Here is a great pictorial online source aptly called The Diagnosis of Mineral Deficiencies in Plants

I’m using this to figure out why my romano bean plants are yellow when everything else (peas, lettuce, cilantro, dill and Italian parsley) are all doing well.

Check it out.

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Oregano finds it’s roots in the Mediterranean and in parts of Asia. Today, we find it growing in all parts of the world and widely used in Italian, Greek and Mexican cuisines. Coincidentally, these are the 3 main varieties grown AND the 3 types with the most antioxidant activity.

Oregano has a long history of medicinal use dating back to Hippocrates who used oregano as an antiseptic as well as for digestive and respiratory disorders. Modern science (with research from the USDA) has backed up the health benefits of oregano showing oregano to be a super concentrated source of powerful phytochemicals and antioxidants including thymol and carvacrol. These compounds and many others are responsible for oregano’s many healing properties*:

• anti-microbial: used as an antiseptic; particularly effective against certain bacteria responsible for food borne illnesses
• anti-parasitic: found by Mexican researchers to be effective against giardia
• anti-fungal: used often by herbalist to fight yeast infections such as candida
• anti-spasmotic
• calmative / sedative

Generally, when used for it’s medicinal properties, oregano is taken as a concentrated oil in gel capsules by mouth or when used as an antiseptic – the oil is used topically.

Many of these “anti” properties lends itself to using oregano as a food preservative (use in dry rubs) or to extend the shelf-life of foods.

Tomorrow, tips on growing this must have herb.

*Be advised that any nutrition information suggested is not intended as a treatment for any disease. The intent of any nutritional recommendation is to support the physiological and biochemical processes of the human body, and not to diagnose, treat, cure, prevent any disease or condition. Always work with a qualified medical professional before making changes to your diet, prescription medication, lifestyle or exercise activities.

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But hey, Broccoli is oh so good for you!

• Loads of vitamin C and with a light steam you will retain a good amount of this heat sensitive vitamin
• vitamin K and beta carotene galore
• A good number of B’s including folic acid, B6, B2, B5, thiamin and niacin
• a gold mine of minerals: manganese, potassium, phosphorus, magnesium, iron, calcium and zinc

but wait there’s more…
broccoli is full of amazing phytonutrients that in lab studies block compounds that promote tumor growth, help detoxify the body of carcinogens, slow tumor growth and stimulate cell death in cancer cells. I say, “broc on!”

I tried to grow some last year but I now know that rats had chomped them down to the ground. Luck for us,  our friend and fellow gardener gave us some homegrown broccoli. Wow! I was in heaven – it was the sweetest most tender broccoli I ever had. This year I had to try again…
Round one of the seedlings started this summer suffered the same fate as last year. But this time, we knew what was eating our broccoli, so…

After getting rid of the rats, We got more seedlings started and they are slowly but surely growing under our row covers. To be honest I’m not sure how many broccoli plants I have out there since some did get munched on by a second swarm of ratlings but now we think those are gone (hopefully for good.)

Tomorrow, tips on growing your own sweet tender broccoli.

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If you are only familiar with the canned beets typically found in salad bars you are in for a real treat if you grow and cook your own!

Beets are believed to have it’s roots in Africa, migrating to Asia and Europe where initially only the green tops were used as food. The Romans were the first to cultivate beets and begin to enjoy this veggie from top to bottom. In 19th century Europe, beets became an important commodity as an alternative source for sugar besides the sometimes hard to come by sugar cane. Other commercial uses are rooted in its brilliant red color – a great natural dye for foods from dairy products to condiments to Red Velvet Cake.

There are so many good reasons besides taste to dedicate a small patch of garden to this wonder root.

If you don’t want your heart to skip a beat

• research published in the journal Hypertension showed beet juice can lower blood pressure
• a study published in the American Journal of Clinical Nutrition showed that the betaine in beets lowered homocysteine – an inflammatory marker associated with heart disease
• animals fed beet fiber showed a significant decrease in cholesterol and triglycerides

If you do want your heart to skip a beat

• since Roman times, beets have been considered an aphrodisiac – beets are rich in the mineral Boron which is required to make our sex hormones

May aid in beating down risk of cancer

• studies have shown beets can increase the number of immune cells in the colon responsible for detecting pre-cancerous cells
• compounds in beets increase the detoxification and antioxidant capacity of the liver reducing free radical damage – damage that can increase your risk for cancer
• beet juice has been found to reduce the formation of carcinogenic nitrosamines in the stomach. nitrosamines are formed from nitrates found in cured meats like bacon and ham. Hmmm, maybe a side of Red Flannel Hash with breakfast may be a good idea…

With beets you get two for one as the green tops are packed with many of the same nutrients as it’s close cousin Swiss Chard.

Tomorrow, tips on growing and preparing beets.

*Be advised that any nutrition information suggested is not intended as a treatment for any disease. The intent of any nutritional recommendation is to support the physiological and biochemical processes of the human body, and not to diagnose, treat, cure, prevent any disease or condition. Always work with a qualified medical professional before making changes to your diet, prescription medication, lifestyle or exercise activities.

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Bright Lights Rainbow Chard

Another candidate for “Vitamin in a Pot”

Easy to grow, Swiss Chard is related to beets and spinach with a flavor a bit reminiscent of both. Eat the stems for a nice crunch.

Contrary to it’s name, chard hails from the Mediterranean. It was a Swiss botanist who attached the Swiss to Chard.

So packed with an amazing roster of nutrients that the Greeks and Romans considered chard to be medicinal. Let’s take an inventory…

For your bones…calcium and magnesium – but did you know Vitamin K is needed for the calcium to attach to your bones? In nature’s perfection, chard is chock full of this vital vitamin!

Magnesium is not just for bones – it is needed to help muscles and nerves relax. Deficiency of this mineral can contribute to high blood pressure, muscle spasms, muscle cramps, constipation and headaches.

Speaking of muscles – the heart not only benefits from the magnesium in chard but chard’s healthy dose of potassium. A number of studies have shown potassium can help maintain healthy blood pressure levels which in turn can help reduce the risk of stroke.

We always think of carrots for beta carotene but chard could help Bugs keep a sharp eye out for Elmer. Beta-carotene is converted into Vitamin A in your body. Studies have shown that in it’s natural food form, beta-carotene can help to reduce the risk of cataracts, skin cancer and be protective of the lungs for smokers.

Running out of energy? Chard is a great source of iron – keeping that oxygen flowing to all parts of your body. Another mineral – manganese is key to an enzyme that is an important part of energy production in all your cells.

Anti-oxidants? How about vitamin C and E for starters?

Vitamin E has been found to prevent the cholesterol in your body from oxidizing – it’s the oxidized cholesterol that sticks to your arteries.

Other studies show vitamin E from green leafy vegetables can help slow cognitive decline by up to 40%.

How about Riboflavin (B2)? This vitamin helps the body produce one of the most important of all antioxidants – glutathione. Among it’s numerous tasks, glutathione also helps prevents the oxidation of cholesterol.

Phytonutrients? Chock full of the anthocyanins, this class of phytonutrients have been widely studied for reducing the risk of cancers – namely of the colon.

Rounding out the roster – multiple B vitamins including folate; minerals – copper, phosphorus and zinc along with a bit of protein including the amino acid tryptophan. Last but not least the all important Fiber.

As Hippocrates said “Let food be your medicine and medicine be your food” …Indeed.

Now we know why it’s a good idea to plant this beautiful nutrient packed green. Tomorrow some planting  tips and ways to enjoy this wonder vegetable.

*Be advised that any nutrition information suggested is not intended as a treatment for any disease. The intent of any nutritional recommendation is to support the physiological and biochemical processes of the human body, and not to diagnose, treat, cure, prevent any disease or condition. Always work with a qualified medical professional before making changes to your diet, prescription medication, lifestyle or exercise activities.

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Native to Asia, garlic has been revered in culinary and medicinal circles for over 5000 years.  Believed to enhance strength and endurance – those who built the pyramids ate it, the Olympians ate it and so did the Roman conquerors.

Garlic is a nutritional powerhouse – perhaps not so much in vitamin and mineral content but in it’s numerous sulfur containing compounds. These sulfur compounds are also what gives garlic it’s pungent aroma and flavor – thus earning it’s nick name “The Stinking Rose.”

and what a rose it is…

Not to overlook the vitamin and mineral category…

garlic has a fair amount of vitamin C (a great antioxidant) and B6 (helps lower the blood vessel damaging homocysteine)

along with minerals manganese and selenium – both work to support our natural antioxidant systems.

No small wonder that much research shows garlic can play an important role in heart health.

But wait, there’s more…

research into garlic’s sulfur compounds – allicin and diallyl disulphide among others have been found to*:

• lower blood pressure
• reduce artery clogging platelets
• inhibits calcification of blood vessels
• improve blood flow (via blood thinning)
• lower cholesterol
• reduce inflammation
• improve the symptoms of inflammatory diseases such as arthritis and asthma
• antibacterial, antibacterial, antiparasitic and antifungal
• used to support the body’s immune system against bacterial infections, colds, flu and yeast infections
• reduce risk of cancer
• used in WW I and II topically to prevent gangrene
• prevent some complications of diabetes

I’m convinced this is one must have for the garden and wouldn’t you know it –
Now is the time to plant those little cloves which will grow into full sized bulbs for harvest in late Spring early Summer.

Tomorrow, some garlic planting pointers.

*Be advised that any nutrition information suggested is not intended as a treatment for any disease. The intent of any nutritional recommendation is to support the physiological and biochemical processes of the human body, and not to diagnose, treat, cure, prevent any disease or condition. Always work with a qualified medical professional before making changes to your diet, prescription medication, lifestyle or exercise activities.

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Lacinato aka Dinosaur Kale

Kale is a member of the Brassica or Cruciferous or Cabbage family – along with collards, broccoli, cauliflower, brussels sprouts, mustard, turnips, rutabagas and radishes.

Not only is it fairly easy to grow from seed, it can be grown year round (especially in the San Francisco Bay Area – Zone 9) – it’s one of the most nutritious plants there is.

Kale is rich in many vitamins and minerals

So many vitamins – let me count the vi’s…there’s Vitamin K, A, C, B6, E, B2, B1, Folate and B3.

Feeling a little low in seratonin? Trytophan (the precursor to seratonin) is not just for turkeys – yup, it’s in kale too.

Kale is a gold mine…rich with calcium, manganese, copper, potassium, iron, magnesium and phosporus. Minerals important to healthy bones, energy production and the proper function of just about every body system.

For those who don’t tolerate dairy and worry about their bones – don’t. Research has shown that the calcium in kale is better absorbed than the calcium in milk!

Did you say, “anti-oxidant?”

Kale is tops when it comes to cancer and eye health.

The eyes have it when it comes to Lutein and Zeaxanthin and so does kale. Sure you can take a pill but those are generally isolated nutrients in super high doses…I always want my nutrition from real whole foods – the way nature intended.

Kale contains sulfur rich phytonutrients that research suggests enhances detoxification of cancer causing compounds. It’s thought that compounds in kale actually turn on the genes directing our body to make more cancer neutralizing enzymes. Other research indicates some of these phytonutrients directly inactivate chemicals that promote cancer.

For those skeptical of all the science and lab experiments,
this is where proof meets fork – many studies show that people who regularly ate vegetables in the Brassica family have lower incidence of cancers.
Wow! Put some on my plate.

The icing? How about high fiber, a little omega 3’s and low calories!

Tomorrow…growing that kale.

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If only more kids were like little 3 year old Ruby, standing in front of the salad bar at the grocery store screaming “I wha-ah-NT cauuuu-li-flooow-er!!!!!!!! waaaaaaaaaahhhhhhh!!!!!” Complete with blubbery tears.

Maybe, just maybe the American Academy of Pediatrics would not be recommending cholesterol lowering drugs for kids as young as 8 years old… If more kids were like Ruby. These doc’s seem giddy with the thought that they can prevent heart attacks & strokes later in these youngster’s lives by prescribing a wee little pill. If only the side effects weren’t memory loss (that should help with school), muscle weakness, muscle pain, the breakdown of muscle tissue (no more P.E.) and many others.

If only the doc’s were giddy prescribing not only said cauliflower but spinach and broccoli and carrots and tomatoes and any and all veggies. Side effects? Increased memory, bigger muscles, more energy and so much more! At some point we have to draw that line in the sand…no more blubbering…change or see this generation die before their parents. Harsh, yes? But stark reality.

I dare say that my wood dining room table is more natural than most kids dinners these days – day glo mac and cheese, 30 ingredient ‘chicken’ nuggets, hot dogs (ground gullets anyone?), fried potato product?

A few months back while riding the commuter train I sat across from a young mother and her toddler. The little one was clutching a large order of fries from the golden M, her short greasy fingers stuffing one fry after another into her mouth. All the while her Mom was cooing’ “oh, are you finished yet?”

What’s this got to do with gardening? Well for one, it’s July – time to put down seeds for cauliflower, broccoli, kale, collards, chard, carrots and beets for a Fall harvest. So get to it!

Secondly, young Ruby has been growing along side two seasons of tomatoes, zucchinis, cucumbers, romano beans, chard, kale, peas, carrots, potatoes, eggplants, grapes, berries, apricots, cherries, and persimmons.

Her Mom grows all these and more, harvests them, prepares them and sets them on the table. Sometimes Ruby eats them and sometimes she doesn’t. But the point is that she is able to participate in the how and where of her food – this will influence her food choices in the future.

Gardening is only one of the many ways to engage our kids in not just healthy eating but health living. It doesn’t have to be a huge plot of land, just a small patch or even a pot.

Most of us are gardeners today because of a positive childhood experience. I use to be a very picky eater but I grew up to be a food scientist, chef and nutritionist. Our own Robin (you can read her story here) grows the most amazingly sweet and tender cauliflower and eats all kinds of vegetables daily.

While gardening by itself won’t solve the ever growing health crisis facing this next generation, maybe we can begin to help our kids learn what real food is and the rewards of growing one’s own.

And yes, Ruby did get her cauliflower that she happily munched on the way home.

To grow cauliflower (in zone 9) start your seeds now. Sow seeds 1/4 inch deep. The seeds need a temperature of about 65F to sprout and grow well.

If you want to use transplants you’ll find them in stores in a month or two. Plant in loamy well draining soil amended with organic compost. Space them about 10-12″ apart in all directions. Since cauliflower is a heavy feeder, in each planting hole add a trowel full of compost. Keep well watered for best head development. If you can, side dress with kelp or fish emulsion every three weeks or so.

Companions: zinnias (to attract beneficial insects like lady bugs, wasps and bees), sweet alyssum (as a live mulch and hideout for spiders) and dill (to attract beneficial insects).

Nutritionally, cauliflower is the wonder white food though you can find purple and orange cauliflower these days. Jam packed with vitamin C, B vitamins including folate, vitamin K, omega 3 fatty acids, potassium, phosphorus and magnesium. It also contains compounds research has shown may prevent cancer and sulfur compounds to help our livers get rid of toxins (you know like pollution and the other 300 chemicals the CDC estimates reside in the average American).

In the Fall, look for some of my favorite recipes.

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