A season with MSEG - Macdonald Student

Transcription

A season with MSEG
with the help of the MacDonald Student Run Ecological
Gardens
Sonia Eisenfisz
Summer 2012
Presentation of MSEG
The mission
1. Facilitating applied learning at the university in ecological agriculture by encouraging and
connecting with relevant coursework and student research
2. Serving as a model for small-scale, ecologically diverse and conscious farming, providing
students and the community with the opportunity to learn skills related to organic farming
3. Collaborate with other campus groups to promote and develop sustainable food system at
the Macdonald Campus of McGill University integrating production, service, and disposal
4. Provide a fundamental service to the community at large by growing a wholesome and
diverse selection of vegetables while advocating and hopefully inspiring the spread of
sustainable agriculture
The Farm
The gardens under cultivation for vegetable production include a 1/4-acre plot in the
Horticultural Centre at the Macdonald Campus, and a 1-acre organic certified plot
approximately 6 km from the Campus in Senneville, Quebec.
This is the third year that MSEG has been growing in the Horticultural Centre, and the second
year for the organic plot. The acre was made available for student use through partnership and
support with the Macdonald Farm and local organic producers Les Jardins Carya and Ferme
du Zephyr.
MSEG is using typical organic production techniques to help a wide variety of vegetables,
herbs, and greens grow in our fields, and are always keeping track of what we're doing and
learning, since as a student run project, there will be new farmers every year!
The 2012 team
Alice Pradel
Pauline Richard
3rd year International Agriculture student
3rd year Ecological Agriculture student
Clémence Briand Racine
Vincent Bonner Guénette
2nd year Environmental Biology student
Certificate in Ecological Agriculture
David Fishman
Sonia Eisenfisz
Ph.D. Wildlife, Fisheries & Aquaculture
Sciences
M.Sc. Wildlife Biology and
B.Sc. Applied Zoology
2nd year International Agriculture student
The Horticulture Center
In comparison to the sandy loam of our main field in Senneville, it feels much different to work
the Horticulture center, where the soil is clayey. This has a consequence on the type of plants
we can plant, the times of planting, the water and nutrient requirements and so much more (La
France, 2007).
The bottom field is slightly slower to drain than the upper part of the field, and the soil is very
clumpy, making it hard to work compared to the main field. This is why, each year MSEG have
been adding compost to loosen the soil aggregates. Thanks to the previous activity on this
land there is, overall, a good nutrient balance, with slightly too much phosphorous.
This year, we divided our plot of land into 22 beds.
The Main Field in Senneville
Our main field is in Senneville, up Phillips Road. It is a whole acre large, and surrounded by
the Morgan Arboretum.
The predominant soil types are sandy loams: St Bernard and Chicot, which are in the upper
(North) part of the field. These soils feel much lighter to the touch because the colloids, being
mainly silt and sand, do not form tight aggregates, therefore allowing rapid drainage. Indeed
the red-brown color shows us that the iron is oxidized thanks to good drainage. So the upper
part of the Main field is the first to be dry in the springtime. Therefore here we privileged our
early season crops.
Then, in the bottom part of the field we find patches of Dalhousie soil, a clay loam. To the
south, as our land slopes downward we find much Dalhousie clay loam. This type of soil sticks
pretty well together when wet and it has a soapy feel, compared to the crumbly texture of the
sandy loams. Furthermore the greyer color gives us a clue about the drainage quality: being
soaked in water for a prolonged time reduces iron. The long periods of wetness causes the
phosphorous to leach.
The main field is divided into 6 blocks.
The weeds
In Senneville, we mostly have to deal with quack grass, pigweed, lambs quarters, purslane and
nut sedge. Quack grass often grows in clumps, and it is very important to disinter it with a fork
to get all the roots out, because a new plant would grow for every little piece of tuber torn to
shreds and left in the soil.
Once the big weeds are out, we can use the wheel hoe to get rid of the smaller, tenderer
weeds, such as the nut sedge. Depending on the weather, it is possible to leave the weeds
with their exposed roots at the soil surface, as the sun will quickly dry them up and they will not
be able to grow back; if it is not sunny enough, we just pick them up, and put them either on
the sides of the bed or on a pile of weeds at the back of the field that will be composted.
The weeds at the Horticulture center are with quack grass, pigweed, lambs quarters, purslane
and thistle.
The bugs
This season, we are mostly confronted to the Colorado potato beetle, the cucumber beetle, the
leek moth, the cabbage flea beetle, the June beetle, the cutworm and aphids. It is crucial to
scout for pests on a regular basis in order to avoid any serious outbreak and incur the risk of
loosing our crops.
Luckily, we also have numerous friends such as ladybugs, bees and butterflies as pollinators,
spiders and even a mantis once!
The chickens
For the first time since the creation of MSEG, we added chickens to our garden. We want to
use them as an experimental method of integrated weed and pest control, and soil fertilization.
It is a direct integration of livestock into vegetable production, a big step for us.
It is also a great opportunity to learn about raising livestock, harvesting it and processing it.
Our
the field
crops in
Asian Greens
Varieties:
Komatsuna
Purple Mizuna
Green Pac Choy
Red Giant Mustard
Days to maturity: 21 - 40
Our Asian greens were directly seeded in our field in mid-May. Unfortunately this year, the flea
beetle ate many of our Asian Greens, even with the presence of an insect net.
They are harvested by cutting a fistful of green. Not long after, they need to be washed with
cold water, put in bags and stored in the cold room.
Bean
Varieties:
Organic Royal Burgundy
Organic Gold rush
Organic Taverna
Days to maturity: 54
The beans we planted are dwarf varieties. They grow in a bush, and don’t need to be staked
(contrarily to vine varieties). The water requirements are important during the period of
germination and flowering. When they grow to a stage where the seed is barely developed
enough to be seen from the outside, it means the beans are ready for harvest, easily done by
snapping the pods off their stems. Luckily, we did not encounter any pests or diseases (La
France, 2007).
Beet
Varieties:
Cylindra
Early Wonder
Touchstone
Detroit Dark
Chioggia
Days to maturity: 45-60
Our beets were directly sowed into our fields, about one seed every inch. A couple of weeks
later we need to thin them, which can be done while harvesting the leaves, tender and
delicious. Depending on the size we want our beets to achieve, we are going to leave two to
six inches between them, which allows the root to develop. We finally start harvesting when we
can see the top of the root stick out from the ground, by delicately pulling out the beet.
Bell Pepper
Varieties:
Sweet chocolate
New ace
We seeded our peppers in April in the greenhouse of the McGill MacDonald campus since it is
a crop that requires a lot of heat, and so germination is optimized (La France, 2007). At the
end of May, we transplanted the young pepper plants to our main field in Senneville.
Depending on the variety, peppers are harvested green or ripe, but we found that our bell
peppers burnt when exposed to too much sun (when they are not covered by leaves), so we
harvest them green.
Broccoli
Varieties:
Gypsy
Premium crop broccoli
Arcadia
Our broccolis where transplanted to our main field in Senneville in June, after spending a
month in the greenhouse. The broccoli is harvested by cutting the green and dense bouquet,
leaving fifteen to twenty centimeters of stem. Later, new flowers will grow laterally from the cut
stem (La France, 2007).
Unfortunately this year, we had to deal with the cabbage looper and cabbageworm that love to
feed on our broccoli leaves and our kale. We defend ourselves using insect nets, to keep the
bugs away.
Brussels Sprout
Varieties:
Jade Cross
We sowed Brussels sprout seeds in our field at the Horticulture Center at the end of May. This
plant grows as tall as a meter high, a spiral of spoon shaped leaves along the vertical stem (La
France, 2007). We harvest the axillary buds growing between the leaves. When the sprouts
are a about 1 to 2cm of diameter, we remove the leaves from the bottom of the plant, so the
sprouts get larger. The desirable size for harvest is 25 to 51mm diameters, but it is important to
do it before they grow bigger than 70 mm of diameter (La France, 2007). After the harvest, it is
important to put the sprouts in cold water, and store them in the cold room soon after.
Cabbage
Varieties:
Caraflex
Rendero
Bartolo
Our cabbages were planted directly in the fields in the beginning of June. They thrive in the
clayey soils of the horticulture center, and the bottom of the block 5 of our main field. Luckily,
our insect nets protected us from the flea beetle and the cabbage white that attacked some of
our other crops. When harvesting, we cut the apple with a knife and remove the leaves that
have wilted, and the sick ones, as well as the stalk (La France, 2007).
Carrot
Varieties:
Nelson F1
Hercules F1
Danver126
Yellowstone
Purple haze
Bolero
Mokum
Carrots are of our most abundant crops and we seed them directly in our field, using a seeder.
We had to weed them regularly, and thin them at the right moment, to allow them to grow
larger. We finally start harvesting when we can see the top of the root - 1.5 to 2cm diameterstick out from the ground, by delicately pulling out the carrot. Luckily, we have not encounter
any problems this season and the cultivation is productive.
Celeriac
Varieties:
Mars
Brilliant
In February, we prepared transplants of celeriac in the greenhouse of the McGill MacDonald
campus, and were planted in May at both of our fields. It is important to avoid letting the soil
get dry, as this crop thrives in an environment with a lot of moisture. During the season, we
remove the lower and lateral shoots to encourage development of the root and assure a
smooth surface (La France, 2007). The harvest is done by pulling the plant out with a fourch,
or by digging it by hand (La France, 2007). We then cut the leaves, the roots, and wash the
dirt off (La France, 2007). We haven’t encountered any problems so far.
Chinese Cabbage
Varieties:
Minuet (F1)
Rubicon
We started the cultivation of Chinese cabbage at the greenhouse in the beginning of May, and
transplanted them in June. Unfortunately, the flea beetle was very tenacious with our Chinese
cabbage, although we limited the damages using insect nets. When came August, they were
ready to be harvested by cutting at ground level. We then strip off the outer leaves, and wash
the cabbages in cold water before being stored in the cold room.
Cucumber
Varieties:
Marketmore 76
National pickling cuc
Suyo long
Miniature white
We planted our cucumber seeds directly in the fields in June, about 3 seeds per foot, and we
built trellis for the vines to grow on, maximize space and facilitate the harvest. A couple of
weeks into the development of the plants, it is sometimes necessary to help the tendrils wrap
around the wires of the trellis. When the cucumber attains the desired size, which varies
depending on the variety, we snap the fruit off the stem, wipe the small spines and clean them
with cold water.
Unfortunately this year, some plants got infected with the bacterial wilt, transmitted by the
stripped and spotted cucumber beetles.
Eggplant
Varieties:
Black Beauty
Orient Express
Barbarella
We prepared our eggplant transplants the first week of April, and were ready to be moved to
our main field at the end of May. Before transplanting them, we installed a plastic mulch on top
of the drip tape. The mulch keeps the moisture and soil warm, protects from weeds, bugs and
certain diseases.
The harvest is done by cutting the fruit and preserving the calix and a bit of stem (La France,
2007).
Garlic
Planted last year in 3 beds in our main field, our garlic has demanded us a lot of energy this
season. We had to weed very regularly, applied mulch, and got confronted to a pest that led us
to spray Bt twice. Unfortunately this year, we lost a big amount of our garlic to the Basil plate
rot.
After the harvest, we cured the garlic by placing them in Carya’s airy, ventilated drying shed for
two weeks.
Green Onion
Varieties:
Red baron onion
Parade OG
Out first green onions were planted in our main field in April. We took care of our green onions
by removing the weeds, thinning them, and hilling them in order to get a long, white and
uniform shaft (La France, 2007).
When the green onion is ready for harvest, we pull them out carefully, making sure not to
break the bulb as the roots are tightly entangled in the soil. They are later cleaned, packed in
bunches, and stored in the cold room.
Hot Pepper
Varieties:
Hungarian Hot Wax
Early Jalapeno
Maya
Ancho Poblano Chile Pepper
Ring of Fire
Hot Purira Pepper
We seeded our hot peppers in April in the greenhouse of the McGill MacDonald campus since
it is a crop that requires a lot of heat, and so germination is optimized (La France, 2007). At
the end of May, we transplanted the young hot pepper plants to our main field in Senneville.
Depending on the variety, peppers are harvested green or ripe. This season, the first harvests
relieved a lot of weight from the branches of the plants, and the MSEG team had fun tasting
their fruits to determine their hotness!
Kale
Varieties:
Dinosaur
Lacinato
Red Russian
Vates
Flash
Our first kale where transplanted to our main field in the beginning of May. We took care of our
plants by weeding them regularly; periodically stripping off some of the bottom leaves to
encourage plant growth, and tried to keep the cabbageworm and the small white butterfly out
using row covers and insect nets.
Kale is harvested by rapidly snapping off the leaves off the primary stem, by holding them at
the base. Not long after, the leaves are put in cold water for a couple minutes to regain
turgescence, bunched and stored in the cold room.
Kohlrabi
Varieties:
Kolibri
Winner F1
Kossak
This vegetable, from the same family as the cabbage, is cultivated for it modified stem. Our
kohlrabi where prepared at the end of April in green house, and transplanted in mid-May at our
main field. Luckily, the cabbageworms and loopers where kept outside, thanks to the insect
net.
Kohlrabi is ready for harvest when it is about the size of a tennis ball. We then clean it in cold
water before storing it in the cold room.
Leek
Varieties:
Tadoma Leek
Out first leeks were planted in our main field in May. We took care of them by removing the
weeds, thinning them, and hilling them in order to get a long, white and uniform shaft (La
France, 2007).
When the leeks are ready for harvest, long with a desirable diameter, we pull them out
carefully, making sure not to break the bulb as the roots are tightly entangled in the soil. They
are later cleaned, packed in bunches, and stored in the cold room.
Lettuce
Varieties:
Nevada
Red Salad Bowl
Edox (butterhead)
Rome 59
Our first lettuce where transplanted to our field in the Horticulture center in the middle of April.
Our major issue this season was the heat, which results in lettuce heads bolting, which gives
an undesirable bitter taste. As a result, we need to harvest them fast, to allow new lettuce
heads to emerge. They then need to be put in cold water right after harvest, and stored in the
cold room because they are very fragile.
Melon
Varieties:
Organic Baby Doll F1
Organic Sugar Baby
Little Baby Flower (F1)
We started growing our melons in May in the greenhouse, and transplanted them a month later
to our main field in Senneville. Luckily this year, no pest attacked the plants, and we only lost a
couple melons to some hungry racoons.
We know our melons are ready mostly by their smell, the way they detach from the stem, and
the firmness of the skin.
Mesclun
Varieties:
Baby Leaf Blend
Our mesclun is a mix of baby lettuces. This crop is very easy to grow, but requires a good
weeding and enough water. By protecting the beds with row covers, we worked at keeping the
soil moist and protecting the mesclun from bugs.
We harvest our mesclun by grabbing a handful of the tops of the leaves and cutting off with a
knife, leaving an inch above the ground, which will allow some new plants to grow.
Right after harvest, he mesclun is cleaned in cold water, dried using a giant salad spinner,
weighted and put in bags, and stored in the col room.
Onion
Varieties:
Spanish
White
Yellow Dutch
Red Onion
Days to maturity:
Our first onions were directly seeded in or main field in the beginning of May. We planted 3 to
4 seeds per foot, and installed drip irrigation. It was important to make sure weeding control
regularly. Luckily, we did not encounter any problem during the cultivation, which were ready
when the leafs started to wilt.
After the onions are harvested, they are cured for two weeks in the greenhouse that keeps
them dry and warm. Then we cut the dried leaves, and remove the dirty layers of the bulb.
Parsnip
Varieties:
Javelin
Lancer
This season, we directly seeded our parsnip in April, at our main in Senneville.
It is a crop that has a long germination and takes time to reach maturity. It is very important to
keep the weeds out by controlling regularly. We finally start harvesting when we can see the to
of the root – 1 to 2cm diameterstick out from the ground, by delicately pulling out the parsnip.
After the harvest, the parsnips are washed in cold water, bunched and stored in the cold room.
Peas
Varieties:
Oregon Giant
Sugar Snap
We planted our peas at our main field in Senneville in the middle of May. A couple of weeks
after they emerged, we built trellis for the stems to attach on, facilitating the harvest. A couple
of weeks into the development of the plants, it is sometimes necessary to help the tendrils
wrap around the wires of the trellis. When the peas attains the desired size, the seed just
barely appearing from the outside, we snap the fruit off the stem. The harvest was very
successful this season.
Potato
Varieties:
Days to maturity:
We planted our potatoes in the main field in the middle of June. It is an interesting process
where whole potato tubes (true botanical seeds) are directly planted, or cut in seed pieces,
where a new stem will shoot from the eyes, or sprouts (Luca, 2006). We had to make sure to
sterilize or knives when doing the operation,
We surrounded our potatoes with flax, which contains tannin and linseed oils that repulse the
Colorado potato beetle, a method of companion planting. Unfortunately, we still had to remove
this insect by hand at some point, which avoided a potentially important loss of our plants.
Later, we hilled the potatoes to grant the stems more space to develop underground, and
increase our yields.
We know our potatoes are ready when the plant dies, we carefully dig around the plant and cut
the tubers from the stem.
Radish
Varieties:
Watermelon
Cherry Belle
French breakfast
Nero tondo
We planted from June to August, on the edge of the zucchinis, broccolis, beets and beans,
We had to be careful not to leave any weeds in the bed, as radish doesn’t tolerate it well.
When they are ready, they are harvested, cooled and cleaned in cold water, bunched and
stored in the cold room. Luckily this season, the flea beetles were a minor issue.
Rutabaga
Varieties:
Helenor
York
We planted our first rutabagas in May. They require enough water and we also had to make
sure no weeds invaded our plants. When the shoulders of the root stick out from the ground
and reached the desired size, they are ready for harvest (La France, 2007). We then have to
pull them out, put them in cd water, wash them, bunch them and store them in the cold room.
Swiss chard
Varieties:
Rainbow
We started preparing our first Swiss chard in the green house in March, and transplanted them
to our main field a month later. We took care of our plants by weeding them regularly;
periodically stripping off some of the bottom leaves to encourage plant growth, and tried to
keep the flee beetle out with row covers and insect nets.
Kale is harvested by rapidly snapping off the leaves off the primary stem, by holding them at
the base. Not long after, the leaves are put in cold water for a couple minutes to regain
turgescence, bunched and stored in the cold room.
Tomatillo
Varieties:
De Milpa
Verde
We started preparing our tomatillo plants in the green house in April, and transplanted them to
our main field a month later. They later grow into a wide bush and starts producing fruits. We
harvest them when the fruit starts breaking through the dry envelop. Luckily this season, we
were vigilant and the Colorado potato beetle did not survive our pest control.
Tomato
Varieties:
Golden nugget
Sun gold
Black cherry
Sweetie
Roma vf
Brandywine
Moskvich
Green zebra
Indego rose
Black prince
We started preparing our tomato plants in the green house in the middle of April, and
transplanted them to our main field at the end of May. We provided them support with trellis,
and had to help them regularly climbing the structure by clipping some branches. In order to
keep the soil moist, we put mulch at their base, on top of the drip tape.
We also planted many basil plants around, that are said to encourage growth and improve the
flavour of tomato fruits (La France, 2007).
When comes the time of the harvest, we have to be very careful at handling the tomatoes, as
they are very fragile. It is sometimes necessary to harvest when the fruit is not quite ripe but its
skin is firmer, to limit the damages.
Turnip
Varieties:
Hakureï
Purple top white globe
We planted our first turnips in the middle of May. They require enough water and we also had
to make sure no weeds invaded our plants. When the shoulders of the root stick out from the
ground and reached the desired size, they are ready for harvest. We then have to pull them
out, put them in cd water, wash them, bunch them and store them in the cold room.
Winter Squash
Varieties:
butternut
delicata
Buttercup bonbon F1
Acorn celebration
Spaghetti
We seeded our first Winter squash at our main field in May. These plants require more space
than cucumbers.
When the squash attains the desired size, which varies depending on the variety, the harvest
is done by cutting the fruit off above calix, and cleans them with cold water.
Zucchini
Varieties:
Yellow scaloppini
Golden dawn III
Bush baby zucchini
Raven
We seeded our first zucchinis at our main field in May. These plants require more space than
cucumbers.
When the zucchini attains the desired size, which varies depending on the variety, we snap the
fruit off the stem, and clean them with cold water.
Nutritional value and health benefits
Asian Greens
These leafy vegetables are very nutritious, rich Vitamin C and good sources of Vitamin A
(Vegetables, (n.d.)), so they are good for our teeth and gums, night vision and helps protect
the skin (Levetin, 2008). Asian greens also contain many antioxidant and their concentration
increases with the darkness of the plant (Vegetables, (n.d.)). These have anti-aging and anticancer properties, and help in the prevention of cardiovascular disease.
Beans
These tender fruits are rich in folates, important for the formation of the nervous system, the
prevention of diarrhoea and anemia (Levetin, 2008). The other major nutrients are Vitamins A
and Vitamin C so they are good for our teeth and gums, night vision and help protect the skin
(Levetin, 2008). Beans also have some low levels of thiamine and niacin (important for our
metabolism), calcium (bone and tooth formation), zinc (component of many enzymes and
insulin) and iron (for the synthesis of haemoglobin) (Levetin, 2008).
Beets
Beets have great health benefits. There rich pigments (betalains) give them their antioxidant
properties (Vegetables, (n.d.)). They are helpful in the prevention of cardiovascular and heart
disease (Vegetables, (n.d.)), and they contain fibres that help in our digestion (Balch, 2000)
and potassium which promote a health nervous system (Balch, 2000).
Bell Pepper
All peppers are rich in Vitamin C and Vitamin A. They have anti-oxidant, anti-cancer properties;
enhance immunity and necessary for new cell growth (Balch, 2000).
They are also a source of potassium, folate and other vitamins of the B complex (Vegetables,
(n.d.)). Hence they are important for a healthy nervous system, a regular heart rhythm, energy
production, the formation of red blood cells, they help to maintain the health of the skin, eyes,
hair, liver and the mouth (Balch, 2000).
Bok choi
These Asian white cabbages are very nutritious, rich Vitamin C and good sources of Vitamin A
(Vegetables, (n.d.)), so they are good for our teeth and gums, night vision and helps protect
the skin (Levetin, 2008). Asian greens also contain many antioxidant and folates, important for
cell reproduction and the strength of the immune system (Balch, 2000). Bok choi have antiaging and anti-cancer properties (Levetin, 2008).
Broccoli
A very nutritious vegetable, from the same family as kale. Broccolis are very good source of
antioxidants, Vitamin C, fibre, folate, and also supplies calcium, iron, Vitamins E and A, and
potassium (Vegetables, (n.d.)).
They are important for cell reproduction and the strength of the immune system, they are good
for our teeth and gums, night vision and helps protect the skin have anti-aging and anti-cancer
properties, and they protect against cardiovascular disease (Balch, 2000).
Brussels Sprout
These small cabbages are rich in phytonutrients, which have been investigated for their
protective action in the prevention of cancer and other diseases (Levetin, 2008).
Brussels sprouts are also an excellent source of Vitamin C, fibre, folate and a good source of
other B group vitamins and Vitamin E (Vegetables, (n.d.)). They are important for cell
reproduction and the strength of the immune system, they are good for our teeth and gums,
night vision and helps protect the skin and they protect against cardiovascular disease (Balch,
2000).
Cabbage
Cabbages are an excellent source of Vitamin C (Required for tissue growth and repair, adrenal
gland function and healthy gums), a good source of fibre (helps with the digestion, lower the
blood cholesterol level and stabilize blood sugar levels) and folate (important for cell
reproduction and the strength of the immune system) (Balch, 2000; Vegetables, (n.d.)). They
are also a source of calcium, potassium and iron, good for our bones, teeth, gums, heart,
nervous system and blood (Balch, 2000; Vegetables, (n.d.)).
Carrot
Carrots are a great source of Vitamin A and tenoids that help with night-blindness, some skin
disorders, enhance immunity (Balch, 2000; Vegetables, (n.d.)). The antioxidants present are
important for cell reproduction, and have anti-cancer properties (Balch, 2000).
Finally, carrots are rich in phytonutrients, which have been investigated for their protective
action in the prevention of cancer and other diseases (Levetin, 2008).
Celeriac
Celeriac is a good source of Vitamin C, sodium, potassium and calcium (Balch, 2000;
Vegetables, (n.d.)). Hence they promote tissue growth and repair, good adrenal gland function,
proper water balance and blood pH, healthy gums, bones, teeth (Balch, 2000; Vegetables,
(n.d.)).
Chinese Cabbage
Chinese cabbages are an excellent source of Vitamin C (required for tissue growth and repair,
adrenal gland function and healthy gums), a good source of fibre (helps with the digestion,
lower the blood cholesterol level and stabilize blood sugar levels) and folate (important for cell
reproduction and the strength of the immune system) (Balch, 2000; Vegetables, (n.d.)). They
are also a source of calcium, potassium and iron, good for our bones, teeth, gums, heart,
nervous system and blood (Balch, 2000; Vegetables, (n.d.)).
Cucumber
Relatively poor in nutrient content, cucumbers is one of the rare vegetables to contain silicon
(Vegetables, (n.d.)). This mineral is necessary for the formation of collagen for our bones and
connective tissue (skin, nail, hair), and presents a major role in the prevention of
cardiovascular diseases (Balch, 2000).
Eggplant
Eggplants have antioxidant properties (Vegetables, (n.d.) and high levels of phytonutrients,
that have anti-cancer properties (Balch, 2000).
Garlic
Garlic has incredible properties. It is concentrated in phytonutrients, is a good source of
vitamin C and B6 (Vegetables, (n.d.)). It lowers blood pressure, helps prevent heart attacks,
lowers blood cholesterol levels, aids in the digestion and has anti-biotic, anti-bacterial, antifungal and anti-cancer properties (Balch, 2000).
Green Onion
Green onions are a very good source of Phytonutrients, Vitamin C, folate and fibre. It lowers
blood pressure, helps prevent heart attacks, lowers blood cholesterol levels, aids in the
digestion and has anti-biotic, anti-bacterial, anti-fungal and anti-cancer properties (Balch,
2000).
They are also a very good source of Vitamin B6 that promotes both physical and mental health
(Balch, 2000).
Hot Pepper
All peppers are rich in Vitamin C and Vitamin A. They have anti-oxidant, anti-cancer properties;
enhance immunity and necessary for new cell growth (Balch, 2000).
They are also a source of potassium, iron and magnesium, folate and other vitamins of the B
complex (Vegetables, (n.d.)). Hence they are important for a healthy nervous system, a regular
heart rhythm, energy production, the formation of red blood cells, they help to maintain the
health of the skin, eyes, hair, liver and the mouth (Balch, 2000).
Kale
This dark leafy green is an excellent source of Vitamins K, A and C. Protects against bloodclotting and cancer, is essential for bone formation and repair, promotes a good liver function,
immunity and longevity (Balch, 2000). It has also antioxidant and anti-inflammatory properties
(Balch, 2000).
Kohlrabi
Kohlrabi is an excellent source of Vitamin C (Vegetables, (n.d.)). It is an antioxidant required
for tissue growth and repair, adrenal gland function, healthy gums. It enhances immunity and
had anti-stress properties (Balch, 2000).
It is also a good source of folates, important for cell reproduction and the strength of the
immune system (Balch, 2000; Vegetables, (n.d.)).
Leek
This vegetable is an excellent source of vitamin C (required for tissue growth and repair,
adrenal gland function and healthy gums) and folates (important for cell reproduction and the
strength of the immune system) (Balch, 2000; Vegetables, (n.d.)).
Leeks also have useful amounts of Vitamin B (help to maintain the health of the skin, eyes,
hair, liver and the mouth), Vitamin E (anti-oxidant), iron and copper (for our bones and blood),
and potassium (for our nervous system) (Balch, 2000; Vegetables, (n.d.)).
Lettuce
Lettuce are a good source of Vitamin C (required for tissue growth and repair, adrenal gland
function and healthy gums, Vitamin E (anti-oxidant), folate (important for cell reproduction and
the strength of the immune system), iron (helps in the transport of oxygen in the blood),
fibre (helps with the digestion) (Balch, 2000; Vegetables, (n.d.)).
Melon
Melons are sweet and delicious, and have high levels of Vitamin C, an antioxidant required for
tissue growth and repair, adrenal gland function, healthy gums (Vegetables, (n.d.)); Balch,
2000). Melons have also moderate levels of potassium, which promote a healthy nervous
system (Balch, 2000; Vegetables, (n.d.)).
Onion
Onions are a very good source of Phytonutrients, Vitamin C, folate and fibre. It lowers blood
pressure, helps prevent heart attacks, lowers blood cholesterol levels, aids in the digestion and
has anti-biotic, anti-bacterial, anti-fungal and anti-cancer properties (Balch, 2000).
They are also a very good source of Vitamin B6 that promotes both physical and mental health
(Balch, 2000).
Parsnip
These roots are a good source of fibre (helps with digestion) and potassium (promotes a
healthy nervous system) (Balch, 2000; Vegetables, (n.d.)).
Parsnips also provide some folates (important for cell reproduction and the strength of the
immune system), calcium (good for our bones), iron (good for our blood) and magnesium
(Balch, 2000; Vegetables, (n.d.)).
Peas
Peas have great properties. As a very good source of fibre, they have anti-biotic, anti-bacterial,
anti-fungal and anti-cancer properties (Balch, 2000; Vegetables, (n.d.)).
They are also one of the best vegetable sources of protein, a good source of Vitamin C, folate,
thiamine and other vitamins of the B complex (Vegetables, (n.d.)). Hence they have anti-aging
properties, promote immunity and they help to maintain the health of the skin, eyes, hair, liver
and the mouth (Balch, 2000).
Finally, peas are a source of iron and copper, with some phosphorous, potassium, zinc and
magnesium (Vegetables, (n.d.)).
Potato
Potatoes are one of the richest sources of fibre, vitamins (of the B complex) and minerals
(Vegetables, (n.d.)).
The fibres offer anti-biotic, anti-bacterial, anti-fungal and anti-cancer properties (Balch, 2000).
The vitamins of the B-complex help to maintain the health of the skin, eyes, hair, liver and the
mouth (Balch, 2000).
Iron, manganese, magnesium, phosphorous, copper and potassium are good for our blood,
bones, muscles, teeth, heart, kidneys and nervous system (Balch, 2000).
Radish
Radish is a good source of Vitamin C, required for tissue growth and repair, adrenal gland
function and healthy gums (Balch, 2000; Vegetables, (n.d.)). They are good source of fibre
(helps with the digestion, lower the blood cholesterol level and stabilize blood sugar levels)
folate (important for cell reproduction and the strength of the immune system) and potassium
(which promote a health nervous system) (Balch, 2000; Vegetables, (n.d.)).
Rutabaga
Rutabaga is an excellent source of Vitamin C (Vegetables, (n.d.)). It is an antioxidant required
had anti-stress properties (Balch, 2000). It is also a source of potassium, which promote a
health nervous system, and phytochemicals, which have been investigated for their protective
action in the prevention of cancer and other diseases (Balch, 2000; Vegetables, (n.d.); Levetin,
2008).
Swiss chard
This leafy green is an excellent source of Vitamins K, A and C (Vegetables, (n.d.)). Protects
against blood clotting and cancer, is essential for bone formation and repair, promotes a good
liver function, immunity and longevity (Balch, 2000). It has also antioxidant and antiinflammatory properties, and support bone health (Balch, 2000).
Tomatillo
Tomatillos are an excellent source of Vitamins C, A and K (Vegetables, (n.d.)). Those nutrients
help us protect against blood clotting and cancer, are essential for bone formation and repair,
promote a good liver function, immunity and longevity (Balch, 2000). Tomatillos also have
antioxidant and anti-inflammatory properties, and support bone health (Balch, 2000).
Tomato
Tomatoes are an excellent source of Vitamins C, A and K (Vegetables, (n.d.)). Those nutrients
help us protect against blood clotting and cancer, are essential for bone formation and repair,
promote a good liver function, immunity and longevity (Balch, 2000). Tomatoes also have
antioxidant and anti-inflammatory properties, and support bone health (Balch, 2000).
Turnip
The greens are an excellent source of Vitamins K, A and C (Vegetables, (n.d.)). Protects
against blood clotting and cancer, is essential for bone formation and repair, promotes a good
liver function, immunity and longevity (Balch, 2000). It is also a source of potassium, which
promote a health nervous system, and phytochemicals, which have been investigated for their
protective action in the prevention of cancer and other diseases (Balch, 2000; Vegetables,
(n.d.); Levetin, 2008).
Winter Squash
Rich in Vitamin A, winter squash encourages our night vision and helps protect the skin (Balch,
2000; Vegetables, (n.d.)). They are also a good source of vitamin C (required for tissue growth
and repair, adrenal gland function and healthy gums), and of fibre (which helps with the
digestion, lower the blood cholesterol level and stabilize blood sugar levels) (Balch, 2000;
Vegetables, (n.d.)). Winter squash have anti-oxidant, anti-inflammatory properties (Balch,
2000)
Zucchini
Zucchinis are an excellent source of Vitamin C (Vegetables, (n.d.)). It is an antioxidant required
had anti-stress properties (Balch, 2000).
They are also a source of folate (important for the formation of the nervous system, the
prevention of diarrhoea and anemia) and potassium (which promote a health nervous system)
(Balch, 2000; Vegetables, (n.d.); Levetin, 2008).
Recipes
From Alice
Chestnut, Mushroom,
or your favourite nut!
Brussels Sprout trio –
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1 to 2 cups of braised chestnuts, or your favourite nuts or seeds (almonds, sunflower...)
1 to 2 Tb of butter
1 big garlic bulb, sliced
1 cup of sliced mushrooms
Salt and pepper
To prepare the chestnuts boil 2 cups worth with 1 cup of chicken broth and 2 Tb of butter. You
can also fry your nuts with butter, sea salt or even a little bit of Tamari. Steam or boil Brussels
sprouts. Melt butter in the pan and toss in the garlic, followed by mushrooms. Then, add the
Brussels sprouts and chestnuts, with some broth, for 3-4 minutes.
Tomatillo Salsa
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5 1/2 cups husked, cored, and chopped tomatillos
1 cup chopped onion
1 cup chopped jalapenos
1/2cup white vinegar
4 tbsp lime juice
4 cloves of minced garlic
2 tsp fresh coriander
1/2tsp salt
Place 2 clean 500ml jars on a rack in a boiling water canner, cover jars with water and heat to
simmer. Set screw bands aside.
Heat snap lid sealing disc in hot water (not boiling).
In a large stainless steel saucepan, combine all of the ingredients. Bring to a boil over a
medium heat, stirring constantly. Reduce heat and boil for 10 minutes.
Ladle hot salsa into jars, leaving 1/2inch headspace. Remove air bubbles and adjust
headspace if necessary by adding more hot salsa. Wipe rim. Center lid on jar. Screw band
down until resistance is met, then increase until fingertip tight.
Place jars in canner, ensuring they are completely covered. Bring to boil and let sit for 35
minutes.
(Adapted from: www.food.com)
From Clémence
Arugula Pesto


5 bags arugula (about 10 cups chopped)
1 cup sunflower oil


2 heads garlic (use the local kind, way more flavourful!)
Salt to taste
Peel and coarsely chop garlic, chop arugula.
Blend garlic in a food processor with 1/4-cup oil.
Add remaining oil and feed arugula to mixture 1/2 cup at a time. If you run out of food
processor space empty into a large bowl, blend the remaining arugula and oil, and then mix
everything together at the end. Salt to taste.
Zucchini cake

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1 cup of vegetable oil
2 cup of sugar
3 eggs
2 teaspoons of pure vanilla extract
2 cups of flour
1 tablespoon of baking soda
1/2 tablespoon of baking powder
2 tablespoon of cinnamon
2 cups of grated zucchini
1 cup of walnuts
Mix the oil, sugar eggs and vanilla together. In a separate bowl, sift together the flour, baking
powder, cinnamon, and baking soda. Add them to the first mixture; add the zucchini and the
chopped nuts.
Pour into greased and floured 13x9x2-inch pan. Bake at 350°C for 55 minutes.
From Vincent
Kale chips

1 bunch of curly kale


Vegetable or olive oil
Salt
Preheat oven to 300°F. Trim the stem ends of the kale leaves and cut out any large ribs from
the center of the leaves.
Put kale in a very large bowl and drip the oil. Gently toss the kale until they are evenly coated.
Arrange leaves on baking sheets and sprinkle with salt. Bake for 20 minutes. The kale chips
will crisp up as they cool.
Beet and goat cheese salad

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6 medium beets
Olive oil
Lemon juice
1 small clove garlic
1/2 cup of fresh goat cheese
Salt
Minced chives
1 cup of walnuts
Roast or grill the beets.
In a bowl, mix the oil, lemon juice, and garlic. Add beets and toss to coat.
Serve from 4 to 6 plates; sprinkle the goat cheese on top. Add a drizzle of olive oil, the garlic
chives and the walnuts. Add salt to taste.
Carrot and Ginger Soup


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
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1 small butternut squash
2 tablespoons olive oil
1 onion, diced
1 pound carrots - peeled and diced
3 cloves garlic, minced
2 tablespoon of fresh ginger, peeled and thinly sliced



4 cups of water
Salt and pepper
1 pinch ground cinnamon
Preheat the oven to 350 °F. Place the squash, cut side down onto a greased baking sheet.
Bake for 30 to 40 minutes, or until softened. Allow cooling, then scooping the squash flesh out
of the skin and discarding the skin.
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, and cook,
stirring until onion is translucent. Pour in the water, and add squash, carrots and ginger. Bring
to a boil, and cook for at least 20 minutes, or until the carrots and ginger are tender.
Make a puree of the mixture in the blender. Put it back to the pan, and simmer on low heat.
Season with salt, pepper and cinnamon.
From Pauline
Gazpacho
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1 lb. of ripe heirloom tomatoes, cored and cut into large chunks
1 6-inch piece unpeeled and diced cucumber
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup salted roasted almonds
2 tablespoons olive oil
2 large garlic cloves, peeled
1 tablespoon white wine vinegar
1 teaspoon (or more) coarse salt
Combine all ingredients in a food processor. Blend to almost smooth puree (some texture
should remain). Season with pepper and more salt, if desired and at least 3 hours.
Swiss Chard Gratin

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1 potato
2 tablespoon of butter
1 onion
2 garlic cloves
1/4 cup flour
1-3/4 cups milk



Salt and pepper
1/3 cup shredded cheese
2 medium Swiss Chard leaves
Cook the potato in boiling salted water until tender, and then slice it. Place the slices
overlapping in a gratin dish.
Cook the onion with the butter and garlic for a couple of minutes. Add milk progressively, and
finish with the shredded cheese.
Pour half of the sauce on the potato. Add the shredded Swiss chard and pour the rest of the
sauce. Bake in 400°F for 20 to 25 minutes.
From David
Borscht

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2 cups shredded fresh beets
1 cup shredded carrots
1 cup chopped onion
4 cups water
1/2 teaspoon salt
6 cups of chicken broth
1 cup shredded cabbage
Vegetable oil
Lemon juice
In a pot, cook the beets, carrots, onion, water and salt at high temperature. Reduce heat; cover
and simmer for 20 minutes. Add broth, cabbage and some vegetable oil and lemon juice.
Serve hot.
Baba Ganoush

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3 medium eggplants
1/2 cup of tahini
1 1/4 teaspoons of salt
3 tablespoons of lemon juice
3 cloves of garlic, minced

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1/8 teaspoon paprika
1 tablespoon of olive oil
Cilantro leaves
Preheat the oven to 375F. Puncture each eggplant a few times, and place them on a baking
sheet and roast in the oven for 20 to 30 minutes, until they’re completely soft. Remove from
oven and let cool. Split the eggplants and scrape out the pulp. Puree the pulp in a blender or
food processor with the other ingredients until smooth.
Taste, and season with additional salt and lemon juice, if necessary.
From Sonia
Stuffed tomatoes with zucchini and eggplant

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4 big Brandy Wine tomatoes
2 medium zucchinis
1 medium eggplant
2 garlic cloves
Vegetable oil
4 tablespoon of almond
Parsley
Salt and pepper
Wash the tomatoes, and slice up the top and the bottom so they stay upright. Scoop the flesh
out with a spoon. Sprinkle some salt inside to disgorge them.
Wash, trim, cut in small pieces and sauté the zucchinis and the eggplant with the vegetable oil,
the garlic and the parsley. Fill the empty tomatoes. Sprinkle them with the almond.
Bake them in the oven for 5 minutes at 375 oC. Serve hot.
Ratatouille
If ever your vegetables lose their freshness – and even if they don’t - the lazy ratatouille option
rarely goes wrong.


1 big eggplant
2 small zucchinis

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2 sweet peppers
3 or 4 large sized tomatoes
1 broccoli head
1 onion
3 garlic cloves
Thyme
6 tablespoons of olive oil
Dice all the vegetables in cubes of about the same size, around 1cm. keep the broccoli heads
in bigger chunks and dice the stalks in approximately 1cm cubes. Empty the seeds from the
peppers before dicing it. Do not remove the skins of any of the vegetables – for there lays
many nutritional benefits and the cooking will soften it enough. A suggestion: To salt the
eggplants before cooking them removes bitterness, and the zucchinis, their water.
Heat up the olive oil in a pan and start by frying the eggplants, zucchinis with the Alliums
(onions and garlic). Then add the broccoli stalks, peppers and tomatoes. Finally add the
broccoli heads - to keep them slightly crunchy - salt, thyme, pepper and a hint of lemon juice of
vinegar. Let it simmer, while stirring, for about 20 minutes.
References
Balch, P. A., & Balch, J. F. (2000). Prescription for nutritional healing. New York: Avery.
La France, D. (2007). La culture biologique des légumes. Austin, Québec: Berger.
Levetin, E., & McMahon, K. (2008). Plants & society. Boston: Mcraw-Hill Higher Education.
Luca, C. D. (2006). Potato propagation [Scholarly project]. Retrieved August 30, 2012, from
http://www.ndsu.edu/pubweb/chiwonlee/plsc368/student/papers06/carina%20de%20luca/carin
adeluca.htm
Vegetables. (n.d.). Vegetables. Retrieved August 30, 2012, from http://www.vegetables.co.nz/

A season with MSEG - Macdonald Student

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