Home
»
Tagged: "
plants
"
As a child, Kristin Ohlson had easy access to gardens. Her grandparents maintained a small orchard and grew produce on their farm; her parents also planted huge plots of vegetables and flowers each year. While Ohlson didn’t develop a deeper agricultural interest until she grew up (all those hours harvesting vegetables cut into childhood playtime, after all), she eventually started researching how food is grown. And that research turned into a minor obsession.
In her 2014 book, The Soil Will Save Us, Ohlson documents how soil scientists are experimenting with cover crops, composting, no-till techniques, and other methods that help farmers reduce their reliance on fertilizer and rethink their relationships with soil. “Dirt First,” her more recent feature for Orion Magazine, and a Q&A with the Food & Environment Reporting Network (FERN) dive even deeper into the subject, exploring the role that microorganisms play in soil health, for both farm fields and backyard gardens.
“Plants pull carbon dioxide from the atmosphere through photosynthesis and create a carbon syrup,” she writes. “About 60 percent of this fuels the plant’s growth, with the remaining exuded through the roots to soil microorganisms, which trade mineral nutrients they’ve liberated from rocks, sand, silt, and clay—in other words, fertilizer—for their share of the carbon bounty.”
But before you chalk this all up as far too heady for the home gardener, check out her five easy steps for nurturing vegetables and flowers with natural methods based on that big-picture research—but applied to our own backyards.
1. DISTURB THE SOIL AS LITTLE AS POSSIBLE
Soil health starts with one basic principle: Don’t disturb the dirt. Sure, soil supports roots and helps hold up plants, but it also serves as a habitat for beneficial microorganisms.
“Underneath our feet is this incredible world teeming with billions of microorganisms that have been working in the soil for millions of years,” Ohlson says. “That ecosystem in the soil is what plants depend on for their nutrition, their water, and their defenses against chemicals, diseases, and insects.”
Rather than tilling garden rows and digging deep holes for new plants, she suggests leaving the soil structure as intact as possible. Poke small holes for seeds and dig slightly bigger spaces before planting seedlings.
2. MAKE PEACE WITH WEEDS
It may sound counter-intuitive—maybe even chaotic, in terms of landscaping—but weeds don’t need to be treated as an enemy. Even uninvited plants can help protect soil and feed the microorganisms at work below the surface.
“I used to dig up weeds or pull them out by the roots, but now I don’t want to disturb the soil. I go around with scissors and snip weeds off at the soil level instead,” says Ohlson. She then scatters clipped stems and leaves between the plants she wants to keep. This organic matter functions as mulch and acts as compost as it decomposes.
3. ENCOURAGE DIVERSITY
“In nature, there is this vast abundance of diversity—plants and insects and all kinds of life—in every square foot. This biodiversity helps feed and support the biodiversity in the soil,” she says. (Check out the incredible variety of plants in this enchanting Texas garden.)
Follow nature’s lead in your garden by growing a variety of vegetables, fruits, flowers, herbs, and other plants in close proximity. The variety promotes healthy, robust soil and might also attract a new mix of pollinators.
4. PLANT COVER CROPS
Every gardener has heard this one before, and Ohlson is a firm believer as well. She aims to keep her garden soil engaged, either by covering it in dead plant material or by nurturing live roots in the ground. Cover crops play a dual role. They interact with microorganisms by extending their roots as they grow, and they provide extra organic material to protect the soil once they’re harvested. In small gardens, simply clip cover crops with scissors and scatter over bare ground.
Not sure what kind of cover crop to plant? First, consider what might thrive in your location and climate. “Then, see what plants and flowers are native to your region,” Ohlson suggests. “But really, I think people can use almost anything, as long as it grows.” (These 5 cover crops will keep a small plot healthy.)
5. TRADE FERTILIZER FOR COMPOST
When plants rely on fertilizer, they get lazy. Their partnership with microorganisms in the soil changes, and that can impact the wider microbe community. By using compost instead, you’re enhancing the soil with a concentration of microorganisms and carbon that help plants thrive.
If making your own seems too messy or daunting, look into local sources. Some cities collect food waste and make the resulting compost available to the public. Elsewhere, garden and hardware stores sell organic compost by the bag. You might find regional farmers who can supply the materials you need, as well.
“I also put sticks, some food waste, and dead plant matter around my living plants. That keeps the benefits of compost happening on the most basic level,” Ohlson says.
FOR SMALL-SPACE GARDENERS
Ohlson’s overall advice is similar for gardeners who grow plants in pots or containers, where soil mindfulness is especially important.
“When water hits bare soil, it compacts that soil. Even the force of one raindrop can make an impact. So, the less that bare soil is exposed to water, the healthier that soil is,” she says. “Even in a small pot, I don’t want to be pouring water directly on the soil. I’d rather have it seeping through clipped plant material and reaching the soil in a gentler way.”
Ohlson has two raised beds in her own backyard and she packs them with a diverse selection of vegetables, flowers, and shrubs. “I plant things really close together and try to have a lot of live roots in the ground. It’s so rewarding to see the incredible production I get out of these two tiny raised beds,” she says.
Many of us dream of having our own vegetable patch, but it can be challenging to find the ideal space – and that’s assuming you have a garden at all. If you don’t then you’re in luck, you don’t need a large out door plot to grow all your ideal crops, for many edible plants all you need is a sunny spot inside.
The idea of growing an indoor farm, full of healthy food you can spoil yourself with over summer may sound too good to be true. But with a little love and care, whether you live in a house or a flat, you can grow a variety of fresh veg, fruit and even edible flowers ready for your next dinner party – guaranteed to impress.
But the benefits don’t stop there, growing your own greenery will give the satisfaction of harvesting your own foodstuff, save you money and added health benefits making your five a day a walk in the park. You might even start replacing that takeaway pizza with home-grown veg packed with vitamins and minerals.
You can grow almost any plants indoors with a loving hand, best growth occurs in areas that receive plenty of sunlight, such as windowsills. But for those of you who just don’t have a sunny spot to make the most of, grow lights can allow you to cultivate your edible plants in even the darkest of corners.
Although growing conditions vary from plant to plant, a few general rules should be followed. If you’re starting completely from scratch, sowing seeds on moistened soil, covered with plastic wrap and kept in a warm area will get your plants off to the best possible start. Also ensuring all pots and containers have drainage holes or a layer of grit to prevent root rot and overwatering will make sure your plants stay strong and healthy.
For more on edible plants you can grow indoors – including sowing and harvesting times – check out our helpful infographic below.
By Dr. Mercola
Processed foods may be convenient, but they will not necessarily save you money—especially not if you count the cost of added healthcare expenses down the road when poor diet starts catching up with you.
In terms of long-term disease-prevention, cooking from scratch using fresh unprocessed ingredients is perhaps your best guarantee. Recent research 1, 2 on healthy eating suggests that home cooking tends to result in reduced calorie consumption. People who ate the most home-cooked meals wound up consuming about 130 fewer calories daily, on average.
The authors also noted that: “If a person—or someone in their household—cooks dinner frequently, regardless of whether or not they are trying to lose weight, diet quality improves.”
Contrary to popular belief, healthy unadulterated foods also do not necessarily have to cost you a lot more than processed fare. There are in fact many examples of exceptionally affordable health foods. Following are five examples that are frequently overlooked.
#1: Homemade Bone Broth
Homemade bone broth is a true staple that can go a long way toward improving your diet and health. It’s excellent for speeding healing and recuperation from illness, and it contains many valuable vitamins, minerals, and other nutrients that support your immune function.
These includes calcium, magnesium, phosphorus, silicon, sulfur, trace minerals, and compounds like chondroitin sulphates and glucosamine, which are sold as expensive supplements for arthritis and joint pain.
Other health benefits of good-old-fashioned bone broth include:
- Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion
- Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
- Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage
- Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis (whole-body inflammation).
- Glycine also has calming effects, which may help you sleep better
- Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
- Promotes healthy hair and nail growth, thanks to the gelatin in the broth
Making your own bone broth is extremely cost effective, as you can make use of leftover carcass bones that would otherwise be thrown away. And while the thought of making your own broth may seem intimidating at first, it's actually quite easy. For instructions and a sample bone broth recipe, please see this previous article.
#2: Homegrown Vegetables and Sprouts
Growing your own food is a great way to lower your food costs, improve your health, and help build a more sustainable food system. Homegrown vegetables are fresher, taste better, and are oftentimes more nutritious than store-bought food that has traveled thousands of miles—and you certainly cannot beat the price!
Whole, organically grown plants are a rich source of natural medicine. Even our DNA contains much of the same material found in the plant world, which gives new meaning to the idea of healing plants.
Even if you only have access to a patio, you can still grow some of your own veggies using containers. Tomatoes, herbs, cucumbers, lettuce, and peppers are examples of plants that thrive in containers. You can also use hanging baskets to utilize your lateral space.
To learn more, please see this article on creating edible gardens in small spaces. We’ve also written about how you can garden during the winter. This clearly requires a bit more dedication and planning, but it can be done if you have the will.
If, for whatever reason, you are unable to garden or prefer not to, then you can still access healthy vegetables grown locally by supporting local farmer's markets.
One of the easiest plants to grow at home, even if you’re new to gardening and have limited space is sprouts. It’s also an excellent choice during winter months, when outdoor gardening is limited or ruled out.
A concentrated source of enzymes, vitamins, minerals, and other phytochemicals, sprouted seeds are a true superfood that many overlook. In fact, the protein, vitamin, and mineral content of many sprouted seeds far surpass that of organic homegrown vegetables!
An added boon is that they grow really quickly. You can have homegrown sprouts ready to harvest in a matter of days, which you can then add to salads, soups, or fresh vegetable juice.
Some of my favorites include watercress, broccoli, and sunflower seeds. Sunflower seeds can provide you with 30 times the nutrient content of organic vegetables, and sprouts in general also contain up to 100 times more enzymes than raw fruits and vegetables. These enzymes are important as they allow your body to absorb and use the nutrients of other foods you eat as well.
Broccoli sprouts, specifically, have been shown to help detoxify a number of environmental pollutants, including carcinogens like benzene and acroleine. They’re also an excellent alternative if you don't like the taste or smell of broccoli, which has well-established anti-cancer properties.
Studies suggest that watercress may have cancer-suppressing activity resembling that of broccoli sprouts, and its overall nutritional profile surpasses most other sprouted seeds, including sunflower seeds.
I started sprouting seeds in Ball jars about 20 years ago. Now I grow them in them in trays using soil instead, as it’s far easier and produces more nutritious and abundant food. For directions, see my previous article, “How to Grow Your Own Food in Small Spaces.”
#3: Fermented Vegetables
Once you’re growing your own vegetables, fermenting them will allow you to eliminate waste and provide you with healthy food during the non-growing season. Fermented vegetables are teeming with essential enzymes and beneficial bacteria needed for optimal gut health and digestion, and they are easier to digest than raw or cooked vegetables.
When your gastrointestinal (GI) tract is not working well, a wide range of health problems can appear, including allergies and autoimmune diseases. If fermented with a special starter culture, they can also provide high levels of vitamin K2.
If you suffer from any major illness, it is important to “heal and seal" your gut in order to fully recuperate. Fermented foods are a cornerstone for maintaining a healthy gut.
Just one quarter to one half cup of fermented food, eaten with one to three meals per day, can have a dramatically beneficial impact on your health. Fermented vegetables and other cultured foods also offer a multitude of medicinal rewards by:
Strengthening immunity with increased antibodies that fight off infectious disease
- Helping pregnant and nursing mothers transfer beneficial bacteria to their infants
- Beneficially impacting the behavior of children with autism, ADD, and ADHD
- Regulating weight and appetite by reducing cravings for sugar, soft drinks, bread, and pasta -- all foods I strongly advise against
- Helping your body detoxify a variety of environmental toxins, including pesticides and heavy metals
Ideally, you'll want to include a variety of cultured and fermented foods in your diet, as each provides different beneficial bacteria. Besides fermented vegetables, other cultured foods include kefir and yogurt, ideally made from raw organic milk. To make it yourself, all you need is one-half packet of kefir starter granules in a quart of raw milk, which you leave at room temperature overnight. Leftovers can be stored in the fridge for a few days.
#4: Canned Wild Alaskan Salmon
So far, we’ve talked mainly about home-grown foods. Avoiding processed and pre-packaged foods is key for optimal health, but there are a few exceptions. One canned food I do recommend is canned wild-caught Alaskan salmon. It’s inexpensive, selling for around a dollar or two in many places, and, in my view, the high amounts of healthy fats and lower contamination levels found in wild-caught salmon outweighs the risks of it being sold in a can. Some brands also offer BPA-free cans, which is well worth looking for. Rising pollution levels have contaminated most fish to the point of being potentially hazardous, especially for children and pregnant women, if eaten too frequently, or in too high amounts.
The key to eating fish these days is to choose fish that are high in healthy omega-3 fats, and low in hazardous contaminants. Wild-caught Alaskan salmon (NOT farmed salmon such as Atlantic salmon) fits this description, and is one of the few types of fish I still recommend eating. Fresh or frozen Alaskan salmon tend to be pricier, so canned salmon can be a thrifty alternative. Just make sure it's labeled "Alaskan Salmon," as it is not allowed to be farmed. Sockeye salmon is another healthy option that cannot be farmed. Sockeye salmon has the added advantage of having one of the highest concentrations of astaxanthin of any food. Other canned fish that are in the safer category (having lower contamination risk and higher nutritional value) are sardines, anchovies, and pickled herring—all of which also contain higher amounts of healthy fats such as omega-3.
#5: Organic, Free-Range or Pastured Eggs
Organically raised free-range or "pastured" eggs are another excellent source of high-quality nutrients, especially high-quality protein and fat. Proteins are essential to the building, maintenance, and repair of your body tissues. Proteins are also major components of your immune system and hormones. While found in many types of food, only foods from animal sources, such as meat and eggs, contain "complete proteins," meaning they contain all of the essential amino acids. Eggs also contain lutein and zeaxanthin for eye health, choline for your brain, nervous and cardiovascular systems, and naturally occurring B12.
The key to healthy eggs is making sure they come from chickens that have been allowed to range free on pasture. The nutritional differences between true free-ranging chicken eggs and commercially farmed eggs are a result of the different diets eaten by the two groups of chickens. You can tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you're getting eggs from caged hens that are not allowed to forage for their natural diet.
Your best source for fresh eggs is a local farmer that allows his hens to forage freely outdoors. The following organizations can also help you locate not only farm-fresh eggs but also other organic and locally produced foods, including many of those discussed above.
- Local Harvest -- This Web site will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce and grass-fed meats.
- Eat Wild: With more than 1,400 pasture-based farms, Eatwild's Directory of Farms is one of the most comprehensive sources for pastured foods in the United States and Canada.
- Farmers' Markets -- A national listing of farmers' markets.
- Eat Well Guide: Wholesome Food from Healthy Animals -- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
- FoodRoutes -- The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.
There are thousands and thousands of bees that are not honeybees out there, pollinating our flowers and helping plants produce food. Who knew?
Hear that hum as a bumblebee settles onto a tomato blossom? It’s a faint but powerful sound: The bee is working hard. It’s grabbing the flower with its jaws, vibrating its flight muscles and producing a tone that’s close to middle C. That vibration causes the flower to release pollen – a process called sonication, or buzz pollination.
More than 85 percent of the world’s plants either require or benefit from animal-mediated pollination. Farmers know this and have panicked in the face of the colony collapse disorder that’s reducing populations of honeybees around the country. (Some were even flying in packaged bees from Australia at $200 a pop until the USDA halted the practice for fear of importing new diseases and parasites.)
But what most farmers don’t realize – and the rest of us, too, as we anxiously search our gardens and parks for honeybees – is that there are another 20,000 species of bees. Four thousand are native to North America – including 50 native bumblebees – and they are busily at work in our landscapes.
We rarely notice our wild native bees because most are small and solitary and gentle – they aren’t likely to draw our attention with a sting.
But their impact on flowering plants is huge, with studies suggesting that they’re twice as effective at pollination than honeybees.
“The value of honeybees is that you can truck mobile hives to a farm and release tens of thousands of bees into the landscape,” says Eric Maden, the Assistant Pollinator Program Director of the Xerces Society, an organization that advocates on behalf of invertebrates and their habitat. “And people are fascinated with their social structure and with honey production. But bee for bee, most of the wild ones are vastly more productive.”
We rarely notice our wild native bees because most are small and solitary and gentle – they aren’t likely to draw our attention with a sting.
For one thing, Maden says, not all honeybees are even interested in pollen. Some are pollen foragers, but most are nectar foragers that ignore the critical spot where the flowers display pollen, called anthers. For another, honeybees are exceptionally finicky about the weather. They won’t fly when it’s cool, cloudy or rainy, whereas our native wild bees are game for inclement days. And honeybees sleep late.
Maden points to squash bees, the same size and color as honeybees, which co-evolved with squashes and make their individual nests in the soil near the plants. Pumpkin farmers and other squash growers are often unaware of these wild bees and unnecessarily pay to have honeybees hives trucked in for the season. “The squash bees go out before sunrise and are finished foraging by noon,” Maden says. “Honeybees don’t even wake up until it’s sunny and bright and, by that time, the squash bees have already gotten the job done.”
Valuable as our native wild bees are, their populations are dropping – for instance, an analysis by the Xerces Society ‘s Rich Hatfield suggests that 30% of our native bumblebees are threatened by extinction.
But Maden says that this is one threatened species story that can easily have a happy ending: Just plant wildflowers.
The loss of native flowering plants from development and conventional agriculture – especially the vast stretches of Roundup-resistant GMO crops in which everything but that commercial plant has been blasted away – has eliminated habitat for wild bees. Quite simply, there isn’t enough food for wild bees when there is only one plant – the commercial plant – blooming for a few weeks. They need a flowery source of food spring, summer and fall.
“Pesticide use is also an issue, but the single most important factor is habitat loss,” Maden says. “The solution is not complicated, and everyone can have a role. If you’re a farmer, plant native wildflowers around your farm. If you live in the city and your only access to the outdoors is a fire escape, put a pot of wildflowers there. If every person planted one wildflower, conditions for bees in this country would be significantly better.”
Farmers who create habitat for wild bees are doing themselves a favor. Maden points to a study by biologists Lora Morandin and Mark Winston showing that canola growers who took 30 percent of their land out of production and let native plants flourish grew as much or more seed on their remaining land.* A soon-to-be published study by Michigan State University entomologist Rufus Isaacs and former student Brett Blaauw shows that blueberry farmers who put in wildflower borders had more wild bees per bush and up to 800 pounds more fruit per acre adjacent to the plantings.
Planting wildflowers not only helps our wild bees thrive. It also saves butterflies. They aren’t essential pollinators, but they provide food for birds and have a place in the ecosystem – and they’re so darned pretty. Butterfly scientists are alarmed at the rate of disappearance of several common species including the Monarch, whose numbers may be so low that they will be unable to manage a migration this year. Their favored plant, the milkweed, has been decimated by the use of Roundup in cornfields planted with GMO glyphosate-resistant corn.
“I remember when I was a kid in North Dakota and we’d drive a few hours – even if we were just going grocery shopping, we’d have to drive a few hours,” Maden says. “The front of the car would be a sticky mass of insects. Now I can drive across the US in July and not have as many dead insects on my car as we did from a two-hour drive in North Dakota.”
You get the point. He doesn’t want you to kill bees and butterflies with your car, but it would be great if there were once again so many of them that they’re hard to miss. Find some wildflower seeds native to your region, and go sow.
[via Modern Farmer]
As a child, Kristin Ohlson had easy access to gardens. Her grandparents maintained a small orchard and grew produce on their farm; her parents also planted huge plots of vegetables and flowers each year. While Ohlson didn’t develop a deeper agricultural interest until she grew up (all those hours harvesting vegetables cut into childhood playtime, after all), she eventually started researching how food is grown. And that research turned into a minor obsession.
