This time of year is exciting …you can smell and taste summer … even if it’s raining heavily and persistently outdoors! The temperature really has risen (honestly!) and summer blooms are beginning to burst forth. With all this wet weather, there’s still time to plan your organic vegetable garden. I like to try something new every year – last year it was a very unusual blend of lettuce (not repeating the one that was too peppery!) and this year I hope to have success with frisee lettuce, rocket/arugula and watercress.
Your organic garden should be planted with things that you love eating and enjoy cooking – try different varieties of tomatoes or peppers and a whole lot of herbs to flavor up the barbeque.
Start small and simple and you will reap the benefits of fresh organic produce at little cost. Someone in your neighborhood may be growing something different, so you can start swapping vegetables at the height of summer.
Get the kids involved in planting, watering and picking produce – they’ll love the responsibility and watching things grow. Who knows you may even get them interested in some recipes and cooking their produce! Of course, you will need to keep the deer and other smaller pests out so plant in raised beds surrounded with wire netting.
I am often asked to recommend just one dietary change as folks find too many changes hard to stick to. That’s understandable, but one dietary change that is highly recommended is to include a green vegetable with every meal!
But that’s impossible I hear you say … we cannot serve vegetables at breakfast!
Well, that’s not quite right. Why not try an omelet packed full of spinach, peppers and mushrooms? For those of you trying to eat low cholesterol, you can make an omelet with two egg whites – it’s equally delicious.
If you are going to make this one change, then you’re in tune with the season and you can plant your organic garden accordingly.
You could grow any of the cabbage family bok choy, cauliflower, kale, kohlrabi, mustard greens or watercress. They are packed full of calcium, iron and rich in antioxidants and they are great for your skin, especially at this time of year.
Plants like watercress contain polyphenols, caretenoids and flavanoids that help combat sun damage. Watercress also has nutrients that can help you combat anemia and can help boost immunity. Watercress also contains a compound called sulforaphane (a natural compound found in cruciferous vegetables that supports the body’s own antioxidant function), which is reported to have anti-cancer and anti-microbial properties.
Sprouting plants like brocco sprouts are also packed with this compound, so sprinkle them liberally in salads or add them as garnish to a sandwich or wraps. Bok choy, cauliflower and brocco and alfalfa sprouts are also very versatile and can be used raw or cooked, in salads, stir fries or broiled.
Remember that when you are planting your organic garden, you’re planning good health for you and your family.
Rosemary Barclay holds a PhD in Biochemistry and is a board certified nutritionist and certified esthethician. She is the founder and owner of Bonne Santé LLC, a wellness establishment specializing in nutrition counseling, organic skincare and therapeutic massage. Rosemary’s unique scientific research background allows her to sort through the maze of conflicting nutritional information and dietary myths, helping clients overcome the challenges that the modern world dictates.