Back to Garden for Nutrition IndexGREENS GRAINS LEGUMES SQUASH ROOT CROPS SEED FRUIT NUTS ANIMALS Self-sufficiency Crops
Self-sufficiency crops need to be the most nutritious. The foods listed here encourage maximum health because they are high in nutrients while being low in toxins and anti-nutrients.
For a more in depth discussion of nutrition and why so many crops were excluded, please refer to Nutrition Overview and Remaining Crops.
****************************************************GREENS:
Collards (Brassica oleracea L. (Acephala group): (Point of origin: Eastern Mediterranean / Asia Minor) Nutrition: High in calcium, lutein, zeaxanthin , sulforaphane. Eatin raw is a good source of B1 nd B6. Eat raw if thyroid is healthy. Cook to de-activate goitrogenic compounds or get extra iodine in the diet. Harvest only after light frost. Flavor will be enhanced. Advantages: Parboil and dry for late winter use. Disadvantage: Members of this Brassica family will cross Stager by years to save seed Insect susceptible. Varieties: Champion, Georgia Southern, Green Glaze Sources: Johnny's, Territorial, Seeds of Change ************** Turnips (Brassica rapa): (Point of origin: Siberia) Nutrition: High in calcium, folic acid , lutein, zeaxanthin, B6, sulforaphane. Eatin raw is a good source of B1 nd B6. Eat raw if thyroid is healthy. Cook to de-activate goitrogenic compounds or get extra iodine in the diet. Preparation: Harvest in early spring while temperatures are still cool and the leaves are young and not too spicy. Eat greens raw, cook root. Advantages: natural biofumigant very insect resistant Parboil and dry for late winter use. Disadvantage: Members of this Brassica family will cross Stager by years to save seed Varieties: Seven Top (Brassica septiceps) - for greens only, root is small and cold hardy Purple Top - for the root and greens Gold Ball - Seeds of Change, good keeper Sources: Seeds of Change, Territorial, Bountiful Gardens ****** Kale (Brassica oleracea Acephala group): (Point of origin: Eastern Mediterranean / Asia Minor) Nutrition: High in calcium, lutein, zeaxanthin, B6 , sulforaphane. Eatin raw is a good source of B1 nd B6. Eat raw if thyroid is healthy. Cook to de-activate goitrogenic compounds or get extra iodine in the diet. Advantages: Parboil and dry for late winter use. Will tolerate hard freeze Disadvantage: Members of this Brassica family will cross Stager by years to save seed Varieties: Dwarf Blue Scotch - very cold hardy Dwarf Blue Curled Scotch - very cold hardy Russian or Siberian types (Brassica napus): not a true kale, actually a rape, astoundingly cold hardy up to 3 feet tall Propagation: Plant in summer and harvest until heavy freeze Sources: Hume, Seed Savers Exchange, Veseys, Bountiful Gardens , Seeds of Change, Territorial ******* Malvaceae family: Okra (Abelmoshcus esculentus): (Point of origin: North Africa) Nutrition: high in calcium, magnesium, folic acid, lutein, zeaxanthin Eatin raw is a good source of B1 and B6. The cooking water of okra is very soothing to the throat and digestive system since it is mucilaginous. The seed and pod is good to eat raw if you are young and healthy, but is often a bit much for the elderly. The outer pod shell is easier to digest by itself. Animal Feed: save the seed from overmature pods for animal feed excess amounts can be toxic Preparation: eat raw when in season Young pods can be deseeded, parboiled, and dried for winter greens. Mature seeds are high in quality protein with a slightly off taste, but good in small amounts as curd to supplement other foods during famines. Large amounts of seed can be toxic. Lost Crops of Africa Varieties: Emerald - developed by Cambell Soup Co. Clemson Spineless - 1939 AAS winner Propagation: Soil must be >70 F consistently or the plants will be stunted. Once stunted, it never recovers. Direct seed because of tap root. Cultivation: Rhizobium meliloti, Rhizobium sp., and Bradyrhizobium sp. will inhibit harmfull fungi on okra Sources: Bountiful Gardens, Seeds of Change ************* Daisy (Compositae) family: Chicory (Cichorium intybus): (Point of origin: Europe) Nutrition: High in calcium / magnesium, folic acid. Eat raw for a good source of B1 and B6. High in tannin like bitter compounds. Preparation: Eat raw or boil lightly and drain water to remove bitters. Varieties: cutting chicory, rosette chicory, spring chicory , leaf chicory, italian dandelion Propagation: Will cross with endives and wild chicory. Sources: Territorial, Bountiful Gardens *********************************************** Greens not listed due to a lack of advantages: Nettle is not listed, even though it is high in calcium, because it is perennial. It is worth harvesting from fallow fields. Dandelion was not listed because it is so invasive. It is extremely nutritious, and is worth harvesting from fallow fields. Tendergreens (mustard spinach cross) were not included, even though they are very high in calcium, because they are also in the Brassica family and they do not dry well. But they are very cold hardy and might be ideal for cold climates. Mustard greens were not included, because the other members of the same family have more calcium, magnesium, and other nutrients. It is very nutritious, but there are only so many greens in the same family that can be grown in rotation. Broccoli was not listed because it is too inefficient. It is very nutritious, but it requires a large plant to produce a small head. Pak choi was not listed because it is not especially high in magnesium. Cabbage was not listed, because the other members of the same family have so much more calcium, magnesium, and other nutrients. The only exception might be Pak Choi, which does not store well as a dry green. Lettuce was not listed because it contains very little nutrition: No fiber, no calcium, and no magnesium. Only a few varieties have vitamin K, zeaxanthin, or lutein. ****************************************************Seed:
Sunflower (Compositae Helianthus annuus):
(Point of origin: North America) Nutrition: astoundingly high in minerals, vitamin E, and B1 Eat raw sprouts for a great source of B1. See Safe Sprouting Technique Advantages: heat and drought resistant shells are phytotoxic when used as mulch Sprouts are an ideal winter source of B1. Disadvantage: Shelling is difficult and expensive Cultivation: Rhizobium meliloti, Rhizobium sp., and Bradyrhizobium sp. will inhibit harmfull fungi on sunflower Varieties: Mammoth, Sunspot Sources: Southern Exposure Seed Exchange, Local Harvest ************************************************Grains:
Rice (Oryza sativa):
(Point of origin: India) Preparation: Soak for 24 hrs, then cook with moderate heat to reduce anti-nutrients. Propagation: Use Kekulam and/or SRI method to grow with reduced water requirements. Commercial organic rice is 1/3 as productive as conventional rice, so it is one of the few grains that still makes sense to grow manually for personal consumption. Manually mulched upland rice can be even more productive than commercial flooded rice. Do not mulch with grass family or diseases may be transferred. Varieties: Japonica for temperate climates Processing: Requires de hulling, but it can be done with a rubber roll paddy husker, or manually with an Engleberg steel huller. Soaking the seed first makes it easier. Sources and references: http://IRRI UPLAND RICE RESEARCH SYSTEM OF RICE INTENSIFICATION KEKULAM RICE METHOD *****************************************************Legumes:
Soak all legumes for 8-24 hours depending on seed hardness and temperature. If desired, sprout for 2 more days to further neutralize anti-nutrients. See Safe Sprouting Technique Cook with low heat. Making tempeh will also reduce the anti-nutrients. Most legumes contain incomplete proteins and are best when consumed as a complement to grains. Source for all legumes: USDA LegumesGreen Pea (Pisum sativum)
(Point of origin: eastern Mediteranean) Preparation: Enzyme inhibitors have not formed yet while still green. Will sprout while still green. Advantage: Good crop for cold wet weather The only legume that will sprout without drying. Nutrition: High in folic acid. Some people are too sensitive to tolerate even after sprouting and fermenting. Planting: Use pea inoculant. (Rhizobium leguminosarum var. Viceae) Source: Territorial Bloom late: Green Arrow - 24 in., wrinkled, shumway Bolero - 28 in bush, best disease resistance, Stokes Bloom early(2 weeks): Knight - extreme disease resistance, 20 in. , wrinkled, cw, pemv, pm, Siegers Olympia peas - 16 in. Resistant to miLentil (Lens culinaris):
(Point of origin: Near East) Advantages: Prefers cool semi-arid weather. Requires some drought stress to set seed properly. Will regrow if frozen to the ground. Disadvantages: Small plant and seed - difficult to cultivate and harvest. Some people are too sensitive to tolerate even after sprouting and fermenting. Sources: Territorial, Bountiful GardensChickpea (Cicer arietinum):
(Point of origin: Near East) NUTRITION: high protein low glycemic index Desi type is high in calcium Advantages: Prefers long warm dry growing period. Requires slight drought conditions to set seed. Actually a vetch, so has different disease tendencies, and therefore good in crop rotation with other legumes. Disadvantages: Difficult to remove seed coat. Some people are too sensitive to tolerate even after sprouting and fermenting. Variety: Myles (Desi type) Sources: Desi Chickpea Sources *************Green Beans (Fabaceae Phaseolus vulgaris):
(Point of origin: Central America) Nutrition: High in carbohydrates that convert to sugar slowly, so they are a good source of carbohydrates. Good calcium balance with antioxidants. Moderate in lutein and zeaxanthin. Properties: Fast early varieties are the most reliable. Golden has better flavor Sources: Territorial, Johnny's ***********************************************Squash:
Squash family (Cucurbitaceae): (Point of origin: the Americas) Nutrition: Converts to sugar quickly so do not eat too much. Good source of B6. Insect control: Grow up on a wire fence to control the squash bug and reduce mold. Keep away from night lights to avoid squash vine borer. Mold control: Fence can touch the ground on top and bottom but be 4 feet high in the middle if wire is thick enough. Animal Feed: save the seed for animal feed Seed Saving: Species will not cross, but varieties within species will cross. Grow only one of each species if you save your own seed. Properties: Deer resistant. Winter Squash: Waltham Butternut (Cucurbita moschata): Nutrition: Tan skin. Orange flesh. , high in calcium and carbohydrates. Preparation: Eat with the skin. Properties: AAS, Immune to vine borer. Sources: Territorial, Seeds of Change Kabocha Gold Nugget (C. maxima): Properties: AAS winner. Sweet potato substitute. Sources: Territorial ***********************************************Root Crops:
Goosefoot or Chenopodiaceae family:Beet (Beta vulgaris):
(Point of origin: Germany) Nutrition: High in folic acid, so eat raw. uridine monophosphate Never eat the leaves. Root is high in bitters, so peel the skin and do not eat too much. Soak in water to reduce bitterness. Very medicinally rich; eat small amounts at each meal since the body can process only so much pigment and geosmin. Properties: Pollinates by wind up to 5 miles away. Soak in water to sweeten. Variety: Detroit dark red - low geosmin Cylindra Ruby Queen (AAS) Long Season Source: Territorial, Seeds of Change, Heirloom Seeds BEETS Geosmin ******************************************************** Amaryllidaceae family - from Asia, will cross with wild onionGarlic (Allium sativum):
(Point of origin: Asia) Nutrition: Allicin helps keep arteries healthy. In animal tests at SWRI, garlic defended against radiation poisoning in mice. Some people cannot tolerate garlic. Properties: Deer resistant. Sources: Territorial, Seeds of Change Preparation: Press garlic and expose to the air for at least 10 minutes and serve garlic without cooking. Garlic and Radiation Links: www.kyolic.com jn.nutrition.org www.immunesupport.com vitanetonline.com www.lef.orgOnion (Allium cepa):
(Point of origin: Asia) Nutrition: Good source of B6 and quercitin (red onion). Some people cannot tolerate onions. Properties: For bulbs, in the north, plant long day varieties in the fall and transplant in the spring. For bulbs, in the south, plant short day varieties in the spring. Sources: Seeds of Change, Bountiful Gardens ****************************************************Fruit:
American Grape (Vitis labruscana): (Point of origin: the Americas) Nutrition: Blue / dark purple concord types and muscadine (carlos type - red and white) are the highest in resveratrol and daidzein. The skin is high in resveratrol (a phytoestrogen), daidzein (an isoflavone), and anthocyanidin. The membrane around the seeds is high in proanthocyanidin. Resveratrol has many beneficial effects on the circulatory system and also activates the SIRT1 longevity gene. Moderate zeaxanthin. The pure concord grape is too susceptable to fungus to consistently grow organically except in the dessert. Best disease resistant blue/purple concord type varieties: Buffalo - zone 5, good disease resistance Miller's, blue concord type Bluebell - zone 4, blue concord type good disease resistance , St. Lawrence Mars - zone 4, purple/blue concord type , seedless mild flavor, very good disease resistance , Raintree King of the North - blue concord type, zone 4, acidic, St. Lawrence disease resistant Beta - zone 4 blue concord type slipskin, small, tart, disease resistant , St. Lawrence Properties: self-pollinating expose fruit to light for improved flavor mulch to control weeds and to protect from freezing Disease: to prevent disease, keep good air circulation and light penetration. Agrobacterium radiobacter - bacteria prevents grape crown gall Propagation: seed will seldom breed true, to propagate, directly root hardwood 1 yr old cutting ******** Mulberry: (Point of origin: Asia) Nutrition: Purple or red varieties are high in resveratrol and low in acid Purple Mulberry (Morus alba) - silkworm tree Properties: zone 5 to -25 f Varieties: Northrup Source: St. Lawrence Red Mulberry (Morus rubra) - native American Properties: zone 5 to -30 f, tart Varieties: Illinois Everbearing Sources: Raintree Nursery ******** Apples (Malus pumila) - (Point of origin: Asia and Europe) Nutrition: Quercitin (red apple skin, exposed to sun) Properties: plant within 100 ft of different variety for pollinator Varieties: Liberty - zone 5, mcintosh type dessert apple. Freedom - zone 4, slightly tart Source: Miller's, St. Lawrence *************Sea berry (Hippophae rhamnoides):
Advantages: very high in vitamin C fruit contains omega 3 oil winter and drought hardy Disadvantages: requires freezing to remove astringency very thorny does not bear every year performs poorly in hot climates Varieties: Hergo: high vitamin C Leikora: large berries. German origin. Source: Raintree, St. Lawrence Nursery Millers ************Rose hips (Rosa spp.):
Nutrition: Vitamin C, hull only - not the seed. Vitamin C highest in cool climates. Seeds are high in vitamin E, good for animals. Hairs around the seeds are irritating. Harvest: Harvest as soon as the hips are ripe. Do not allow to remain on the plant exposed to the elements, as this greatly reduces vitamin C. Preparation: dry, vacuum pack, refrigerate, keep in darkness, do not grind until use. keep from oxygen!!!!!!! Cooking destroys vitamin C. Chew raw for best results.Rosa rugosa Thunb:
Varieties: Fru Dagmar Hastrup Properties: high vitamin C perrennial, zone 2 moderately drought tolerant Source: Spring Valley Roses po box 7 n7637 330 st. Spring Valley, WI 54767 http://www.SpringValleyRoses.com or St. LawrenceRosa canina L.:
Properties: highest in vitamin C perrennial, zone 3 not drought tolerant Source: Richters *****************************************************Nuts:
Nuts: Do not freeze or cook nuts as this destroys vitamin E. The nuts listed below are among the easiest to digest. Since these are high in enzyme inhibitors, do not eat too much of them. Some people are intolerant. But even if you are intolerant, some people can still tolerate the oils, which can provide the essential oils.Hazelbert (Corylus sp.):
Nutrition: high in vitamin E and biotin. Properties: cross between hazelnut and filbert. larger nut than hazelnut. Greater disease resistance than filberts. Zone 4 Sources: St. Lawrence Nurseries, Badgersett Information on Hazelnuts, Filberts, and HazelbertsHazelnut (Corylus americana):
(Point of origin: North America) Nutrition: high in vitamin E and biotin. Properties: Very small nut, Zone 4. Deep tap root so drought resistant. Most disease resistance. Sources: Greenwood Nursery English or Persian Walnut (Juglans regia): (Point of origin: Asia) Nutrition: Moderate levels of omega 3. High in omega-6 and omega-9 oil. High in magnesium , delicious taste , high in B6 Properties: Shells are phytotoxic , leaves are insecticidal Variety: Carpathian Walnut from Carpathian Mountains of Poland , hardy to -25 F, zone 5. Source: Miller Pecan (Carya pecan): (Point of origin: North America) Nutrition: High in gamma and alpha tocopheral (vitamin E) High in magnesium Properties: Easy to grow except in high wind areas since the wood is soft and breaks easily Varieties: Northern Hardy Pecan, -30 F, zone 5 Source: Miller Nuts not listed: Almond oil is an extremely good oil, but the nut is too high in oxalates to be recommended. ****************************************************Animals:
Animals are a source of essential B12 and an important source of B6 and biotin. Grass fed animals are the most environmentally friendly to produce, the most energy efficient, and they have a moderate level of DHA. Bison and wild animals have twice the level of DHA / EPA as beef cattle. Only feed grains to animals with high feed conversion ratios (FCR), such as poultry or fish. Feed Conversion Ratio ********************************************************** Chicken egg: Nutrition: fairly even balance of ldl and hdl cholesterol. selenium, phosphatidylserine, biotin, choline. egg shell as a calcium supplement is problematic and is not recommended. Allergic reactions can occur to egg protein. Advantages: FCR around 2:1 low levels of purines. high in lutein and zeaxanthin. Moderate DHA if chickens are fed flax or forage. Chickens convert the ALA to DHA better than humans. Disadvantages: Requires high labor input. Need heated winter protection. Feed: oats, soy, buckwheat, hazelbert, forage, marigold, flax, sunflower, hemp, Chinese Wolfberry Chicken feed sites: Flaxseed Effect of DHA in Eggs Chicken Feed Free Range Breeds: Good free range layers Rhode Island Red ISA Brown Maran ******************************************************** Goat meat: nutrition: moderate purine levels nutrient rich red meat Advantage: capable of browsing on shrubs, forbes, etc. low labor input FCR slightly over 1:1 High in B vitamins. Disadvantage: not very docile, best kept far from human habitation. requires a very good fence. Not cold tolerant. General Information: North Carolina State University Breeds: Boer Goat Spanish Goat - The American Livestock Breeds Conservancy ******************************************************** Beef cattle (Grass eaters): nutrition: moderate purine levels nutrient rich red meat Advantage: grass eater High in B vitamins. Ideal for market Brains and eyes are an extremely rich source of DHA. (Must be organic to avoid mad cow disease.) Muscle has moderate amounts of EPA / DHA. Disadvantages: FCR is not as efficient as other animals. Usually, the smaller they are, the more efficient they are. Too small or too large may reduce fertility. Breeds: (North or Red or Ruby Red) Devon Devon Docile, horned or polled, medium sized, finish on grass with very good marbling, can be used as oxen. Hereford Docile, horned or polled, finish on grass, hardy, can be used as oxen, miniature and full sized. Angus Independent, polled, finish on grass, high quality marbling, miniature and full sized, fertile. Galloway Galloway Very Docile, polled, medium small sized, cold climate, finish on grass. Murray Grey Murray Grey Docile, polled, medium sized, finish on grass. South Devon Very Docile, polled, medium sized, very efficient FCR, finish on grass, young at puberty. Highland Very docile. Ideal in harsh cold climates and rough terrain. Can be used as an ox. Beefalo Independent. Efficient grass eaters. Links: Thousand Hills Cattle Co. Bakewell Reproductive Center Ontario Ministry of Agriculture Bovine Bazaar Pharo Cattle ********************************************************** HOG: Advantage: Can be used to eat fallen fruit to interrupt insect pest cycles, utilize crop residues after harvest, dig up weeds after harvest, clear land for cultivation, speed decomposition of manure, and interrupt parasite cycles in other animals. Feed them acorns, soy, small grain, forage, sugar beet, fresh immature okra seed, flax, squash seed, etc. If consumed on farm, recycle everything on the farm. FCR around 2:1. Disadvantage: Coprophagic animals can be parasite carriers. Dig up pastures. Best kept in small numbers only sufficient for their function. May require winter protection. Breeds: Some heritage breeds are more docile and substantial forage eaters. Breeds that have reduced digging tendencies: LARGE BLACK HOGS GLOUCESTERSHIRE OLD SPOT KUNE KUNE ********************************************** Final conclusion: Cooking water of meat will be high in purines. If purines are a problem, you can discard the water, but you will also be discarding B vitamins. Steaming might be a better choice. Drink plenty of unchlorinated water. GoutCure.com *****************************************************Forage Links
FORAGES RANGE FORAGES ***************************************************** LINKS TO NATURAL DISEASE CONTROLS: University of Aberdeen
Alternative Methods of Controlling Ruminant Internal Parasites
skylinesfarm.com
Skylines Organic Internal Parasite Control
www.eap.mcgill.ca
The control of internal parasites in ruminants
www.eap.mcgill.ca
The control of internal parasites in cattle and sheep
University of Vermont
Managing Parasites of Grazing Livestock on Organic Farms
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