater

desirable in some locations.

and is said to help ease pain and inflammation.

Eucalyptus trees are considered to

The essential oil extract is also immune-

be fire hazards in some locales, as
their high oil content makes themboosting, with researchers suggesting it could

prone to burning quickly.

"drive development of a possible new family of

immunoregulatory agents, useful as adjuvant in
immunosuppressive pathologies, in infectious

Outdoors, they will need a sunny spot protecteddisease and after tumor chemotherapy."

from drafts along with regular watering. When

When added to oral-care products, eucalyptus

will also produce blossoms that are a favorite

may be effective against bacteria thatgrown in their ideal conditions, eucalyptus trees
among bees.

233

HERBS / AROMATIC / EUCALYPTUS
Many home gardeners will prefer to grow eucalyptus in a container or as a houseplant. Some

varieties that thrive in container gardens include lemon-scented gum (Eucalyptus citriodora),

argyle-apple (Eucalyptus cinerea), silver-dollar gum (Eucalyptus perriniana) and mountain gum(Eucalyptus dalrympleana).

You can leave potted eucalypti plants outdoors in thesummer, but be prepared to bring them inside when the

Eucalyptus
citriodora

weather gets cool, and definitely before the first frost.

The plants can be cut back and stored in a cool area(such as a basement) to overwinter. If temperatures are

below about 46 degrees F (7.2 degrees C), you only need

Eucalyptus
cinerea

to water the plants sparingly.

If you prefer, and your home is warm with access to abright (preferably south-facing) window, eucalyptus

trees can continue to grow over the winter, with higher

Eucalyptus
perriniana

temperatures leading to faster growth. You'll need towater it regularly in this case.

Eucalyptus
dalrympleana

Be aware that your eucalyptus plant will probably outgrow
its container at some point, so you'll need to either plant it
outdoors at that point or move it to a larger container (dothis in the spring). The alternative is to regard eucalyptus
as strictly an annual that you start new each season.

You may purchase a eucalyptus plant that's already established, but it can also be grown quite

readily from seed. Sow them shallowly in the spring or late spring into the container in which youplan to keep the plant. Cover the potting mixture with sphagnum moss and keep the seeds in a

warm spot (at least 60 degrees Fahrenheit or 15.5 degrees Celsius).

You'll need to mist the seeds regularly to keep them damp. Once the seedlings have establishedthemselves as young trees, they can be moved outdoors (provided it's summer).

Harvesting Eucalyptus
If you grow eucalyptus, you'll probably be very interested in what to
do with all of those beautiful leaves and branches once they reachmaturity. Most simply, snip some stalks from the plant, place themin a vase and use them as a centerpiece or mantle decoration.

You can also add eucalyptus leaves to a bowl or sachet and use

them around your home to repel insects or act as an air freshener.
You can also boil water and add eucalyptus leaves to the pot. The
steam that's released will add a pleasant aroma to your home.
234How to Grow Fennel
Best time to plant:

Early fall

Harvest: About 90 days

Fennel (Foeniculum vulgare) is a herb witha mild but distinctive licorice flavor, popularly

used in Southern Europe and the Mediterranean
region. Every part of the plant can be eaten,
including the seeds, once the plant has

flowered. Part of the carrot family, the plant is aperennial.

Although classified as an herb, many chefs use
the lower part of the plant, or the bulb, as avegetable, adding it to salads, soups and stews.
Although the bulb is layered, the stems of theplant are hollow. Fennel is cultivated in many

parts of the world, but it also grows wild alongroadsides and open pastures.

Health Benefits of Fennel
Although the taste and scent may remind

you of anise or licorice, the plant is actuallyrelated to caraway. Its aromatic scent may help
repel fleas from your dog. An old gardening

expression suggests planting "a fennel near

your kennel" to protect your dog from fleas.

Crunchy and sweet, fennel is often associatedwith Mediterranean meals. Like most spices, it
has a unique combination of phytonutrientswith potent antioxidant activity. The primary
component of the volatile fennel oil isanethole, shown to reduce inflammation andhelp lower the risk ofcancer. Researchers

propose the anti-cancer
properties are related

to shutting down tumor

necrosis factor mediatedsignaling.

DID YOU KNOW?
The first record of fennel being used
medicinally was in 50 A.D.

235

HERBS / AROMATIC / FENNEL

Growing Fennel
Fennel seeds are most viable when fresh, butsome have germinated when they are 4 years

old. The seeds can be started indoors or planted
directly outdoors.

However, as the plant may be invasive and willseed the surrounding area, it may be prudent toplant where there are natural borders or in a pot.
Plants may also cross-pollinate, so you want tokeep your fennel to the back of the garden.
The fennel bulb is also a good source ofvitamin C, potassium, folate andfiber. Your body utilizes vitamin C as a

cofactor in numerous enzymatic reactions

and in the production of collagen, important
to your skin, tendons and ligaments. Studies
have demonstrated a higher intake ofvitamin C is associated with a reduced
risk of heart disease and stroke.

Potassium is an essential mineral andelectrolyte your body uses to reduce therisk of disease, regulate your heart beatand muscle activity, and regulate bonecell generation. It also may help lower highblood pressure. Folate is a water-soluble

vitamin used in the metabolism of severalamino acids and is critical to the productionof nucleic acid. Low folate levels may

increase your risk of cardiovascular diseaseand cancer, and may result in birth defects.
Fennel may also help counteract

postmenopausal bone loss. In a

study evaluating osteoclast differentiation
and bone resorption in postmenopausal
women, researchers found that fennel

decreases bone turnover markers andoffers a protective effect in helping reduce
the risk of bone loss.

236

In warmer climates, it is possible to sow seeds inthe early fall to reap an early spring harvest. The
plants need full sun exposure and well-draining
soil. As you choose where to plant your fennel,

remember it grows between 5 and 6 feet tall,with a core like celery and a base shaped likean onion.

As with all plants, the soil you start with will bea large factor in determining the health of yourharvest. If you're planting in a pot, it's easier tocontrol the soil and organic material you use.

Choose an area of your yard where
you can add organic fertilizer and aplace that drains well. This protects
your plants from disease and pests
that flourish on weakened plants.

HERBS / AROMATIC / FENNEL
Container gardening has several other advantages, not the least of which is

being able to grow a garden on an apartment balcony or your back porch.
You can move the containers as the needs of the plants change throughthe season, and you can separate plants if they become diseased while
you're treating them so the disease doesn't spread.

One of the more important factors in growing fennel is well-draining

soil. Well-fertilized soil may help reduce the taste and aromatic oilsof the plant. After sowing seeds 12 inches apart in the ground or 3- to

5-gallon pot, cover with a quarter inch of soil and water daily with a light

spray nozzle until the shoots appear.

Once shoots are up, you may water once or twice weekly if they are in the

ground and possibly more frequently if the soil in your pots dries quickly.

As the plants grow, they may need staking after they reach 18 inches, especially if they are planted ina windy location. The plants are very hardy and may even continue to grow in mild winters.

Harvesting Fennel
If you don't want to harvest seed, or want the plant

to reseed, it's best to cut the flowers from the plants
as soon as they appear. To expand your crop you

Make the Most Out
of Your Harvest

may cut some of the side roots from the long tap

root and plant them separately for a new plant thefollowing growing season.

Harvesting a bountiful crop of fennel doesn't require
much work as the plants are hardy, resist disease

and pests and often continue to grow in your garden

Harvesting and drying fennel seeds requires somecare as the seeds easily fall to the ground andquickly seed the area with new growth. The seeds
should be harvested as they turn from green tobrown on the stalk of the plant.

after removing all visible signs of the plant and roots.

If you wait too long, the seeds will drop from the

The leaves are best harvested just before the plant

and lawn. Carefully cut the seed head, or umbel, offblooms. Fennel does appreciate weeding, especiallyaround young plants as they become established.

If your winter months are especially cold and reachbelow freezing, the plants will survive best if they
have several layers of mulch covering them.

Fennel doesn't play well with other herbs in yourgarden, another reason container gardening works
well for this herb. Although some have planted dillclose to fennel, it may cross pollinate and destroy
the flavor of both plants.

plant and, spread by the wind, seed your garden

the plant without losing seed. You may also bend

the plant over white muslin to catch any seed thatbreaks free of the plant as you are cutting.

Place the seed head in a paper bag and give it afew good shakes to free the seeds. Or, you may

have to let the seed heads dry in a paper bag for a
few days to a week so the seeds easily come free.
The seeds should be dried before eating, on ascreen in a well-ventilated area, for a couple ofdays. Store them in a dark container in a cool, darkplace to ensure they retain their flavor.

237

How to Grow Lemongrass
Best time to plant:

Early spring

Harvest: Anytime throughout the growing season

Lemongrass (Cymbopogon citratus) is anherb noted for its distinctive grassy citrus flavor
and aroma. It’s native to tropical countries

such as India, China and Thailand, where it is afavorite flavoring in foods, drinks and desserts.
The plant has also been used traditionally for
medicinal and cosmetic purposes. You cantake advantage of the many health benefits

associated with this flavorful plant by including
it in your garden.

Health Benefits of Lemongrass
As with many herbs, there are a significant

number of health benefits to using lemongrass.
Traditionally, lemongrass has been used totreat stomach aches, high blood pressure,common cold, convulsions, pain and vomiting.

The refreshing scent also makes lemongrass a

valuable aromatherapy oil for helping relievestress, anxiety, irritability and insomnia.

Lemongrass essential oil is made using

steam distillation, but if you have lemongrass
growing in your backyard, you can make an

oil infusion using another carrier oil. It can help
relax and tone your muscles as well as relieve
muscle pain, period cramps and headaches.

e:Other benefits of lemongrass oil includ

Energizing foot massage or soak - Perk up

Lemongrass has demonstrated effects

Epsom salt in a bowl of warm water.

is responsible for the formation of stomachlemongrass essential oil with 2 tablespoons ofagainst E. coli and H. pylori, the latter of which

Antibacterial - Lemongrass essential oil has

ulcers. It has also demonstrated effectivenessaureus and interrupts the growth of bacteria inbowel function.

anti-biofilm properties against Staphylococcus
the body.

238

Energizing foot massage or soak -tired feet with a foot soak using two drops ofin helping stimulate digestion and regulateHERBS / AROMATIC / LEMONGRASS
Sleep - Sedative and hypnotic properties ofHair health - If you're struggling with oily

sleep. Consider a cup of lemongrass tea

manageable, try adding a few drops of diluted

the plant may help increase duration of yourbefore bed.

hair, but would still like your hair shiny andessential oil to your scalp and rinse.

Analgesic - The pain-killing properties of the

Body odor - Lemongrass has natural

treatment of headaches, muscle and joint pain,a diluted form of the essential oil a naturalessential oil and tea make them useful in themuscle spasms and sprains.

Blood glucose - The citral present inlemongrass has demonstrated ability to help
regulate blood glucose and improve insulin
sensitivity.

antifungal and antibacterial properties, making
deodorant.

DID YOU KNOW?
Lemongrass contains citronella oil,which can repel pests naturally.

Growing Lemongrass
Lemongrass may be grown as a perennial in zones 10 to 11,

where the lowest temperatures reach approximately 30 degrees
F (-1 degrees C) in the winter. In cooler areas lemongrass isgrown as an annual, but may be planted in a pot and broughtindoors in the winter months.

Although you can purchase the plants at your local
gardening shop, it's also easy to start your own
from lemongrass purchased at the grocery store.
The plant does best when started in early spring.
Locate the lower half of the plant and trim approximately
6 inches above this point, or about 15 centimeters (cm).

The top half can be used dried in tea or in your compost
pile, while the bottom half is placed in approximately
3 inches (8 cm) of water.

Once you've trimmed the number of stalks you

wish to start, add just a dash of cinnamon as aroot starter and place the cup in a sunny window.

Change the water every couple of days to preventthe growth of fungus and wait patiently for the roots
and leaves to start growing. It may take between

three and four weeks before the plant will be ready to
be anchored in the ground or planted in a pot.

239

HERBS / AROMATIC / LEMONGRASS

Sunlight, Soil and Water Needs
Lemongrass prefers full sun and appreciates rich and loamy soil. The

plant requires regular watering depending upon the type of soil in yourgarden. Looser soils will require more frequent watering but loam soil

will retain moisture longer and won't need to be irrigated as frequently.
By sticking your finger in the soil you'll be able to tell how dry it is andhow often you might need to water.

Adding a thick layer of organic mulch will enhance water retention

and slowly add nutrients into the soil as the mulch degrades. When yourplants have plenty of sun, water and fertilizer, they may grow as highas 6 feet (1.8 meters) and 4 feet (1.2 meters) wide, depending on thevariety.

As the name implies, lemongrass is a member of the grass family, andas such grows quickly each successive year. It's a good idea to keepthem pruned at a manageable size to encourage new growth andto allow all the leaves to receive sunlight. The best time to trim is early

spring, but as the plant is very forgiving, it may be pruned during the

Don't Let
Fungus ClaimYour Plants

summer months if growth has gotten out of control.

If your lemongrass is a perennial plant in your garden, wait until spring
before pruning, as the plant is dormant in the winter. Although it may
look extreme to cut off all the brown leaves with the initial pruning, it
won't be long before fresh green growth takes its place.

Fungus is the most common disease found in lemongrass. Make sure to remove debris from around your plants andcover well with organic mulch before winter to avoid fungal disease. You can also promote vigorous growth by using
mulches and organic fertilizers, while pruning out diseased areas.

If your plant has already been infected, avoid overhead irrigation to prevent the fungus from spreading. The mostcommon times the disease is spread is during high rainfall, high humidity and warm temperatures.

Harvesting Lemongrass
Harvesting lemongrass is simple and can pretty much be done anytime throughout
the growing season. The edible part of the plant is nearest the bottom of thestalk, which is where you'll want to snap or cut the lemongrass. Look for stalks

between a quarter-inch and half-inch thick and cut as close to the root as possible.
After harvest, remove and throw out the woody portion of the stalk. Harvest as muchof the plant as possible prior to winter. Fresh lemongrass will last in the refrigerator
for up to two weeks when it's wrapped in a damp paper towel. Consider freezing

what you don't use immediately. Wash, trim and then chop up the lemongrassbefore freezing the chopped pieces in a small amount of water in ice cube trays.
240

How to Grow Mint

Best time to plant:

SpringHarvest:Late spring to

mid-autumn

Mint (mentha) is a popular herb that’s hardy

and available nearly year-round. There areover two dozen distinct species of mint, themost common of which include peppermint,
spearmint, lemon balm and catnip, also

known as catmint. It can be easily grown in an

enclosed garden, in containers or even indoors,
providing you with fresh, organically grownleaves whenever you need them.

Health Benefits of Mint
The high antioxidant content in mint makes

it beneficial to your health. The herb contains

vitamins A and C, as well as minerals like zinc,calcium, copper and magnesium. The mentholon the leaves of the plant has analgesic andlocal anesthetic properties. Mint can also be
used to help:

Relieve allergy symptoms Rosmarinic acid,an antioxidant and anti-inflammatory agent
in mint, has been studied for its potential in

helping to relieve seasonal allergy and asthma
symptoms. This antioxidant works by inhibiting
COX-1 and COX-2 enzymes, reducing the levels
of inflammatory molecules and eosinophils orallergy-related white blood cells, leading tosignificantly decreased symptoms.

Ease digestive problems Mint helps

increase bile secretion and encourages
bile flow. Peppermint, in particular, hasbeen found to relieve pain and discomfort

caused by gas and bloating. It may also help
alleviate gastric ulcers and irritable bowel
syndrome.

241

HERBS / AROMATIC / MINT
Relieve nausea and headache The

Help relieve discomfort for first-time
mothers who are breastfeedingrefreshing scent of mint provides quick relief

Peppermint water may help prevent nipple

for nausea and has been added to soothingbalms intended for nausea. Simply crushingcracks and pain in first-time mothers who

and inhaling fresh mint leaves may provide theare breastfeeding.

same effect.

Calm skin irritations When applied

Help clear congestion Mint cools andtopically, mint lotion may help soothesoothes the throat, nose and other parts ofirritation associated with insect bites.

the respiratory system, and helps alleviate

congestion brought on by coughs and colds.
Promote relief from pain and fatigue If you

are feeling depressed, stressed, anxious, sluggish
or exhausted, mint may be useful. It was also
found to help increase pain threshold in humans.

Growing Mint
Mint can be started from seed, from cuttings orfrom a runner. A runner is a long stem growing awayfrom the main plant, which often extends new roots
into the soil. These rooted stems can be used if you
carefully dig them up.

Most types of mint require similar care. And, as true

mint varieties are known to cross pollinate, it's wise

to plant different mint types away from each other.

Before choosing the type of mint you like inyour garden, be sure it's well suited for yourgrowing region and for your intended use.
Some varieties are very difficult to start from a seed,so consider using a transplant or cutting.

To prepare your soil, mix 25% vermicompost, 25%

coco peat, 25% fine sand and 25% garden soil. Ideally,
use a clay pot with a drainage hole for adequate soil
drainage. Prior to adding the soil, cover the hole witha small stone to assist with drainage.

242

How to Plant Mint Cuttings
If you're using a cutting from a healthy plant,
use scissors to cut the plant cleanly 4 to 5

inches long (10 to 13 centimeters) and justbelow a node. The node is the point on the stem
where the leaves emerge on both sides. Prior toHarvesting Mint
Harvesting and pruning serves the same

purpose to keep your bed of mint healthy. Your

goals are to keep the plant from flowering

planting your cuttings, remove the leaves fromand going to seed, to prevent the stems fromone-half to 1 inch (1 to 3 cm) deep.

circulation throughout the plants. Use a sharp

the bottom of the stem. Plant them in the soil

You can make a hole with a pencil or with yourfinger, gently placing the end of the cutting

into the soil and tamping the soil gently down.

becoming too woody and to provide good air
pair of scissors to cut the stems, as they arestrong and pulling may rip out an entire plant.

Once all the cuttings have been planted, gently

When the plants are allowed to flower it reduces

wet. For the first eight to 12 days, the plants

leaves. Anytime you need a couple of sprigs,

water the soil until it's damp but not thoroughly
will appreciate a bright location but not direct
sunlight. It's best to water them daily in themorning hours until the soil is moist but not

wet. You will see new growth from your cuttings
within the first two weeks.

Another option is to start your cuttings in waterindoors during spring. Place the plants in awell-lit location and make sure the water does
not reach the remaining leaves on the stem.

Usually, after just one week, your plant should
show small white roots. One week later, thecutting will be ready to be planted in soil.
Once the plants are well-rooted they will

the quality and potency of the flavor of thenever be afraid to harvest. However, if you think
you'll need a large quantity, consider waiting

until pruning time. Plants can be pruned when

they reach 8 to 12 inches (20 to 30 cm) in height.

When harvesting your mint, it's best
to pick early in the morning as theleaves tend to be more potent.

appreciate being in an area with plenty

There are several ways to store your fresh herbs

throughout the first year. Consider mulchingtwo. You can freeze them by washing them firstof sunlight. Keep new plants well-wateredif you aren't going to use them in the first day oraround your plants as it helps to keep theand patting them dry, then spread them on asoil from drying out, prevents the mint fromspreading too far out of control and helps toinsulate the plants in the winter months so they
better withstand freezing temperatures.

single layer on a pan and place the pan in thefreezer. These herbs can also be air-dried bytying a bunch together with a rubber band andhanging them upside down for several days in adark dry room. Once they’re frozen or completely
dry, store them in an airtight container.

DID YOU KNOW?
The more you pick mint, the fasterit tends to grow!

243

HERBS / MEDICINAL / ASTRAGALUS

HOW-TO-GROW

HERBS(Culinary)244

How to Grow Chia Seeds
Best time to plant:

Early spring

Harvest:Late spring toearly summer

Chia seeds are harvested from the plant
Salvia hispanica, a flowering plant that is amember of the mint (Lamiaceae) family. Chia
is native to central and southern Mexico andparts of Central America. Due to its popularity, it
is now grown commercially in several countries

around the world, including Argentina, Australia,
Bolivia and the U.S.

Regarded as a superfood, you may wantto consider growing some chia plants in yourbackyard. As you’ll learn later, the potential

health benefits chia seeds bring is too hardto ignore.

Health Benefits of Chia Seeds
While you may be aware that chia seeds

DID YOU KNOW?
You should avoid chia if you have aknown allergy to nuts, seeds, mint orother members of the mint family.

are nutritious, you may not know about the
specific attributes known to make them sobeneficial. For starters, a 1-ounce serving(about 2 tablespoons) of chia seeds

contains 138 calories, 5 grams of protein,

10 grams of fiber and 9 grams of fat. Chia
seeds are good for you because they:CHECK-CIRCLE Boast very high levels of antioxidants

CHECK-CIRCLE Contain ample amounts of vitamins A, B, C and E

CHECK-CIRCLE Are rich in omega-3 fatty acids — even more so

CHECK-CIRCLE Are a good source of iron, magnesium,

than flaxseed — and unlike flaxseed, chia canbe stored long-term without fear of rancidity

phosphorus, potassium and zinc

Similar to all grains and seeds, chia seeds contain phytates, also known as phytic acid, which areconsidered anti-nutrients. These compounds are known to block the absorption of certain minerals
and other nutrients, which is why you'll want to limit your consumption. Also, to reduce phytates,consider soaking chia seeds prior to eating them.

To prevent digestive upset due to their high fiber content, limit your intake of chia seeds to 1 to 2

ounces a day. In addition, since they are able to absorb up to 12 times their volume when introduced
to water, you'll want to stay well hydrated when consuming whole chia seeds.

245

HERBS / CULINARY / CHIA SEEDS

Growing Chia Plants
Chia is hardy in USDA zones 8 to 11. It is characterized as a desert plant that grows well in sandy

loam soils. Chia plants need moisture during the growth cycle but can cope with moderate drought
once established. The plant resists insect pests and diseases, perhaps in part due to the natural

repellent properties of chia leaves. Chia's pest and disease resistance make it highly desirable
for organic production.

Given proper conditions and ample space to grow, chia is one of the easiest herbs to grow. If you areinterested in growing a full plant from which you can harvest chia seeds, you can either make spacein your garden or plant chia in containers. Another option is to sprout chia, which I will address laterin this article. Gardening experts provide the following helpful information on how to plant chia:

CHECK-CIRCLE Due to chia's frost intolerance, you'll want
to plant your seeds early in the spring

CHECK-CIRCLE Choose a sunny, well-drained area ofyour garden

CHECK-CIRCLE Rather than dig a hole, you can simply rake
and loosen the soil bed and lightly sprinkle
a small amount of seeds over the area

CHECK-CIRCLE After applying the seeds, gently press theminto the soil or scatter a small amount ofsoil over them

CHECK-CIRCLE Water the area well and continue towater your chia seeds whenever the soil
is dry to the touch, until the plants are
well-established

As an alternative to direct sowing in the ground,
SF Gate suggests you can start chia indoors

CHECK-CIRCLE Thin the plants when seedlings appear tomaintain proper spacingin March or April. Under proper conditions, theseeds will germinate in three to 14 days. Plant
your chia seeds indoors by:

CHECK-CIRCLE Scattering a small amount of chia seeds on top of a moist paper
towel or over a seed-starting mix

CHECK-CIRCLE Watering the seeds immediately and keeping them moist and warm
CHECK-CIRCLE Exposing them to six to eight hours of bright light every day
CHECK-CIRCLE Waiting until the seedlings are at least 6 inches tall — or roughly
four to six weeks after germination — before plucking them out

individually and transplanting them into your garden or containers

246

HERBS / CULINARY / CHIA SEEDS
When transferring your seedlings to thegarden, be sure to maintain 12 to 18 inchesof spacing on all sides. When transplanting

them into containers, start with a large pot toensure it will accommodate future growth as

the plant matures. Chia plants can easily grow

3 to 5 feet tall and about 18 inches wide. Flowers
will generally appear about four months after

germination. Your plants must flower if you wantto harvest chia seeds.

Harvesting Chia Seeds
The key to harvesting chia seeds is to wait for the flower
spikes to fully develop. Chia flowers will attract bees,
butterflies and hummingbirds to your garden. Afterthey are pollinated, the flowers die back and tiny seeds
develop. You can encourage bloom production bydeadheading the flowers.

The best time to begin collecting individual flower heads isafter most of the petals have fallen off. You can place

harvested flower spikes on a drying rack or inside an open paper
bag so air will circulate in a manner that will dry the flowers.

Once the flowers are completely dry, you cancrush the spikes by hand, which will reveal
the seeds. You'll want to separate the dry
plant material from the seeds. Maintain theseeds in dry form until ready for use.
As soon as you rinse chia seeds, they
will begin to absorb water, whichmeans you'll need to use them rightaway. If you do not harvest the seeds

and they are allowed to spill out on the
ground, you can expect sparrows andother seed-eating birds to devour them.
247How to Grow Cilantro

Best time to plant:

Late spring or

early fall

Harvest: 50 to 55 days ater planting

Cilantro (Coriandrum sativum), a memberof the carrot and parsley family, has a verdant,
fern-like appearance, and is easy to harvest.
The more mature it is, the more feathery it

appears. Its fanlike leaves are easy to chop
to add to dishes. Cilantro seeds, better

known as coriander seeds, are also used as aconfectionery seasoning and spice. Growing thisherb in your garden is sure to be a delicious andhealthy investment.

Health Benefits of Cilantro
Cilantro's shiny, scalloped leaves contain its

share of potent compounds that give it multiple
health benefits. Clinical studies have found it

to be antibacterial, antifungal, antiseptic anddisinfectant, the most prolific of these being:
CHECK-CIRCLE Antioxidant polyphenolic flavonoids likequercetin, kaempferol, rhamnetin and apigenin

CHECK-CIRCLE Minerals like potassium, iron, calcium,
manganese and magnesium

CHECK-CIRCLE Vitamins A, C and K, as well as B vitamins

In addition to cilantro leaf having medicinal
uses as far back as Babylon, coriander

seed oil has also been used forathlete's foot, as a pain reliever andantibacterial, among other things, due
to its linalool content.

Growing Cilantro
Unlike many herbs, cilantro is an annual, meaning it must be planted rather than appearing

voluntarily every year like perennials (usually) do. It grows best in cool weather; it doesn't mind moresun during the spring and fall, but in warmer climates, it should be planted in areas of partial shade,if possible, and the plants kept moist, especially during the warmest seasons.
248

HERBS / CULINARY / CILANTRO
It’s easy to start planting with seeds straight

into the garden, one-half inch deep (about 1.25cm) in easily drained soil in a sunny spot (orshady in a particularly hot climate), and after
the last hard frost if possible. Growing insidefor later transplant into the soil outside is notrecommended. However, you can also growcilantro in pots to place in a sunny window, patioor porch. Just make sure the pots have gooddrainage.

Here's a tip many gardeners swear by:
splitting half your seed to encourage
germination. You can split the little
round seeds using your thumbnail
against your palm or a sharp knife on
a cutting board, and then plant themalong with whole seeds if you'd like.

Once the seedlings pop up, thin them to standabout 4 inches (about 10 centimeters) apart,

although the plants don't last long enough tobecome crowded. Cilantro usually grows to
between 6 and 10 inches (15 to 25 cm) inheight and, like many other herbs, harvesting
the leaves encourages plants to spread;most varieties reach 4 to 10 inches (10 to 25 cm)
in width.

Because cilantro is an early bolter, especiallywhen the days get longer and the temperaturesoars, you may want to look for other varieties
labeled "bolt resistant."

You can expect problems like pests or diseases

to be practically nonexistent when it comes togrowing cilantro. One thing cilantro loves is richorganic matter, which can consist of broken

down and decayed leaves, compost and animal

The Spruce suggests two
superior seed varieties:
Santo and Marino, which arefull of flavor and slow to bolt.

manure to improve the soil. Something to note isthat over-fertilization may release too much

nitrogen into the soil, which can diminish thevibrance of the flavor.

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HERBS / CULINARY / CILANTRO

Harvesting Cilantro

You're generally able to begin harvesting in 50 to 55 days

(which you might want to write on your plant markers, alongwith the date the seeds were planted as a reference). You'll notethat when you plant a patch or row of cilantro, every plant tends
to reach its peak all at the same time. You no sooner get started

with harvesting than it begins to bolt. You can circumvent this byplanting smaller amounts at two-week intervals throughout theseason to prolong the harvest.

To harvest cilantro, pinch off stems toward

FUN FACTthe upper part of the plant. If the plant begins
producing pale mauve-colored flowers, thatmeans the leaves are now slightly more bitter, but

Cilantro tastes soapy to people

they’re still edible; try using them in a salad. The

that makes them sensitive tobees and other pollinating critters to your garden.

who possess a particular gene

blossoms are also excellent at attracting desirable

the aldehydes in this herb.

Tips for Storing and Freezing Cilantro
Cilantro will last for several days, especially if you wrap them loosely in a dry paper towel to wick off any

moisture before refrigerating it. If they're soaking wet, gently shake off the excess moisture and wrap them in adry paper towel. Whether you wash cilantro before refrigerating it or waiting until you use it, keeping it dry instorage is key. Another storage method is placing the cut ends in a glass of water in the refrigerator, again,
covered loosely with a plastic bag.

When freezing herbs like cilantro, which is a good preservation technique for herbs with a high water content,
you'll want to use the leaves when they're at their freshest and most flavorful (harvested in the morning when
they're still dewy, if possible). They may become limp, but still retain their flavor for several months. Here's thedrill for freezing cilantro whole:

If you'd like to freeze cilantro for later use

1.

Use paper towels to pat them dry (although completely dry

2.

Spread leaves on a baking sheet or other flat surface

3.

Cover with waxed paper (freezing plastic wrap isn't

When cooking with chopped cilantro, addfrom falling off the tray.

the contrary, aren't adversely affected

is not necessary).

individually so they don't stick together.

in cooking, doing so in ice cube trays is

an innovative method. Just pop a few into
cilantro cubes into your soups and stews.

recommended) to keep them clean and to prevent them

it toward the end. Coriander seeds, on

4.

When they're frozen solid, remove them from the tray, placeby heat. They can actually be roasted

5.

Label the containers and include the date.

aroma, which is delicious and adds a nicethem in airtight containers and return to the freezer.

in a dry skillet until they take on a nutty

texture when they're crushed and used incurries and dips.

250

How to Grow Cumin
Best time to plant:

SpringHarvest:Fall

Cumin (Cuminum cyminum) is one of themost popular spice in the world, second only to
black pepper. A member of the parsley family,

cumin seeds have been prized for thousands ofyears and are best known in their ground form

as a spice with a warm, earthy flavor that adds

depth and a bit of kick to a wide variety of foods,
earning it a starring role in many spice blends.
While you may be tempted to head to thesupermarket to stock up on this versatile

spice, you can easily grow cumin in your own

backyard. Once you collect the seeds, put themin a coffee grinder and you'll have fresh, groundcumin whenever you need it.

Health Benefits of Cumin
Cumin seeds, not to be confused with black

cumin or black seed, which are entirely different
plants, are a good source of iron and contain anumber of other nutrients including manganese,copper, calcium, magnesium, vitamin B1 andphosphorus.

Cumin essential oil has shown promisefor relieving the symptoms of irritablebowel syndrome, including stomach

pain and bloating. The plant’s active
components, including terpenes,
phenols and flavonoids, also

exhibit anticancer and antidiabetic

properties. In fact, cumin has beenfound to work better than the drug

glibenclamide in treating diabetic rats andsimilar benefits were found in a human study.

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HERBS / CULINARY / CUMIN
Cumin also has antistress, antioxidant and memory-enhancing activities. Its antioxidant properties
were evaluated in a 2004 study, which found that the spice was far more potent than vitamin C.
Moreover, it acts as an expectorant that can loosen mucus and phlegm in the respiratory tract,

making it beneficial for people with respiratory disorders such as asthma and bronchitis. There's
even research showing that cumin could aid in weight loss and improve insulin metabolism.

Growing Cumin
Cumin is a flowering annual plant that grows to be about 12 to 20 inches tall, or about 30.5 to 51

centimeters (cm). Its short-lived flowers are pink or white (flowering begins midsummer) and yield

the cumin seeds used in cooking. The plant takes about four months to reach maturity and prefersa hot growing season.

DID YOU KNOW?
Cumin has antimicrobial andantibacterial properties that may help
lower the risk of foodborne illness andthwart multidrug-resistant bacteria.
If you live in an area with a short growing season,

you'll need to start the seeds indoors, generally about four to eight weeks before the final frost in yourarea, only transplanting them outdoors when temperatures are at 60 degrees F (16 degrees C) or
above and the plants are about 2 inches (5 cm) tall.
Seeds should germinate in about seven to 14

days. Soaking them prior to planting (for about
eight hours) may increase germination rates.

Cumin seeds don't tolerate transplanting

well, so it's best to use biodegradable pots thatcan be planted directly into the soil when thetime comes.

You can also plant cumin in containers, andsome suggest planting them in clumps rather
than rows, which helps support the sometimesspindly plants as they grow and keeps the seed
pods from spilling over onto the ground.
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HERBS / CULINARY / CUMIN
Because each cumin plant only produces asmall number of seeds, you'll need to growa lot of plants if you plan to use the seeds

regularly. Cumin does best in full sun, so choosea bright, sunny spot in your garden and sow theseedlings shallowly in the soil about 4 inches(10 cm) apart, in rows that are 18 inches (about
46 cm) apart.

Seedlings should be kept moist and wateredoccasionally, especially in dry weather, but

avoid overwatering, as this plant enjoys well-drained, sandy soil (but will tolerate most soil

types as long as it's fertile). If you live in a region

with long periods of dry heat, cumin may benefit
from misting.

Overwatered cumin plants can develop

root rot, while the plants are also susceptible

to aphids, wilt, blight and powdery mildew. Thatsaid, they're also known to attract beneficial
insects to your garden that can help keep
other pests away.

Harvesting
Cumin Seeds
Cumin plants must be watched closely latein the growing season as, left unattended,

the seeds will dry and scatter on the ground,making harvesting difficult if not impossible.
The plants may also ripen at different rates,
so be prepared to harvest some of theplants while leaving others behind.

The seeds are ready to harvest when

the flowers are done blooming and theclusters turn brown, typically in the fall.
The Homestead Garden recommends:

When some of the plants are ready, cut
down five to six cumin plants at the stemand place the pod clusters in a paper bag.
Tie it and hang the bag upside down in a
warm, dry place. After seven to 10 days, thepods will have dried. Rub the pods between
your fingers and the seeds will drop out for
immediate use or for storage …
You can also thresh the bag when it is readyto harvest: [B]eat the bag against a hardsurface to dislodge the seeds. Sift the seeds
through a mesh cloth to remove the chaff.
Be sure the seeds are completely dry

before storing them in a cool, dry location
away from direct sunlight. The seeds canbe saved for about two years. They canbe used whole or ground, but to preserve

freshness and flavor, grind what you needjust before cooking.

253

How to Grow Flax

Best time to plant:

Harvest: About 100 days after planting

Early spring

Flax (Linum usitatissimum) is among themost ancient of superfoods, with a history ofuse spanning over 10,000 years. The flax plant

grows to about 3 feet tall (around 1 meter) andhas narrow, pale green leaves and small blue
flowers. Once the flower drops off, a seedpod
forms in its place. Each seedpod contains

anywhere from four to 10 seeds. According toMother Earth Living, a small 4-foot (1.2 meter)square plot of flax can provide enough seeds"for a batch of bread."

Health Benefits of Flaxseeds
Flaxseeds are one of the best sources of alpha-linoleic acid (ALA), a plant-based omega-3

fat. They also contain a diverse mixture ofvitamins and minerals, including vitamins E,

K, C, B1, B2, B3, B5 and B6, as well as calcium,magnesium, phosphorus and iron. All of theseare essential to maintaining various functions inyour body and supporting good health.

FUN FACT

Flaxseed is also a rich source of lignans, aFlaxseeds contain 75 to 800 times

blocking properties that have been shown tofruits and vegetables!

plant compound with antioxidant and estrogen-more lignans compared to otherlower your risk of cancer.

In one study involving 6,000 female
participants, those who consumed flaxseed
were 18% less likely to develop breast cancer.
In another study, 15 men who ate 30 gramsof flaxseed per day had reduced levels of
prostate cancer biomarkers, suggesting alower risk of prostate cancer.

One tablespoon of flaxseed also contains 3 gramsof dietary fiber — both soluble (20% to 40%) andinsoluble (60% to 80%). Soluble fiber helps maintainhealthy blood sugar and cholesterol levels, andfeeds beneficial bacteria in your gut, while insoluble
fiber helps maintain digestive health by binding

water to your stools, allowing them to pass throughyour intestines quicker. This can help lower yourrisk of constipation, irritable bowel syndrome anddiverticular disease.

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HERBS / CULINARY / FLAX

Growing FlaxThanks to its adaptability, flax can be grown in most parts of the U.S. Ideally, selecta plot that gets plenty of sun with fertile, well-draining soil. Flax grows best incooler weather, so it’s ideal to start planting during early spring, once the riskof frost has passed.

You'll need about 1 tablespoon of flaxseed per 10 square feet (about 1 square meter). The seeds

are small, so the easiest way to sow them is to mix them with a small amount of flour, whichhelps separate them. Scatter the seeds across the surface of the plot, then use a rake to gently
mix them into the top half-inch of the soil.

Water gently and keep the soil moist but not soaked until the seeds have germinated, which takes
about 10 days. Once they've germinated, the plants tend to develop a robust root system andrequire less frequent watering. Adding a nitrogen-rich amendment to your soil can boost seedyield; otherwise, fertilizer is generally not needed.

Pests &
DiseasePrevention

As with most plants, a number of insects and diseases
can take their toll on flax. To minimize the risk of plantdisease, avoid growing flax in the same area for morethan three years in a row. Also avoid growing

flax in areas where you've previously grown potatoes
or legumes to minimize the risk of the fungal disease

Rhizoctonia solani. Some of the most common pests

and plant diseases known to attack flax include:

1. Flax bollworm

4. Fusarium wilt

inchworms with white stripes, and feedcauses mature plants to yellow

The larvae look like small green

on the flax flowers and seeds. Simply

remove them from the plant wherever
you find them.

2. Cutworms

Cutworms will eat the leaves. Sprinkle

diatomaceous earth around the baseof the plants to prevent cutworms, andpick off any found on the plants.

This soil fungus kills seedlings andand wilt. Infected plants need to be
uprooted and destroyed (do notcompost). The fungus remains in thesoil, so do not plant flax (or other plants
known to be affected by fusarium wilt)
in the area for at least three years.

5. Powdery mildew

Another fungal disease, powdery
mildew causes the plant to drop
its leaves and impacts its ability

3. Aphids

to produce seeds. Once it gains afoothold, it's difficult to stop it fromTo dislodge aphids, spray the plants

spreading. To prevent it, avoid

traps or soapy water can also be used.

drain well, as the wetness encourages

with a strong stream of water. Sticky

planting your flax in areas that don't
growth of the fungus.

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HERBS / CULINARY / FLAX

Harvesting Flaxseed
To get the seeds out of the pods, you have tocrush the seedpods open, a process known as

threshing. While simple, it requires a bit ofphysical effort. Take a bundle of flax stems you

collected and place them in a fabric bag. An old
pillowcase will do fine.

Tie the opening shut around the stems and place

the bag on a flat surface that will not be damaged
by some pounding. Using a block of wood, rockor rubber mallet, beat the pods through the bag.
Other strategies include using a rolling pin, or

stomping on the bag with a hard-soled shoe.
Once the pods have been crushed open, shakethe bag to loosen the seeds, then pour thecontents into a bowl. When all the bundles havebeen threshed, it's time to sift the seeds fromthe chaff. A coarse strainer or colander can be
helpful.

Flax can also be grown for its fiber, which can beused to make linen. If you’re planning to use only
the plant’s fiber, harvest it before the seeds form,
because this is when they’re at their best quality.
Alternatively, you can settle for a coarser fiber,
which will allow you to harvest seeds as well.

256How to Grow Ginger

Best time to plant:

Late spring or

early fall

Harvest: 50 to 55 days after planting

Ginger (Zingiber officinale) is a spice well

worth having on hand at all times. Not only is it awonderful addition to your cooking (and can beused in a number of beverages), but it also has
a wide variety of medicinal benefits, including
broad-spectrum antibacterial, antiviral,

antioxidant and antiparasitic properties.
Growing your own ginger is an easy andinexpensive way to ensure you always havethis medicinal wonder worker on hand. Growing
your own will also provide you with something

you won't get at the store — so-called "stem"

ginger, which has its own culinary uses. The

only way to get it is to grow your own, and dig
some out as you need it.

Health Benefits of Ginger
Ginger a rich source of antioxidants including

gingerols, shogaols and paradols, all ofwhich have documented anticancer activity.

Furthermore, because ginger helps prevent the
toxic effects of many substances (including
cancer drugs), it may be useful to take inaddition to conventional cancer treatments. It
has also been shown to:

Enhance the bronchodilation in asthmatics

DID YOU KNOW?

Improve blood glucose, triglyceride, totalcholesterol and LDL cholesterol levels in
diabetics. It also benefits diabetics byGingerol is the compound that

inhibiting carbohydrate metabolism andwarm, spicy flavor.

Relieve motion sickness, morning sickness

gives ginger its characteristic

improving insulin sensitivity.

in pregnant women and general nausea
and upset stomach

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HERBS / CULINARY / GINGER
Its potent anti-inflammatory effects make it aparticularly valuable tool for all sorts of pain relief.
For example, research has shown it can help:
Reduce knee pain associatedwith osteoarthritis

Decrease muscle soreness in athletes
Relieve menstrual pain in womenas effectively as ibuprofen

Reduce severity of migraine headaches
as well as the migraine medication

Sumatriptan, and with fewer side effects

Growing Ginger
Growing ginger is easy, and can be done either in a container, kept indoors or out or directly in yourgarden bed. Most growers tend to favor containers, as it's easier to control the soil and moisture thatway; plus, you can easily move it if it needs more or less light or heat.

All you need to get started is a fresh and healthy-looking leftover piece. Ideally, look for a firm, plumppiece with smooth skin and visible eyes — tiny yellow tips on the rhizome that will eventually develop
into new sprouts. While you could potentially grow it at any time of the year, it tends to grow best

if planted sometime between spring and fall; April through May tends to be ideal if growing themoutdoors. Here are some tips to propagate ginger:
If using a store-bought piece to propagate yourginger, or if the piece you're using seems a bit dry,soak it in warm water overnight. If pressed for time,
three hours of immersion will typically suffice. Whenreplanting a really fresh piece, such as a freshly
harvested rhizome that still has the plant stem on it,
you can forgo this step.
Plant it in a well-draining pot filled with quality
potting soil mixed with plenty of organic compost.
California Gardening suggests using a ratio of 90%
compost and 10% potting mix. The Spruce suggests
adding worm castings. If using a 5-1-1 potting mix,
be sure to add a complete vegetable fertilizer.
Alternatively, you can plant them directly into yourgarden bed, provided you've made the appropriate
soil amendments.
If you have a larger piece of ginger, go ahead andcut it into smaller bits. Press the ginger pieces into thesoil, making sure the eyes face toward the surface,then cover with a light layer of soil (just enough tocover the eye without burying it).

258

Water well, cover the pot with a clear plastic bag toraise the humidity level and place it in a spot withpartial sunlight. Mist regularly to maintain moisture.
Should the root dry out, its growth will be permanently
stunted. On the other hand, you'll want to avoid
overwatering, as soggy soil will encourage rotting.
So, keep soil moist but never soaking wet. A dripirrigation system can be helpful.

The Spruce also offers the following trick to raise the humidity level:"[P]lace your pot on a tray of small stones. Keep the tray full ofwater. This way it is always evaporating and adding moisture right
directly to the plant's area." If your soil is overly wet and you needto improve drainage, add some perlite or vermiculite into the mix.
Once green tips start to sprout — which may take up
to a month, depending on the temperature — remove
the bag and keep it in a warm room with plenty ofnatural light. An ideal temperature is right around 75
degrees F (24 degrees C). You can expect to begin
harvesting the rhizome in six to eight months.

HERBS / CULINARY / GINGER

Harvesting Ginger
If you planted your ginger in the spring, it'll beready for harvest in the fall. The easiest way toassess whether it's ready for harvest is to lookat the size of the plant stems. The root isready for harvest when the stems have reacheda height of at least 3 to 4 feet (about 1 to 1.2

meters). The taller the plant, the larger the root.
You can either dig out the entire root, or simply
snip off a piece for immediate use, leaving therest. If you want mild-flavored "stem" ginger

for a culinary twist, harvest only what you needeach time as the root will become "hotter" as theouter skin begins to dry out.

Remember to save some pieces to repropagate
your ginger plants. Either select a plump, firm

piece and cut in to smaller pieces, as you did

before, or simply replant smaller rhizome pieces
still attached to the plant stems. This way, you'll
be able to maintain a continuous supply of

ginger year-round. In winter months, you could
simply bring the pot indoors.

Storage Tips
Fresh ginger will keep for at least three weeks in the

refrigerator. To maximize shelf life, place a whole, unpeeled
piece in a resealable plastic bag; squeeze the air out andplace it in the crisper drawer. If the piece has been cut
or peeled, blot the moisture off with a paper towel
before storing.

If left out on the counter, it'll dry out within days. Oncethe ginger starts to wrinkle, it will have lost much of its flavor
and medicinal potency. Grated ginger can also be frozen

for about six months, saving you a bit of time and cleanup
when cooking.

259

How to Grow Marjoram
Best time to plant:

SpringHarvest: Six weeks after planting

Even if your cupboard is stocked with a few

dozen of the most common spices and herbs,

chances are marjoram (Origanum majorana)

is not one of them. One reason may be thatmany confuse it with oregano, in part because

their botanical names and traditional monikers
are similar.

Health Benefits of Marjoram
Marjoram is grown as an herb to flavor dishes
but, just as importantly, imparts several

impressive health advantages. It’s known as ananti-inflammatory that increases digestive
enzymes for improving problems with tummy
troubles, and benefits your heart due to its

ability to maintain normal blood pressure andoptimize cholesterol levels.

It also contains compounds that are antifungal,
antiseptic, antiviral and antibacterial, whichmakes adding it to your food good for staving

off a number of illnesses, including cold, flu andeven food poisoning andstaph infections. As an

essential oil, marjoram

has been identified for its

DID YOU KNOW?

ability to reduce insomnia,

Oregano is also sometimes known as “wildoverall, lift your mood andsweeter, oregano has a strong “piney” taste.

stress and anxiety andmarjoram.” While marjoram is milder andsense of well-being.

Organic Facts adds that marjoram is goodfor improving brain function and may help
prevent age-related decline and dementia.
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HERBS / CULINARY / MARJORAM

Growing Marjoram
While marjoram is a perennial herb, meaning it comes back year after year, in colder climates

it won’t; it doesn’t take kindly to freezing temperatures, so where frost is imminent, marjoram isconsidered an annual. However, it’s easy to propagate from stem cuttings and can be grown just as
easily indoors or out. The “Cliff Notes” on growing marjoram are fairly straightforward, according toPlanet Natural:

It requires full sun or partial
shade; rows should be spaced
8 to 12 inches apart with thesame distance between plants.

When planting the seeds outdoors, marjoram should

germinate in about 10 days and reach maturity in 70 to

90 days. According to the University of Illinois Extension, you
can also soak your marjoram seeds overnight tospeed up the germination process. As it happens, however,

marjoram is one of those plants that thrives even in poor soil

if the soil is also able to thoroughly dry in between waterings.

It also tends to sprawl, making it
an attractive plant to enhanceyour overall garden theme. This
herb also grows well indoors incontainers, and it does well on asouth-facing window sill.

An alternative to growing marjoram
from seeds outdoors is to growindoors under grow lamps, which
you could begin a few months before

spring, but unfortunately, only half ofthem will germinate.

Pest Prevention Tips

Good air circulation is important to discourage pests like aphids andspider mites, especially in areas where high humidity is a problem, so a little
wider plant spacing might be necessary. Tips to minimize problems withsuch pests in your garden usually require forethought and action sooner
rather than later, including:

CHECK-CIRCLE Keep dried leaves and other debris cleared away from the groundherbs like marjoram are growing in, as they, too, may carry“alternate hosts.”
CHECK-CIRCLE If you see one or more plants severely infested with pests, remove
them immediately, place them in a plastic bag that ties securely
and put them in the trash for removal from your premises.
CHECK-CIRCLE Treat your plants with organic neem oil or a mild soap suds spray,
remembering to spray the ground around the plants, stems and theunderside of leaves. Repeat the process after it rains (after moisturedissipates) and once a week.
To discourage rot, wilting, black spots or other types of plant diseases, water
minimally (drip irrigation is a good idea) and use sulfur dust to slow

the progression of the disease. On a positive note, in the garden, marjoram
draws butterflies and other beneficial insects.

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HERBS / CULINARY / MARJORAM

Using Root Cuttings
Besides perpetuating your healthy marjoram plants
by digging them up and taking them indoors toplant in pots when frost is imminent, Mother EarthNews further advises:

Harvesting Marjoram
Marjoram grows fairly quickly and should remain
constantly available when it’s continually

harvested. To dry sprigs of marjoram, choosing
stems that look as if they might flower soon will
help perpetuate the plant so it doesn’t flower
and go to seed too quickly.

That’s also when the flavor is considered “peak;”however, even the flower buds are edible andadd a lovely, fragrant essence to vinegars andto make olive oil-based dressings.

Line up 3-inch-long marjoram sprigs on a

dry baking sheet, place in an oven set at 150

degrees F (65 degrees C) and bake for twoor three hours. This method retains both theessential oils in the herb as well as the vibrantgreen color. Store the stems with their leaves

intact sitting upright in a jar or similar container

Most marjoram plants are grownfrom cuttings, so they are well rooted
and ready to grow as soon as you
transplant them into warm soil. Afterthe last spring frost, set out plants infull sun, in soil that is gritty and fastdraining with a near-neutral pH.
When cuttings are taken in midsummer in order toroot them, marjoram should regroup quickly enoughfor you to get a second cutting of sprigs by early fall.
Three-inch-long stem tips sans flower buds can beperpetuated nearly indefinitely by taking a few easy
steps, then repeating the process:

CHECK-CIRCLE Remove all but the topmost six or eight leaves
from each sprig.
CHECK-CIRCLE Place the cut part of the stems in moist seedstarting mix.
CHECK-CIRCLE Place the “starts” in a warm, shady spot,
keeping them constantly moist.
CHECK-CIRCLE In about three weeks, vigorous new roots will bevisible, which should be transplanted to 6-inch
pots filled with potting soil, and transfer tolarger pots when the main stems grow to 5 or 6
inches in height.
CHECK-CIRCLE In a few weeks, pinch back the tops toencourage branching, which should continue
through the fall, winter and spring, at which
point new cuttings can be taken to transplant
into your outdoor garden.

in a cool dark place.

As an alternative, you can cut small bundlesof the herbs, tie them together with twine orburlap, and hang the bouquets upside down
in a dark, well-ventilated room, preferably nottouching other bundles you may have drying.

When dry, you can also strip the leaves from thestems and store them in a dry glass jar away
262

from sunlight. Unlike some other herbs, the driedversion imparts nearly the same essence as the
fresh leaves. Whenever you need a little extra

flavor, just strip off the leaves in the equivalentof a teaspoon or two, depending on the amountneeded. If you have any left over, use it in a finemesh bag in sachets, potpourri or floral wreaths.

How to Grow Parsley

Best time to plant: March or April, andHarvest: Year-round, in the morning

late summer

Whether you prefer curly or flat varieties,

parsley (Petroselinum crispum) is more thana garnish or natural breath freshener. Rich invitamins K, A and C, as well as minerals like

calcium and iron, parsley can be easily grownoutdoors when ground temperatures are above
50 degrees F (10 degrees C), or indoors year-

round. Despite being a slow germinator, parsley
does well when maintained in moist, welldrained soil with decent sun exposure.

Parsley is packed with flavonoids andvolatile oils known to provide numerous

health benefits. This nutrient-rich herb has

been shown to act as a diuretic, aid diabetes

management, build strong bones, fight cancer,
reduce inflammation and strengthen yourimmune system.

Health Benefits of Parsley
As mentioned earlier, parsley possesses nutrientsand bioactive compounds that may help support
your health. Here’s a summary of publishedstudies that show the potential of this plant:
Act as a diuretic In addition to its historicaluse, animal studies have validated the diuretic
effect of parsley. It is also useful in addressing
gallbladder and kidney stones and aids yourrecovery from urinary tract infections.

FUN FACT
Parsley is a versatile herb that can be used invarious ways. Add it into vegetable juice, blended
into smoothies or even used as herbal tea!

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HERBS / CULINARY / PARSLEY
Contains anticancer compounds Twoof the anticancer compounds identified inparsley are apigenin and myristicin. According
to research published in the Journal of Cancer
Prevention:

Several studies have demonstrated theanticarcinogenic properties of apigenin
occur through regulation of cellularresponse to oxidative stress and DNA
damage, suppression of inflammation
and angiogenesis, retardation of cellproliferation, and induction of autophagy
and apoptosis.
A 2015 study validated apigenin's potential
role in the prevention and/or management ofAids diabetes management An animal

study involving diabetic rats, published in

the journal Phytotherapy Research, validated
the use of parsley for managing blood sugar
levels. The study authors stated:[D]egenerative changes were significantly
reduced or absent in the hepatocytesof diabetic rats treated with parsley.
Diabetic rats treated with parsleydemonstrated significantly lower levels ofblood glucose, alanine transaminase andalkaline phosphatase. The present study
suggests parsley demonstrates a significant
hepatoprotective effect in diabetic rats.
Possesses anti-inflammatory properties

Research showed that flavonoids in parsley

contain anti-inflammatory properties thanks
to its inherently powerful antioxidants.
Furthermore, these flavonoids may also help
lower the risk of ulcers from forming in thegastrointestinal tract.

264

breast cancer. Regarding myristicin, an animal
study published in the South Asian Journal ofCancer suggests:[M]yricetin increased the antioxidant
levels in plasma, erythrocyte lysate
and breast tissue, and was effective
in preventing the oxidative damage
induced by the carcinogen 7,12-dimethyl
benzanthracene (DMBA).
(DMBA is a procarcinogen with selectivity forbreast cancer in the experimental female Wistar
rats used in the research.)HERBS / CULINARY / PARSLEY

Growing Parsley

As a biennial plant grown as an annual, parsley is best suited to U.S. Department of Agriculture hardinesszones 5 through 9. Flat-leaf parsley typically has a stronger flavor than its curly cousin, which is the type mostrecognizable as a plate garnish. Given the right conditions, you can easily grow parsley indoors year-round. Be
sure to use organic seeds. Below are some of the factors to consider when growing parsley:

Germination

Seeds germinate slowly, perhaps taking
as long as six weeks! You can speed up
germination by soaking parsley seeds in water
overnight prior to planting them.

Sun

Set plants in full sun to partial shade.
In warmer climates, your plants will
do better if they receive afternoon
shade protection from the sun.

Sowing indoors

Use starter pots with drainage holes, and sow
several seeds per pot. Always use a soilless
potting mix because garden soil drains poorly
and is too heavy to use in pots. Sow seeds 1 to 2
inches apart and about one-quarter inch deep.

Sowing outdoors

When the soil temperature is around50 degrees F (10 degrees C), plant yourseeds 1 to 2 inches apart and about onequarter inch deep.

Water

To encourage germination, keep your soil
moist but not waterlogged. Once yourplants reach full size, they will need 1 to 2
inches of rain or supplemental water every
week to flourish. Proper watering is vitalto keeping parsley happy — with dry soil,
the plant withers, while overwatering willcause root rot.

Soil

Choose rich, moist, well-drained organic soil.

If you have a good crop of parsley going strong in your vegetable garden when the weather is cooling off,some have had success potting a few of the hardiest plants and bringing them indoors. If you are successful

in keeping your parsley plants alive through the offseason, you may be able to transplant them back outside in
the spring. Be sure to remove any flower stems that may appear to prevent the plants from going to seed. As aperennial, parsley plants will naturally flower and go to seed in the second year.

Harvesting Parsley
Harvesting parsley is a breeze. Once the plant reaches

maturity, as evidenced by vigorous growth, you can snip

individual outer stems whenever, as often as you'd like. Whenyou harvest the outside stems (the ones that grew first), theplant will respond with new growth from the center. Always cut
stems close to the ground. Avoid snipping the tops andleaving bare stems because doing so will stunt new growth.
While fresh is best, washed parsley that is allowed to air dry

can be frozen in plastic bags to prolong its use. Another option
is to air dry parsley or use a food dehydrator for a few
minutes at a setting of 100 or 110 degrees F (37.7 to43.3 degrees C), just until all moisture is removed.

265

How to Grow RosemaryBest time to plant:

SpringHarvest:Spring to

Rosemary (Rosmarinus officinalis) is a woody,perennial herb that is fragrant, evergreen

and native to the Mediterranean. While somegardeners plant a rosemary bush in theirgarden to harvest the herb, others use it to

add beauty and fragrance, without ever using
the leaves.

The plant has needle-like leaves and pink,

purple or blue flowers. It blooms during springand summer in temperate climates, but may

flower constantly in warm climates. Interestingly,
this herb may grow upright or as a trailing plant
along the ground.

Rosemary may be used in multiple ways in yourhome and is extremely hardy, faring well both
inside and outside, in the ground or in a pot.

Although it loves the light, heat and humidity are
not a must, making indoor growing easier thanother herbs. Planting and cultivating a rosemaryplant are not difficult and may bring you yearsof seasoning for your kitchen and perfumed
landscape pleasure.

Health Benefits of RosemaryNot only is rosemary a fragrant herb that works
well in your cooking and as a scented homedécor, but it also has medicinal
benefits. As a member of themint family, it is a rich sourceof antioxidants and anti-

inflammatory compounds

Ancient Greeks wore garlands ofneutralizing the effects of freewith their memory and learning.

that play an important role inradicals.

266

FUN FACTrosemary while studying to help

summerHERBS / CULINARY / ROSEMARY
Rosemary contains carnosic acid that appears to have some

protective effects against stroke-induced brain damage, as well

as neuroprotective effects. Some studies also found that rosemary
may help protect against age-related cognitive problems,and exhibits anti-inflammatory and antitumor properties.
The antiaging properties of rosemary may also have an effect on
your skin, healing blemishes and wounds.

In one study, researchers found that when rosemary wasadded to ground beef, it reduced the number of carcinogenic
compounds that were formed after certain cooking methods.
Moreover, rosemary may benefit your working memory andconcentration, as researchers found that individuals who were
exposed to its oil extract demonstrated improved speed andaccuracy of cognitive performance.

Growing Rosemary
If you have purchased a small plant from theto plant them at least 3 feet (about 1 meter)apart to allow ample room for growth.

garden store, you'll want to dig a hole as big as

If you live in northern climates andthe pot all the way around and on the bottom

than 15 degrees F (-9 degrees C), you'll want

the pot the plant comes in. Press on the side of

to loosen the soil and small roots from the side,

so the plant and entire root ball slides out easily.
Once out of the pot, loosen the soil aroundthe roots and place it in the hole. Backfill thehole with soil and tamp it down to remove air
pockets around the roots.
Rosemary plants growslowly the first year after
planting and pick up
speed in the next

commonly experience freezing weather lower
to grow your rosemary in a pot and bring it induring the winter months. While inside, keep

the plant in a south facing window and do notharvest if it is not actively growing. By the end of
winter, the plant may appear a bit raggedy,

with dried up needles and sparse stems.

However, after hardening off the plant, place it
outside and it should
return to full healthrather quickly.

years. If you want toharvest a significant
amount of the herb

by your second year,
you'll want to forgo
a smaller plantand opt for a larger
pot. In warmer

The hardening process allows the plant to
get used to being in full sun and helps prevent
shock. It's easily accomplished by setting theplant outside for two to three hours the firstday and gradually increasing the time over 10days until it is outside full-time.

climates they growquicker, so you'll want
267

HERBS / CULINARY / ROSEMARY

Propagating Your Rosemary From Cuttings
When harvesting rosemary, snip the tender end shoots that aren't

woody as they are the best to use in your cooking. If you want to dry somerosemary for use in wreaths or to store for use in the winter months you'll
clip the same type of tender shoots and tie several together in bunches
at the base of the stem. Hang these upside-down in a cool dry area.

Once the stems are dry you can strip the leaves by running your fingers
along the stem. Rosemary may also be preserved by freezing the

sprigs. Alternatively, the leaves may be dried flat and stored in an
airtight container.

Harvesting Rosemary
When harvesting rosemary, snip the tender end

shoots that aren't woody as they are the best to use
in your cooking. If you want to dry some rosemary foruse in wreaths or to store for use in the winter months
you'll clip the same type of tender shoots and tie

several together in bunches at the base of the stem.
Hang these upside-down in a cool dry area.

Once the stems are dry you can strip the leaves

by running your fingers along the stem. Rosemary
may also be preserved by freezing the sprigs.

Alternatively, the leaves may be dried flat and stored
in an airtight container.

Caring for Your Rosemary Plants
Rosemary grows best in hardiness zones 6,

7, 8 and 9. It loves least five hours of direct
sun and does well when the pH of the soil is
between 6 and 7. Once planted in the soil,

taking care of a rosemary bush is relatively
simple. The plant does best in dry soil andis prone to root rot. Allow the soil to dry out

before giving the plant a good watering. Soilthat drains well will help reduce the amount ofwater that sits for long periods of time against
the root system.

Good air circulation around your plants is anoften-overlooked tool that reduces the amountof dampness that remain around your plants.
The rosemary bush doesn't require frequentfertilization. One treatment in the early springwith a fish/kelp emulsion will start the plantout well for the season and provide you withgood harvest.

During the spring season your plant requires agood pruning after it flowers. During pruning it

is not good to take more than one-third of theplant at a time and important to make yourcuts above a leaf joint.

268

How to Grow Saffron
Best time to plant: September and October

Harvest:Fall

Saffron is a spice derived from the stigmas ofthe purple crocus flower (Crocus sativus), which
blooms once a year. Due to the fragile stigmas
needing to be picked by hand, harvesting
saffron is a labor-intensive job.

Notably, about 90% of the world's supply ofsaffron is grown in arid fields across Iran. Mostof the crop is harvested by women who earn
about $5 per day picking saffron threadsby hand. Other countries producing saffron

include Afghanistan, Italy, Morocco, Spain, theNetherlands and the U.S. Saffron gives many ricedishes, including paella, its characteristic taste

and golden-yellow color. In addition, this prized
herb is featured in bouillabaisse, a traditional
French fish stew.

If you want to have access to your own saffron

and circumvent its high prices, consider growing
your own flowers instead. Your body will also

thank you in the long run, as saffron has beenshown to possess health benefits as well.

DID YOU KNOW?
Saffron is regarded as the world’s
most expensive spice by weight!

Health Benefits of Saffron

Consider the following research on some of thehealth benefits of this time-tested herb:

Cancer — The anticancer potential of saffron was highlighted in a 2013 study published in the journal
Pharmaceutical Biology. After reviewing the current research on saffron, the researchers stated,"Saffron possesses free radical-scavenging properties and antitumor activities. Significant cancer

chemopreventive effects have been shown … Based on current data, saffron … could be considered asa promising candidate for clinical anticancer trials."269

HERBS / CULINARY / SAFFRON
Dementia — Saffron contains two chemical

Depression — A 2014 systematicplant compounds — crocetin and crocin —analysis involving six clinical studies onbrain's learning and memory functions. A

spice was as effective as antidepressantboth of which are thought to support your2010 study involving 46 patients with mildto-moderate Alzheimer's disease foundparticipants taking 15 milligrams of saffron
twice a day for 16 weeks demonstrated"significantly better outcomes on cognitive
function" than those receiving a placebo.
The study authors said, "This … study

suggests, at least in the short term, saffron isboth safe and effective in [cases of] mild-tomoderate Alzheimer's disease."

Premenstrual syndrome (PMS) — A

2008 Iranian clinical trial investigating saffron
as a treatment for PMS symptoms in women
aged 20 to 45 with regular menstrual cycles

suggests 15 milligrams of saffron taken twice
daily is effective to relieve PMS symptoms.

saffron and depression suggests the

medications. The study authors stated,"Saffron's antidepressant effects potentiallyare due to its serotonergic, antioxidant,

anti-inflammatory, neuroendocrine andneuroprotective effects.

Research conducted so far provides

initial support for the use of saffron for thetreatment of mild-to-moderate depression."Heart disease — Hypertensive lab rats

were shown to benefit from an oral, daily
dose of saffron in a 2015 Iranian study.

Specifically, the rats received 200 milligramsof saffron daily per kilogram of body weight

during a five-week period. Saffron prevented
blood pressure from increasing beginning in
the third week.

A 2011 review published in the Journal of

About the outcomes, the researchers said,evaluated several herbal remedies for PMS,

increases andPsychosomatic Obstetrics & Gynecology that
as well as the more severe premenstrual

dysphoric disorder (PMDD), validated saffron
as an effective treatment for addressing

bothersome symptoms. The study authors

noted, "Single trials also support the use of …
Crocus sativus [for PMS].""Nutritional saffron prevented blood pressure
remodeling of
the aorta in

hypertensive

rats. It may be
useful for

preventing

hypertension."

Growing Saffron
In the U.S., saffron crocus blooms in the fall. Remember, each corm

(bulb) produces only a single flower and each flower yields just threesaffron threads. As such, you'll need to plant a generous number ofbulbs to ensure a measurable amount of threads.

Purchase your saffron crocus bulbs from a reputable online retailer

or nursery and expect to wait a year after planting for the flowers tobloom. Saffron crocus bulbs do not store well so plant them soon after
receiving them, ideally in the early fall. Gardening experts suggest thefollowing tips for growing this exquisite flower, which is best suitedfor U.S. Department of Agriculture (USDA) hardiness zones 5 to 9:270

HERBS / CULINARY / SAFFRON

Fertilizing

Although not required, you can help yourplants thrive by fertilizing them annually.

Dividing

As soon as the flowers fade, you
can gently dig up your corms,
separate them and replant them
immediately; while dividing thecorms is not required annually,
be sure to do it every few years
to ensure they do not become
overcrowded and therefore
less productive.

Mulching

Although saffron crocus is hardy to about
to -15 degrees F (-26 degrees C), if youlive in a region where temperatures
regularly dip lower, you'll want to add alayer of mulch around the plants as soon
as they finish blooming.

Planting

Place your saffron bulbs in the
ground at a depth of 3 to 5 incheswith the pointy end of the corm
facing up; depending on thevariety grown, plants reach
3 to 12 inches in height.

Yield

Sun

About 50 to 60 saffron
flowers will produce around 1
tablespoon of saffron spice, soplan on a large growing area if
you love saffron.

Plant saffron crocus in an area
receiving lots of direct sun.

Spacing

When planting saffron crocus
bulbs, ensure at least 6 inches of
spacing on all sides.

WaterYour plants will do fine with minimal
water and you need only waterthem during the blooming season
if you live in an area prone to dry
weather; the plants are dormant
June through August so do notwater them at that time.

Soil

Saffron plants need rich, well-draining
silty soil (pH 6.0 to 8.0); they will rot inswampy, poor-draining soil.

Harvesting Saffron
As mentioned, harvesting saffron is tedious, timeconsuming work. After the crocus flowers bloom,

you'll need to handpick the red-orange stigmas

from each plant. For best results, use tweezers
to carefully extract them. Obviously, harvestinglarge quantities of this spice will take time and a
lot of effort near ground level.

Once picked, you can spread harvested stigmas

on a cookie sheet to dry at room temperature until

they crumble easily. The yellow stamens andpurple petals of the saffron crocus have no use

and can be composted.

271

How to Grow Stevia
Best time to plant:

SpringHarvest:Summer or

fall

Stevia (Stevia rebaudiana) is a perennial

herb found within the Asteraceae family. A

mature stevia plant can grow to about 2 feettall, or around 60 centimeters (cm), and has

small, moderately broad green leaves. Despite

being sweeter than sugar, stevia does not spikeyour blood sugar levels, making it an ideal

substitute for diabetics and dieters alike.

It’s often a better choice than honey, maple
syrup and molasses. You can sweeten hot

beverages, such as tea, simply by placing stevia
leaves directly into theliquid. Although it is widely
available for purchase,to ensure you get a 100%

natural product, you may
want to grow your own.

DID YOU KNOW?
Stevia is up to 200 times sweeter
than sugar!

Health Benefits of Stevia
Besides being a zero-calorie sweetener with appeal to diabetics and dieters, stevia:
Acts as a natural antioxidant due toInhibits the growth of cavity-promoting

quercetin, and tannins— enabling your bodydental cavities and gingivitis

the presence of caffeic acid, flavonoids,

to fight free radicals that can damage yourcells and contribute to cancer, heart disease
and other health concerns

Regulates your blood sugar level, as the
glucose-containing particles of stevia

is absorbed in your colon and not yourbloodstream, like sucrose (table sugar)

bacteria and is also believed to prevent

Promotes weight loss, which means you canenjoy "sweets" without the calorie burden
and negative effects of sugar

Reduces high blood pressure, thereby

protecting your heart health, due to thepresence of glycosides in stevia known torelax your blood vessels

While stevia has been deemed generally recognized as safe by the FDA, you will want to avoid it if you havean allergy to other members of the Asteraceae family, such as ragweed. If you experience allergic reactions,
you should stop using stevia. Fortunately, side effects are rare, and stevia is easy to process at home.

272

HERBS / CULINARY / STEVIA

Growing Stevia
Stevia is not your typical herb, and it is not as easy to growas most culinary herbs. With patience, however, it can begrown successfully in hardiness zones 11 and up. Stevia

thrives in semi-humid locations with acidic soil, anddoes best when started indoors. Take note that stevia is avery poor germinator, and a germination rate of less than

10% is common. When planting stevia, be sure to:When stevia plants have achieved
CHECK-CIRCLE Start seeds indoors about 12 weeks prior to the last frost
CHECK-CIRCLE Plan for well-draining soil with a pH ranging from 6.7 to 7.2

six to eight weeks of growth, you

can transplant them in your garden,

CHECK-CIRCLE Anticipate a very low germination rate by placing at leastassuming nighttime temperatures(mature) seeds are more likely to sprout than those of

F (10 degrees C). If not, move yourthree seeds in each planting cell; some suggest darker
lighter colors

CHECK-CIRCLE Use a germination mat or overhead "grow" lights

are consistently above 50 degrees
young plants to 3-inch (8 cm) pots

and maintain them indoors until theweather warms up.

When transplanting to your garden, space plants 8 to 10 inches (20 to 25 cm) apart, and maintainrows 2 feet (60 cm) apart. Stevia grows best in full sun to partial shade. Plants will thrive in compostrich, light sandy or loamy soils that are well-drained, but cannot handle wet soils. Applying a lightmulch around your plants will help maintain moisture to the roots.

To get a year's supply of dried leaves, you should plan to grow at least three plants. Some

growers start stevia from cuttings, which is easier than trying to sprout seeds, especially given thepoor germination rate. If you are in a warm weather area and intend to grow stevia as a perennial,
you may want to consider growing it from cuttings. Look for stevia in the herb section at your local
nursery, and keep in mind the sweetness of the leaves varies from type to type.

Pruning is important for stevia's characteristic
lanky and upright plants. To maximize leaf
production, you will want to trim backyour plants several times to encourage

branching. Perform the first pruning whenplants are about 8 inches (20 cm) tall.
Prune again in early summer.

You have two options for using
the pinch-backed stems:

Harvest the leaves from them orroot them in moist potting soil tocultivate additional stevia plants
for yourself or a friend.

Stevia blooms in early to midfall, displaying crisp white flowers. Takecare when weeding around stevia because its branches are somewhat

brittle. Fortunately, stevia is not prone to diseases or pests, perhaps due

to its sweetness, which acts as a natural defense mechanism.

273

HERBS / CULINARY / STEVIA

Overwintering
SteviaAlthough stevia does best in warmer climates, it has
been known to overwinter in areas as low as zone 8.
That said, when growing stevia in a colder climate,plan to grow it as an annual by overwintering yourplants indoors to protect them against frost. If youlive in zone 8 or warmer, stevia is generally winter-hardy and will grow as a short-lived perennial whenprovided with a protective winter mulch.

If you live in a colder climate, you can choose twohealthy, 1-year-old plants to overwinter indoors. To

prepare them for overwintering, cut them back to aheight of 6 inches (15 cm). Prune their roots as neededto accommodate their transfer to 6-inch pots filledwith potting mix. Place the plants in a warm, sunny
location indoors, or in a heated greenhouse.

In spring, when new growth appears, you will want to
cut most of the new stems and use them as cuttings

to start additional plants. Cuttings can take root in two
to three weeks when placed in a moist seed-starting
mix or perlite.

Harvesting Stevia
While stevia can be harvested all summer long, thesweetness of the leaves improves when the weather turns
cooler. To ensure the tastiest leaves, plan to harvest yourstevia in late September or early October. You'll

want to harvest the entire plant as soon as four to fiveflower buds have appeared but before they have opened.
Because the sugar content of the leaves is highest earlyin the day, plan to harvest leaves in morning. If you

wait to harvest until most of the flowers have blossomed,
expect an increasingly bitter aftertaste to be distributed

throughout the plant. Stevia leaves keep best when dried.
Store your dried stevia leaves in an airtight container

alongside other herbs. It is best to crush the leaves only
when you're ready to use them.
274How to Grow Tarragon
Best time to plant:

Early spring

Harvest:Late spring toearly autumn

The tarragon plant (Artemisia dracunculus)
is a perennial herb from the sunflower family
and often grows wild across much of North

America. The herb is popularly used in cooking
and such a vital part of French cuisine it is oneof the “Fines Herbes.” These herbs are four ofthe most commonly used in French cooking andinclude parsley, chervil and chives.

Health Benefits of Tarragon
Tarragon has a dense nutrient profile, containing
vitamins A, B, C and flavonoids. The plant isalso an excellent source of minerals, such as
magnesium, zinc, iron and calcium. Wheneaten regularly, tarragon may help reduce therisk of blood clots, stroke and heart attack as itsupports cardiovascular health. The plant may

also slow blood clotting, which may increase therisk of bleeding if it's taken as a supplement.
The plant is a natural diuretic and may

help reduce water retention. Polyphenolic

compounds and dietary fibers found in tarragon
may help to lower blood sugars naturally in

FUN FACT

individuals who suffer fromdiabetes. The presence of ironhelps in the production of red

The word tarragon is derived

blood cells and the presence of

meaning “little dragon.”

to your intestinal mucosa andfrom the Latin word dracunculus

zinc may help repair damage

support your immune system.

As the plant contains eugenol oil, tarragon has a numbing effect helping to reduce mouth andtooth pain. Consider drinking the tea or simply chewing on the leaves. Tarragon tea may also help

with insomnia because of its calming effect and can help fight bad breath and reduce body odor.

275

HERBS / CULINARY / TARRAGON

Growing Tarragon
Tarragon has a flavor reminiscent of anise andlicorice. Gardeners find it makes an attractive

border as the plant has an upright growth anddelicate leaves. Tarragon is a perennial plantwith thinly shaped leaves and a hint ofsilver in the light, making them distinctivein garden beds. Easy to grow in yourgarden, tarragon requires only

well-drained soil, regular watering

The plants grow up to 3 feet tall, depending

upon the type of tarragon. Most French tarragon
plants flower a white, somewhat greenish globe,
which are tiny and sometimes easy to miss.

The flowers appear mid- to late summer, but

are sterile and do not produce seeds. Frenchtarragon is unusual as it

spreads by rhizomes or

cuttings, but not from seeds.

When grown in your garden,

and plenty of sun. If you live inclumps should be divided every

type may be a better choice

maintains the characteristic

southern climates, the Mexican
as it will not lose flavor in
extreme heat.

The French variety oftarragon is suited for

growing in pots in your kitchen

and can be planted directly in the

ground. This means you can enjoy

your herb year-round. The serpentine

three to four years so the plantaromatic flavor.

Russian tarragon plants canbe propagated from seeds, but

most gardeners grow the Frenchvariety as it is more aromatic andflavorful than the Russian variety.
During winter months, cut thestems to ground level and mulch

root system puts out little runners,them for protection. Most tarragon

your garden. For this reason, you may

below zero Fahrenheit (-23 degrees

spreading the plant rapidly throughwant to have a dedicated spot for

tarragon or restrict the root system byplanting in a large pot and then sinking
the container into the ground.

plants are hardy up to 10 degrees

C). Or, if you are growing yourtarragon in pots, they can be brought

into your home and placed in a sunnywindow before the first frost.

Cultivating andPropagating Tarragon
While growing your own herbs is a convenient way of having

fresh ingredients whenever you need them, you also have theadditional benefit of avoiding pesticides and other chemicals
used in commercially grown plants.

276

HERBS / CULINARY / TARRAGON
Tarragon plants enjoy a soil pH level between 6.5 and
7.5 and spacing approximately 18 to 24 inches foradequate air circulation and good drainage. While

the plants do have an active root system, the roots
are relatively delicate.

French tarragon plants only propagate throughdivision or stem cuttings as seeds are rare. Root

division can be done in the mid-spring as the newshoots break ground. These plants may be planted
and kept outside while stem cuttings can be taken

during the summer months and rooted indoors. Takecare while dividing the roots to prevent damage,using a knife instead of a hoe or a shovel.

You may take cuttings from young stems in the earlymorning hours by cutting 4 to 8 inches just below

a node. Remove the lower leaves and dip the end
into a rooting hormone. Plant the cutting in moist

potting soil and keep it consistently misted and in asunny area. Once roots have formed, the plant canbe transplanted into your garden after the danger offrost is past.

Take care not to over water the plants during thegrowing season and ensure you’re planting yourFrench tarragon in an area that is partially shadedin the afternoon. Mulch around the base of the plant
to discourage root rot and keep the moisture near

the surface of your herb. Fertilize the soil at the timeof planting with a rich compost. After this, there isno further need to add fertilizer. The plants can bepruned to maintain its shape and divided in thespring every two to three years to maintain healthand flavor of the plant.

Harvesting Tarragon
There is no specific time during which you must harvest

tarragon. You can begin using the leaves as soon as the plant
has enough to sustain growth. Leave at least one-third of theleaves on the plant. As the leaves are very delicate, you'll want

to use kitchen shears to cut them from the plant. Bruising theleaf releases oils and reduces the power it has in your cooking.

The flavor of tarragon is strongest when it's fresh. However,

if you've picked too much you can try storing it in a freezer bag
in the freezer or placing it in a glass with water at the bottom.

Another option is to wrap the base in a damp towel, place it ina plastic bag and then keep it in the refrigerator. For long-term
storage, freezing the plant has better flavor retention thandrying it.

If you are sensitive to plants in the Asteraceae family, such as ragweed, daisies, chrysanthemums
or marigolds, tarragon may produce an allergic reaction. And, as the plant is known to reduceclotting time, you should stop eating it prior to having surgery. Nevertheless, in controlled doses, thebenefits can typically be enjoyed without any serious complications.

277How to Grow Thyme
Best time to plant:

SpringHarvest:

Early summer

When someone decides to begin growing an
herb garden, thyme (Thymus vulgaris) is

one of the most often-chosen herbs, in part

because it's very useful in a number of dishes

to create depth and complexity. It's becoming
clearer how beneficial thyme is to healthand, serendipitously, as a perennial thyme
reappears year after year. There are several

thyme varieties that are delicious in a rangeof dishes from soup to eggs, bruschetta and insavory sauces and salad dressings.

Recipes can be enhanced by using different

thymes with recognizable foodie fragrances,such as lemon thyme, or lime, orange, balsam,
nutmeg, caraway, coconut and oregano

thyme. Creeping thyme is often used as a

hardy ornamental ground cover or between

flagstone pavers. These are designated Thymus
serpyllum, with a crown of tiny white, lavender,
bronze or rose-colored flowers and even tinier

leaves, but they're still edible. Thymus vulgaris,
however, is the type most used for cooking.

Health Benefits of Thyme
According to Medical News Today, thymol,

aptly called "oil of thyme," has antibacterial,
antiseptic and antimicrobial properties,
even standing up against such virulent
bacteria as E. coli, Staphylococcus

aureus, Bacillus subtilis and Shigella. In

fact, as much as 60% of thyme essential
oil may be made up of thymol. Other

volatile oils in thyme include carvacrol,borneol and geraniol.
278

FUN FACTYour cooking will definitely benefit
from thyme. Add some of it toyour dishes and get an all-new

perspective to your favorite food!

HERBS / CULINARY / THYME

The scent thyme emits that was — and is —beneficial as a purifier is still a frequently

used fragrance in relaxing aromatherapies

and even helps deter moths, fleas,mosquitoes and lice, while stimulating yourmind, strengthening your memory andcalming your nerves.

In one study, thyme was found to support brain

health. Animal experiments supported its

potency in two different ways. Mice were divided
and half were given a thyme supplement while
the others got a placebo.

When their brains were analyzed, scientists

found that the animals receiving thyme hadsignificantly higher antioxidant enzyme activities
and total antioxidants than mice given aplacebo. Secondly, the levels of healthy fats,including omega-3s, were "significantly"

higher in the thyme-treated mice. Healthy

Fellow reports findings from another study,
which revealed:… [T]he addition of 5 percent of either
rosemary or thyme could mitigate the ill
effects of a 'Western-style high-fat diet'in a group of mice that was examined for
12 weeks. The authors theorized that thebenefits were the result of positive changes
relating to the 'inhibition of platelets andstimulation of endothelial cells.'
279

HERBS / CULINARY / THYME

Growing Thyme
The first thing you have to decide when you bringhome a small pot of thyme or seeds for backyard
planting is where to place them to ensure they'll

get plenty of sun. Then, besides dry, gritty soil, theonly other prerequisites for healthy growth are gooddrainage and plenty of water in the heat of summer.
If you start with a root, thyme will multiply very

quickly, so you may need to keep your eye on it

every few weeks to make sure it doesn't overtake
other herbs and plants, according to Yolanda

Vanveen, a sustainable gardener from Kalama,

Washington. In fact, while timid gardeners may feelthey need more specific information about how togrow thyme, you can relax because as the saying
goes, if you plant it, it will grow.
You can also start thyme from seed indoors.

In northern planting zones that are particularly
harsh, covering plants with evergreen boughs
is one way to help protect them so they'll

return again in the spring. Beds of thyme don't
require a severe cutback in the fall, either, assome plants do. Another succinct perspective
worth noting comes from Every Green Herb,making a few more excellent points regarding
the successful cultivation of thyme:

It may grow to a height of 12 incheswith woody twig like stems and tiny oval
leaves. Creeping or wild thymes may havea more delicate appearance. Clip often
to encourage new growth. Propagate bydivisions, stem cuttings or root cuttings.
Thyme should be harvested before andduring flowering. Store dried thyme in acool, dark, dry place.
280

Harvesting Thyme
Harvesting the plant is easy, too: When

thyme begins to flower, cut the top half off
the branches and hang them in a shadyplace, say in the garage or barn, or placethem on baking sheets in the oven or in afood dehydrator. Once they're dry, you canstrip the leaves off and store them in a darkcorner of your pantry until you're ready touse them.

How to Grow Vanilla BeansBest time to plant: August to September

Harvest: 8 to 9 months after flowering

Orchids are one of the largest families offlowering plants, and vanilla is the only orchid
plant that produces an edible fruit. The vanillaorchid is found near the Equator, especially in

Brazil, the West Indies and southern Africa. While

the plant does best in the tropics, there are ways
to grow vanilla beans in your own home andenjoy the rich flavor and health benefits.

DID YOU KNOW?
There are more than 24,500 known
orchid species!

Health Benefits of Vanilla
Vanilla may be used in its natural form when
the seeds are scraped directly from the pod
and added to your baked dishes. The beans
may be used to produce an extract used inbaking or oil infusions for aromatherapy. The oil

infusions can also be used for massages to help
relieve sore muscles and joints due to vanilla’s

antinociceptive (blocks pain sensation)
properties.

Growing Vanilla
The vanilla bean plant grows as a vine. In subtropicaland tropical areas, it may be grown outdoors in the

ground, but in the remainder of the world it will do betterin a container in a protected environment. This orchid
is epiphytic, meaning the vines have roots beneatheach leaf that are able to absorb water from the air.
Orchids are started from a cutting that do best in a
combination of half bark and half potting soil in a

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HERBS / CULINARY / VANILLA BEANS
pot design for orchids with adequate drainage holes. While this mixture is alittle denser than most soil for orchids, the initial plant will need the special
formulation to provide nutrients while it grows.

Once the epiphytic roots develop, the plant no longer depends on the roots inthe potting mix. At this point, you may want to transplant the orchid into a pot
with fir bark and an orchid mixture.
As a vine, you'll want to provide theplant with something to climb on. In thetropics, a vanilla orchid can grow up to
300 feet, usually in the trees. However,Use a slab of hardwood
that does not easily rot,such a cedar or cypress as

the vertical support. The best

growing in your greenhouse or home,

way to raise a vanilla orchid at

30 feet so it's more manageable. By

a room in your home where

you'll want to keep the vine to 20 orhome is in a greenhouse, ortraining the vine to grow laterally, you

you can carefully control the

may harvest more in a smaller space.

Light and
Humidity Are

light, heat and humidity.

It grows best in temperaturesfrom 70 to 90 degrees F(21 to 32 degrees C).

In cooler temperatures
the growth slows.

Important

The plant also requires enough light to produce flowers. Low light will encourage lush green growth,

but no flowers. Watch your plant for the color of the foliage. Grown with sufficient light, the leaves will be
a green-yellow color with strong vertical growth.

After the plant has established epiphytic roots, the soil should have exceptional drainage and hold sufficientmoisture but also allow for air movement. When grown at home, orchids may enjoy an overhead paddle fanon the lowest setting to encourage air movement throughout the area without directly blowing on the plant.

Your vanilla orchid will thrive in high humid conditions when the humidity is kept at 80% so the epiphytic roots

can gather water from the atmosphere. When the humidity is lower, you will want to mist your plant every day,making sure to provide enough water to keep the soil damp, but not over watered and not allowed to dry out.
When you water, use enough that it runs from the drainage holes as this soaks the soil but also flushes thecollection of waste products. If you live in a humid climate, clay pots work well. In a drier climate or without asmuch humidity, a plastic pot may hold moisture longer.

When orchids receive these requirements, they may grow well without fertilizer. However, you'll get better results
when the plant is routinely fed every two weeks during the spring and summer.

Experienced orchid growers believe observation is the key to keeping your plants healthy. Examine themon a regular basis so you can correct any issues before they develop serious problems. The moist and humid
environment leaves the plants open to root rot, so take care to examine the roots and repot them annually.

282

HERBS / CULINARY / VANILLA BEANS

Hand Pollination

Is a Learned Skill

The plant blooms in succession, and the flowers

appear opposite a leaf node over a period of several
weeks. The flowers need to be pollinated in themorning hours. When pollination is successful, you'll
see the area below the flower begin to swell in the

coming days. Continue to care for your plant as you
The insects responsible for pollinating vanillaorchids are not found in the northern hemisphere. If
you're growing your vanilla plant to harvest beans,

you'll need to learn the skill of hand pollination. The

technique requires a little skill and a lot of patience.

The plants flower in the morning and live for one day.
Once the vine reaches a height of 3 to 5 feet, it may

begin to flower. Gardeners believe it may be the end

do normally, as it requires nearly nine months for the
pods to mature to harvest.

Growing your vanilla orchid ina greenhouse or hothouseprovides the best condition
for the plant. It needs
the extra humidity

and air circulation.

of the winter months as well as growth overflowing
the support that help stimulates flowering.

Harvesting Vanilla Beans
Vanilla beans are picked by hand as they begin to turn yellow,

which can take eight to nine months. Take the pod between
two fingers and snap it from the vine or use a pair of sharp,
recently cleaned scissors to remove the pod.

Pods do best when they’re scalded the same day they're

harvested. Heat a pot of water to 190 degrees F (87 degrees C)

and submerge the beans for 20 seconds. This stops the growth

and releases enzymes which are important to the vanilla flavor.
Remove the pods and wrap them in a wool towel, then place them in a dark, airtight container, called

sweating the pods. This continues the process of developing the complex components that givevanilla its unique aroma. When the beans are cured in the field, they are left tightly wrapped for two

weeks, alternating between being laid in the sun and being returned to containers at night and whenrain is on the way.

On the following day, transfer the beans to a 120-degree F (48 degrees C) oven. Let them roast

for two hours and then return them to the box. Repeat this process of oven drying and sweating
for seven days. Once this is completed, place them outside daily to air-dry until the beans arecompletely cured, which may take up to three months.

Next, place the beans in a box lined with wax paper and keep them there for a month. This enhances
the flavor and aroma. Once the box is opened, the beans will look black and slick with a light coatof oil. If moisture has been allowed in, however, you may find your crop has molded and the beans
cannot be used.

283

Try to spend time in yourgarden daily — as they say,"The best fertilizer is thegardener's shadow,"— and soon you'll be reaping
its many rewards.

VEGETABLES / LEAFY & GREEN / ARTICHOKES

HOW-TO-GROW

FLOWERS285

How to Grow AmaranthBest time to plant:Mid-spring toearly summer

Harvest: 40 days to three months after planting
The amaranth family (Amaranthus) has

nearly 60 different varieties. Some are grown

and harvested for food, while others are weeds.

The name “love-lies-bleeding” describes one ofthe ornamental plants, but is only one variety in
the Amaranthus genus.

Other varieties, including “fountain plant”

or “Joseph’s coat,” are found in ornamental
gardens. A load of tassel-shaped flowers

either droop or remain erect are usual in theornamental plant, which may also have edible

leaves and seeds. The flowers are often red, butvarieties include orange, yellow and green.

The leaves of the plant may be as decorative
as the flowers. Some varieties have bronze or

purple foliage ranging in height from 20 inches
to 5 feet or more. The taller variety should beplanted at the back of a border or alongsideother tall annual plants. As many varieties ofamaranth have edible leaves and seeds, it'sa natural choice for an ornamental vegetablegarden.

DID YOU KNOW?
Another name for a variety of

amaranth is pigweed, an annual
green leafy vegetable that may

show up in your garden uninvited.

286

Health Benefits of AmaranthTechnically not a grain but a seed, amaranth is gluten-free andpale ivory with up to 17% protein. It is high in lysine, an essential
amino acid normally low in cereal crops.

The protein content found in amaranth grain is comparable to milk,
but more easily digested. The primary proteins are albumin andglobulins, which, in comparison with the prolamins in wheat, aremore soluble and digestible.

The grain is high in fiber and has been associated with a reduction
in cholesterol in laboratory animals. The grain is also higher inminerals, such as calcium, iron, phosphorus and carotenoids, thanmost vegetables.

One cup contains 15 milligrams (mg) of iron and 18 mg of fiber; 105%of the daily value per serving of manganese is found in the seed.

Amaranth is also the only grain with documented vitamin C content.

Growing Amaranth
The seeds of the amaranth plant are very small so it is important your seed bed is filled with fine firmsoil. Consider using 30% perlite, 30% compost and 30% peat moss to start your seedlings. Sow

a handful in a pot and water the soil lightly, being sure you don’t drown the seeds.

Although the seeds can be planted directly into your flower garden, starting the seedlings in a pot
allows you to plant the flowers spaced approximately 10 inches apart after the seedlings haveemerged from the soil. It may take up to two weeks for the new plants to have two to four leaves andbe ready to be transplanted.

You can easily pull seedlings from the pot and plant them in a raised bed, in your flower garden or inanother pot. The plants appreciate plenty of organic material, but don't otherwise require fertilization.
Optimally, they appreciate well-drained soil to reduce the risk of fungus.

Amaranth prefers warm weather and is susceptible to frost. Whenstarting your seeds outdoors, be sure the soil has begun to warm and thechance of frost is over. Amaranth plants are very drought tolerant, and while
they don't like excessive irrigation, they appreciate consistent watering.

The biggest pest affecting the plant are deer. They often browse
the foliage and eat the seeds as readily as any other vegetable.

Unfortunately, they're only deterred by fencing. Other pests such as

cutworms, aphids and leaf miners may also damage the leaves. An

effective method of controlling them is to cover the bed with a finescreen or nylon mesh netting.

287

FLOWERS / AMARANTH

Harvesting Amaranth
When growing plants to harvest the leaves, inyour vegetable garden, you may start to harvest

40 days after planting. However, if yourintent is growing for the seeds and the flowers inan ornamental garden, you'll want to wait until
the end of the growing season.

After 40 days you can clip the top of the plant

and additional stems will appear on each side,making the plant bushier and lower to theground. The plant will continue to grow until thefirst hard frost hits.

Another option is to cut the flower heads

and hang the plants upside down to dry

indoors. Some find the seeds naturally fall out of
the flower head, dropping to a receptacle you

have below the plant. However, others find theplants may become extremely brittle, and it isthen difficult to separate the seed from the chaff
when dried inside.

If you are removing the seeds after drying

indoors, remember to wear gloves to protect

your hands. There are several ways to separate
the seeds from the seed heads, including

placing the seed heads between two pieces ofcloth and stepping on them without shoes or

placing the seed heads inside a paper bag andbeating them together.

Once harvested, the leaves will last in yourrefrigerator about as long as spinach does. The
seed may be stored

You can begin

to harvest seeds
several weeks

before the firstIf you see small birds gathered around theplants, it’s likely they are eating seeds —another indication they are ready for harvest.

frost, usually

three months after planting. The simplest way
to determine if seeds are ready is to gently

shake or rub the flower heads between

your hands. When the seeds easily fall out, it's anindication they are ready for harvest.

Once ready, the easiest way to gather seedoutside is to bend the plant over a bowl and rub
the seed head between your hands. This is best
done in dry weather and when wearing gloves
to protect your hands.

288

in an airtight glass
container so you

can use the grainthroughout the wintermonths.

How to Grow Cyclamen

Best time to plant:

Fall towinterHarvest:Summer (for bulbs and seeds)

Cyclamen is a vibrant flowering plant that's
particularly popular as a houseplant. It's best
known for its striking blossoms that come inshades of pink, white, purple and red along with
their impressive foliage, which includes heart-shaped or round leaves patterned with shadesof green and white.

Cyclamen technically refers to a number ofplants from the Primulaceae family, many ofwhich can survive outdoors in USDA hardinesszones 7 and above. The most popular variety
in the U.S. is Cyclamen persicum. This

perennial plant is often found for sale in garden
shops during the fall and winter and is mostprized as a houseplant.

Health Benefits of Cyclamen
The therapeutic properties of cyclamen

are thought to be due, in part, to triterpene

glycosides known as saponins, found in theroots. With noted anti-inflammatory properties,
cyclamen has been used since medieval

times in the treatment of arthritic conditions.

Saponins may also help regulate inflammatory

response by influencing the behavior of humanmacrophages.

The plant also has a long history of

DID YOU KNOW?
Cyclamen was traditionally used asa medicinal plant before it became apopular ornamental plant!

homeopathic use for a variety of ailments, fromanemia and bone pain to uterine and menstrual
disorders. The C. europaeum cyclamen species
may also help reduce facial pain and easemucosal obstruction in patients with mild tosevere rhinosinusitis if used as a nasal spray forseven days.

The extract of Cyclamen coum, an endemic

cyclamen plant in Turkey, has even been foundto be helpful in inhibiting cervical cancer andnonsmall cell lung cancer cells in a laboratory
study, with researchers suggesting it could
prove to be a novel anticancer agent.

289

FLOWERS / CYCLAMENOne Important Caveat About Cyclamen

Cyclamen is toxic to pets due to the saponins it contains. Any part of theplant can be dangerous, but the tubers or roots are especially toxic.

Be sure to keep these plants (and their tubers during the dormant season)

away from pets. Cyclamen can also be harmful to people, especiallychildren. As long as it's kept in a safe place, however, cyclamen is abeautiful plant that can make a stunning addition to your home or garden.

Growing Cyclamen
There are 23 species of cyclamen, and if you plan to grow it outside you'll need to choose avariety that's hardy and make sure you're in the proper hardiness zone. Cyclamen enjoys hot dry

summers (during which it's typically dormant) and cool winters without frost. If you live in an areawith heavy summer rains, the tubers may rot. Choose a protected area, as cyclamen in the wild
tends to live among trees, shrubs and rocks. It may need mostly shade or some sun, dependingon the variety.

If you're planting a tuber and there are no visible roots,
you may be wondering which way is "up." If you lookclosely, you'll notice a growing point on one side, which
is what should face upward. If the tuber is shaped likea saucer, the Cyclamen Society notes, "Plant with theconvex side downward [and the] concave side upward."

upward(concave)downward(convex)

As for species, according to Plant Delights Nursery:

The following list groups the species from easiest to grow in temperate gardens
to most difficult, based on their cold hardiness and overall adaptability.
1. Cyclamen hederifolium, cilicium, coum and alpinum
2. Cyclamen purpurascens, pseudibericum, repandum, mirabile,rhodium, intaminatum, graecum, colchicum
3. Cyclamen balearicum, creticum and parviflorum
4. Cyclamen africanum, coum ssp. elegans, rhodium ssp.
peloponnesiacum, persicum, rohlfsianum and somalense
290

FLOWERS / CYCLAMEN∙Watering Guidelines∙

Harvesting Cyclamen
Bulbs or Seeds
There are a couple of ways to grow new

How to water a cyclamen plant depends on thecyclamen plants, one being from seed anddormant, you should stop watering altogether,dormant for the summer, you can cut up the"You can expect that by the end of April it
will want to go dormant … so you shouldstop watering then until September,"section has a growing point, or eye, and a root

season. During the summer, when the plant is

the other by division. After the cyclamen goesas excess moisture will cause the tuber to rot.

tuber like a potato, making sure that eachaccording to the Cyclamen Society.

bud on the bottom.

Dust the cut areas with rooting hormone thenOverwatering is one of the most common

place them in moist sand covered with a tent

plants. This may cause the leaves to turnthe tubers can be placed into a small pot of

problems gardeners experience with cyclamenof plastic to increase humidity. Once roots form,

yellow. During the winter, cyclamen should be

potting soil and kept moist until the winter.

watered when the compost feels dry, either

from the top or bottom, and then allowed todrain thoroughly.

Any water remaining in the saucer should also

If you're growing cyclamen in your garden, you

can also collect seeds to grow new plants. Plant
Delights Nursery explains:

be cleared away after five minutes. Because

cyclamen may rot if you get too much water
near the center of the plant, some people
prefer watering cyclamen from thebottom (by filling the pot's saucer with water)or using a self-watering planter.
You can also carefully water the plant aroundthe edges of the pot. If you don't have a green
thumb, you shouldn't feel intimidated by thecyclamen's sometimes-demanding nature.

"The main things really are keep it cool,out of direct sunlight and don't overwater," the Cyclamen Society notes. "Let it
dry out, then stand the pot in several
inches of water to give it a good soak,
then let it drain and leave it until it
is fairly dry before repeating
the process."

Cyclamen are facultative out-crossers so they
will set seed best if there are multiple plants
growing near each other (that are not clones).
Keep an eye on the developing fruits. They will
start to soften prior to splitting open. You needto collect the seed after they are mature, but
before the fruit opens since insects will likely
haul them away before you do.
Ripe seed change color from white to light brown.
When they dry out, they turn dark brown.
Since the seed have no dormancy requirements,
they are best sown fresh and will germinate in[two to four] weeks. They can also be driedand stored for a year or so if needed.

If you need to repot a cyclamen plant, wait until it goes dormant in the summer to do so. To keep

the tuber over the dormant season, store it in a cool, dark, well-ventilated place until early autumn.
When the plant starts to sprout new leaves, you'll know it's time to start watering it again.

291

How to Grow Dahlia
Best time to plant:
Harvest:Mid-spring toLate summer toearly summer

early fall

The dahlia plant produces flowers in a range ofcolors, shapes and sizes. The flowers are often
loved by gardeners as they have one of thelongest blooming periods compared to otherplants. Dahlias will start blooming in June andmany continue to flower until the first frost.

Growing Dahlias
Dahlias appreciate well-drained, rich soil with aneutral pH near 6.5. If your soil is clay or heavier,consider enriching it with plenty of organic

matter, even when planting in containers or

window boxes. You may also add sand, aged

manure or peat moss for better drainage and tokeep the texture loose.

DID YOU KNOW?
The dahlia plant is native to the highBone meal may be added as you plant
the tuber, but if you have animals in
the yard that are attracted to bone
meal, they may dig up your tubers!
In containers, use two parts garden soil

plains of Mexico. Some species havewith one part potting soil, which helps with

Honduras and Costa Rica.

Dahlias grow from tubers that form at the basealso been propagated in Guatemala,moisture retention as potting soil dries quickly.
of the stem in the fall.

In addition to rich soil, your growing dahlias will do best when regularly watered. Although the plants
appreciate a drip irrigation system, if you’re hand watering, water at the base of the plants tokeep the foliage dry and reduce the risk of fungal growth.

Select a site in full sun as your plants will produce more blooms when they have up to eight hours of
direct sunlight. In a less sunny location the plants will grow taller but have fewer blooms. Look for alocation protected from the wind as the larger plants may take a beating during inclement weather.
292

FLOWERS / DAHLIAS

Planting and Caring for Your DahliasYour dahlias will do best in plain garden soil

without using potting soil mixes. Weed killer
can burn your tubers before they sprout andcause them not to grow at all. If you're planting

in a container, it should be no smaller than 12x12

inches for each one you plant. The larger dahlias
could be grown in a pot the size of a whiskey

barrel. Do not use prefertilized potting mix

because it may burn the tubers.

If you're planting directly in the garden, the soil
should be at least 60 degrees F (15 degrees

C). If you live in cooler climates, you can start

your plants indoors four to six weeks before you
expect the last frost. Start them in containers
with the same proportion of garden soil topotting soil.

Whether planting in a container or in the ground,be sure the soil is loosened at least 1 foot deep.
As you plant the tubers, keep the stems or

sprouts upright and position the top of the tuber

Dahlia plants do well when you spend ashould be 18 to 24 inches apart. If the soil is dry,deadheading and pinching them back.

no more than 2 inches below the surface. They

bit of time through the summer months

water it sparingly but do not soak it.

Cut the flowers back to the main stem to

Most outdoor areas have enough rain in thestems are better for cutting and displaying in

spring to meet the water needs until your dahlia
plant is fully established. Be careful because

overwatering can cause rot. If you add
mulch to the base of the plants it helps retain

stimulate the growth of longer stems. The longer
your home.

If you're intent on producing large show blooms,
you'll want to remove the outer two buds of the

moisture and keep the soil cool.

three that develop. Although this reduces theExperts disagree on the amount of fertilizer

be larger.

dahlias require. Most recommend using a low if

number of blooms, the ones that develop will

you choose to use any at all. It’s also commonly

Cutting or pinching the plants may help

because this can make the plant develop

Swan Island Dahlias. You can accomplish thissmaller blooms as well as fewer blooms. The

slightly higher than the third set of leaves. Also, if

strategy is to test the soil to determine thestake them to support the stems and flowers.

suggested to be careful not to overfertilize

promote a shorter, bushier plant, according to

weak tubers at the end of the season and haveby either pinching off or cutting the center shootAmerican Dahlia Association believes the best

you expect any plants to reach 3 feet or higher,

specific needs.

293

FLOWERS / DAHLIASHow to Overwinter Dahliasin Cold Climates
As the winter season approaches, you may

need to make some accommodations so they
overwinter successfully. Outside of hardinesszones 8 to 11, dahlias are grown as annuals.

After the first fall frost blackens the greenery,cut each plant down to 4 inches above the soil.
Carefully dig around the plants and pull up
tubers without damaging them.

Keep them out of direct sunlight and in a frost-

free area to dry for a few days. Once the tubers

shrivel, mist them with water. If you find rot, trimthat portion so it doesn't spread.

have dried, carefully remove any excess soil

In spring, separate the healthy areas from the

tubers in a ventilated box or in a basket

tuber you use must have at least one piece ofand keep about 2 inches of the stem. Store thefilled with sand, peat moss or vermiculite that isslightly moist.

Place the container in a cool, dry area whereparent and plant as described above. Eachcrown attached to it or an eye; otherwise it won’t
develop. The eye looks like a little pink bump at
the base of the stem.

temperatures stay above 45 (7 degrees C) but

If you live in zones 8 to 11, the tubers can be left

Check them from time to time to make surelayer of dry mulch after cutting the stems 2

not more than 55 degrees F (12 degrees C).

they’re not rotting or drying out. If they start toin the ground to overwinter, covered with a deep
inches above the ground.

Harvesting Dahlia Flowers
Dahlia plant blooms look beautiful in both your garden
and in your home or office. They make wonderful cut

flowers, and the more you cut, the more blooms the plant
produces. The best time to cut your flowers is early in themorning, placing them directly into a bucket of cool water.
Remove the bottom leaves from the stems so they don't

rot in the water or take up any nutrients from the plant. Be
sure to place the stems in a vase. Put the vase in a coolspot away from direct sunlight and change thewater every day. If you take care of your flowers this way,
the blooms should last a week or a little longer.
294

How to Grow Honeysuckle
Best time to plant:

Late winter (deciduous types) andspring orautumn (evergreen types)

Harvest: As soon as fully formed blooms appear, preferably in the morning

Honeysuckle (Lonicera, in the family

Caprifoliaceae) is commonly found growing
along roadsides or creeping up fences as
ornamental plants. But these colorful anddelightfully scented plants are more than justpretty decorations — they have medicinal uses
as well, exhibiting powerful antiviral activity.

Honeysuckle plants are heat-tolerant, rarely
prone to pests and diseases, and known for

their versatility and abundance, which makes
growing and caring for them easy.

Health Benefits of Honeysuckle
Raw honeysuckle, honeysuckle tea andhoneysuckle oil are all known for their medicinal
benefits. In Traditional Chinese medicine (TCM),
the plant is known as Jin Yin Hua and is used tohelp ease the flu, colds and sore throat.

A study published in the journal Cell Researchfound that a plant microRNA called MIR2911 inhoneysuckle effectively suppressed both swine

flu and bird flu viruses. Importantly, the antiviralproperties of MIR2911 remain after boiling,suggesting honeysuckle tea may offer effective
antiviral benefits. According to the authors:

Xiao Er Ke Chuan Ling Oral Liquid (KCL),an herbal preparation that uses honeysuckle

and nine other plants, has antiviral, antibacterial
and potent pharmacological actions and has
been shown to help treat acute bronchitis inchildren.

Honeysuckle has also been shown to have

"We suggest that as the first natural productto directly target influenza A viruses, MIR2911
is the 'virological penicillin' that serves asa novel therapeutic and preventive agent
against not only influenza A, but potentiallyalso other types of viruses."

wound-healing properties. Aside from showing
antimicrobial activity against Escherichia coli,
Staphylococcus epidermidis, Staphylococcus
aureus, Candida albicans and Candida
tropicalis, an ointment prepared withhoneysuckle extract "exhibited potent woundhealing capacity as evidenced by the woundcontraction in the excision wound model."295

FLOWERS / HONEYSUCKLE

Growing Honeysuckle
Depending on the variety, the honeysuckle plant will grow as shrubs or crawling vines, and canbe either deciduous or evergreen, especially those growing in warmer regions. The climbing

varieties flower in the summer, while shrubby varieties flower in late winter, spring and/or summer. While both shrubs and climbing varieties are easy to cultivate, they have different
requirements in terms of soil, pruning and training:

Climbing varieties require fertile, well-drained soil rich in humus.

Full sun will encourage greater profusion of flowers, but aphid attacks

are discouraged if grown in partial shade. So, you may want to weighout the pros and cons before planting. Japanese honeysuckle

does not require regular pruning, but you may want to control growth by

cutting back shoots in spring and thinning out congested growth.

Common honeysuckle (Lonicera periclymenum) should be pruned backone-third in late summer, once it has flowered. All climbing varieties can berenovated by hard pruning to about 2 feet (61 centimeters) from the ground inearly spring. Also remember that climbers need support, especially when they're
young, so secure them with galvanized wire to a fence or trellis.

Shrubby varieties will thrive in just about any soil type, provided

it drains well, and can be planted in either full sun or partial shade.
Deciduous shrubs should be pruned in late spring or summer,
after flowering.

To stimulate growth, remove old, weak stems and cut back one-third of theolder branches. Make the cuts next to a new, upright shoot. Evergreen shrubs

make a nice hedge and should be pruned three times between spring and fall.
Both types can be renovated in early spring by hard pruning.

Regardless of the type, adding organic compost and mulch around the base will reduce water

stress, discourage powdery mildew and help the plant thrive. To encourage flowering, add a top
dressing such as fish blood and bone in the spring.

296

FLOWERS / HONEYSUCKLE

1
2

Ways to Propagate Honeysuckle

4
5

Honeysuckle can be propagated either by seed, layering, softwood, hardwood or leaf bud cuttings:

Seeds

Seeds can be sown in a cold frame in the fall. An
alternative is to refrigerate the seeds with a small
amount of moist compost for four to 12 weeks, thengerminate the seeds at a temperature of 55 to
64 degrees F (13 to 18 degrees C).

Softwood cuttings

Cut a 2- to 3-inch (5- to 7.5-cm) piece from the mother plantin late spring or summer. Pinch leaves off the lower half of the
cutting and remove any flowers. Make a cut just below a leaf
node and dip the base in a root-promoter before planting.

Leaf bud cuttings

Layering

Layering is commonly used topropagate honeysuckle vines.
In early spring, when shoots are
flexible and dormant, simply bend a
1-year-old stem to the ground andpin the shoot 6 to 9 inches from thetip, forming a U. Cover the base of
the U with soil, making sure the tip isstill above ground.

3

Hardwood cuttings

Evergreen shrubs can be propagatedby taking an 8- to 12-inch(20- to 30-cm) hardwood cutting
between fall and midwinter.

Another simple way to propagate
honeysuckle vine is to cut a small
section, making the first cut just abovea pair of leaves and the second cut
halfway between two leaf joints.
Growth regulator can be used topromote roots but is not required.

Place the cutting, leaf end up, in asmall pot. Keep the soil moist but welldrained in a warm, sunny area. Placing
a clear plastic bag over the pot tocreate a mini hot-house will encourage
heat and moisture retention. Once therisk for frost has passed, allow the plantto acclimate to the outdoors, thenplant it in the ground.

Harvesting Honeysuckle Flowers
Honeysuckle flowers, which are yellow to bright red, are known for their lovely fragrance and sweet
nectar. Harvest the flowers in the morning, selecting fully formed blossoms that are about toopen. They should be elongated, not the trumpet shape of mature blooms. Old, fully opened

flowers may not have as many active chemical compounds as immature ones. Small, tightly closed
buds will work, too. The honeysuckle blossoms can be used for tea either fresh or dry.

To dry them, spread the flowers out on a tray

DID YOU KNOW?

first, making sure to avoid crowding; cover themwith layers of cheesecloth. Put the tray in aplace with low humidity and good air circulation

Climbing honeysuckle varieties canfor a few days to a week. Dry the flowers until

birds but toxic to humans. So when using

dried, store the flowers in an opaque, airtightproduce red berries that are loved bythey are brittle and break apart easily. Oncehoneysuckle, stick to the flowers only andcontainer kept in a cool, dry place. Keep themout of direct light to avoid damaging theleave the rest of the plant behind.

chemical compounds and essential oils.

297How to Grow Hydrangeas
Best time to plant:

SpringHarvest:Late summer tofall

Hydrangea plants produce large blooms thatare popular as cut flowers and in the garden.
The color of the flower varies depending on

acidity of the soil. Hydrangeas tend to bloom

pink flowers in neutral to low acidityand blue flowers in high acidity soil. They

are one of the few plants that concentrate

aluminum, which is released from acidic soil
and gives the flowers their blue color.

While hydrangeas are stunning and produce

immense flowers, they are also easy to care for,cultivate and encourage abundant blooms.

Growing Hydrangeas
Each variety has slightly different requirements,
but most thrive in somewhat moist, rich andporous soil. If the soil in your garden needs

amendments, add organic compost before
planting and work it into the soil well.

Preparing the Soil for Your
Hydrangea Shrubs
Hydrangea shrubs prefer full sun in the morning hours
and tolerate afternoon shade. Depending upon yourhardiness zone, it's important to remember most of

the shrubs do not appreciate extremely hot conditions,so if you live in warmer climates, ensure your plants
get afternoon shade. This is one area where thedifferent types may vary, as some will bloom in shade
but produce fewer blooms.

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FLOWERS / HYDRANGEAS

Plant your hydrangeas in the spring after the last threat offrost is gone. Dig a hole as deep as the root ball and up to
three times as wide. Set the plant in and fill it halfway withsoil. Water the root ball and after it has all drained, fill the restof the hole with soil. If you are planting multiple shrubs, you'll

want to space them about 3 to 10 feet apart depending upon
your variety. Once planted, they enjoy a deep watering

weekly, especially during the dry season.

You may get more abundant blooms if you add a side
dressing of organic fertilizer in the spring or summer.
Hydrangea shrubs may be transplanted during their

dormancy, in the late fall or winter. If you're moving yourhydrangea in your yard, be sure to dig up the whole root balland then replant it immediately.

As winter approaches, the shrubs should be covered toprotect them from severe weather. Add 18 inches of mulch,

leaves or straw in the fall. Then cover the entire plant bymaking cages out of chicken wire and filling the cage withleaves. Steer clear of maple leaves as they tend to stick

together when they're wet and may suffocate the plant.

Propagating Hydrangeas From Cuttings
The process of taking a cutting is also called"striking" in some areas. The first step is to selecta stem.

Look for a branch without a bud. If it's early spring andthe plant has not formed buds yet, both blooming

and non-blooming stems develop as cuttings. Use

DID YOU KNOW?
Each color of the hydrangea has a different
traditional meaning. Pink hydrangeas

symbolize love and sincerity, while blue

flowers stand for forgiveness and regret.

sharp and clean shears to take the cutting andsanitize them first so no fungal disease is introduced
to the original plant or the cutting.

Look for tender green stems as woody stems will beless active and take double the time to root.

The cut should be 2 inches below a leaf node andabout 5 inches long in total. Once the cutting has

been removed, take off all but the top two leaves.

The Spruce recommends propagating in thespring when plant growth is at its peak.
Take your cutting in the early morning orlate evening as this reduces heat stress.

The leaves should be removed with your shears,

so you do not damage the stem. Cut the leaf off where the stem begins to expand into the leaf. After

trimming inspect the stem for damage. Discard any damaged cutting at the stem as it will likely develop
root rot or will not thrive.

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FLOWERS / HYDRANGEAS
Next cut the top two leaves in half crosswise, as the
cutting is not equipped as yet to deliver enoughmoisture and nutrients to feed the leaves without
first rooting. Once all this trimming is completed

the stem should have enough energy to produce
roots, then developing into a full shrub.

Before sinking your cutting into soil medium, treat
the cut end with rooting hormone made using

willow water. The willow tree is a rich source ofindole acetic acid hormone, which helps theplant to grow roots.

Pick a few young stems and twigs of a willow tree
and boil it in water. Let this stand overnight andthen dip your cutting edges in the tea. Use fresh
tea each time you propagate new hydrangea
plants for the best results.

Cuttings develop best in a warm, moist
environment, much like a hot house. Consider

Pruning Hydrangeas
Flowers blooming on old wood are best pruned

to remove damaged areas or dead stems. Plants
older than 5 years may be revitalized by pruning.

Old wood types of hydrangeas should bepruned only after blooming in summer but not into
the fall as they will start developing buds for thefollowing season during August and September.
On the other hand, hydrangeas blooming on
new wood set their flower buds in the current

season and may be pruned in the fall. Some

gardeners choose to prune to the ground eachfall, but this will slowly weaken the plant. If yourhydrangeas have not produced an abundanceof flowers, it might be because the plant has notgotten enough sun, was pruned at the wrong timeor a frost killed the flower buds.

making your own for each cutting by watering the

When a hydrangea plant gets older, it may
produce smaller blooms. In this case, regular

to hold the plastic away from the plant. Place your

may keep the shrub growing vigorously. Climbing

pot well and covering in a plastic bag, using sticks
cuttings in indirect sunlight to avoid burning theplant and check every two to three days to ensure
the soil is moist.

removal of some of the older canes to ground levelvarieties do not usually need to be pruned, but you
may consider it to keep the new shoots
under control.

Harvesting Hydrangeas
By cutting and drying flowers, you'll be able

to enjoy them all year long. Begin by allowing

them to dry naturally on the plant, which often
happens between August and October.

When the petals have turned a parchment

paper color and the flowers feel like paper it's
time to cut them from the plant.

If they are cut during peak blooming or during
your rainy season, the levels of water in thestems and leaves will be too high and theflowers will dry too slowly. If you wait too long,the flowers will turn brown and not keep theircolor. Cut them in the early morning hours
leaving a 12- to 18-inch stem.
300

How to Grow Lavender
Best time to plant:

Fall (around October)

Harvest:

Early spring

Cultivated and prized worldwide, lavender(Lavandula) is a slow-growing perennial thattops out around 3 feet, characterized by short,slightly crooked stems. Its narrow bluish-

greenish leaves are offset by brightly colored,barrel-shaped flowers. Valued as a pollinator, as
well as for its hardiness and drought resistance,lavender is commonly found in flowers beds,

gardens, highway medians and public parks.

Health Benefits of Lavender
Lavender oil is one of the most well-known and commonly used essential oils

in aromatherapy. According to the Natural
Medicine Journal,"The efficacy of aromatherapy of lavender isthought to be due to the psychological effectsof the fragrance combined with physiologicaleffects of volatile oils in the limbic system."
In terms of specific health benefits, lavender essential oil may help:
Improve digestive — Research has discoveredthat lavender oil may protect the gut
microbiome from pathogenic bacteria.
Relieve pain — Applying lavender essential
oil to your muscles on your own, or as part ofregular massage treatments, helps to relieve
muscle and joint pain, stiffness and soreness.

Promote better skin health — A study
published in 2016 noted that lavender essential
oil may help boost the ability of skin to heal
from wounds.
Induce sleep — Lavender is widely known asa nondrug alternative to treat insomnia andother sleep disorders.

Promote relaxation — Lavender is easily
recognizable by its calming scent, which has
been shown to help relieve anxiety.

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FLOWERS / LAVENDERS

Growing Lavender
You must first determine if you are able to offer suitable growing conditions for lavender based onits unique needs. Due to its Mediterranean temperament, lavender will not do well in cold or humid
weather. As such, it's important to remember that lavender:

check-circle Germinates poorly — When starting seeds indoors, place three or four seeds in each planting cellto ensure proper germination. You can always thin the plants later as needed.

check-circle Hates standing water — If excessive rainfall is a problem for your outdoor lavender plants, consider
assisting with drainage by adding a layer of gravel about a half-foot below the plant's root ball.

check-circle Needs space — A good rule of thumb is to plant lavender as far apart as the plant is expected to
grow tall. In humid climates, your plants will need extra room for air to circulate.

check-circle Prefers lean soil — Lavender does best in soil containing very little plant food. As such, an alkaline,
lean soil will make for happier, healthier lavender plants.

check-circle Thrives in heat — Maintaining your lavender plants in a location receiving six or more hours ofsunlight a day is ideal. If you live in a cooler climate, plant lavender near southern-facing stone

walls or other structures that will radiate heat. Another option is to apply stone mulch around thebase of the plant to attract and retain heat.

How to Grow Lavender From Cuttings
When growing lavender, you can start with cuttingsfrom an existing plant or planting seeds, which

shortens the overall growing time. The key steps to
obtaining and planting cuttings include:

1. Select and cut only healthy, straight, vigorous

stems; choose flowerless stems with good color
so the cutting will put all its energy into growing
roots instead of flowering.

to a depth of about 2 inches and pat the soil so
the cutting will stand up straight.

8. Keep the soil evenly moist until new roots form.
9. Cover the pot with a plastic bag to simulate agreenhouse effect.

Lavender softwood cuttings will root in about two

to four weeks. Hardwood cuttings take longer. The

roots are likely in place when new growth appears,

2. Use a knife to remove cuttings measuring 3 to 4

or if you feel resistance when giving cutting stems

3. Cut hardwood stems slightly below a leaf node

have formed.

inches long.

(characterized by a small bump).

4. Remove all leaves from the lower 2 inches ofthe stem.

a gentle tug. Remove the plastic bag when roots

Set the plants in a sunny location and water themwhen the soil is dry an inch below the surface. For

quicker growth, fertilize the plant weekly with one-

5. Use a knife to gently scrape the skin off one

quarter strength liquid plant fertilizer. In two to three

6. Place cuttings in a small pot prepared with

into a larger pot with regular potting soil.

side of the bottom portion of each stem.
commercial or homemade starter mix.

302

7. Stick the lower end of each cutting into the soil

weeks, place the plant in the ground or transplant it

FLOWERSFLOWERS/ LAVENDERS/ LAVENDERSWhen placing lavender in your garden bed,
be sure to:check-circle Choose an open area with lots of air circulation
check-circle Select a location with full sunlight exposure —at least six or more hours of sun daily

check-circle Maintain well-drained soil with a pH between
6.7 and 7.3

check-circle Space seeds 12 to 18 inches apartOnce established, lavender is a hardy plant

FUN FACT
Aside from therapeutic uses, lavender

has varied applications. It’s even used inperfumes and personal care products!

How to Grow Lavender From Seeds
If you do not have access to lavender cuttings,

you can plant lavender seeds. Here’s the generalprocess of growing lavender plants from seeds:

you will surely enjoy given its bright blossoms
and aromatic scent. Lavender is a wonderfulpollinator plant that will attract bees andbutterflies to your yard. No matter how you startit, lavender makes an elegant addition to any
container, flowerbed or landscape.

Harvesting Lavender
Because many of the decorative andmedicinal uses of lavender call for the plant
to be dried, you'll need to allow an extra

1. Plant seeds in a seed tray about 10 weeks

month between the time you harvest yoursoil mix (remember to plant about three

are five easy steps for harvesting andbefore the last frost, using a light, well-drained
seeds in each cell because lavender is a poor
germinator).

lavender and when you plan to use it. Below
drying lavender:

2. Maintain trays in a warm location — about

1. Harvest stems as soon as the blossoms

3. Water lightly, from the bottom, as needed, but

2. To prevent the possibility of mildew, harvest

70 degrees F (21 degrees C).

do not let the soil stay damp because it will
foster mildew growth.

4. After your seeds sprout (in about two weeks),

begin to open.

lavender stems on a sunny day when theplants are completely aired out and dry to
the touch.

move seedlings to a location with full sunlight.

3. Cut each stem back to the first set of leaves.

5. When your plants have two or three true leaves,

4. Gather the stems into bundles according totransplant them into their final location.

6. If you are planning to maintain your lavenderin pots, choose a breathable pot such as
terracotta.

7. You will need to repot lavender in a larger

your desired size, and secure each bundle
with a rubber band.

5. Hang each bundle individually on a hook or
nail upside down in a cool, dry place that isout of direct sunlight.

container annually to allow for maximum
health and growth.

303

How to Grow NasturtiumBest time to plant:

Spring toearly summer

Harvest:Fall

Native to South America, nasturtium(Tropaeolum majus) is an easy-to-grow, edible
flowering plant that’s sure to add a splash ofcolor and health benefits to your life. Although
the flower is most often enjoyed, the entire
nasturtium plant is edible.

Because nasturtiums are most often grownfrom seed, you may have trouble finding themat nurseries. Since you'll want to raise pesticidefree plants, your best option is to plant yourown. Here's everything you need to know tosuccessfully grow nasturtiums.

Health Benefits of Nasturtiums
All parts of the nasturtium plant can beused medicinally. Its flowers contain about

130 milligrams (mg) of vitamin C per 100 grams
serving. Notably, nasturtiums boast the highest

lutein content — 45 mg per 100-gram serving —found in any edible plant.

The importance of lutein for your eye health wasnoted by researchers, who said, "As increasing
evidence supports the role of lutein andzeaxanthin in reducing the risk of cataract andmacular degeneration, food sources of these

FUN FACT
Nasturtiums have a slightly

peppery flavor that is similar to
the taste of watercress.

304

carotenoids are beingsought." According to
the Urban Cultivator,

nasturtiums are morethan just a pretty flower;
they have well-known
medicinal properties:

FLOWERS / NASTURTIUMS"Both the leaves and petals of the nasturtium plant are packed with nutrition, containing
high levels of vitamin C. It has the ability to improve the immune system, tackling sorethroats, coughs and colds, as well as bacterial and fungal infections. These plants also
contain high amounts of manganese, iron, flavonoids and beta carotene."
Further building the case for the nutritional value of nasturtium plants, The Kansas City Star states:"In traditional medicine, an ointment is made from nasturtium flowers and used to treatskin conditions, as well as hair loss. The group of phenols in the pigments of orange andred flowers helps [neutralize] the damaging effects of free radicals, thereby helping toprotect us from chronic diseases such as cardiovascular disease and cancer."If taken during early pregnancy, nasturtiums might induce menstruation and cause amiscarriage. As such, it's best to avoid eating any part of the nasturtium plant — capers, flowers,
leaves and stems — during pregnancy. Additionally, even though nasturtiums were used forkidney and urinary tract problems in ancient times, be sure to consult your physician before using
this plant for health purposes.

Growing Nasturtiums

While some varieties of nasturtiums are perennial in hardiness zones 9 to 11, most are grown as annuals goingfrom seed to seed in a single season. They do well in lean soil and thrive when somewhat neglected. Unless

your plants have been stressed and are holding onto spent blooms, you generally do not need to deadhead
nasturtiums. Below are some tips to ensure your success in cultivating these eye-catching, edible plants:

Seeds Nasturtium seeds are readily

available and germinate quickly(I recommend you try heirloom varieties).

Sun

While they will bloom bestin full sun, nasturtiums can also
grow in partial shade.

SowingIf you get frost, sow organicand heirloom seeds in spring andsummer. Direct seed outdoors as soon
as the soil has warmed or start seeds
indoors two to four weeks earlier. If youlive in a warm-hot climate, you canplant nasturtiums anytime. Plant theseeds about one-half inch deep.

Soil Nasturtiums prefer lean soil,

so do not feed them. Fertilizer
will cause them to put out more
foliage and fewer flowers.

Transplanting

Because they
don't like being transplanted, you
should always use peat or paper
pots to reduce transplant shock
when moving plants outdoors.

Water

Nasturtiums do best withweekly watering. They can survive
drought conditions, but willproduce fewer flowers with lessattractive foliage during dry spells.

305

FLOWERS / NASTURTIUMSThe beauty of nasturtiums is found not only in their vibrant colors,
but also the fact they will attract hummingbirds, as well as

bees, butterflies and other beneficial pollinators to youryard and garden. In terms of diseases and pests known toafflict nasturtiums, be on the lookout for aphids, as wellas caterpillars, flea beetles and slugs.

When planted alongside your vegetable garden,

nasturtiums can act as a trap crop to draw pests,

particularly aphids, away from other plants. Usually,a strong blast of water (or a spray of soapy water) is

enough to knock out aphids. To avoid ingesting pests,
always rinse the flowers well before eating them.

Whether you are looking for nasturtiums to add color

Tips on Choosing
Nasturtiums for Yo
ur Garden

to salads and party trays, act as a trap plant in your garden, or cover an archor trellis, there is certain to be a nasturtium variety suited to your need. Before choosing a nasturtium

variety, give some thought to the design effect best suited to your yard or garden. You will want to pay
attention to the varieties you choose because the flowers can sometimes be obstructed by the plant's
ambling foliage. Some options for planting this cheerful flower include:

Bushy

Containers

These luxuriant ground-hugging

Compact dwarf varieties

Empress of India, Strawberries

Cherry Rose Jewel, Empress

great for edging, complementing

Blend and Peach Melba

nasturtiums, such as Alaska,

and Cream, and Whirlybird, aresimilarly colored day lilies androses. They grow up to 12 inches

Climbing varieties
Colorful nasturtium types

like Alaska Variegated,such as Canary Bird Creeper,of India, Nasturtium Fiesta

Creeper, Trailing Mix andwork well in containers.

tall, or about 31 centimeters (cm),and 18 inches (16 cm) wide.

Multicolor, Red CanaryWhite Moonlight will amble
up walls or through shrubs,
growing up to 10 feet (3meters) tall.

Harvesting Nasturtiums
In cooler climates, expect your nasturtiums to produce flowers from early summer through fall. In

milder growing conditions, nasturtium plants will bloom fall through spring and fade in summer heat.
For culinary use, it is best to harvest nasturtium flowers and leaves just prior to use.
306

How to Grow Peonies

Best time to plant:

Fall

Harvest:Late spring tolate summer

With luxuriously large blooms, peonies(Paeonia) make a wonderful addition to yourtable, a wedding bouquet or left to bloom in thegarden. The rich, showy plants are easy to plantand care for, and are a true perennial long-lived
plant, as many varieties will come back year
after year for 50 years or more.

Peonies come in every color except blue.

The genus is broken up into three groups: tree

peonies, herbaceous peonies and intersectional
peonies. Most peony flowers are fragrant, but
the scent will differ between cultivars. Somesmell of lemons while others have a scentdescribed as slightly spicy.

DID YOU KNOW?
In the Victorian age it was considered unlucky
to dig up a peony; if you did, it was believed
fairies would curse you!

Growing Peonies
Peonies bloom from late spring to late summer, depending on the variety. If you plant multiple

varieties, you may be able to enjoy their luscious flowers throughout the summer months. However,all varieties are best planted in the fall, approximately four to six weeks before the first freeze.
This allows the plant to establish a root system before the winter and gives you a greater potential

for enjoying blooms in the spring. Peonies planted in the spring may not bloom for one to two years.
When planted too closely, air flow is restricted increasing the potential for mold growth. As you areplanting in the garden, give each plant enough space to grow without being crowded. As most growto 3 feet in diameter, you'll want to allow a 4-foot range for each plant. However, tree peonies, which
grow as big as 5 feet wide and 5 feet tall by their 10th year, will need even more space.

307

FLOWERS / PEONIES
Herbaceous peonies do best when they areplanted close to the soil surface, 2 to 3 inches(5 to 7 centimeters) deep. This may seemcounterintuitive to leave the roots close to theair, but the plants need to be chilled to attaindormancy and set buds for the spring. If you are
growing peonies from bare root, start with a hole
2 feet deep and 2 feet across in a well-drained
area of the garden.
While herbaceous peonies enjoy a shallow
planting, tree peonies need to be planted 4 to
6 inches deep and intersectional peonies may
be planted just one-half to 1.5 inches deep
depending on your climate. In warmer zones
you’ll want to place the plant one-half inch
deep in the soil, and in cooler climates they areplanted 1.5 inches deep.
Add organic material into the planting hole andphosphorus, but do not
flower well with added
nitrogen. Mound thesoil in the center toa height just below

the surface and set

the root clump on top

so the eyes of the plantface upward with 2 inchesof root below the surface. Backfill

and water thoroughly by sprinkling the area.

Peonies do not like wet feet, or
waterlogged roots. If you are growing

peonies from a potted plant, prepare a largehole and amended with compost and bonemeal. Loosen the root ball and position theplant at the same height it was in the nurserycontainer. Backfill the hole and water theplanting site.

1 cup of bone meal, as growing peonies need
Proper soil preparation often reduces the need for

fertilization in the first couple of years. Herbaceous

Take Carefeeders. They prefer slightly alkaline soil, so addingfor Beautiful
Blooms

According to Garden Design, adding traceminerals such as azomite may inspire tree
peonies to produce larger flower size, increased
bud count and intensify flower color.

With Sun and Soil

varieties need potassium to bloom and are heavy

lime or wood ash may help improve plant growth.

Peonies thrive in full sunlight. The minimum is six

hours of sun each day, but a full day of sun is optimal.
Without sufficient sunlight, your plants will bloom less,and the flowers will be smaller. Sunlight also helps toreduce the risk of fungal diseases, which plague thepeony when they do not have enough air circulation.
Peonies should also be sheltered from strong winds
and planted well away from other trees and shrubs

as they do not compete well for nutrients and water.

308

VEGETABLES
FLOWERS/ PEONIES/ LEAFY & GREEN / ARTICHOKES
When the soil is prepared well, most plants won't need a side dressing of compost until the second year to help
them settle well and continue to bloom.

As the buds swell, they produce a sugary substance. This attracts ants that feed on the liquid. As soon as thebuds begin to open, the ants often disappear as their food source is gone. Although some gardeners find thepresence of ants distressing, they don't harm the plants, and some believe they help the bud to open properly
by removing the sticky liquid.

Unlike roses, peony bushes do not require pruning, and it is usually necessary only in the event of damage or

disease. At the end of the growing season, the herbaceous peony and intersectional peony plants should be cut

back. The herbaceous peony may be cut to the ground, but the intersectional plants do better when you leave 4
to 6 inches of stem.

Tree peonies may require some pruning after the first five years of growth to allow for better
air circulation. However, these are slow-growing plants and do not do well when
they are pruned in the first three years of life as it hinders their progress andreduces the number of blooms.

Harvesting Peonies
The peony does well as a cut flower, often lasting longer
than a week. For the best vase life, they should be

harvested while they are in bud. You may get a better
bloom and the flower may last longer on your table

when you harvest the bud when it feels like a soft

marshmallow in the morning.

Gently squeeze the flower bud for sponginess. If they're

still hard, you may want to leave them on the stem to ripen

longer. When cutting, use a set of sharp shears and leave atleast two sets of leaves on the bush so the plant may continue
to grow and store food over the summer.

Since most peonies flower for such a short time during the summer

months, you may also cut stems to be stored for later use. Using a set of

sharp shears, cut several stems, again leaving at least two leaves on thebush, and slip a bunch into a plastic bag with a few paper towels inside.

The towels will absorb the excess moisture and help prevent mold growth.

Lay the flowers flat on a shelf or drawer in the produce area of your refrigerator. Checkthem every couple of days and discard any that show signs of mold or begin to rot. They may staythis way for up to three weeks in the refrigerator. Once you remove them, the flowers may look limp.
Recut the stems underwater in a warm bath with flower preservative. Let the stems sit in the warm
water for several minutes and then move them to your flower vase with flower preservative.
The flowers will open within 24 hours and the blooms will last a week on your table.

309

How to Grow Sunflowers
Best time to plant:

Late spring

Harvest:Fall (or when the petals die down)

Nothing says summer like the bright yellow
faces of sunflower plants (Helianthus).

Growing sunflowers is easy as they are heat-

tolerant, resistant to pests and are remarkably
tough. Seeds can be harvested in the fall andare a great snack with an irresistible flavor andsatisfying crunch.

They're excellent for appetizers, salads, desserts
and other dishes. If you choose not to harvest

sunflower seeds, the birds in your yard will loveyou! It doesn't take long to discover how growing
sunflowers will perk up your garden, your dinnerplate and your health.

Health Benefits of Sunflower Seeds
Aside from the bright flowers, another main

reason you should be growing sunflowers is

for their seeds. A quarter cup has a mere 204

calories with a low glycemic index. One serving

has nearly 82%of the daily recommended intake
of vitamin E, 70% of copper and high levels ofvitamin B1, selenium, phosphorus, magnesium
and manganese.

Not only tasty, the health benefits of sunflower
seeds include anti-inflammatory effects

FUN FACT
You’re not the only one who’s going to enjoysunflower seeds. If you’re going to harvest seeds
soon, make sure to protect your plants because
squirrels and birds will go after them, too!

benefiting your cardiovascular

health. The phytosterols foundin sunflower seeds help balance

your cholesterol, may help reduce

the severity of asthma, lower bloodpressure and prevent migraine

headaches, while magnesium isa necessary nutrient for helping
improve muscle fitness.

310

FLOWERS / SUNFLOWERS
Sunflower seeds are a healthy source ofselenium, an important mineral in the removal
of waste from the body. The seeds are also highin fiber, which may help add bulk to your stool,
slow glucose absorption and keep you
feeling full longer.

Choose Your Sunflower Variety
and Plant in Full Sun
Consider planting sunflower seeds indoors before thelast frost to get a head start on the growing season.

However, the plants have long tap roots, so if you dostart indoors, be sure you can plant outside by thetime the seedlings have two leaves. This helps toensure you don't damage the tap root.

Planting sunflower seeds indoors will mean the youngplants need to harden before being transplanted

outdoors. Put them out during the day to allow theweather to thicken the stems, but return them indoors
overnight. The plants may need up to two weeks toharden before being transplanted into the ground.

Planting sunflowers seeds in direct sunlight, or an
area of your garden getting six to eight hours ofsun per day, is best for the health of your plants.

several varieties of sunflower plants. The taller types
can cast a long shadow in your garden, so plantthese on the north side of your garden plot, unless
you want to supply shade for other plants.

The American Giant and a couple other varieties willgrow as tall as 15 feet with flower heads spanning 1

foot across. However, if you don't have a large space,you still have the opportunity to plant sunflowers,

since dwarf varieties will measure only 1 or 2 feet tall.

Medium-height sunflower plants will stand between 5
and 8 feet with heads up to 10 inches across.

Choosing the right spot may be one of the mostSome varieties produce a single large flower, whileplants are heliotropes and follow the sun's pathhave yellow flowers. Little Becka and Terracotta havechallenging parts of growing sunflowers as theothers will form several heads. Not all sunflowers

across the sky.

red tinged flowers and Ms. Mars and Chianti grow inInterestingly, this movement is triggered by the

choices to make before you begin growing yourplants internal hormones in much the same way

your circadian clock is ruled by hormones. There areshades of purple. In other words, you have several
sunflower seeds.

311

FLOWERS / SUNFLOWERS
A light application of organic compost mixed into thesoil at the time of planting will encourage strong roots
and protect young tender plants from blowing overin the wind. Add mulch as the plants reach 6 inches

to minimize weed growth and conserve water. While
drought-resistant, you'll have a greater sunflower

seed harvest if the plants receive sufficient water.
Consider planting sunflower seeds staggered over
five to six weeks so you'll continue to enjoy blooms

through the summer and get a strong harvest in thefall. Don't overfertilize the plants as they are not heavy
feeders. Overfertilization may cause weaker stems to

Sunflower Plants Have Soiland Water Preferences
Although hardy and easy to grow, sunflower plants
have soil and water preferences to support their
growth and provide you with a strong harvest. If

you've chosen a low-growing variety, give thembreak once the tops get heavy with seeds.

Once the plants are established, water thoroughly but
infrequently to encourage deep rooting. As the plants
grow taller, water once a week with several gallons ofwater unless the weather is exceptionally wet or dry
and then adjust as needed. Taller plants may needbamboo supports that must be buried deep in thesoil to provide enough support in windy conditions.

plenty of room as they branch out. Plant your seeds
no more than 1 inch deep and 6 inches apart whenplanting outdoors, and transplant your strongest
seedlings between 6 and 8 inches apart.

Harvesting Sunflower Seeds
Harvesting sunflower seeds is a fun activity for your family. If you wait too long the seeds will be too
dry to roast or your local critters will have harvested the majority for you, leaving you nothing toenjoy in the fall and winter. As the plants are ready to harvest, the heads will begin to droop and theseeds will start turning brown.

There are two methods for harvesting the seeds. The first is to harvest sunflower seeds when they

are fully ripened on the stem and beginning to loosen from the head. Cut the stem about 1 inch

below the head and briskly rub the seeds with your hand. Allow the seeds to dry before storing in an
airtight container.

You may also begin harvesting sunflower seeds when two-thirds of the seeds are mature.
In this case, cut a longer piece of the stem and wrap a paper bag around the head. Hang it in awell-ventilated area for a few weeks making sure the area is dry and warm but not hot.

Once harvested, sunflower seeds can be used immediately or saved for the next planting season.
Dry the seeds completely before storing and keep them in a sealed, airtight container. Most
sunflower seeds will store well for up to a year when kept in the refrigerator or freezer.
312How to Grow Sweet Alyssum
Best time to plant:

Early spring

Harvest:Spring and

Fall

Sweet alyssum (Lobularia maritima), also

known as sweet alison, is indigenous to theMediterranean region, growing along thecoast in areas of full sun. Alyssum was found ingardens as far back as the 1500s and prized fortheir low-forming growth and fragrant flowers.
During the 1800s, the yellow variety enjoyedpopularity in the U.S. By the 1900s, the morefragrant white-flowered variety grew inpopularity and was recommended as a plant

for attracting bees. A member of the mustardfamily, sweet alyssum is beautiful in yourlandscape and may be tasty in your salad, but
it’s not often used medicinally.

Health Benefits of Sweet Alyssum
There is a long list of traditional uses for sweet
alyssum, some of which are not in current

practice, as the condition it was used to treat

responds more consistently to other treatments.
Rabies is one such example.

In fact, the name alyssum is derived from theGreek prefix "a-" (which negates the word

following it) and the Greek word "lyssa," meaningrage, so alyssa means "without rage." Those who
named the plant may have had rabiesin mind, as it was used in folk medicine

to treat the condition. Alyssum has also
been used to treat:

CHECK-CIRCLE Abdominal pain
CHECK-CIRCLE Colds and coughs
CHECK-CIRCLE Pain from cavities and bleeding gums
CHECK-CIRCLE EdemaCHECK-CIRCLE Ascites (fluid in the abdomen)
CHECK-CIRCLE Scurvy

FUN FACTIn Spain, sweet alyssum is valued forits vitamin C content, and was also

used as a diuretic and an astringent
in the treatment of gonorrhea.

313

FLOWERS / SWEET ALYSSUM

Growing Sweet Alyssum
Sweet alyssum is a delicate carpet of tiny cross-shaped,
four-petal flowers with narrow lance-shaped leaves. It

can spread and create a living mulch under taller plants,
working well to fill in nooks and crannies on walkways

and walls or along edges. It attracts pollinators andbutterflies, and are generally pest-free.

Although an annual plant in many hardiness zones, those
who live in areas with a mild winter may find they return
easily as a perennial, or even bloom through the winter.

The plants easily self-seed, being carried by thewind through your yard. If you're planning to change

varieties the following summer, you may be surprised byseveral volunteers sprinkled throughout your garden.

When planted in the ground, you may not need to add
fertilizer unless the soil is poor. Planted in a container,

alyssum will need more frequent watering and monthly

feedings with an organic fertilizer, as it prefers a rich soil
with a neutral pH.

Tips on Sowing Sweet Alyssum Seeds
Since sweet alyssum enjoys the cool weather, it

Although it’s somewhat frost-tolerant once

weeks before the last frost. Gardeners in thewell. In northern climates where the summers

can be sown directly onto your garden several
hardiness zones 7 through 11 may have plants

growing year-round. As long as it's not a hard
freeze, your seeds will germinate and growoutdoors. However, if you'd like a large impact

on your garden, start the seeds indoors five to

six weeks before your last expected frost date.

Sowing seeds is done simply by scattering themon the ground and pressing down so they makeare cooler, the plants will enjoy full sunlight.
However, in warmer climates as you movefurther south, the plants need protection fromthe hot afternoon sun to extend blooming a little
longer into the season.

It requires a significant amount of energy forthe plants to produce so many flowers. Once

the weather gets very hot, alyssum will

good contact with the soil and aren't blown

stop blooming. The more heat- and drought-

to light in order to germinate. Keep the soil moist

weather.

away. It is important the seeds are still exposed
until germination and then water whenever thesoil feels dry. If you start indoors, don't transplantoutside until after the danger of frost is past.
314

established, tender transplants do not fareresistant plants may bloom longer into the hot

FLOWERS / SWEET ALYSSUM

Sweet Alyssum Varieties
to Choose From

The genus alyssum contains nearly

Easter Bonnet

This is an early blooming
variety in lavender orwhite, blooming throughthe spring.

Blushing PrincessThis has a fragrant flower

and a lavender color, alsoheat tolerant growing up to
8 inches tall (20 cm) and170 species of flowering plants in the
Brassicaceae family. Most are annual or
perennial herbaceous plants growing up
to 4 inches (around 100 centimeters) high.

Although sweet alyssum is best known for the
fragrant white-flowered type, the plant does
come in a variety of other colors, including:

Pastel Carpet

This is a blend of pink,lavender and creamcolors, offering a

subdued colorful variety
to your garden.

spreading nearly 24 inches
wide (61 cm).

Wonderland SeriesThis type has a deep

Snow Princess

red color growing inwhite flowers. It is extremely

as it only reaches up

This is a sterile hybrid with
heat-tolerant and noted
for the characteristic of

spreading and cascading.

a compact flat plant,
excellent for edging

to 5 inches tall (13 cm)

and spreads 24 inches
across (61 cm).

Harvesting Sweet Alyssum
Alyssum leaves, flowers and stems can be used to add apeppery flavor to salads and other dishes. The leaves are

best harvested when they’re young, while the flowers can be

harvested right after the buds have opened. Alyssums bloom
during spring and autumn.

Spent flowers that weren’t harvested should be deadheaded tohelp the plant continue to bloom. This can sometimes be tedious
if you have a large bed. With a large drift, you can shear them by
one-third, encouraging the plants to set new buds quickly.

315How to Grow Tulips
Best time to plant:

Fall

Harvest:

Early to late spring

If you want splashes of color in your springgarden, the classic tulip is a timeless essential.
Even if there's a chill in the air, you can get

started with planning — and planting — thesecheerful harbingers of spring.

The basic tulip is cup-shaped with three petals,

sturdy stems and six elongated leaves. Perhaps
you've seen swaths of tulips in sunny yellows,
vibrant pinks or breathtaking combinations,like the Tom Pouce variety, delicate lavenders

such as Alibi or snowy white Hakuun. Extensive
hybridization has produced every color
imaginable, although blue is rare.

Tulips grow 6 to 24 inches high and average

16 inches wide depending on the variety andgrowing conditions, with rounded or pointy-

tips and solid or contrasting petal shades. For
constant color, plant early mid-spring andlate-spring bloomers and plant a new batch
every fall.

DID YOU KNOW?
There are 15 tulip divisions based on

origin, shape or bloom time, such as

Growing Tulips
Tulips look best planted in clusters rather thanrows. Good companion plants are other spring bulbs

like daffodils, iris, snapdragons and pansies. Mass plantingscalled "drifts" can cover large areas, and you can buy bulbs
based on the square footage you want to cover.

Tulip bulbs are planted in the fall before the ground freezes.
As cool-weather perennials, they need about 10 weeks of316"double late" or "single early" varieties.
Strains include white-fringed Crispa
and feathery Ballerina tulips.

FLOWERS / TULIPS
cold for future growth, but they can be fussy about moisture and temperatures. The best places for

growing tulips are in U.S. Department of Agriculture Hardiness Zones 4 through 6, althoughsome strains can survive in Zones 7 and 8.

Ideally, tulips thrive in spring weather that's cool and moist, but prefer hot, dry summers. Dependingon your climate, tulips require full sun or partial shade. Well-drained, slightly acidic (a pH of 6.0 to6.5), sandy soil with organic matter works well, but avoid dirt that's waterlogged. Rather thanstep-by-step instructions for planting tulips, a few rules are all you need:check-circle Dig a wide hole 6 to 8 inches deep (or deeper in colder
regions or for larger varieties).

check-circle Place three to five bulbs inside, tips pointing upward,
2 to 5 inches apart, without touching.

check-circle Add a little bone meal to the soil.
check-circle Replace the dirt and pat firmly to eliminate air pockets.
check-circle Cover with a few inches of mulch and water well,especially in dry areas, until the ground freezes.

Feed your tulips with bone meal in the spring when the leaves appear, and water well. When

there are no leaves and the bulbs are dormant, don't water. Deadhead wilted flowers, but allow

foliage to die naturally to feed the bulbs. You can remove the foliage and flower stalks once they've
turned dry to keep the plant from "stealing" energy from the bulbs.

Growing Tulips Indoors
Gardeners often ask how to care for tulips indoors.

Indoors, use shorter varieties, and note the length oftime for your chosen variety to bloom; for example,

plant bulbs in October for December blooms. Tulips

grow well in urns, pots, rock gardens and window boxes,
but these should be at least 15 inches high and 18

inches across. Make sure there are drainage holes.
Whether you should dig up and store tulip bulbs

depends on your planting zone. If you live in Minnesota,
it may be necessary. Only dig bulbs for storage when
their leaves begin wilting and turning yellow.

317

FLOWERS / TULIPS

After a few years, lack of blooms may indicate bulb

overcrowding. In late spring, divide bulbs off themother plant and replant elsewhere. Use a handtrowel to dig away the dirt first to avoid damaging
the bulbs, then lift them out. If necessary, store thebulbs in a box filled with sand or peat at temperatures
between 60 and 66 degrees F (15 and 18 degrees C),

away from light, and leave them until the fall planting.
Before moving potted tulips into your garden, checkyour planting zone and plant six to eight weeks before
the ground freezes.

If your tulips fail to come back each year, your wintermay not be cold enough, there was too much wateror something ate the bulbs. Plant shorter perennials infront of tulips to hide fading leaves.

Harvesting Tulips
Deer may find tulip bulbs enticing, but fences

spring, but diminish slightly after the first year.

motion-detecting lights or chimes may help.

moldy, soft or have black spots.

around the bulbs, sprinklers with timers,

As natural repellants, try placing human hair,

red pepper flakes or garlic in panty hoseto hang nearby.

Tulips look beautiful against hedges, walls andwalking paths. They bloom from early to late

318

Choose healthy bulbs, avoiding those that are
In vases, cutting tulip stems on an angle helps
them soak up water. Change the water every
other day, and avoid placing them in direct

sunlight or heat as they wilt faster once they
bloom.

How to Grow Wildflowers
Best time to plant:

Fall orearly spring

Harvest: A few weeks or months after flowering, depending on the species of wildflower

Wildflowers are important to the health andgrowth of pollinating insects, and attract various
bees, birds and butterflies, depending upon theflowers planted. They also provide a naturaland low-maintenance option for meadowsand fields. Since they're normally native plants
to your plant hardiness zone, they don't often

require much care through the growing season.
You don't need a large area to enjoy wildflowers.
You may have a strip of ground within yourgarden or within your yard where you'd liketo plant wildflowers. If you have a vegetablegarden or fruit trees, attracting pollinators

using wildflowers is a great way to ensure agood harvest.

An additional bonus are the insects they attract
to help ward off the bugs that might otherwise

feed on your crops. If you have unsightly areas
on your property, wildflowers are a great way
to fill in the area with beautiful flowers while
benefiting from their medicinal uses.

DID YOU KNOW?
Many wildflowers have been used
for centuries to provide medicinal

products. These include echinacea andchamomile, both of which are especially
popular as tea.

319

FLOWERS / WILDFLOWERS

Health Benefits of Wildflowers
Flowering plants provide nearly 25% of thebasic ingredients for modern drugs. North

Growing Wildflowers
The question of when the best time to plantis answered depending on your location or

climate. For the most part, wildflowers may

America has tens of thousands of native plants

be planted during the spring, summer anda list of flowers to grace your garden with known

winter temperatures and availabilityof water in your area.

that have yet to be studied. However, there are

medicinal properties, including the dandelion.

fall, but the best time will depend on yourPurple coneflower(Echinacea purpurea)

This is perhaps one of the most

famous medicinal species of thenative plants to North America.

The flowers are brilliant purple to pink and areoften found in fields and thickets. Now known asechinacea, it's used as an herbal remedy andsupplement to stimulate the immune system andreduce the length of the common cold.

Yarrow (Achillea millefolium)This herb is famous in folklore foruse in anticoagulation of wounds
and nosebleeds and consideredin the care of bleeding skin.

Betony (Stachys officinalis)

The flower has spikes of red

and purple and is well loved bybees and butterflies. It has beenused in various applications

such as anxiety, headaches, diarrhea andthroat irritations.

For instance, if you live in an area where
there is minimal or no frost during thewinter months, wildflowers may be planted

nearly anytime. It is best to steer clear of thehottest times of the year, though, as this isoften when you receive the least amountof rain.

Feverfew (Tanacetum parthenium)

If you live in areas with bitter cold winters,

often found in old gardens andgardeners prefer to plant in the fall, as theseA traditional flower, feverfew isspring or fall planting works well. Somethought to relieve inflammation

will bloom earlier in the spring. If you choose

from insect bites. One study has

shown that it has been historically used for fevers,migraines and headaches.

to plant during the fall, it's best to wait until
after you have received a good hard frost

to sow the seeds, so they do not sprout until

the soil has warmed enough for germinationin the spring.

320

FLOWERS / WILDFLOWERS
If you plant in the spring, put the seeds in thefreezer for a couple of weeks before planting sothey germinate quicker. Planting in the spring

will give you a chance to clear away the weeds
before planting but it will delay getting yourseeds in the ground.

How to Prepare your Soil
Wildflowers native to your geographical area

MIGardner recommends the addition of
one of five different amendments to help
to improve drainage. These are perlite,
sand, compost, mulch or vermiculite.
Vermiculite and perlite are absorbent
volcanic rock and help to break up the soil

will appreciate native soil. In other words, if

While compost may help drainage, it may

creek beds and heavily watered soil. But for the

Mulch may take some time to add to your soil,

soil. If your area is not well draining, consider

down slowly and protects the soil. Sand (notyou're planting cattails, they enjoy being aroundprovide too many nutrients for your wildflowers.

most part, wildflowers don't like soggy

but it can be effective as it holds water, breaks

amending it.

sea sand) may be one of the cheapest things

The essential element to well-drained soil isamendments must be worked in well to the areaoxygen, and the best way create well-drained

soil in clay is to create a raised bed. Additionally,

you may add to break up the soil. Each of thesewhere you want to plant.

when the soil does not drain it compacts easily

and dries out in the sun, making it extremely hot.

Harvesting Wildflowers
Since wildflowers encompass different species,

harvesting time depends on what you’ve planted.
Thankfully, the Florida Wildflower Foundation has
provided an easy guide that you can follow.

They stated that wildflower seeds can be
harvested three weeks (or months) after
flowering. Another useful guide is to use youreyes — the seeds are ready for picking when
they turn brown and easily fall out.
Once you’ve collected all that you need, you canleave the rest for the birds!

321

ABOUT DR. MERCOLA

ABOUTDR. MERCOLA
Dr. Joseph Mercola has always been passionate about helping
preserve and enhance the health of the global community.

As a doctor of osteopathic medicine (DO), he takes a “wholeperson” approach to wellness, helping you develop attitudes
and lifestyles that can help you Take Control of Your Health.
In 1997, he founded Mercola.com as a portal for up-to-datenatural health information and resources that can help readersand subscribers adopt better lifestyles and achieve optimal health.

It’s one of the first health websites that focuses on holistic medicine
and is now routinely among the top 10 natural health websites.
Dr. Mercola is also a best-selling author, withthree of his books, namely "Effortless Healing,""The No-Grain Diet" and "The Great Bird Flu Hoax,”
having been included in The New York Times
Best Sellers list. His most recent book,“The Truth About COVID-19,” is also a national
bestseller on Amazon, Wall Street Journal,
USA Today and Publishers Weekly.

By sharing valuable knowledge about holistic

medicine, regenerative practices and informed
consent principles, he has become the mosttrusted source for natural health information,with a legacy of promoting sustainability
and transparency.

Visit Mercola.com to get timely healthupdates and information from Dr. Mercola.

322

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Medical News Today October 1, 2010
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Journal of Nutritional Biochemistry doi:10.1016/j.jnutbio.2004.01.005
American Journal of Clinical Nutrition November 2006: 84(5); 1027-1032
Preventdisease.com August 14, 2013
Medical News Today August 28, 2007
Cancer Prevention Research July 2013: 6; 711
Asian Pacific Journal of Cancer Prevention 2013: 14(7); 4131-4134
Medical News Today December 20, 2010
Angewandte Chemie International Edition December 22, 2008: 48(1); 157-160
Cancer Epidemiol Biomarkers Prev. 2016 Apr; 25(4): 624–633.

LEEKS

The World’s Healthiest Foods, Leeks
CDC, “Folic Acid”
Have a Plant, “About The Buzz: Folic Acid Prevents Heart Disease”
MedlinePlus, “Homocysteine Test”
PLoS One. 2012; 7(6): e38242, Discussion
International Journal of Medical Microbiology Volume 310, Issue 1, January 2020, 151359, Abstract
J Med Food . 2006 Summer;9(2):205-13, Abstract
Mini Reviews in Medicinal Chemistry April 2011; 11(4): 298-344
The World’s Healthiest Foods, Leeks
Gastroenterology. July 2011; 141(1): 80-89
Environmental Health Perspectives September 2001; 109(9) :893-902
Mother Earth News December 2006/January 2007

ONIONS

Journal of Agricultural and Food Chemistry 2004; 52(22): 6787-6793
Cancer Prev Res (Phila.) 2015 March; 8(3):181-189
Cell & Bioscience Volume 10, Article Number: 32 (2020)
Scientific Reports Volume 6, Article Number: 29588 (2016)
Iran J Basic Med Sci. 2021 Jan; 24(1): 3–16.
Br J Clin Pharmacol. 1989 Nov; 28(5): 535–544.
Evid Based Complement Alternat Med. 2021; 2021: 5554259.

GREEN BEANS

Medical News Today, January 19, 2018
Organic Facts, March 12, 2019
NHS, February 14, 2020
Daily Garden, August 24, 2017

SNOW PEAS

Organic Facts July 30, 2021
Harvard School of Public Health, Lectins
Front Endocrinol (Lausanne). 2021 May 18;12:585887.
Go Locavore, Sugar Snap Peas - Pretty Easy to Grow (YouTube Video)
Gardens Nursery, "How to Grow Snow Peas in your Garden"

MUSHROOMS

the Stanislaus Sprout, December 6, 2021
Molecules. 2015 Oct; 20(10): 19489–19525.
FEBS Letters. May 2022 Volume 596, Issue 10 Pages 1231-1240
Nature (2010) 17, 1134–1140
FASEB April 2013; 27(1)Science Daily April 22, 2013
Nutrition Horizon April 24, 2013
Mother Earth News, How to Grow Shiitake Mushrooms

326

FRUITS

AVOCADO

Physiol Plant. 2008 Aug;133(4):725-35, Abstract
Nutr Res Pract. 2020 Feb; 14(1): 55–61, Abstract
Nutrients. 2016 Jul; 8(7): 444, Absract
Nutr J. 2020; 19: 93, Abstract
Adv Nutr. 2014 Nov; 5(6): 712–741, Abstract
Nutrients. 2016 Aug; 8(8): 482, Abstract
Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750, Hass Avocado Composition
Linus Pauling Institute, “Magnesium”
Free Radic Biol Med. 2011 Sep 1; 51(5): 1000–1013., Abstract
Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750, Antioxidant Vitamins
Nutrients. 2020 Oct; 12(10): 3209, Abstract
Nutrition Journal November 27, 2013, 12:155, Abstract
EWG, “Clean Fifteen”
California Avocado Commission Press release August 11, 2010

BLACKBERRIES

Journal of Agriculture and Food Chemistry, 2011;59(13)Advances in Nutrition, 2011;2(1)Sun Gro Horticulture, How to Grow Blackberries with Black Gold®, July 2, 2018

BLUEBERRIES

Medical News Today September 5, 2017
Yao Xue Xue Bao April 2010; 45(4): 422-9
Journal of the Academy of Nutrition & Dietetics March 2015; 115(3): 369–377
BMJ 2013; 347: f5001
The University of Maine, Planting Blueberries, May 9, 2012

POMEGRANATEThe New York Times, October 31, 1979
J. Agric. Food Chem., 2008; 56(4): 1415–1422
Nat Med. 2016 Aug;22(8):879-88
Scientific Reports January 24, 2019; 9 article number 727
Oxidative Medicine and Cellular Longevity 2017; 2017: 9028435
Gardeningknowhow.com Growing Pomegranate in a Pot
Grow Organic, January 11, 2013
Madera Chamber of Commerce, History of Pomegranate

RASPBERRIES

Oregon State University Red Raspberries
Organic Facts, 7 Impressive Benefits of Raspberries
Medical News Today, January 5, 2018
World J Gastroenterol. 2012 Dec 28; 18(48): 7378–7383

LEMONS

Medical News Today, January 5, 2018
BioMed Research International, 2017;7463571
Alternative Medicine Review, 2009;14(3):258
Diabetes in Control, February 20, 2016
Baseline of Health Foundation, Rutin
Saudi Pharmacological Journal, 2017;25(2):149
Journal of Nutrition and Metabolism, 2014 doi:10.1155/2014/912684
Allergy, Asthma and Clinical Immunology 2013;9:46
CDC, Recommendations to Prevent and Control Iron Deficiency
Journal of Clinical Biochemistry and Nutrition, 2008;43(3):201
Global Healing Center, June 12, 2014

CHERRIESJ Nutr. 2003 Jun;133(6):1826-9
Arthritis Rheumatology 2012 December; 64(12): 4004-4011
J Int Soc Sports Nutr 2010
Running.competitor.com, April 7, 2017
BMJ Open 2013;3:e002416
Eating Well, Cherry Nutrition
Nutrients. 2012 Dec; 4(12): 2069–2096
Free Radic Biol Med. 2011 Sep 1; 51(5): 1000–1013.
J. Agric. Food Chem. 2009, 57, 4, 1239–1246
Molecules. 2020 Sep; 25(17): 3809, Abstract
Nutrients. 2016 Mar; 8(3): 167, Animal Models

327

FIGS

World’s Healthiest Foods, Figs
Nutrition Value, Figs
USDA National Nutrient Database, Figs, Dried, Uncooked
BBC Good Food, The Health Benefits of Figs
Diabetes Research and Clinical Practice, 1998;39(1):19
Phytotherapy Research, 1999;13(3):188
PLOS|One, 2015;10(3):e0120964

CUCUMBERS

Saudi J Biol Sci. 2021 Aug; 28(8): 4334–4341.
IntechOpen (2021). Cucumber Economic Values and Its Cultivation and Breeding.
Int J Health Sci (Qassim). 2013 Jan; 7(1): 77–89.
Iran J Nurs Midwifery Res. 2012 Feb; 17(2 Suppl1): S65–S71.
Saudi Pharm J. 2019 Sep; 27(6): 791–797.
Nutrients. 2017 Aug; 9(8): 866.

SQUASH

Organic Facts, May 11, 2018
Community Eye Health. 2013; 26(84): 65.
Indian Dermatol Online J. 2013 Apr-Jun; 4(2): 143–146.
The Journal of Investigative Dermatology, 2000; 114(3):480
Am J Clin Nutr. 1995 Dec;62(6 Suppl):1315S-1321S.
FoodData Central, Squash, winter, acorn, raw
Harvard Health Publishing, Two Keys to Strong Bones
Mayo Clinic, Dietary Fiber: Essential for a Healthy Diet
Current Medical Science volume 38, pages174–183 (2018)
Adv Pharm Bull. 2018 Jun; 8(2): 347–351.
Medical News Today, May 18, 2017
Journal of Food Science, 2015; 52(2)Southern Illinois University, 2009;6

ZUCCHINIUSDA FoodData Central, Squash, summer, zucchini, includes skin, raw
Journal of the American College of Nutrition, December 2004
Nutrients, April 9, 2013
WebMD, 2018
Diet and Health: Implications for Reducing Chronic Disease Risk.
BMJ. 2013; 346: f1378.

MELONS

FoodData Central, Melons, cantaloupe, raw
Nutrients. 2017 Apr; 9(4): 339.
Subcell Biochem. 2016;81:231-259.
Annu Rev Nutr. 2016 Jul 17; 36: 571–602.
J Am Heart Assoc. 2020 Jun 16; 9(12): e015719.
Int J Mol Sci. 2011; 12(10): 7114–7162.
Mother Earth News March 2008
Heirloom Organics 2017
Specialty Produce 1996-2017

BELL & CHILI PEPPERS

November 2002 Journal of Food Agriculture and Environment 1(2), Abstract
Antioxidants (Basel). 2015 Jun; 4(2): 427–446, Introduction
Molecules. 2016 Jul; 21(7): 844, Introduction
Br J Anaesth. 2011 Oct; 107(4): 490–502, Abstract
Journal of Proteome Research 2010 Jun 4;9(6):2977-87. doi: 10.1021/pr901175w
Ruhr Universitat Bochum, December 20, 2016
Molecules. 2022 Apr; 27(8): 2484, Abstract

EGGPLANTAdv. Nutr. January 10, 2011;2(1): 1–7
Int J Mol Sci. October 2014;15(10): 17221–17241
Biosci Biotechnol Biochem. May 1999;63(5):799-804
J Agric Food CChem. May 19, 2004;52(10):2832-9

TOMATOSci Rep. 2014; 4: 5031
Int J Mol Sci. 2020 Oct; 21(19): 7119
Medicine (Baltimore). 2015 Aug; 94(33): e1260
Current Biology May 24, 2012

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Rutgers New Jersey Agricultural Experiment Station February 2009
GrowVeg.com December 5, 2013

DRAGON FRUITWorld Journal of Pharmacy and Pharmaceutical Sciences, Dragon Fruit as a Nutraceutical
J Food Sci. 2011 Jan-Feb;76(1):C38-45.
Journal of the American College of Nutrition October 2000; 19(5): 563-569
PLOS One September 8, 2017
Biomed Pharmacother. 2019 Jun;114:108821.
Pharmacognosy Res. 2010 Jan-Feb; 2(1): 31–35.

JACKFRUITUSDA National Nutrient Database, Basic Report Jackfruit Raw
Plant Foods Hum Nutr. 2010 Jun;65(2):99-104
International Journal of Biotechnology and Bioengineering 2015; 9(8) (PDF)
Comprehensive Reviews in Food Science and Food Safety, 2012 November; 11(6):565–576
Bioresour Technol. 2004 August;94(1):49-52
Gardening Know How, Jackfruit Tree Info

LYCHEE

LycheesOnline.com, 15 Tips for Planting Your Lychee Tree(s)LycheesOnline.com, “5 Stages of Lychee Fruit Development”
Phytomedicine 2010 Nov;17(13):1047-56
Photochem Photobiol 2008 Mar-Apr;84(2):399-406
Nutrients 2017 Apr; 9(4): 339
The Lychee Biotechnology, 2017, page 159
WebMD, How Potassium Helps Your Heart
Oregon State University, Copper
USDA, “Litchis, raw”
J Biomed Biotechnol 2012;2012:341479
Cancer Letters 2006 Jul 28;239(1):144-50
EDIS Horticultural Sciences Department, Lychee Growing in the Florida Landscape (PDF)
Homeguides.sfgate.com How to Grow Lychee Indoors

HERBS

ALOE VERA

Biomed Res Int. 2015; 2015: 714216
Pharmacogn Mag. 2014 Apr-Jun; 10 (Suppl 2): S392–S403
Skin Pharmacol Physiol. 2008;21(2):106-10

AMERICAN SKULLCAP

Herbs with Rosedale, Skullcap Herb
Just a Pinch, May 25, 20117

ASTRAGALUS

Journal of Functional Foods Volume 77, February 2021, 104339, Abstract
Evid Based Complement Alternat Med. 2022; 2022: 9007396, Abstract
Molecules. 2014 Mar; 19(3): 2793–2807, Abstract
Zhongguo Zhong Xi Yi Jie He Za Zhi. 2010 Jul;30(7):699-701, Abstract
Evid Based Complement Alternat Med. 2018; 2018: 8746349, Abstract
Evid Based Complement Alternat Med. 2013; 2013: 352130, Abstract
Phytother Res. 2010 Feb;24(2):175-81, Abstract

CHAMOMILE

Biological & Pharmaceutical Bulletin May 2005; 28(5): 808-810
J Clin Exp Dent. 2014 Dec; 6(5): e535–e538, Introduction
Iranian Journal of Obstetrics, Gynecology and Infertility November 2010; 13: 39-42
Mol Med Report. 2010 Nov 1; 3(6): 895–901., Traditional Uses of Chamomile
Mol Med Report. 2010 Nov 1; 3(6): 895–901., Inflammatory Conditions

FENUGREEK

Nutrition Data 2014
J Toxicol. January 18, 2016; 2016: 1250387
J Altern Complement Med. 2011 February; 17(2):139-42
Cancer Epidemiol Biomarkers Prev. 004 August;13(8):1392-8
Phytother Res. 2009 November; 23(11):1543-8
PLoS One November 28, 2016; 11(11): e0165955
Nutrition and You 2009-2017
Life Extension January 2011
Flora Health
The Spruce329

Garden Organic
Mother Earth News 6 Advantages Compared to Hybrids June 30, 2009
Mother Earth News June/July 2009 Industrially Farmed Foods Have Lower Nutritional Content

MILK THISTLE

Current Pharmaceutical Biotechnology January 2012; 13(1): 210-217
LIVESTRONG.COM August 14, 2017https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665566/, Abstract
Cancer Research May 15, 2005; 65(10): 4448-4457
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5657817/
Antioxidant & Redox Signaling August 2002; 4(4): 655-63
Pharmacology February 3, 2012; 3(2): WMC002966
Phytotherapy Research December 2006; 20(12): 1036-1039

OREGANO

Cancer Lett. 2011 Jun 1;305(1):1-7.
Floral Encounters 2007-2016
Science Daily January 8, 2002
Eur J Cancer Prev. 2015 March;24(2):106-12
Crit Rev Food Sci Nutr. 2015;55(3):304-18
Heirloom Organics 2017
Farmer’s Almanac 2017

TURMERICJ Nat Sci Biol Med. 2013 Jan-Jun; 4(1): 3–7
Arzeimittelforschung. 1986 Apr;36(4):715-7
Free Radic Biol. Med. 2000 Apr 15;28(8):1303-12
Cancer Res. 1999 Feb 1;59(3):597-601
Cell Growth Differ. 1998 Apr;9(4):305-12
Cancer Lett. 1997 Jun 24;116(2):197-203
Ann N Y Acad Sci. 2005 Nov;1056:206-17

BERGAMOT

Medicinal Herb Info 2016
Bulletin of Experimental Biology and Medicine October 2009
The Herbal Academy July 28, 2015

SAGE

Drugs in R&D March 2017; 17(1): 53–64
Organic Facts January 21, 2018
Drugs in R&D March 2017; 17(1): 53–64
Food Chemistry 2007; 100(2): 603-608
Organics.org, 14 Powerful Foods to Help You Strengthen Your Immune System
Mother Earth News August/September 2010

CARAWAY

Healthy Focus, 6 Science Backed Health Benefits of Caraway Seeds- 2018 Research
Organic Facts, May 8, 2018
Journal of Food Science, 2013;78(8):M1242

DILL

Biomedicine & Pharmacotherapy Volume 109, January 2019, Pages 1650-1658
International Journal of Pharmacology, 2007, Volume: 3, Issue: 3, Page No.: 260-264
Pharmacogn Rev. 2010 Jul-Dec; 4(8): 179–184.
Gardening Know How 2017
Do It Yourself Growing Dill Indoors in 5 Steps

EUCALYPTUS

The Spruce, “How to Grow and Care for Eucalyptus”
Clin Microbiol Infect. 2006 Feb;12(2):194-6.
Journal of Ethnopharmacology February 3, 2016
Asian Pac J Trop Biomed. 2012 Sep; 2(9): 739–7
Am J Phys Med Rehabil. 1991 Feb;70(1):29-33.
BMC Immunol. 2008; 9: 17.
J Periodontol. 2008 Aug;79(8):1378-85.

FENNEL

Urban Farmer, “From Seed to Harvest: A guide to growing fennel.”
Heirloom Organics, Fennel
Our Herb Garden, Growing Fennel
World’s Healthiest Foods, Fennel
Oregon State University, Micronutrient Information Center, Vitamin C
Oregon State University, Micronutrient Information Center, Potassium

330Oregon State University, Micronutrient Information Center, Folate
International Journal of Molecular Medicine 2012;29(6):1053

LEMONGRASSWebMD, Lemongrass
The Journal of Alternative and Complementary Medicine. Dec 2015; Volume 21(Issue 12): Page 766-773
J Adv Pharm Technol Res 2011;2:3-8
Just Aromatherapy, Lemongrass Aromatherapy Essential oil
Journal of Applied Microbiology, 2012; 113(5):1217
African Journal of Tradition, Complimentary and Alternative Medicines, 2008;5(3):226
Helicobacter, 2003;8(3):207
Journal of Young Pharmacists, 2012;4(1):28
Researchgate, 2012 Potential Functions of Lemon Grass (Cymbopogon citratus) in Health and Disease
Phytomedicine, 2009; 16(2-3):265
Indian Journal of Pharmacology, 2011; 43(3):300
Naturally Curly, Try this Essential oil for an Oily Scalp
Pharm Sci Asia 2017; 44 (4), 209-216

MINT

Molecules. 2021 Feb; 26(4): 1118.
USDA Food Data Central, Peppermint, fresh
USDA Food Data Central, Spearmint, fresh
Nutrition and You, Spearmint Nutrition Facts
Nature Helps Me, February 4, 2015
Biofactors, 2004;24(1-4):127
J Dig Dis. 2011 Aug;12(4):295-301.
BMC Complement Altern Med. 2019; 19: 21.
Organic Facts, 13 Impressive Benefits of Mint Leaves
InformedHealth.org [Internet]. October 8, 2020
J Pain Res. 2019; 12: 2933–2939.
Int Breastfeed J. 2007 Apr 19;2:7.
Medical News Today, What Are the Benefits of Mint?

CHIA

U.S. Department of Agriculture National Nutrient Database, Chia Seeds, Dried
Molecules. 2020 Jan; 25(1): 11, Abstract
Nutrients. 2019 Jun; 11(6): 1242, Chemical Composition
SF Gate, How Long for a Chia Sprout to Turn Into a Flower?

CILANTRO

Molecules 2022 Jan; 27(1): 209.
Avicenna J Phytomed. 2021 Sep-Oct; 11(5): 436–450.
PLoS One. 2014; 9(6): e99086.
Flavour volume 1, Article number: 22 (2012)
The Spruce March 21, 2022

CUMIN

USDA FoodData Central, Spices, cumin seed
Middle East J Dig Dis. 2013 Oct; 5(4): 217–222.
Pharmacological Research September 2002, Volume 46, Issue 3, Pages 251-255
J Tradit Complement Med. 2017 Jul; 7(3): 332–338.
J Herb Pharmacother. 2004;4(2):1-10.
“Antitussive effect of Cuminum cyminum Linn . in guinea pigs.” (2010).
Ann Nutr Metab 2015;66:117-124
Arch Microbiol. 2017 Apr;199(3):465-474.
The Homestead Garden, How to Grow Cumin

FLAX

Mother Earth Living, Herb to Know: Flax
J Food Sci Technol. 2014 Sep; 51(9): 1633–1653.
Cancer Epidemiology, Biomarkers & Prevention, 2007 Feb;16(2):256-62
Cancer Causes & Control, 2013 Apr;24(4):813-6
Urology, 2004 May;63(5):900-4
Journal of Food Science and Technology, 2015 Apr;52(4):1857-1871
J Anim Sci Biotechnol. 2019; 10: 45.

GINGER

IntechOpen (2019), "Ginger (Zingiber officinale) Antimicrobial Potential: A Review"
International Journal of Preventive Medicine April 2013; 4(Suppl 1): S36-S42
Food and Chemical Toxicology 2008 Sep;46(9):3178-81
Am J Respir Cell Mol Biol. 2013 Feb; 48(2): 157–163.
Evid Based Complement Alternat Med. 2012; 2012: 516870

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Nutr J. 2014; 13: 20.
Arthritis Rheum. 2001 Nov;44(11):2531-8
Int J Prev Med. 2013 Apr;4(Suppl 1):S11-5
J Altern Complement Med. 2009 Feb;15(2):129-32
Phytother Res. 2013 May 9
California Gardening, How to Grow Ginger and Get a Huge Harvest - Growing Ginger Root (YouTube)
The Spruce December 8, 2021

MARJORAM

Organic Facts 2018
Planet Natural 2004-2017
University of Illinois Extension 2018
Mother Earth News June/July 2004

PARSLEY

Journal of Ethnopharmacology March 2002; 79(3): 353-357
International Journal of Medical Research & Health Sciences, 2018, 7(8): 1-7, Abstract
Phytother Res. 2004 Dec;18(12):996-9
The Journal of Cancer Prevention December 2016; 21(4): 216–226
Anticancer Agents in Medicinal Chemistry 2015; 15(6): 728-35
South Asian Journal of Cancer April-June 2014; 3(2): 107–111
Balkan Med J. 2017 Jan; 34(1): 53–59, Discussion

ROSEMARY
BBC, May 4, 2017

Medicines (Basel). 2018 Sep; 5(3): 98.
Iranian Journal of Pharmaceutical Research, 2016;15(4):875
Adv Exp Med Biol. 2015;863:95-116.
Bioscience, Biotechnology and Biochemistry 2007;71(9):2223
Journal of Ethnopharmacology, 2010;131(2):143
Journal of Food Science, 2006;71(8)Medical News Today, February 28, 2012

SAFFRON

Pharmaceutical Biology July 2013; 51(7): 920-924
Journal of Clinical Pharmacy and Therapeutics October 2010; 35(5); 581-588
Human Psychopharmacology 2014; 29(6): 517-527
Iranian Journal of Basic Medical Sciences November 2015; 18(11): 1143-1146
International Journal of Obstetrics and Gynecology March 2008; 115(4): 515-519

STEVIA

Journal of Food Quality 2021(28):1-6
J Int Soc Prev Community Dent. 2014 Dec; 4(Suppl 2): S116–S121.
Nutrients. 2020 Oct; 12(10): 3049.
Eur J Prev Cardiol. 2015 Dec;22(12):1575-87.
Int J Clin Res Trials. 2020; 5: 142.

TARRAGON

WebMD, Tarragon
The Free Range Life, Nutritional and Medicinal Benefits of Tarragon
Natural Food Series, March 5, 2018

THYME

J Food Prot. 2003 Apr;66(4):668-73
Food Microbiology 21 (2004) 33-42
Medical News Today History of Thyme November 7, 2016
Science Daily December 10, 2015
British Journal of Nutrition January 2000
Healthy Fellow June 8, 2009
Thromb Res. 2008;122(4):517-22
Youtube.com Growing Herbs : How to Grow Thyme
Every Green Herb Using thyme essential oil in herbal medicine

VANILLA BEANS
Selbyana, 2005;26(1,2)

International Journal of Molecular Sciences, 2017;18(12):2392

FLOWERS
AMARANTH

Huffington Post, March 26, 2014

332

CYCLAMEN

Pharmaceutical Journal January 12, 2011
Carbohydrate Research March 30, 2010
Rhinology March 2012
Asian Pac J Cancer Prev. 2013;14(10):5911-3
Plant Delights Nursery, Cyclamen
The Cyclamen Society, Plants

DAHLIA

The American Dahlia Society, Fundamentals of Growing Dahlias
Swan Island Dahlias, How to Grow Dahlias

HONEYSUCKLE

Chinese Journal of Medicinal Guide 2009
Journal of Ethnopharmacology July 2015
Edible Medicinal And Non-Medicinal Plants: Volume 7, Flowers,” 2013
Cell Research 2015 ; 25: 39–49
Zhongguo Zhong Xi Yi Jie He Za Zhi. 1992 Dec;12(12):719-21
BMC Complementary Alternative Medicine 2012; 12: 226

HYDRANGEAThe Spruce, April 14, 2017

LAVENDERSFGATE, “The Best Time to Plant Lavender”
Homestead and Chill, “Harvesting Fresh Lavender: How to Harvest, Prune & Dry Lavender Flowers”
Natural Medicine Journal February 2012; 4(2)Am J Physiol Gastrointest Liver Physiol. 2012 Oct;303(7):G825-36, Abstract
Evid Based Complement Alternat Med. 2013; 2013: 681304, Abstract
Phytomedicine. 2019 Dec;65:153099, Abstract
Pain Res Treat. 2016; 2016: 8158693, Abstract
BMC Complement Altern Med. 2016; 16: 144, Abstract

NASTURTIUM

Global Biodiversity Information Facility, Tropaeolum L.
Journal of Food Science November 2005; 70(9): S605–S609
Urban Cultivator, Learn About Nasturtium
The Kansas City Star September 3, 2013
CalorieBee January 21, 2018

PEONIES

Garden Design, How to Grow Peonies

SUNFLOWER

The World’s Healthiest Foods, Sunflower Seeds
The World’s Healthiest Foods, Sunflower Seeds
Magnes Res. 2017 Nov 1;30(4):120-132, Abstract
Natural Food Series, December 3, 2018SWEET ALYSSUM

Natural Medicinal Herbs, Sweet Alyssum
The Spruce, March 15, 2021
Natural Medicinal Herbs, Sweet Alyssum
HealthBenefitTimes, Know About the Sweet Alyssum
Pacific Island Ecosystems at Risk (PIER), Lobularia maritima

WILDFLOWERSClinical Infectious Diseases Vol. 40, No. 6 (Mar. 15, 2005), pp. 807-810, Abstract
Daru. 2011; 19(3): 173–186, Introduction
Drugs and Lactation Database, “Betony”
Pharmacogn Rev. 2011 Jan-Jun; 5(9): 103–110, Abstract
MIGardener, 5 Simple Ingredients to Fix Poor Draining Soil
Florida Wildflower Foundation, “Collecting & sowing wildflower seed”

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VEGETABLES / LEAFY & GREEN / ARTICHOKES

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