Saturday, November 30, 2019

Top 10 Nutrient Dense Veggies & Fruits

Wild watercress
Saturday, November 30, 2019

The Center for Disease Control and Prevention did a study on nutrient density of 47 vegetables and fruits to determine which ones were the top sources of 17 vitamins and minerals.

It was not possible to include phytochemical data in the scores so total health benefits are not inclusive in the ranking scores.

Leafy greens were in the top half with other veggies in the next grouping.    For the fruits that qualified as a “powerhouse” source of nutrition, they were in general at the bottom of the ranking.

Like Mom said, “Eat your vegetables.” 

Here is the table of the ranking:
Item                    Nutrient Density Score
Watercress            100.00
Chinese cabbage    91.99
Chard                    89.27
Beet green             87.08
Spinach                 86.43
Chicory                  73.36
Leaf lettuce            70.73
Parsley                  65.59
Romaine lettuce     63.48
Collard green         62.49
Turnip green          62.12
Mustard green        61.39
Endive                   60.44
Chive                     54.80
Kale                      49.07
Dandelion green     46.34
Red pepper            41.26
Arugula                 37.65
Broccoli                 34.89
Pumpkin                33.82
Brussels sprout      32.23
Scallion                 27.35
Kohlrabi                25.92
Cauliflower            25.13
Cabbage               24.51
Carrot                   22.60
Tomato                 20.37
Lemon                  18.72
Iceberg lettuce      18.28
Strawberry            17.59
Radish                   16.91
Winter squash        13.89
Orange                  12.91
Lime                      12.23
Grapefruit(red/pink)11.64
Rutabaga               11.58
Turnip                   11.43
Blackberry             11.39
Leek                      10.69
Sweet potato          10.51
Grapefruit (white)   10.47

Here is a link to the report:  www.cdc.gov/pcd/issues/2014/13_0390.htm 

As you are planning your garden for next year, you can add some of the top powerhouses!

Sunday, November 24, 2019

Homemade wings sauce

Fall potted pepper and zinnias
Sunday, November 24, 2019

Fall is the time to make wings and watch football.  It is easy to make your own wings sauce using your homegrown hot peppers and garlic.

I grow my peppers in pots.  I have tried them both in the ground and pots.  They just seem to do better in pots.  The other advantage is that I can easily overwinter the best performers in the garage so they get a jump start on production next spring.  Peppers are for every taste and garden

I have plenty of cayennes and jalapeƱos in the freezer.  What to do with my spicy friends?  I decided to make hot sauce!  I took the cayennes, splice them in two and placed them in organic apple cider vinegar.  After a couple of months, I go ahead and put the pickled peppers in a food processor so it becomes a hot ‘sauce” ready to use in cooking.  Make your own hot sauce!

A while back when I went to make hot wings with sweet potato fries, I was out of store bought hot sauce so decided to give my homemade hot sauce a whirl.  I mixed up a 1/2 cup of my homemade hot sauce, 1/4 cup Worcestershire sauce, 1/2 stick of butter, and a couple tablespoons of bacon grease.  Throw in some minced homemade pickled garlic for some garlicky taste.  Have garlic any time you need it, just pickle some!

I grill the wings to give them a smoky flavor, then throw them in the pot with the wings sauce, letting them simmer for about 5 minutes, and serve.  Yum!  This has become our wing go-to recipe. 

One other tip I have learned doing this for a while, if you want a thicker sauce to have more stick to the wings (and ratcheting up the heat), whisk a little corn starch (about a tablespoon) mixed with cold water into the sauce.  Once it comes to a boil, it thickens.  I used to use wings.  I now use boneless chicken thighs.  All the same great taste, just not nearly as messy!  

Saturday, November 23, 2019

December 2019 Edible Garden Planner

Early December garden; chard in the foreground, herbs in the background
Saturday, November 23, 2019

December is a time of digging in and staying warm.  It may appear that everything is dead outside, but there is still life in the garden.  In the beds, kale, cabbage, salad burnet, sorrel, rosemary, oregano, garlic, onions, lettuce, leeks, chard, dill, celery, sage, carrots, spinach are all still green in December.

Fresh herbs are just steps away from the back door.  Most Mediterranean herbs are perennials so you get to enjoy them almost year round.  You can also grow many herbs indoors as well like chives, oregano, rosemary, parsley, chervil, and basil.  Rosemary and bay are two to dig up and bring indoors to guarantee survival through the winter.  Just place your potted herbs in a sunny window.  I keep my bay in pots and bring into the garage for the winter.  They are getting huge after 3 years in a pot.  
If you are using a greenhouse, your kale, celery, mustard, lettuce, chard, spinach, cabbage, sprouting broccoli are still happy under cover.  They will not grow much until sunlight gets back to 10 hours per day in late January.  Be sure on sunny, warm days to pop the top on your greenhouse or you will scorch your greens.  It can get 50 degrees warmer inside a greenhouse on a sunny day than the actual temperature outside.  
Cultivated dandelion in a pot
All cold crops are at their sweetest during the cold weather.  Frost brings out the sugars in cold crops.  Hardy greens like chard, kale, spinach, mustard greens, cultivated dandelion greens, and collard greens make great salads and are tasty steamed or braised.

Make sure if you have any potted veggies to put them on the ground if they are on coasters and move them to a sheltered area on the south side of the house to extend their growing time.  Placing straw bales around them or mounding mulch provides extra protection.  I also move them up against the wall.  This does double duty-southern exposure gets the most sun and warmth.  Pots left exposed creates a micro climate that is a zone lower than the ones planted in the ground.  If you are in Zone 6, be sure that plants left in pots are hardy to at least Zone 5 if you want them to come back in the spring.  If they are not, put under cover or bring into the garage for the winter.
Extend the season with protection for plants

Veggies like your favorite tomato, pepper, eggplant, or celery that you potted and moved indoors will continue to produce indoors if provided warmth and enough sunlight.  My Chiptelin pepper is one I bring in every year.  I also bring in lemon verbena, lemon grass, citrus, bay and goji berry plants for overwintering in our attached, unheated garage.  We place them in the sunniest spot in the garage and supplement with 4 foot fluorescent grow lights.
Chives in front, sage and rosemary in back
The Fresh Produce Buying Local Option
You can check on line to see if you have a farmers market in your area.  Many have farmers markets year round where you can get fresh produce, canned, baked goods, eggs and meats locally grown.  Many that aren't open regularly will have hours before Christmas so you can get fresh, local ingredients for your holiday meal.  A great place for finding what is near you is the on-line resource www.localharvest.org

CSA
CSA stands for Community Supported Agriculture.  It is where you invest in a local farmer in January when they have to purchase their seeds and supplies for the upcoming gardening season.  You then get a weekly share of the farmers harvest typically from May through October.  There are even some winter CSA's now!

Before I started our own edible garden, we joined a CSA.  It was great.  We got lots of super fresh produce, our weekly grocery bill was significantly reduced as our meals were planned around the vegetables, and it was an adventure getting to try new recipes with veggies we had never ate before.   
Eat well, be healthy

A CSA shows you what grows well in your area.  You can find out the varieties you like and when they come into season.  You can even save the seeds from the varieties that you want to grow in your future garden if you partner with an organic CSA that grows open pollinated and heirloom vegetables and fruits.
What do the terms GMO, natural, heirloom, organic, hybrid really mean?

To advertise as “organic” you have to be certified.  Many farmers cannot afford to do this.  Some farmers participate in the "Certified Naturally Grown" program.  This is less expensive than USDA organic, but also relies on inspections by other CNG farmers, non-CNG farmers, extension agents, master gardeners and customers instead of USDA certified agents.  If you are interested in produce grown without pesticides, herbicides or other chemicals, ask if the farmer uses organic practices.  Go visit them to see the garden for yourself before you commit.  You can also check out reviews on line. 

Where to find a CSA?  Again, a great resource is the web site at www.localharvest,org 

Many sell out by January so don’t delay if you want to join!

Preserving the harvest
It is easy to store winter squash in your pantry to pull out anytime.  We have eaten butternut squash from the garden all the way into June of the following year.  21 no tech storage crops

If you put garlic in your pantry and some have dried out, make garlic powder.  Just process the dried garlic in a coffee or spice grinder.  Now you have great flavor to add to burgers, sauces, or steaks. Quick tip-make dried garlic into garlic powder 

I take the herbs I had drying in paper bags and remove all leafs.  I store my herbs in quart canning jars.  I mix them all together for a homemade “Herbes de Provence”.  Make your own "Herbes de Provence"  I use it on everything!  It is great in sauces, on meats, in dressings.  

Tarragon, thyme, sage, rosemary and chives
If you threw your extra tomatoes into the freezer and are now thinking it would be nice to have tomato sauce, canning tomato sauce is simple and easy to do.  I use Weck’s canning jars.  They are all glass so no worries about what is lining the lid.  And they are a really pretty shape.  Easy, low tox canning of summer's bounty

All you need to can tomato sauce is a large pot, canning jars, a funnel, and canning tongs.  A pressure canner is not needed for acidic foods like tomatoes.  Always follow the recipe as written to insure food safety.  If the food is not acidic enough, it can allow botulism to grow.

I throw the entire tomato (de-stemmed) into the food processor.  Most recipes say to remove the peel and seeds so you don’t have a bitter taste, but I have not noticed any issue with bitterness.

Here is the recipe from Ball’s “Complete Book of Home Preserving” for tomato paste:
9 cups of pureed tomatoes, 1½ cups of chopped sweet bell peppers, 2 bay leaves, 1 teas salt, 1 clove of garlic.

I put it all into a large pot and let simmer until it is the consistency and taste I like, about 2.5 hours.  Remove the bay leaves and garlic.  Boil the jars, lids, and seals as the sauce is close to done.

Add 3 teas of lemon juice to each hot pint jar, fill with the hot tomato sauce to within ½ inch of the top, and seal the lid, following the instructions for the type of jar you are using.  Place all the filled jars in a large pot, insuring they are fully covered with water.  Bring to a boil and process for 45 minutes.  Be sure that the pot is at a steady boil for the entire 45 minutes.  Remove from canner.  Let cool for 24 hours.  Remove the ring and test the seal after the jar is completely cool by gently lifting the jar by the lid.  It should not lift off.  That’s it!  

Other high acid foods you can using a water bath are jams, jellies, condiments, salsas, pickles, and relishes.  I pickle my garlic harvest so I have garlic whenever I need it.  Have garlic any time you need it, just pickle some!  Consult with a canning book for more tips and always follow the recipe exactly as written to insure the right acidity for safe canning.

Winter is time to savor the fresh herbs from the garden along with what you have preserved, browsing for canning ideas, and planning next year's garden.  A potential Christmas meal using what is growing in the garden in December, Jazz up the Christmas feast with herbs from the garden

I use Christmas break as the time to finalize my garden plan for the spring.  I look back on my notes from last year's edible garden and this year's seed catalogs to decide what new varieties to add to my standbys.

For tips on choosing seed catalogs:  New seed catalogs are here!

Sunday, November 10, 2019

What's happening in the mid-November edible garden

Lavender in late fall

Sunday, November 10, 2019

Well, we are having record cold through the Midwest, setting record low temps across the country for this time of year.  The summer veggies are done until next spring.  Does that mean the end of the kitchen garden?  Nope.  There is still much in the garden to enjoy!

The cold season crops have survived the first teens of the year.  Kale, lettuce, onions, mustards, chard, carrots and herbs are nice and green.  All cold season crops get sweeter when the mercury dips.  Cold season crops for your edible garden

It is time, if you haven’t done so already, to pull up the old vines and give them to the compost heap.  Only compost those that were free from disease; you don’t want to re-introduce any diseases to your garden next season.  I leave seed heads for the birds to snack on for the winter.  

If you are gardening in pots, move them up against a wall that gets southern exposure.  This will move your effective climate zone up a full zone.  If they are on stands or coaster, remove from their stand and set them onto the ground.  They will stay much warmer on the ground than suspended off the ground.

Now is a fun time of year to experiment in the kitchen with all the fresh herbs that are available.  Parsley, thyme, rosemary, sage, tarragon, bay, lavender, chives are all hardy herbs in November.  I have had many Christmas dinners with herbs fresh from the garden.

You can also bring tender perennials like rosemary and bay into the garage or house for the winter.  Other veggies I bring in are my pepper plants, celery, goji berry and citrus trees.  I keep them in our unheated, insulated garage with a 4' grow light over them.

You can also take a look at all the tomatoes you have put up in freezer bags.  If you have more than you know you need, this is the perfect time of year to do some water bath canning.  I go through and any left over from last year, I make into sauce.  Time to make homemade tomato sauce! 

As even more freezing weather comes our way, you can extend the season for lettuce and greens through the winter by using a portable green house or making your own hoop house.  Extend the season with protection for plants

The biggest killer of veggies in greenhouses?  Getting too hot!  Make sure you crack open your green house when the temps get above freezing and the sun is shining.  

I have a little portable green house I put over my Earthboxes.  I will still have lettuce until spring.

Saturday, November 2, 2019

November 2019 Edible Garden Planner

Fall garden
Saturday, November 2, 2019

November is a beautiful time of year as Mother Nature is getting prepared for the cold, wintry days ahead.  Late fall chores should include cleaning up your garden beds, reflecting on the gardening season completed, and preparing for the first freeze.

Garden bed clean up
To prepare your garden for its winter slumber, remove gardening debris from your beds.  For any diseased vegetation, be sure to throw these away and not compost.  You don't want to propagate and spread any diseases to other parts of the garden.  A really hot compost pile will kill them but it isn't worth the risk going into winter.  I keep the seed heads on the flowers in the garden for food for the birds over the winter. 

This is a good time to decide if you would like to make your own compost.  Compost is referred to by gardeners as “black gold.”  It provides nutrients, beneficial microbes, fertilizer and overall improves your soil’s condition.  Composting is possible in small spaces or even indoors  Outdoor compost piles go slowly in the fall and winter, but speed up as temps rise in the spring.

I have used an electric composter called NatureMill that we kept in the garage by the door.  It was easy to keep an odor free bucket made just for this purpose in the kitchen to collect fruit and vegetable scraps and empty weekly into the composter.  The small indoor buckets are called compost keepers or bins and come in a variety of decorative styles.  You get finished compost in a couple of weeks with an electric composter.  You can store the compost you are making in a trash bag to use when preparing your spring beds and to revitalize potting soils.  Re-energize your potting soil!  It is great for flowers and vegetables.

I went to an outdoor insulated composter made by Jora.  It was designed in Sweden.  It works year round but much better in the summer.  It is important to keep the greens and browns in the right ratio to keep the compost cooking in the winter.  Unfortunately, it leaked when it rained and rusted.  I switched to an all plastic type with dual bins.  Here are some tips if your composter/compost pile starts having issues  Troubleshooting your compost pile

After your garden clean up, look to give your garden a nutritional boost for the winter months.  Doing a nice layer of compost and fertilizer, topped with mulch, will allow the nutrients to seep into the garden soil, ready to give your spring plants a boost.  The mulch will keep the soil more temperate during the winter months for your winter edibles and keep weed seeds from sprouting. 

Reflection on the past garden season
While the past gardening season is still fresh in your mind, now is a great time to jot down some notes on what went well, what didn’t, and what you would like to research over the winter.  Make a list of the varieties that did great that you want to replant, which plants you want to be sure to have more of next year.  Also make note of how many plants make sense to plant for next year.  Here are my reflections last fall for the edible garden.  Reflecting back on 2018, planning for 2019   I'll do one for this season in the next couple of weeks.   

Keep track of what you eat over the winter to give you a good idea of what and how much to plant come spring.  How much to plant?  Use this winter to figure out what to grow in the spring!

Even if you have a small area, you can grow most of what you eat.  How to decide what to plant for small spaces?

Fall is a fabulous time to make new garden beds.  It is super easy, too.  Just use a hose to outline your new bed, fertilize, put down a layer of cardboard (earthworms love cardboard!), a layer of compost, and cover with mulch.  By spring, the new garden bed will be ready for planting.  Easy ways to make a new vegetable garden bed

Gardening after the first frost
For northern Kentucky, the average first frost date is mid-October.  We have had 2 freezes in the last week or so and more are coming next week.  It is unusually cold for this time of year.  You can cover your veggies with a portable green house or row cover to extend the season for many cool season crops.  Frost forecasted? Here’s your to-do list  With a portable green house, we have kept lettuce, kale, mustard greens, sorrel, and celery all the way through winter.  You can garden year round in small space

I transplanted volunteer lettuce into the portable greenhouse pots and more lettuce seed.  Having cover will help them sprout.  It is late to start seed but will give a boost for spring harvests.

If you are using pots, putting the pots on the south side, in a sunny local and close to the house will keep them from getting frost bit into November or even December for cold season crops.  It seems to extend the season for 2-4 weeks.

You can also divide a piece off your herbs, put them in a pot, and bring indoors on a sunny window to have fresh herbs readily available.  Chives, thyme, rosemary, savory, tarragon, salad burnet, and oregano can also be harvested into December from the outdoor garden.  Growing herbs indoors for winter

Surprisingly, we found that peppers and eggplants are great candidates from bringing in for the winter.  Our Jalapenos and Cayennes continued to fruit for weeks indoors and when put back out in the spring, we had peppers a month earlier than when using new plants.  Tomatoes are also contenders for overwintering indoors.  All are tender perennials and need direct sun to do well indoors.  I bring in only the ones that did really well that I want to get a head start on next season.

Be sure to use insecticidal soap on any plants you intend to bring indoors a couple weeks prior so you don’t bring in unintended guests.  Just remember that insecticides kill the good bugs like bees as well as the bad bugs so be careful when you spray.  Natural, organic pest strategies and how to make your own bug sprays

I keep my plants out as long as possible to minimize their stay indoors.  There is nothing like sunshine and fresh air for a plant.  For the last 2 winters, I overwintered all my tropicals and edibles in the unheated garage with a hanging fluorescent light fixture with daylight bulbs.  They all did well except for the eggplants.  Eggplants are spotty, but worth the try if you had a great one.  Be sure to save seed so you can keep the plants going that do well in your garden. Seed saving-fun, easy and a cost saver    You can save seeds even from heirlooms you buy in the store to try in your garden.  I have a few that have become standbys in our garden that came from the grocery store and farmers market.
Late November potted lettuce
For the herbs you cut back earlier in the season to dry, November is a great time to now strip the stems of the harvested leaves, dry and put into jars for winter cooking.  You can make your own “Herbes De Provence”.  Thyme, oregano, rosemary, savory, basil, tarragon and lavender are common herbs used in this famous French seasoning.  I mix them up in about equal amounts and store in a sealed Mason jar.  It is great to add to just about anything-sauces, chicken, fish, potatoes, garlic bread.  Makes wonderful Christmas presents, too.  Make your own "Herbes de Provence".

For those that keep on going into the winter, I would prune back the plants by about two thirds and strip the leaves from the cut stems.  Do so when there are warm temps forecasted for a few days to allow the plants cut ends to heal.  Otherwise a cold snap can kill the plant.

Use your herbs for your Thanksgiving meal Use your own herbs for your Thanksgiving dinner  More than likely you will have some edibles still growing in the garden.  Take a look and plan around them for your meal.  Some winter hardy edibles include kale, cabbage, chives, sage, thyme, corn salad, sorrel, plantain greens, celery, mustards, even some hardy lettuces.