ManythankstomyparentsDonaldandMarthaGehringfortheuseoftheirbeautifulgardenandforalltheyearstheyrsquovefedthefamilyfromitsbounty

Copyrightcopy2014byAbigailRGehringPhotoscopyrightcopy2014byAbigailRGehringexceptasnotedbelowP32iStockphotoThinkstockP38iStockphotoThinkstockP42AndySotiriouPhotodiscThinkstockP48DigitalVisionThinkstockP56IngramPublishingThinkstockP139iStockphotoThinkstockP156HemeraThinkstockAllRightsReservedNopartofthisbookmaybereproducedinanymannerwithouttheexpresswrittenconsentofthepublisherexceptinthecaseofbriefexcerptsincriticalreviewsorarticlesAllinquiriesshouldbeaddressedtoSkyhorsePublishing307West36thStreet11thFloorNewYorkNY10018

SkyhorsePublishingbooksmaybepurchasedinbulkatspecialdiscountsforsalespromotioncorporategiftsfund-raisingoreducationalpurposesSpecialeditionscanalsobecreatedtospecificationsFordetailscontacttheSpecialSalesDepartmentSkyhorsePublishing307West36thStreet11thFloorNewYorkNY10018orinfoskyhorsepublishingcom

SkyhorseregandSkyhorsePublishingregareregisteredtrademarksofSkyhorsePublishingIncregaDelawarecorporation

Visitourwebsiteatwwwskyhorsepublishingcom

10987654321

eISBN978-1-62873830-8

emspemspemspemspemspemspLibraryofCongressCataloging-in-PublicationDataGehringAbigailRThecompletejuicerahealthyguidetomakingdeliciousnutritiousjuiceandgrowingyourownfruitsandvegetablesAbigailRGehringemsppagescmISBN978-1-62636-393-9(alkpaper)eISBN97816287383081Juicers2Fruitjuices3Vegetablejuices4VegetablegardeningITitleTX840J84G4420146413rsquo4--dc23emspemspemspemspemspemspemspemspemspemspemspemsp2013033878

Copyrightcopy2014byAbigailRGehringPhotoscopyrightcopy2014byAbigailRGehringexceptasnotedbelowP32iStockphotoThinkstockP38iStockphotoThinkstockP42AndySotiriouPhotodiscThinkstockP48DigitalVisionThinkstockP56IngramPublishingThinkstockP139iStockphotoThinkstockP156HemeraThinkstockAllRightsReservedNopartofthisbookmaybereproducedinanymannerwithouttheexpresswrittenconsentofthepublisherexceptinthecaseofbriefexcerptsincriticalreviewsorarticlesAllinquiriesshouldbeaddressedtoSkyhorsePublishing307West36thStreet11thFloorNewYorkNY10018

SkyhorsePublishingbooksmaybepurchasedinbulkatspecialdiscountsforsalespromotioncorporategiftsfund-raisingoreducationalpurposesSpecialeditionscanalsobecreatedtospecificationsFordetailscontacttheSpecialSalesDepartmentSkyhorsePublishing307West36thStreet11thFloorNewYorkNY10018orinfoskyhorsepublishingcom

SkyhorseregandSkyhorsePublishingregareregisteredtrademarksofSkyhorsePublishingIncregaDelawarecorporation

Visitourwebsiteatwwwskyhorsepublishingcom

10987654321

eISBN978-1-62873830-8

emspemspemspemspemspemspLibraryofCongressCataloging-in-PublicationDataGehringAbigailRThecompletejuicerahealthyguidetomakingdeliciousnutritiousjuiceandgrowingyourownfruitsandvegetablesAbigailRGehringemsppagescmISBN978-1-62636-393-9(alkpaper)eISBN97816287383081Juicers2Fruitjuices3Vegetablejuices4VegetablegardeningITitleTX840J84G4420146413rsquo4--dc23emspemspemspemspemspemspemspemspemspemspemspemsp2013033878

PrintedinChina

Contents

PartIAllAboutJuicing

TheBenefitsofJuicingChoosingaJuicerChoosingProduceWhatNOTtoJuiceAFewCautionsWhatAboutAllThatPulpTipsforaJuicingDetoxHealingChartProduceNutritionGuideTheRecipes

PartIIGardeningGuide

TheBenefitsofGrowingYourOwnHowtoStartYourOwnOutdoorOrganicGardenGrowinginContainersMicrogreensSproutsandWheatgrassPlantingandHarvestingGuide

RecipeIndex

PARTIALLABOUTJUICING

TheBenefitsofJuicing

If yoursquorebuying thisbook yoursquoreprobably alreadyenoughof a juicingfantoknowthatdrinkingfresh-squeezedjuicemakesyoufeelgreatButincaseyoursquorelookingforwaystoconvinceyourfriendsandfamilytojointhejuicingrevolutionherearesomespecificreasons

WeightLossOftentimeswe feel hungrynotbecauseweneedmore caloriesbutbecause our bodies are cravingmore nutrientsOne glass of juice can provide youwithseveralservingsofnutrient-richfruitsandvegetablesanditrsquoseasierforyourbodytoabsorbnutrientsfromjuicethanitisfromwholeproduceWhenyoudrinkfreshrawjuiceyoumayfindthatyoudonrsquotneedtoeatnearlyasoftenorasmuch

DigestiveHealth Therersquos no doubt that digestive problems are on the riseespeciallyinAmericaSometimesitseemslikeIeveryoneIknowhassomesortofdigestive

disorderwhetheritbeCrohnrsquoscollitisulcerspersistentheartburnirritablebowlsyndrome(IBS)orundiagnosednauseabloatingorabdominalpainsWhiletheseconditionscanbecausedbya rangeof issues theyhave the commonoutcome thatwhen yoursquore sufferingwithanyofthemitrsquostoughtogetthenutritionyourbodyneedstobehealthyandwholeJuicing gives your digestive system a rest so that it can begin to heal The vitaminsminerals andenzymespacked in the juice are absorbed into yourblood streamquicklywithouttaxingyourdigestiveorgansinthesamewaythatthefibersinwholerawproducedo

IncreasedEnergyandMentalClarityWhen yourdigestive systemhas lesswork todoyouhavemoreenergy forother things including thinkingEveryoneknowsthataftereatingaheavymealyoursquorelikelytofeelliketakingalongnapIttakesalotofenergytodigestallthatfoodleavinglittleleftoverforanythingelseNotonlyisaglassof juice lesswork foryourbodytoprocessbut the intenseconcentrationofnutrientswillleaveyoufeelingrevitalizedandmentallysharp

TasteOkaynotallvegetablejuicesarecreatedequalwhenitcomestoflavorYoumayhavehadagreenjuicefromajuicestandthatmadeyouwanttogagButhealthyjuicescanalsobereallydeliciousAddsomelemonandfreshgingertoanygreenjuicetobrightenupthe flavor or throw in an apple pear or a handful of grapes formore sweetness Somevegetablessuchasbeetsandcarrotsarenaturallysweetandaregreatforgettingkidstoappreciatevegetablejuices

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

Contents

PartIAllAboutJuicing

TheBenefitsofJuicingChoosingaJuicerChoosingProduceWhatNOTtoJuiceAFewCautionsWhatAboutAllThatPulpTipsforaJuicingDetoxHealingChartProduceNutritionGuideTheRecipes

PartIIGardeningGuide

TheBenefitsofGrowingYourOwnHowtoStartYourOwnOutdoorOrganicGardenGrowinginContainersMicrogreensSproutsandWheatgrassPlantingandHarvestingGuide

RecipeIndex

PARTIALLABOUTJUICING

TheBenefitsofJuicing

If yoursquorebuying thisbook yoursquoreprobably alreadyenoughof a juicingfantoknowthatdrinkingfresh-squeezedjuicemakesyoufeelgreatButincaseyoursquorelookingforwaystoconvinceyourfriendsandfamilytojointhejuicingrevolutionherearesomespecificreasons

WeightLossOftentimeswe feel hungrynotbecauseweneedmore caloriesbutbecause our bodies are cravingmore nutrientsOne glass of juice can provide youwithseveralservingsofnutrient-richfruitsandvegetablesanditrsquoseasierforyourbodytoabsorbnutrientsfromjuicethanitisfromwholeproduceWhenyoudrinkfreshrawjuiceyoumayfindthatyoudonrsquotneedtoeatnearlyasoftenorasmuch

DigestiveHealth Therersquos no doubt that digestive problems are on the riseespeciallyinAmericaSometimesitseemslikeIeveryoneIknowhassomesortofdigestive

disorderwhetheritbeCrohnrsquoscollitisulcerspersistentheartburnirritablebowlsyndrome(IBS)orundiagnosednauseabloatingorabdominalpainsWhiletheseconditionscanbecausedbya rangeof issues theyhave the commonoutcome thatwhen yoursquore sufferingwithanyofthemitrsquostoughtogetthenutritionyourbodyneedstobehealthyandwholeJuicing gives your digestive system a rest so that it can begin to heal The vitaminsminerals andenzymespacked in the juice are absorbed into yourblood streamquicklywithouttaxingyourdigestiveorgansinthesamewaythatthefibersinwholerawproducedo

IncreasedEnergyandMentalClarityWhen yourdigestive systemhas lesswork todoyouhavemoreenergy forother things including thinkingEveryoneknowsthataftereatingaheavymealyoursquorelikelytofeelliketakingalongnapIttakesalotofenergytodigestallthatfoodleavinglittleleftoverforanythingelseNotonlyisaglassof juice lesswork foryourbodytoprocessbut the intenseconcentrationofnutrientswillleaveyoufeelingrevitalizedandmentallysharp

TasteOkaynotallvegetablejuicesarecreatedequalwhenitcomestoflavorYoumayhavehadagreenjuicefromajuicestandthatmadeyouwanttogagButhealthyjuicescanalsobereallydeliciousAddsomelemonandfreshgingertoanygreenjuicetobrightenupthe flavor or throw in an apple pear or a handful of grapes formore sweetness Somevegetablessuchasbeetsandcarrotsarenaturallysweetandaregreatforgettingkidstoappreciatevegetablejuices

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

PARTIALLABOUTJUICING

TheBenefitsofJuicing

If yoursquorebuying thisbook yoursquoreprobably alreadyenoughof a juicingfantoknowthatdrinkingfresh-squeezedjuicemakesyoufeelgreatButincaseyoursquorelookingforwaystoconvinceyourfriendsandfamilytojointhejuicingrevolutionherearesomespecificreasons

WeightLossOftentimeswe feel hungrynotbecauseweneedmore caloriesbutbecause our bodies are cravingmore nutrientsOne glass of juice can provide youwithseveralservingsofnutrient-richfruitsandvegetablesanditrsquoseasierforyourbodytoabsorbnutrientsfromjuicethanitisfromwholeproduceWhenyoudrinkfreshrawjuiceyoumayfindthatyoudonrsquotneedtoeatnearlyasoftenorasmuch

DigestiveHealth Therersquos no doubt that digestive problems are on the riseespeciallyinAmericaSometimesitseemslikeIeveryoneIknowhassomesortofdigestive

disorderwhetheritbeCrohnrsquoscollitisulcerspersistentheartburnirritablebowlsyndrome(IBS)orundiagnosednauseabloatingorabdominalpainsWhiletheseconditionscanbecausedbya rangeof issues theyhave the commonoutcome thatwhen yoursquore sufferingwithanyofthemitrsquostoughtogetthenutritionyourbodyneedstobehealthyandwholeJuicing gives your digestive system a rest so that it can begin to heal The vitaminsminerals andenzymespacked in the juice are absorbed into yourblood streamquicklywithouttaxingyourdigestiveorgansinthesamewaythatthefibersinwholerawproducedo

IncreasedEnergyandMentalClarityWhen yourdigestive systemhas lesswork todoyouhavemoreenergy forother things including thinkingEveryoneknowsthataftereatingaheavymealyoursquorelikelytofeelliketakingalongnapIttakesalotofenergytodigestallthatfoodleavinglittleleftoverforanythingelseNotonlyisaglassof juice lesswork foryourbodytoprocessbut the intenseconcentrationofnutrientswillleaveyoufeelingrevitalizedandmentallysharp

TasteOkaynotallvegetablejuicesarecreatedequalwhenitcomestoflavorYoumayhavehadagreenjuicefromajuicestandthatmadeyouwanttogagButhealthyjuicescanalsobereallydeliciousAddsomelemonandfreshgingertoanygreenjuicetobrightenupthe flavor or throw in an apple pear or a handful of grapes formore sweetness Somevegetablessuchasbeetsandcarrotsarenaturallysweetandaregreatforgettingkidstoappreciatevegetablejuices

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

TheBenefitsofJuicing

If yoursquorebuying thisbook yoursquoreprobably alreadyenoughof a juicingfantoknowthatdrinkingfresh-squeezedjuicemakesyoufeelgreatButincaseyoursquorelookingforwaystoconvinceyourfriendsandfamilytojointhejuicingrevolutionherearesomespecificreasons

WeightLossOftentimeswe feel hungrynotbecauseweneedmore caloriesbutbecause our bodies are cravingmore nutrientsOne glass of juice can provide youwithseveralservingsofnutrient-richfruitsandvegetablesanditrsquoseasierforyourbodytoabsorbnutrientsfromjuicethanitisfromwholeproduceWhenyoudrinkfreshrawjuiceyoumayfindthatyoudonrsquotneedtoeatnearlyasoftenorasmuch

DigestiveHealth Therersquos no doubt that digestive problems are on the riseespeciallyinAmericaSometimesitseemslikeIeveryoneIknowhassomesortofdigestive

disorderwhetheritbeCrohnrsquoscollitisulcerspersistentheartburnirritablebowlsyndrome(IBS)orundiagnosednauseabloatingorabdominalpainsWhiletheseconditionscanbecausedbya rangeof issues theyhave the commonoutcome thatwhen yoursquore sufferingwithanyofthemitrsquostoughtogetthenutritionyourbodyneedstobehealthyandwholeJuicing gives your digestive system a rest so that it can begin to heal The vitaminsminerals andenzymespacked in the juice are absorbed into yourblood streamquicklywithouttaxingyourdigestiveorgansinthesamewaythatthefibersinwholerawproducedo

IncreasedEnergyandMentalClarityWhen yourdigestive systemhas lesswork todoyouhavemoreenergy forother things including thinkingEveryoneknowsthataftereatingaheavymealyoursquorelikelytofeelliketakingalongnapIttakesalotofenergytodigestallthatfoodleavinglittleleftoverforanythingelseNotonlyisaglassof juice lesswork foryourbodytoprocessbut the intenseconcentrationofnutrientswillleaveyoufeelingrevitalizedandmentallysharp

TasteOkaynotallvegetablejuicesarecreatedequalwhenitcomestoflavorYoumayhavehadagreenjuicefromajuicestandthatmadeyouwanttogagButhealthyjuicescanalsobereallydeliciousAddsomelemonandfreshgingertoanygreenjuicetobrightenupthe flavor or throw in an apple pear or a handful of grapes formore sweetness Somevegetablessuchasbeetsandcarrotsarenaturallysweetandaregreatforgettingkidstoappreciatevegetablejuices

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

disorderwhetheritbeCrohnrsquoscollitisulcerspersistentheartburnirritablebowlsyndrome(IBS)orundiagnosednauseabloatingorabdominalpainsWhiletheseconditionscanbecausedbya rangeof issues theyhave the commonoutcome thatwhen yoursquore sufferingwithanyofthemitrsquostoughtogetthenutritionyourbodyneedstobehealthyandwholeJuicing gives your digestive system a rest so that it can begin to heal The vitaminsminerals andenzymespacked in the juice are absorbed into yourblood streamquicklywithouttaxingyourdigestiveorgansinthesamewaythatthefibersinwholerawproducedo

IncreasedEnergyandMentalClarityWhen yourdigestive systemhas lesswork todoyouhavemoreenergy forother things including thinkingEveryoneknowsthataftereatingaheavymealyoursquorelikelytofeelliketakingalongnapIttakesalotofenergytodigestallthatfoodleavinglittleleftoverforanythingelseNotonlyisaglassof juice lesswork foryourbodytoprocessbut the intenseconcentrationofnutrientswillleaveyoufeelingrevitalizedandmentallysharp

TasteOkaynotallvegetablejuicesarecreatedequalwhenitcomestoflavorYoumayhavehadagreenjuicefromajuicestandthatmadeyouwanttogagButhealthyjuicescanalsobereallydeliciousAddsomelemonandfreshgingertoanygreenjuicetobrightenupthe flavor or throw in an apple pear or a handful of grapes formore sweetness Somevegetablessuchasbeetsandcarrotsarenaturallysweetandaregreatforgettingkidstoappreciatevegetablejuices

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

ChoosingaJuicer

There are twomain types of automatic juicers (as opposed tomanualjuicers which are mainly for hand squeezing citrus fruits) masticatingjuicers and centrifugal juicers If you do a quick search online the firstthingyoursquoll notice is thatmasticating juicersaremuchmoreexpensivestartingataround$200whereasyoucangetagoodqualitycentrifugaljuicerforabout$100Sowhatrsquosthedifferenceotherthanprice

Centrifugaljuicershaveanuprightdesignand functionbyspinningreally fastwhiletheproduceischewedupcausingthejuicetospintotheedgesofthecontaineranddrainintoyourcupwhilethepulpiscaughtinthebowlofthemachineCentrifugaljuicersareeasytouseworkquicklyandarejustfineformostfruitsandnon-leafyvegetablesYoucancertainly juice your leafygreens ina centrifugal (Idoall the time)but yoursquollget less

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

juice and more pulp than you would with a masticating juicer One tip is to wrap yourgreensaroundadensevegetablesuchasacarrotmdashthiswillhelpfeedthegreensthroughthechuteAlsowheatgrasstendstoclogupcentrifugaljuicerssoifyoursquoreabigfanofthegrass yoursquoll want to invest in a masticating juicer or a juicer specifically made forwheatgrass

MasticatingjuicersdojustwhattheysoundliketheyshouldmdashtheychewupyourproducebycrushingitandsqueezingitagainstthewallsofthejuicerTheythenseparatethe juice from the pulp generally leaving you with more juice and less pulp than acentrifugal juicer would Masticating juicers do a great job juicing leafy greens On theotherhandyouhavetochopuplargeproduceintosmallpiecessincetheytendtohavesmallerchuteswhichrequiresabitofextratimeThereissomeconcernthatacentrifugaljuicerheatstheproduceupenoughthatsomeoftheenzymesaredestroyedleavingyouwith lessnutritious juiceHoweverproducehastobeheatedto118degFinorderto loseitsnutritionwhichisunlikelytohappenespeciallyifyoustartwithcoldproduceButifyoursquoreconcernedabout this amasticating juicerdoes spin at amuch slower speedand sowillcreatelessfrictionandthusheatyourproduceless

Inshortheresmyjuiceradviceifyouwantajuicerthatworksquicklyandrequiresminimalpreptimeandlessinitialinvestmentgetyourselfacentrifugal juicer for around $100ndash$150 If you plan to juice a lot ofsprouts andor wheatgrass are willing to take a fewmoreminutes onpreptimeandhavethemoneytoputdownnowgetamasticatingjuicerinthe$200ndash$300range(youmayendupsavingmoneyinthelongrunasyoursquollgetmorejuicefromyourproduce)Ifanupfrontinvestmentisofnoconcernamasticatingjuicerinthe$500ndash$600rangewillsuckevenmorejuiceoutofyourproduceandyieldhighlynutritiousjuice

I recommend browsing online and reading various juicer reviewsbeforemakingapurchaseNotallbrandsarecreatedequalbutyoualsodonrsquotneedtospendafortunetogetaperfectlygoodjuicer

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

ChoosingProduce

Growingyourownproduceisthehealthiestandmosteconomicalwaytogetyour juicing ingredientsSeepages119ndash179 formoreon this topicButunlessyouliveinaclimatethatrsquoswarmyear-roundchancesareyouwonrsquot be growing everything you want to include in your juice all thetimeWhenshoppingforproducethinkaboutthefollowing

1 Chooseorganic I know itrsquos usually more expensive and itrsquos true that you canmakeperfectlytastyjuicefromnon-organicproducebutyoursquoreprobablyjuicinglargelyforthehealthbenefitsandtherersquosnoquestionthatorganicproduceishealthierEvenifyouwashyourfruitsandvegetablesthoroughlytheywillhaveabsorbedsomeofthepesticidesandherbicidesusedonthefieldstheyweregrowninandforallkindsofreasonsyoudonrsquotwant toput that stuff inyourbodyAlsoproduce that isnotgrownorganicallywilloftencontainsmalleramountsofthevitaminsandmineralsyourbodyneedsIfyourbudgetwonrsquotallow all organic produce at least choose organic for the following whenever possibleapples bell peppers blueberries celery cherry tomatoes collard greens cucumbersgrapes hot peppers kale lettuce zucchini nectarines and peaches These are at thehighestriskforpesticideresidue

2 Choose fresh Avoid produce that is wilted slimy limp overly soft or turningbrownSomefruitsandvegetableslastlongerthanothersDenseproducecanbeboughtingreaterbulksinceitwilllastlongerthisincludesapplescarrotsandsweetpotatoesOfthegreenskaletendstolastthelongest

3 Choose variety My grandmotherrsquos favorite maxim was ldquoeverything inmoderationrdquoIfyoudrinkawholeheadofcabbageeverymorningyourbodyrsquosnotgoingtobethrilledwithyouMixandmatchyourfruitsandveggiessothatyoursquoregettingawiderangeofnutrientsandnotoverloadingyoursystemwithanyonething

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

WhatNOTtoJuice

There are some things that really arenrsquot worth juicing either becausetheyrsquoreverybittertheydonrsquotcontainenoughjuicetomakeitworthwhileortheyrsquolldamageyourjuicerManyofthesefruitsandveggiesaregreatforblendingbutwouldbeawaste to try to juiceAlsoonly juice freshproducemdashagain you can blend frozen or thawed produce but donrsquotjuice And donrsquot juice any plant part that yoursquore not absolutely sure isedibleTherearemany typesof leaves stemsor roots thatshouldnotbeconsumedHerersquosa listofthemostcommonthingsyoumightthinkyoucanjuicebutshouldnrsquot

RindsWiththeexceptionoflemonandlimerindsavoidputtingrindsthroughyourjuicerAvocadoBananaCarrotgreens(notedible)Coconut(youcanaddcoconutwatertoyourjuicesbutdonrsquotput

themeatthroughyourjuicer)EdamameEggplantGreenbeansMustardgreensOkraOnionsorleeksPapayapeelsPotatoes(otherthansweetpotatoes)SquashesWildparsnips(cultivatedonesarefine)

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

AFewCautions

Juicing isnrsquot rocket science and you shouldnrsquot be intimidated by theprocessButthereareafewcautionstokeepinmind

JuicingshouldnrsquotreplaceeatingforlongperiodsoftimeStickingtojuiceforafewdaystodetox your body is fine but juicing removes most of the fiber in your produce andeventuallyyourbodyisgoingtocravethatYoucanalsomixbackinsomeofthepulptoaddfibertoyourjuice

NotalljuicesarelowcalorieIfyoursquoretryingtoloseweightavoidorlimitproducewiththehighestsugarcontentTheseincludetangerinescherriesgrapespomegranatesmangosfigsandbananas for the fruitsHigh-sugarveggies includebeetscarrotscornparsnipspeasplantainsandsweetpotatoes

ItrsquosbesttodrinkyourjuicerightawayItlosesnutrientsasitsitsbutitwillalsogobadafterawhileevenifcoveredandrefrigerated

IfyouhavehealthissuesorareonanymedicationsitrsquosagoodideatodiscussjuicingwithyourdoctorKaleforexamplecontainsahighconcentrationofVitaminKwhichpromotesblood clotting and can counteract blood thinners Raw kale can also suppress thyroidfunctionincertainpeople

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

WhatAboutAllThatPulp

Whenyouseeall thatpulppilingupinyour juiceryoursquoregoingtofeelwastefulUnlessyouuseitforsomethingHerearesomeideas

CompostitSeepage125forcompostingtips

Ifyouhavechickenstheyrsquolleatit

Mix it into pasta dishes salads or into cream cheese or sour cream for a delicious andnutritiousdip

Addittosoupsstewsandbroth

Add it to breads muffins cookies or pancakes Itrsquos not that weird really Think aboutzucchinibreadmdashsameidea

MakecrackersSeepage116forarecipe

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

TipsforaJuicingDetox

A short detox can be a great way to jumpstart weight loss clear yourbodyoftoxinsgiveyourdigestivesystemabreakandgetyougoingonahealthierdietHerearesometipsforyourjuicingdetox

Plantodetoxfor1ndash3daysGenerallyspeakingjuiceisnotmeanttoreplacefoodforlongerthanthatLongerdetoxescanbehelpfulincertainsituationsIfyoufeelyourbodyneedsa5or7-daydetoxtalktoadoctoranddoyourownresearchbeforeyoubegin

For 3 days before your detox start limiting or cutting out completely certain foods andbeverages such as coffee tea soda sugar meat dairy alcohol and wheat Easing off

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

thesethingsgraduallymakeyourdetoxeasierandmaymakeitmoreeffective

Duringthedetoxplantoconsume32to96ouncesofjuiceadaymakingsureyourjuicesareatleast50fromvegetables

Drinkplentyofwaterduringthedetoxtoclearoutyoursystembetweenjuices

DrinkyourjuicesslowlyandplantohaveoneeverytwohoursThiswillhelptokeepyourbloodsugarevenwhichhelpspreventdizzinessmoodswingsandcravings

Ifyouneedtomakeyourjuiceforthewholedayallatoncestorethejuiceyoursquorenotgoingtodrinkimmediatelyinaglassjarwithatightlidandkeepitrefrigerateduntilyoudrinkit

DonrsquotplantobeveryphysicallyactiveduringyourfastYourbodywillbeprocessingplentywithouttheadditionalstrain

Afterthedetoxreintroducefoodgraduallyoverseveraldays

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

HealingChart

If you have a particular condition use this chart to customize juices tomeetyourneeds

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

ProduceNutritionGuide

ApplesApples are full of antioxidants which boost your immune system andhelp fight a wide range of diseases In some studies apple juice wasshown to improve brain function and decrease the risk of AlzheimerrsquosThe phytonutrients in apples also help to regulate your blood sugarApple juicehasanti-inflammatoryandanti-viralpropertiesandhelps todetoxifythedigestivetrackTo juice cut in halves or quarters and push slowly through the juicerpeelsandallTheseedsdonrsquotneedtoberemovedastheyrsquollbecaughtwiththepulp

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

BeetsandBeetGreensBeet roots (the redpartyounormally thinkofwhenyou thinkofbeets)contain calcium sulfur iron potassium choline beta-carotene andVitaminCTheyarealso veryhigh inminerals that strengthen the liverandgallbladderandactasthebuildingblocksforbloodcorpusclesandcells Just 22 calories of beet greens contain 14 of our dailyrecommendeddoseof iron127ofVitaminA50ofVitaminCandmore calcium per calorie thanmilk Beets also contain phytochemicalsandantioxidantsthatmayhelptofightandpreventcancerTojuicewashthebeetrootswellwithyourhandsremovingalldirtandrinseoff the leaves Juice the roots stem and leaves until a streamofbrightly colored juice pours out When using a centrifugal juiceralternate between beets and carrots to prevent the beet pulp frombuilding upWhen using amasticating juicer alternate between beetsandapplestopreventclogs

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

BlueberriesBlueberries are a good source of colon-cleansingpectin VitaminC Kmanganese and potassium Plus blueberries are a fantastic source ofantioxidants and anti-inflammatories Where most fruits have betweenthreeandfivedifferentkindsofanthocyaninpigmentsblueberrieshavebeen found tocontainasmanyas twenty-fiveor thirtyThisabundancemakesblueberriesoneofthebestfoodsforprotectingourbrainsasweage which alsomeans that blueberriesmay protect from the onset ofAlzheimerrsquosdiseaseJuicingblueberries iseasy Just rinse themoffandpop them intoyourjuicerThebouncylittleberrieshaveatendencytotryandjumpbackoutagain somake sure to quickly insert your tamper after pouring in theberriesAdditionally try todrinkanythingmadewithblueberrieswithinanhourof juicingastheamountofpectin inblueberrieswillsoonturnanyjuicemadewiththemintoathickunappetizinggoo

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

BroccoliBroccoli is a fantastic vegetable that has tons of healthy vitamins andmineralsBroccoliishighinVitaminCVitaminAandalsocontainsironandcalcium Itrsquosalsohigh inproteinVitaminB1sulfurandpotassiumLastlybroccoliisveryhighinphytochemicalsandantioxidantsespeciallysulforaphaneandindolesBothofthesecompoundshelptocleansethebodyofcarcinogensandmayhelptofightcancerTo juicebroccoli simplywashandcut to fit into thehopperAlternatewithappletokeepeverythingrunningsmoothlyandtoreducestrainonyourjuicerrsquosmotor

BrusselsSproutsBrusselssproutsmaybesmallbuttheyrsquorepackedwithatonofnutritiousvitamins and minerals One cup of Brussels sprouts contains only 58caloriesbuthas162ofyourdailyrecommendeddoseofVitaminCand10 of iron They are also a great source of manganese potassiumfolate thiamin riboflavinandVitaminsB6AandKTheyalsohaveanimpressiveamountofphytochemicalswhichhelptofightcancerJuice Brussels sprouts by rinsing themoff and dumping them into thejuicer

CarrotsCarrot juice causes the liver to release bile and excess accumulatedcholesterol It also has an alkalizing effect on the blood soothing theentirenervoussystemandtoningintestinalwallsCarrotshelptopreventkidneystonesbyactingasadetoxifier for the liveranddigestive trackPlusdespiteonemediumcarrothavingonly30caloriesitcontains330of yourdaily requirementofVitaminACarrots are also rich inorganiccalcium Vitamin C most of the B vitamins plus iron potassiumphosphorus and sodium The Vitamin A in carrots also acts as anantioxidant thatbindsto freeradicalswhichareassociatedwithcancergrowthTojuiceyourcarrotscutoffthetopsandthetipsandsticktheminyourjuicer To lighten the flavor of carrot juice add a half or whole lemon

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

whenjuicing

CeleryCeleryjuiceisaverygoodsourceofVitaminCfolicacidpotassiumandVitaminsB1andB6Italsohasalotofsodiumwhichcombinedwiththepotassium make for a great post workout drink It works to replaceelectrolytesandoffsetsmusclecrampsandfatigueInadditiontoallthiscelery juice has a good collection of phytochemicals that helps fightcancerlowerbloodpressureimprovethevascularsystemanddecreasethesufferingofmigrainesTojuicesimplybreakoffrinseandjuicethewholestalkleavesandallIfusingacentrifugaljuicerjuicethecelerylastbecauseitisverystringyandcanclogthesideofthebasket

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

CherriesCherriesareagoodsourceofVitaminCTheyalsocontaintwopowerfulphytochemicals quercetin and anthcyanidins These can both help toreduce the risk of asthma and lung cancer Anthcyanidins also reduceinflammation as effectively as aspirin and ibuprofen Finally cherriescontain a good amount of melatonin otherwise known as the bodyrsquosbedtime drug Melatonin can aid insomnia and may help to alleviatedepressionTo juice cherries youmust first remove the pits as time-consuming asthatis

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

CucumbersCucumber juice is full of Vitamins A C and K as well as phosphoruspantothenic acid manganese magnesium and potassium Cucumbersalsocontainsiliconamineral that thebodyusesto improveskinnailsandhairSiliconalsohelpscombatinsomniaandtuberculosisJuice the cucumber with the skin on asmany nutrients are found justundertheskinCucumbershaveahighwatercontentandsoproducealotofjuice

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

GingerGinger is a good source of Vitamin C copper manganese andpotassium but it is perhaps most well known for its effectiveness inreducing the symptoms of gastrointestinal disorders It is also quitepopularasaremedyformotionsicknessespeciallyforseasicknessandformanypeopleismoreeffectiveinthisregardthanDramamineGingeralso absorbs gastrointestinal toxins hormones and stomach acidsmakingitaneffectivetreatmentforthenauseaandvomitingassociatedwith pregnancy Ginger also contains powerful antioxidants calledgingerals that inhibit the formation of inflammatory compounds in thebodyandalsohavedirectanti-inflammatoryeffectsTo juice ginger simply wash it and put it in your juicer skin and allAlways juice ginger first so that the other produce can capture any

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

remaininghealingvolatileoilsstillinthemachine

GrapesGrapes are a great source of Vitamin K manganese and potassiumGrapes have become known for cleansing the liver and removing uricacid from the body Red grape juice especially fromConcord grapeshas flavonoids that can prevent the oxidation of bad cholesterol thatleads to buildupof plaque in arterywalls The flavonoids in redgrapejuice also keep the arteries elastic which helps to preventatherosclerosisTojuicegrapeswashthemwellanddropthemintothejuicerYoucanjuicethemstemsandall Itcanbeuseful toscrapetheskinsoutof thebasketa few timesduring juicingas the screenbecomescloggedandtheyieldwillbereduced

GrapefruitOne cup of chopped grapefruit contains 120 of your dailyrecommendeddoseofVitaminCand53ofVitaminAGrapefruitisalsoagoodsourceofpotassiumthiaminfolteandmagnesiumInadditionto all of this grapefruits contain an array of antioxidant-regeneratingphytochemicals including limonene limonin nomolin and naringeninAllofthesephytochemicalsmayhelptopreventlungandcoloncancerTojuicecuttheouteryellowpeelwithasharpknifeleavingasmuchofthewhitepithaspossibleAfterremovingthepeelsimplystickthefleshofthefruitinyourjuicerNoneedtoremovetheseedsbeforejuicing

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index

KaleKaleisdefinitelykingofthesuperfoods It isarichsourceofVitaminKbeta-caroteneVitaminC lutein zeaxanthinandanexcellentsourceofcalciumOnly50caloriesofkalecontains200ofyourdailyrequirementofVitaminC308ofVitaminAand15ofcalciumKaleisalsoagoodsource of iron folate thiamin riboflavin magnesium phosphoruspotassiumcopperandmanganeseAllthenutrientsmakekaleananti-inflammatory food a cancer fighter an anti-depressant in some casesandgoodforskinandweightlossThe Vitamin K in kale helps blood to clot so if you are taking bloodthinnersdiscusswithyourdoctorbeforeincludingit inyourjuicesKalealso contains oxalates which have been associated with kidney stonesandgallstonesFinallyinsomepeoplekalesuppressesthyroidfunction

If you are concerned speakwith your doctor or naturopath Itmay bewise to forego kale juice or limit consumption to a couple of times aweekKale is a little tough to juice owing to the toughness of its leaves Tomake the process run a little smoother push the kale through with awedge of apple or a carrot a little at a time throughout the juicingprocess

LemonsLemonsareveryhighinVitaminCJustonecupoflemonjuicecontains187ofyourdailyrequireddoseofVitaminCandisalsoagoodsourceof folate and potassium Lemons are great for detoxifying the bodyDuring juice fasts lemon juice has a fantastic ability to dissolvemucusandscourtoxinsfromthecellulartissueLemonsarealsoadiureticand

contain the phytochemical limonene which has been shown to beeffective in dissolving gallstones and protecting against all kinds ofcancersWhen juicing lemonsbesure to leavesomeof thewhite innerpeel toget thebioflavonoid limoneneNoneed to remove the seedsprior tojuicing

LettuceFourteencalories(85grams)ofRomainelettucewillprovide148ofthedailyrecommendeddoseofVitaminA34ofVitaminCand5ofironLettuce is also a good source of Vitamin K thiamin folate potassiummanganese riboflavin calcium Vitamin B6 copper and magnesiumRomaine lettuce contains cancer fighting carotenoids Plus the mix ofsulfurchlorinesiliconandBcomplexvitaminscontributetohealthyskin

anddefendagainstlungcancerTojuicelettucesimplyrinsetheleavesandputtheminthejuicerPushtheleavesthroughwithacarrot

MintMint soothes stomach indigestion and inflammation and can reducenausea andmotion sickness It can also help reduce congestion in thenose throat bronchi and lungs In addition itrsquos a natural stimulantRecent research shows that certain enzymes inmint may help preventandtreatcancer

OrangesAsinglecupoforangejuicehas207ofyourdailyrecommendeddoseof Vitamin C Oranges are also a great source of thiamin folate andpotassiumPlustheyhavelotsofdiseasefightingantioxidantsthatridthebodyoffreeradicalsOntopofallthisorangejuiceboostsyourimmunesystem increases iron absorption reduces inflammation lowershypertension and increases good cholesterol while lowering badcholesterolTo juiceoranges cut thepeel offwith a sharp knife Keepasmuch aspossibleofthewhitepithunderneaththepeelas itrsquosparticularlyfullofnutrients

ParsleyParsleyisahumbleherbbestknownforgarnishingfancydishesButthisunassumingsprigissomuchmoreOnecupcontainingonly22calorieshas133ofourdailyrecommendeddoseofVitaminC101ofVitaminA and 21 of iron Parsley is also a great source of fiber Vitamin Kcalcium magnesium potassium copper and magnesium Itrsquos a goodsourceofproteinVitaminEthiaminriboflavinniacinVitaminB6zincphosphorous and pantothenic acid Parsley is also one of the bestsourcesofchlorophyllwhichactslikeirontooxidizethebloodItrsquosalsoagreat veggie todetoxwithas it cleanses thekidneys liver andurinarytractJuicingparsley is as easy as rinsingandpopping it into your juicer Tomaximizetheyieldpushtheparsleythroughwithanappleoracarrot

PearsPears are a great source of pectin and fiber not to mention a goodsourceofVitaminsCB2 andEplus copperandpotassiumPearsareactuallyhigherinpectinwhichactsasadiureticandamildlaxativethanapplesOntopofallthispearsmayloweryourriskofdevelopingasthmaand contain hydroxycinnamic acid which helps to prevent stomachcancerTo juice pears just wash them and then put them in the juicer skinstemsseedsandall

SpinachSpinachmade famousbyPopeye ishigh inVitaminsACandE It isalso agood sourceof choline calciumpotassium iron and folic acidOnecupof juicedspinachhas10gramsofproteinandspinachhas14times the iron per calorie than red meat Spinach is also one of thehighest sources of lutein which protects your eyes from maculardegeneration (a condition that causesblindness inold age) and fightscancer Spinach also has a lot of glutathione and alpha lipoic acidGlutathione is an antioxidant that protects DNA from oxidationdetoxifies pollutants and carcinogens boosts the immune system aidshealthy cellular reproduction and reduces chronic inflammation Alphalipoicacidisbothwaterandfatsolublemeaningthatitcandefendeverykindofcellfromoxidativeassaults

Mostspinachthatyoubuycomesprewashedandcanbejuicedas is Ifyouhaveloosespinachoraregrowingyourownjustrinsetheleavesoffwellandjuice

StrawberriesStrawberriesareveryhighinVitaminCjustonecupcontains149ofourdailyrecommendeddoseStrawberriesarealsoagoodsourceoffolatemanganese potassium sodium and iron Plus one-and-a-half cups ofstrawberries contain 3500ORAC units orOxygen Radical AbsorbanceCapacity unitsORACsprotect us against oxidative stress Strawberriesalso protect against the damage caused by free radicals and containphenolic acids that may prevent esophageal and colon tumors andencouragecelldeathincancercellsJuicing strawberries is easy Just rinse them off and juice them stems

andall

TheRecipes

MintMagic

Ingredients

3cupslettuceleaves1redapplefrac12lemonouterpeelremoved1frasl3cupmintleaves

MinthelpstorelievenauseaandheadachesandcanrelievecongestionItalsofightsdepressionandfatigueLemonisalsobeneficialfordigestionandisfullofVitaminCLettucehascancer-fightingpropertiesandnutrientsthatareimportantforhealthyskin

Fortipsongrowingandharvestinglettuceandmintseepages165and167

GreenZinger

Ingredients

3cupskale1apple1inchgingerpeeledfrac12lemonpeeled1cupredgrapes

KaleisarichsourceofVitaminKbeta-caroteneVitaminCandmanyothernutrientsTomaketheprocessrunalittlesmootherpushthekalethroughwithawedgeofapplealittleatatimethroughoutthejuicingprocessGingerisgreatfordigestionandwillgiveyouaburstofenergy

Fortipsongrowingandharvestinggingerandkaleseepages162and163

MorningSunrise

Ingredients

1beet1orange1inchginger

Beetrootscontaincalciumsulfurironpotassiumcholinebeta-caroteneandVitaminCaswellasimportantcancer-fightingantioxidantsOrangesarefullofVitaminCwhichwillgiveyouextraenergytostartyourdayGingerishelpfulfordigestion

Fortipsongrowingbeetsandgingerseepages145and162

GentleGreenDetox

Ingredients

3cupskale2apples1cucumberfrac12lemon

AlltheingredientsinthisjuicearehelpfulfordetoxifyingyoursystemandforweightlossSipthejuiceslowlyinplaceofbreakfastorlunchtogiveyourdigestivesystemalittlebreakIfyouaredoingadetoxforadayormorealternatethisdrinkwithothervegetable-basedjuices

Fortipsongrowingandharvestingcucumbersandkaleseepages159and163

CucumberRefresher

Ingredients

2cucumbers2apples1cupfreshmintleaves

ThisisadelightfulhydratingjuiceforhotdaysCucumbersaregreatforyourskinnailsandhairandapplesarewonderfulforjustaboutanythingthatailsyouMintcalmsthedigestivesystemandgivesyouenergy

Fortipsongrowingandharvestingcucumbersandmintseepages159and167

CarrotGingerJuice

Ingredients

6mediumcarrots1inchgingerpeeled1lemonpeeled

CarrotshaveanalkalizingeffectonthebloodandsoothethenervoussystemanddigestivesystemTheyrsquorealsorichinVitaminAanantioxidantthatbindsfreeradicalsGingeraidsdigestion

Fortipsongrowingandharvestingcarrotsandgingerseepages153and162

CarrotPearJuice

Ingredients

4mediumcarrots1pear3stalkscelery

PearshavebeenshowntolowertheriskofdevelopingasthmaandtohelppreventstomachcancerCeleryhelpstorestoreelectrolytesandmayevenreducetheseverityofmigraines

Fortipsongrowingandharvestingcarrotsandceleryseepages153and155

ColdBlaster

Ingredients

4mediumcarrots1inchginger1orange1lemon

ThisjuiceisgreattosipatroomtemperaturewhenyoufeelacoldcomingonCarrotsandcitrusfruitsarefullofVitaminCwhichstrengthensyourimmunesystemThegingersoothesdigestionandcontainspowerfulantioxidants

Fortipsongrowingandharvestingcarrotsandgingerseepages153

and162

SkinClearingPotion

Ingredients

2carrots2cupsspinachorkale1apple1cucumber1stalkcelery1inchginger

CarrotscontainlotsofVitaminAwhichhelpsmaintainskincellsCarrotsdarkleafygreensandapplescontainbeta-carotenewhichprotects

againstskindamageCucumbercontainssiliconamineralthebodyusestoimproveskinnailsandhairGingerhelpstosoothedigestionwhichwillinturnimproveskintone

SeethePlantingandHarvestingGuidefortipsongrowingcarrots(p153)celery(p155)cucumbers(p159)ginger(p162)kale(p163)andspinach(p171)

YouthElixir

Ingredients

6leavesofcabbage5carrots1inchginger

CabbagecontainsseleniumwhichhelpstoslowtheagingprocessThebeta-caroteneincarrotsandcabbagewilllendyourskinayouthfulglowAndgingerwillgiveyouanenergyboost

Fortipsongrowingandharvestingcabbagecarrotsandgingerseepages149153and162

EnergyBlast

Ingredients

3cucumbers1cupsprouts(alfalfacloverorbroccoli)1bunchparsley1inchginger

SproutsarefullofenzymesthataidindigestionwhichmeansyourbodywillhavemoreenergyforeverythingelseTheyalsocontainthehighestqualityproteinswhichthebodycaneasilyconvertintoenergyParsleyandgingerbothprovideanenergyboostaswell

Fortipsongrowingandharvestingcucumberssproutsandgingerseepages159136and162

SkinnyGreenLemonade

Ingredients

2apples1cucumber3cupskale2lemonsfrac12cupmint(optional)

ApplesandlemonshavebothbeenshowntohelppromoteweightlossKaleprovidesmorenutritionpercaloriethanalmostanyothervegetable

Fortipsongrowingandharvestingcucumberkaleandmintseepages159163and167

StrawberryLemonade

ingredients

6lemons2apples3cupsstrawberriesfrac12cupmint(optional)3cupswater

Forthisrecipejuiceallingredientsandthenstirinthewateruntilwellblended

LemonsandstrawberriesarebothveryhighinVitaminCprovidingenergyandstrengtheningtheimmunesystem

Fortipsongrowingandharvestingmintandstrawberriesseepages167and173

LovelyLocksHairJuice

Ingredients

2cucumbers4carrots1tomato

ThesilicaincucumbercombinedwiththeVitaminAandbetacompoundsinthecarrotsandtomatowillhelpyourhairgrowmorequicklyandmorehealthily

Fortipsongrowingandharvestingcarrotscucumberscarrotsandtomatoesseepages153159and175

HairMiracleGrow

ingredients

2cucumbers1cupberriesanykind2carrots1lemon2apples

ThesilicaincucumberencourageshairgrowthBerriescontainantioxidantsthatincreasecirculationinthescalpstimulatinghairgrowthandorangevegetablessuchascarrotscontainbeta-carotenealsohelpfulforluxuriouslocks

Fortipsongrowingandharvestingcarrotscucumbersandstrawberriesseepages153159and173

Nerves-Be-Calm

Ingredients

2apples8stalkscelery1lemonwithpeel1tangerineorsmallorangepeeled

ThecalciuminceleryhelpstocalmnervesandreducebloodpressureThepotassiuminlemonjuicehasbeenshowntoreducestressanddepression

Fortipsongrowingandharvestingceleryseepage155

ArthritisBlaster

Ingredients

1orange1cupcherries2carrotsfrac14cantaloupe4stalkscelery1inchginger1tablespoonextravirginoliveoil

Juicethefirstsixingredientsandthenstirintheoliveoil

Thebetacarotenoidfoundincarrotsandcantaloupeisapowerful

antioxidantthatreducesinflammationArelatedantioxidantbeta-cryptoxanthinwhichisfoundinorangesreducestheriskofinflammatoryarthritisOrangesalsocontainlotsofVitaminCwhichisessentialforcollagenwhichisneededforhealthycartilageCherriescontainAnthocyaninsantioxidantsthatinhibitproductionofinflammatorychemicalsinthebodyGingercontainsphytonutrientsthatworksimilarlytosomeanti-inflammatorymedicationsCelerycontainspolyacetyleneandluteolinbothofwhichcombatinflammatoryarthritisOliveoilcontainsoleocanthalanotherpowerfulanti-inflammatory

Fortipsongrowingandharvestingcantaloupecarrotsceleryandgingerseepages151153155and162

TheHydrator

Ingredients

3cupsmixedgreens3ndash4cucumbers2stalkscelery1lemonfrac12cupmint

AlloftheingredientsinthisjuiceareknowntobeparticularlyhydratingThisisagreatdrinkforhotdaysorforbeforeahotyogaclassIfdesiredaddcrushedicetothejuice

Fortipsongrowingandharvestingcucumberskalelettuceandmintseepages159163165and167

RedVelvet

Ingredients

1beet

3carrots4stalkscelery1apple

BeetsandcarrotsarebothfullofVitaminAwhichisimportantforvisioncellgrowthandahealthyimmunesystemCeleryhelpsrestoreelectrolytesinyourbodymakingitagoodchoiceafteraworkoutoranupsetstomach

Fortipsongrowingandharvestingbeetscarrotsandceleryseepages145153and155

TropicalBeet

Ingredients

1beet1cucumber1cuppineapplechunks

BeetscontainmineralsthatstrengthentheliverandgallbladderinadditiontoanumberofimportantvitaminsPineapplesarefullofVitaminCwhichstrengthenstheimmunesystem

Fortipsongrowingandharvestingbeetsandcucumbersseepages145and159

SweetSatisfaction

Ingredients

frac12sweetpotatopeeled2apples3carrots3cupsmixedgreens

SweetpotatoesareanevenrichersourceofVitaminAthancarrotsmakingthisjuicegreatforskinhealthSweetpotatoalsocontainsVitaminEsurprisinglyenoughDarkleafygreensalsocontainVitaminAaswellascholineandiron

Forgrowingandharvestingtipsforcarrotslettuceandkaleseepages

153163and165

LusciousLawnJuice

Ingredients

1cupwheatgrass1cupstrawberries3ndash4dandelionleaves(optional)

Wheatgrasscontainshighconcentrationsofantioxidantshasanti-inflammatorypropertiesisexcellentfordetoxingandhelpstofightbacterialinfectionsStrawberriesarehighinVitaminCstrengtheningtheimmunesystemandincreasingenergylevelsDandelionleaveshelptodetoxifythedigestivetrackandarefullofantioxidantsandVitaminA

Fortipsongrowingwheatgrassandstrawberriesseepages138and173

UlcerHealer

Ingredients

3carrots4cabbageleavesfrac12cupbroccoli1clovegarlic3freshfigs

CabbagejuiceisknowntohelphealulcersBroccolihelpstofightthebacteriainstomachsthatproducesulcersandgarlicisespeciallyhelpfulinhealingulcersthatstemfromalcoholconsumptionFigshelppreventconstipationoneofthecausesofulcers

Fortipsongrowingandharvestingbroccolicabbagecarrotsandgarlicseepages147149153and161

PurplePunch

Ingredients

1beet(rootandgreens)frac14cabbagehead2cucumbers1cupredorgreengrapes1cupparsley

BeetsandcabbagearebothcancerwarriorveggiesTheyrsquorealsogoodforskinhealthasarecucumbersGrapeshaveanti-inflammatorypropertiesandparsleyaidsdigestion

Fortipsongrowingbeetscabbagecucumbersandparsleyseepages145149and159

HappyBelly

Ingredients

1pear1cupparsley2stalkscelery1cucumber1inchginger

PearshelptocleansethecolonandrelieveconstipationCeleryparsleyandgingerallbenefitdigestion

Fortipsongrowingandharvestingcelerycucumbersandgingerseepages155159and162

VirginBloodyMary

Ingredients

4tomatoes2cucumbers3stalkscelery1cupparsleyandorbasil1lemon

TomatoescontainlycopenewhichhelpstofightseveralkindsofcancerTheB3intomatoesisalsobeneficialinloweringcholesterolCeleryparsleybasilandlemonareallbeneficialfordigestion

Fortipsongrowingandharvestingcelerycucumbersandtomatoesseepages155159and175

MetabolismMadness

Ingredients

2cucumbers5stalkscelery1cupcilantro1grannysmithapple1lemon1jalapenopepper(removeseedsforlessspice)ordashofcayenneCucumberscontainsulphurandsilicontracemineralsthathelptoburnfatandsimilartocelerythehighwatercontenthelpstohydrateyoulesseningbloatingLemonboostsmetabolismasdospicyfoodssuchashotpeppers

Fortipsongrowingandharvestingceleryandcucumbersseepages155and159

GreenMachine

Ingredients

3cupskale1cupgrapes1pearorapplefrac12lemonfrac12cupwheatgrassorsprouts

KaleoffersmorenutritionpercaloriethanjustaboutanyothervegetableAsananti-inflammatorycancerfighterimmuneboosterandevenananti-depressantkaleistrulyasuperfoodGrapesareananti-inflammatoryandarefullofimmune-boostingantioxidantsLemonjuice

andwheatgrassorsproutsbothprovideaburstofnutritionandenergy

Fortipsongrowingandharvestingkaleandwheatgrassorsproutsseepages163and136ndash138

AntioxidantRush

Ingredients

1cupblueberries1cupcherries2apples

Blueberriescherriesandapplesareallchock-fullofantioxidantsAllthreearealsoanti-inflammatorieswhichcanhelpwithawiderangeof

conditionsincludingarthritischronicpainheartdiseaseandevendepression

PearDelight

Ingredients

2pears2cucumbersfrac12lemonfrac12cupstrawberriesorraspberries

ThepectininpearsisatypeoffiberthatisnotlostwhenthefruitisjuicedmakingitgoodforcolonichealthPearsalsocontainantioxidantsthatprotectagainstbrainagingBerriesarealsofullofantioxidants

Fortipsongrowingcucumbersandstrawberriesseepages159and173

TropicalPunch

Ingredients

2mangoespeeled1cuppineapple1cupberriesanykind

MangoesareagoodsourceofVitaminCVitaminAandquercetinwhichhelpstoprotectagainstcancerPineapplecontainslotsofVitaminCandtheenzymebromelainwhichreducesinflammationandsupportsdigestivefunctionBerriesarefullofantioxidants

MelonRefresher

Ingredients

frac14mediumwatermelonfleshonlyfrac12cantaloupefleshonly1cupmintleaves

WatermeloncontainsVitaminAB1B6andCItshighwatercontentmakesitincrediblyhydratingandrefreshingCantaloupeishighinVitaminAandCandcontainsVitaminB1B6andpotassiumTheyhelpreduceanxietyanddepressionandhelpfightintestinalandskincanceraswellascataractsMintleavesfreshenbreathandsoothethestomach

Fortipsongrowingandharvestingcantaloupemintandwatermelonseepages151167and179

LettuceLover

Ingredients

3cupslettuce1cucumber1apple1cupparsley1lemon

RomainelettuceinparticularcontainschlorophyllwhichisenergizingandbuildshemoglobininthebloodItrsquosalsohighinVitaminAThesiliconinbothlettuceandcucumbersbenefithairskinandnailsParsleyandlemonarebothgoodfordigestion

Fortipsongrowingandharvestingcucumberandlettuceseepages159and165

Popeye

Ingredients

2cupsspinach1apple2stalksceleryfrac12lemon1inchginger1cucumber

SpinachisgoodforcardiovascularhealthandstrongbonesamongotherthingsApplejuiceprovidesVitaminCandantioxidantsCeleryjuicehasanalkalizingeffectonthebodyandhelpstofightcancer

Fortipsongrowingandharvestingcelerycucumbergingerandspinachseepages155159162and171

GreenGrapefruitDelight

Ingredients

1grapefruit1apple3cupskale1cucumber1lime

GrapefruitjuicecontainslotsofVitaminCwhichhelpspreventcoldsandthefluThebioflavanoidshelptohaltthespreadofbreastcancerandtoreducewaterretentionandlegswellingduringpregnancyGrapefruitsalsocontainafat-burningenzymeandhelptoalkalizethebodyandimprovedigestionApplesprovideVitaminCandantioxidantsandkalefightsinflammationandbooststheimmunesystemamongmanyothergoodthings

Fortipsongrowingcucumbersandkaleseepages159and163

VeryBerry

Ingredients

2cupsstrawberries2cupsblueberries2cupsraspberriesorblackberries

BlueberriesandblackberriescontainanthocyaninsantioxidantsthatprotectarterywallsfromdamagecausedbyfreeradicalsBlackberriesarealsobeneficialforskinStrawberriesarefullofVitaminCandantioxidantsthatprotectthebrain

Fortipsongrowingandharvestingstrawberriesseepage173

CalciumKing

Ingredients

4carrots2oranges2apples1lemon

ThoughmanydarkgreenvegetablesarehighincalciumtheyarealsohighinironwhichpreventscalciumabsorptionCarrotsorangesandapplescontaingoodamountsofcalciumwithoutasmuchironCarrotsarealsohighinVitaminKwhichhelpswithcalciumabsorption

Fortipsongrowingandharvestingcarrotsseepage153

Ginger-CantaloupeJuice

Ingredients

1cantaloupe1inchginger

CantaloupehelpsreduceanxietyanddepressionandhelpsfightintestinalandskincanceraswellascataractsGingerisexcellentfordigestion

Fortipsongrowingandharvestingcantaloupeandgingerseepages151and162

SinusClearer

Ingredients

1orange1lemon

1cuppineapple1inchgingerDashcayennepepper

TheVitaminCincitrusfruitswillhelptoclearyournasalpassagesPineapplecontainsbromelainwhichhasanti-inflammatorypropertiesthatmayreducesinusswellingAndspicyfoodsuchasgingerandcayennearealsogreatsinusclearers

Fortipsongrowingandharvestinggingerseepage162

GreenDreams

Ingredients

3cupsspinachleaves2cucumbers1cupgrapes

SpinachhelpstopreventcancerandisgoodforcardiovascularhealthandeyehealthCucumbersaregreatforskinnailsandhairandgrapesareanexcellentanti-inflammatory

Fortipsongrowingandharvestingcucumbersandspinachseepages159and171

Blueberry-LemonadeIcePops

Ingredients

6lemons2apples3cupsblueberries3cupswater

JuicethelemonsapplesandblueberriesandthenmixinthewaterIfdesiredaddalittlehoneyoragavetosweetenthejuicePourintopopsiclemoldsandfreezeuntilsolid

TropicalOrangeIcePops

Ingredients

2oranges2mangoespeeled1cuppineapple1cupberriesanykind

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MelonZingerPopsicles

Ingredients

frac14mediumwatermelonrindremovedfrac12cantaloupe1cupmintleaves1inchginger

JuicealltheingredientsandthenpourintopopsiclesmoldsFreezeuntilsolid

MangoCornandBlackBeanSalsa

Ingredients

4mangosdiced1(15-oz)canblackbeansdrained1(15-oz)cancorndrainedfrac14cupchoppedcilantrofrac12cupappleorotherfruitpulp

FruitpulpaddsflavorandfibertohomemadesalsaCombineallingredientsandservewithchipscrackersorfreshveggies

VeggiePulpBurgers

Makes6burgers

Ingredients

1(15-ounce)canblackbeansrinsedfrac12cupcarrottomatobeetorapplepulpfrac12cupquinoacookedaccordingtodirectionsfrac14cuppankocornflakesoroats1clovegarlicfrac12teaspoonsalt

2teaspoonscumin1eggbeaten

Preheatovento400degFandlineabakingsheetwithparchmentpaperPourhalfthecanofblackbeansintoabowlandmashAddtheotherhalfalongwiththeremainingingredientsandmixtogether

Formthemixtureinto6pattiesandplaceonthebakingsheetBakeforabout10minutesflipandbakeanother10minutesServewarmwithsalsaoryourfavoritecondiments

SuperFiberMuffins

Makesadozenmuffins

Ingredients

1eggfrac34cupbrownsugarORmaplesyrupfrac12cupapplesaucefrac34cupmeltedbutterorcoconutoil1ripebananamashed1cuppulp(applecarrotbeetandorgingerisbest)1cupwholewheatORbrownriceflourfrac12cuprolledoats1teaspooncinnamon1teaspoonbakingsoda1teaspoonbakingpowder

Preheatovento375degFandgreasea12-cupmuffintinBeattogethertheeggbrownsugarormaplesyrupapplesauceandbutterorcoconutoilAddthebananaandpulpandmashtogether

InaseparatebowlwhisktogetherallthedryingredientsAddtothewetingredientsandstirjusttocombine

Dividebatterbetweenmuffincupsandbakeabout20minutesoruntiltopsaregoldenandspringytothetouch

JuicePulpSorbet

Ingredients

3cupsfruitpulp4ripebananasDashcinnamongingerornutmeg(optional)

FreezethepulpinicecubetraysandthenpulseinablenderorfoodprocessoralongwiththebananasandspicesScoopintobowlsandserveLeftoverscanbefrozenagaininicecubetraysandthenre-blendedtoserve

PulpCrackers

Ingredients

2cupsvegetablepulpfrac12cupflaxmealorchiaseeds(oramixture)1tablespoontamarifrac12cupwaterCayenneorotherspicestotaste

CombineallingredientsinafoodprocessorSpreadonafooddehydratorsheetoronawell-greasedbakingpanScoreintosquaresDehydrateorbakeat120degFforabout12hoursflipanddehydrateforanother12hours

VeggieDip

Ingredients

1cupvegetablepulp2cupsplainyogurt

1teaspoonfreshcilantrofinelychopped1teaspoonlemonjuicefrac12teaspoonsalt1clovegarlicminced(optional)

Mixallingredientstogetherandservewithcrackerschipsorvegetablesticks

FruitDip

Ingredients

1cupfruitpulp2cupsvanillayogurtHandfulofslicedalmonds

CombinethefruitpulpandyogurtSprinklewithslicedalmondsandservewithslicedfreshfruitorberries

PARTIIGARDENINGGUIDE

TheBenefitsofGrowingYourOwnIf yoursquove never picked fruits and vegetables directly from an organicgarden tossed them in your juicer and taken that first delightful sipyoursquoreinforashockofthebestpossiblekindTherersquosnothingquitelikethat incredibly fresh flavor and the way your body feels soaking up allthosenutrientsThelongerafruitorvegetableisdetachedfromitsplantthe more nutrients it loses Studies have shown that vegetables onsupermarket shelvesmayhave lostup to45of theirnutritional valueThatmeansyoursquodhavetoeatordrinkalmosttwiceasmuchtogetthesamenutritionalbenefitsItrsquosnowondersomanypeoplefeelunsatisfiedafteraproperlyportionedldquohealthyrdquomealandwindupeatingwaymorethan they need to in terms of calorie consumption and still donrsquot getwhattheyneedintermsofnutrition

Whenyougrowyourownfoodyoualsocanbesureyourfoodisfreefrom unhealthy pesticides and herbicides and is not geneticallymodifiedYoursquollhavegreaterpeaceofmindknowingyour food issafeand yoursquoll have the satisfaction of providing real nutrition for yourselfyourfamilyandyourfriends

FinallygrowingyourownproducesavesmoneyIttakesalotoffruitsandvegetablestomakejuiceYesyouendupwithapowerhouseglassofnutritionandflavorbutifyoursquorebuyingallthatorganicproducefromthegrocerystoreoreventhefarmerrsquosmarketthatrsquosgoingtobeareallyexpensiveglassofjuiceApackof500organiclettuceseedsmightcostyou$350Justthinkabouthowmuch500headsoforganiclettucewouldcostyouatyourlocalgrocerystoreYesgardeningtakestimeandtimeis money but if yoursquore able to fit a garden into your space and yourscheduleyoursquollbesavingsomeseriousbucks

HowtoStartYourOwnOutdoorOrganicGarden1)emspChooseaSite forYourGardenThinksmallat leastat firstAsmallgardentakeslessworkandmaterialsthanalargeoneIfdonewella4x4-ftgardenwillyieldenoughvegetablesandfruitforyouandyourfamilytoenjoyFindaspotthatreceivesatleast6hoursofsunlightaday2)emspMake a Plan Sketch out how you will arrange your plants Someplantsaideachotherrsquosgrowthwhenplantedinproximityothers inhibiteach other Refer to the companion planting charts below and on thefollowingpages

3)emspMake aCompost Pile Compost is themain ingredient for creatingandmaintaining rich fertilesoilYoucanusemostorganicmaterials tomakecompostthatwillprovideyoursoilwithessentialnutrientsChoosealevelwell-drainedsitepreferablynearyourgardenYoucanpurchaseacompostingbinmakeyourownoutofwoodorchickenwireorbuildapiledirectlyontheground(ifyoursquoreinanurbanorsuburbanareacheckregulations tosee ifa rodent-proofbin is required)Thepileshouldbeabout3feetormoreincircumferenceandnomorethan5feettallThepileshouldstaymoistandneedstobeturnedeveryonceinawhiletomakesuretherersquosenoughoxygenthroughoutthepileYoucanturnthepile simply by using a shovel to mix it up every day or two Grassclippings leaves eggshells and fruit and vegetable scraps are allexcellentcompostingmaterials

GoodCompostingMaterialsCoffeegroundsCorncobsCornstalksFoodscrapsGrassclippingsHedgetrimmingsLivestockmanurePlantstalksPineneedlesOldpottingsoilSawdustSeaweedStrawTeabagsTreeleavesandtwigsVegetablescrapsWeedswithoutseedheadsWoodchipsWoodybrush

AvoidUsingBreadandgrainsCookingoilDairyproductsDeadanimalsDiseasedplantmaterialDogorcatmanureGreaseoroilyfoodsMeatorfishscrapsNoxious

orinvasiveweedsWeedswithseedheads4)emspAddSoil

Inordertohaveathrivingorganicgardenyoumusthaveexcellentsoil

Adding organic material (such as that in your compost pile) to yourexistingsoilwillonlymakeitbetterSoilcontainingcopiousamountsoforganicmaterialisverygoodforyourgardenOrganicallyrichsoil

NourishesyourplantswithoutanychemicalskeepingthemnaturalIseasy tousewhenplantingseedsorseedlingsand italsoallows forweeds tobemoreeasilypickedIs softer than chemically treated soil so the roots of your plants can spread and growdeeperHelpswaterandairfindtheroots

5)emspPlantandWaterRefertotheinstructionsonpages141ndash179tolearnhowtoplantvariousvegetablesandfruits Ifyou live inacoolerregionwithashortergrowingperiodyouwillwanttostartsomeofyourplantsindoors To do this obtain plug flats (trays separated intomany smallcupsorldquocellsrdquo)ormakeyourownsmallplantersbypokingholesinthebottom of paper cups Fill the cups two-thirds full with potting soil orcompostedsoilBurytheseedattherecommendeddepthaccordingtothe instructionson thepackageTampdown the soil lightly andwaterKeep the seedlings in a warm well-lit place such as the kitchen toencouragegerminationOnce theweatherbegins towarmupandyouare fairlycertainyouwonrsquotbegettinganymore frosts (youcancontactyour localextensionofficeto findoutthe lastldquofrost freerdquodateforyourarea) youcanbegin toacclimateyour seedlings to thegreatoutdoorsFirstplacetheminapartiallyshadyspotoutdoorsthatisprotectedfromstrongwindAfteracoupleofdaysmovethemintodirectsunlightandthenfinallytransplantthemtothegarden

Water your plants at the appropriate time of day Early morning ornightisthebesttimeforwateringasevaporationislesslikelytooccuratthesetimesDonotwateryourplantswhenitisextremelywindyoutsideWindwillpreventthewater fromreachingthesoilwhereyouwant it togoAddingmulcharoundyourplantscanhelptokeepmoisturein6)emspWeed ControlWeeds are invasive to your garden plants and thusmust be removed in order for your organic garden to grow efficientlyCommon weeds that can invade your garden are ivy mint anddandelions Using a sharp hoe go over each area of exposed soilfrequently to keepweeds from sprouting Also plucking off the greenportionsofweedswilldeprivethemofthenutrientstheyneedtosurvive

Gentlypulloutweedsbyhandtoremovetheirrootsystemsandtostopcontinued growth Be careful whenweeding around established plantssoyoudonrsquotuprootthemaswellMulchunplantedareasofyourgardensothatweedswillbe less likely togrowYoucan findorganicmulchessuchaswoodchipsandgrassclippingsatyourlocalgardenstoreThesemulches will not only discourage weed growth but will also eventuallybreakdown andhelp enrich the soilMulching also helps regulate soiltemperaturesandhelpsinconservingwaterbydecreasingevaporation

GrowinginContainersContainer gardening is one of themost efficientmethods for growingvegetables ina limitedspaceAlmostanyvegetablecanbegrown inacontainermdashevenpumpkinsmdashalthoughplantsthattakeupagreatdealofspace arenotpracticalMiniature varietiesof vegetables areespeciallysuited to container growing they require less space than full-sizedvarieties and mature earlier Many vegetables can be container-raisedindoors as well as outdoors Leaf crops can be grown indoors even inwinterwith the aid of fluorescent lights Fruit crops such as tomatoescanbegrownindoorsbutneedwarmtemperaturesandatleastsixhoursofsummersunlight

Almostanysturdywater-resistantreceptaclecanbeusedforcontainergardeningplasticorgalvanizedirongarbagecansredwoodplanters2-

gallonor 5-gallonbuckets evenaplasticgarbagebagOf course anytype of container must be provided with holes for drainageRecommendedpracticeistodrilldrainageholes justabovethebottomratherthaninitPurchaseorganicpottingsoiltogiveyourplantsthebestchanceof thrivingYou canmake yourownpotting soilmix (yoursquoll findlotsofrecipesonline)butittakesanumberofingredientstomakeasoilthat is light drainswell and has the nutrients your plants needGoodpotting soil is usually a mixture of compost manure sphagnum peatmossorcoconutcoirandfertilizers

Becauseoftheintensivecaretheygetcontainer-grownplantscanbespacedmuch closer together than if they were planted in an ordinarygardenThechartbelowgivesrecommendedspaceandsoilallowancesfor a number of popular vegetables Plants grown in containers needwateringmorefrequentlythantheywouldinagardenmdashasoftenasonceaday inhotdryweatherTocheckformoistureprobethetop2 inofsoilwithyourfinger Ifthesoil isdrysoakitthoroughlyuntilwaterrunsoutat thebottomof thecontainerYoushouldalsoadd fertilizereverythreeweeksUselightdoseshoweverover-fertilizingcandamageorkillplantsthataregrownincontainers

WhattoPlantWhereForthewindowsillCarrotsCressLettuceMustardRadishesSpinachTomatoesZucchini

ForbalconyrooftoporwindowboxAnywindowsill vegetables plus Beans Broccoli Brussels Cabbage Cucumbers Peppers

SproutsSquashTomatoesTurnips

IndoorsunderlightsBeetsCarrotsCucumbersCeleryChineseCabbageEndiveOnionsRadishesWatercress

GrowingonWindowsillsBalconiesorRooftopsApartmentdwellerscanusewindowsillsbalconiesandrooftopstoraisesurprisingly large crops of homegrown vegetables According to oneexpertasmanyas100carrots50beetsand50cherrytomatoescanbeharvestedfromadozen8-inpotsThemostpracticalvegetablesforthewindowsill farmerare those thatneed little spaceandgivehigh yieldsThenatureofyourspacealsodetermineswhatyoucangrowIfyouhavebalcony or rooftop space climbersmdashsuch as standard tomatoes andcucumbersmdashare practical For a windowsill concentrate on such low-growing vegetables as lettuce spinach carrots and dwarf tomatoesDaylightexposure isalso important since indoorplantshave the sameneedsforlightandwarmthasthosegrownoutdoorsForaneast-facing

windowthechoiceis limitedtoleafyvegetablesandradishesSouthernandwesternwindows are suitable formost vegetablesWarmth loverssuchastomatoesandbeansdobestinasouthernexposureAnorthernwindow isunsuitable for vegetablesunlessartificial lighting isprovidedasasupplement

GardeningUnderLightsVegetables need ample light to flourish especially rays from the blueandredendsof thespectrumNormally these raysaresuppliedby thesun but fluorescent tubes can take the place of natural sunlight Anequalnumberofcool-white(richinblue)andwarm-whiteornaturaltubes(rich in red)seemtogivethebest resultTubesespeciallydesignedforindoor gardening high in both blue and red wavelengths are alsoavailableSomegrowersuseincandescentlampstoaugmenttheredendof thespectrumbut theseconsumemuchmoreelectricity for the lightproduced In addition theymust be usedwith caution because of theheat theygenerateFluorescent tubes shouldbepositioned6 to12 inabovetheplantslightintensitydiminishesrapidlyasdistanceincreasesAfixturewithfour4-fttubesprovidesenoughlightfora3-by4-ftareaVegetables require 13 to 18 hours of artificial light per day They alsoneedarestingperiodofdarknessLeafyandrootvegetablesareeasiesttogrowunderlightstomatoesrequireextracare

MicrogreensSproutsandWheatgrassIfyouhavelimitedspaceandwantmaximumnutritionstartbyplantingmicrogreenssproutsandorwheatgrassTheseareeasytogrowindoorsandarepackedwithnutrients

MicrogreensMicrogreensareleafygreensandherbsthatareharvestedwhiletheyrsquorestillveryyoungTheyhaveamilderflavorthanfull-growngreenswhichmightbeappealing ifyoursquorenewto juicingandnotaccustomedtothestronger flavors of some greens Microgreens include arugula basilbeetskaleandcilantroYoursquollneedalotoflittlegreenstomakeenoughjuicetocountsoifspaceallowschoosecontainersthatareaboutafootlong and 3 in deep (see notes above for choosing a good container)Addpottingsoiltothecontainer leavingaboutaninchofspaceatthetopSpacethemicrogreenseedsabout1frasl6inapartandcoverwithathinlayerofsoilWaterlightlyandplaceinawindowsillorothersunnyspotItmay help to cover the pot with amoist paper towel to help keep themoistureinSprinklethepapertowelwithwatereverydayuntilyouseesprouts appearing on your plants and then remove the paper towelOnce the sprouts appear mist the plants dailymdashthe leaves will bedelicatesoyoudonrsquotwanttodousethemwithwaterInabout2weekstheleavesshouldbe1ndash2inlongandyoucanpickandjuicethemYoumaywish toplanta fewcontainersofmicrogreensa fewdaysapart sothatyouhavearotatingsupplyofgreens

SproutsSeedsproutseasy togrowand rich invitaminsandproteins takeonlythree to five days to raise The basic techniques and equipment aresimple Seeds can be sprouted in almost any kind of householdcontainer and the only space they require is a dark niche in a warmplacesuchasakitchencupboardThebest-knownsproutingseedsaremungbean(thesproutsareoftenusedinOrientaldishes)soybeanandalfalfabutmanyotherkindscanbeused includingwheatcornbarley

mustard clover and radish Most health-food stores carry seeds forsprouting Even dried peas beans and lentils from the grocery orsupermarketmake tasty nutritious sproutsHowever you should nevereat sprouts fromseeds thathavebeensold forplanting in thegardenespeciallyiftheyarenotcertifiedorganictheyaregenerallytreatedwithapoisonouschemical fungicideAlsoavoidtomatoandpotatosproutsboth of which are poisonous In addition the seed sprouts of manyornamentalflowersfoliageplantsandwildplantsarepoisonous

The first step in sprouting is to measure out the seeds With mostseedsfrac14cupwillyield1 to2cupsofsproutsmdashenough for fouraverageservings Rinse the seeds thoroughly in a sieve or strainer then soakthemovernightincoolwaterAllowatleastfourtimesasmuchwaterasseedssincetheseedswillabsorbagreatdealofmoistureThefollowingmorning drain the seeds and place them in a clean sterile sproutingcontainer such as a bowl wide-mouthed jar or flowerpot Keep theseedsdampmdashnotwetmdashandallowair to reach themA shallow layerofseeds in a wide container is better than a deep layer in a narrowcontainer Very small seeds such as alfalfa and clover aremore easilysprouted on a moist paper towel than in a jar Place the towel in ashallow bowl or dish sprinkle the presoaked seeds onto it and coverlightlywithanotherpapertowelSprinklewateroverthetowelsfromtimetotimetokeeptheseedsmoistForaddedflavorgivealfalfaandcloversproutsafewhoursoflightonthelastdayofsproutingSeedsshouldberinsed in a strainer twice daily in cold water when they are sproutingDiscard any that are not sprouting properly drain the rest and returnthem to the container The seed hulls should come off and float awayduringthelastfewrinsesChickpeasandsoybeansshouldberinsedfourtosixtimesaday

Mostseedssproutwellatroomtemperature(60degFto80degF)soybeansand chickpeas do best at about 50degF For use in salads or juicemostsproutsshouldbe1to1frac14inlongPeasandlentilsproutsshouldbethelengthoftheseedAsageneralrulethebiggertheseedtheshorterthesprout shouldbe formaximum flavorand tenderness Sproutsarebestwheneatenfreshbutwillkeepfourtosixdaysintherefrigerator

WheatgrassAccording to some studies wheatgrass increases red blood cell countandlowersbloodpressurecleansestheorgansandgastrointestinaltractof debris stimulatesmetabolism fights tumors neutralizes toxins andrestoresalkalinity to thebloodBuywheatgrass seeds (also calledhardwinterwheatseedorwheatberries)thatareorganicsothatyoursquoresurethey havenrsquot been treated with pesticides For a 16rdquo x 16rdquo tray yoursquollwantabout2cupsofseedsPlacetheseedsinabowladdcoldfilteredwatertothebowl(yoursquollwantabout3timesasmuchwaterasyouhaveseeds)cover thebowlandallowtositovernightDrainthewater fromtheseedsaddmorewaterandallowtosoakforanother10orsohoursYoucanalsodothis inaplasticcontainerwitha lidmdashpoketinyholesinthe lid so that you can simply turn it upside down to drain the waterRepeatonemoretime(threesoaksinall)andyoushouldseelittleldquotailsrdquoappearingmdashthat means the seeds have begun to sprout Fill yourplantingtray2frasl3 fullwithorganicpottingsoilSprinkle theseedsevenlyoverthesoilandpressdowngentlyWatertheseedsuntilwaterbeginstodripoutthebottomofyourcontainerandthencoverthetraywithadampclothtokeepthemmoistMistthesoilandtheclothtwiceadayforabout fourdaysand then remove theclothPlaceyour tray in spotthatgetssomelightbutisnrsquotindirectsunlightInabout9to10daysthegrassshouldbeabout6rdquo tallEachbladeofgrasswillldquosplitrdquoshootingoutasecondbladeThatmeansitrsquosreadytoharvestUsescissorstocutthe grass just above the root Use immediately or keep in therefrigeratorforuptoaweekKeepwateringthetrayforasecondbatchofgrassYoursquollprobablywanttohavetwoorthreetraysofgrassgrowingonarotatingbasistokeepasteadyharvest

Wheatgrasstendstoclogsomejuicerssoyoumaywanttoinvestinaspecial wheatgrass juicer Or you can use a regular blender and thenstrainoffthesolidsbeforeaddingthewheatgrassjuicetoyourdrinks

PlantingandHarvestingGuide

Basil

Beets

Broccoli

Cabbage

Cantaloupe

Carrots

Cauliflower

Celery

Collards

Cucumbers

Garlic

Ginger

Kale

Lettuce

Mint

Peppers

Pumpkin

Spinach

Strawberries

Tomatoes

Watermelon

Basil Startbasil indoors in individualpots about6weeksbefore thelast spring frost Basil likes warm air so heat lamps may be helpfulChoose an outdoor site that gets 6ndash8 hours of full sun every day Soilshouldbemoistandwell-drainedPlantseedlingsinthegroundaboutfrac14indeepspaced10ndash12inapartWaterregularlyPicktheleavesoftentoencouragegrowthandpinchoffflowerheadswhentheyappearHarvestbeforethefirstfrostIfprunedregularly12basilplantswillproduce4ndash6cups of leaves per week You may wish to grow some plants in potsoutdoorsduring the summerandbring them intoa sunny spot in yourhomeduringthewintermonths

Beets An easy-to-grow dual purpose crop both roots and greens(leaves) canbeeatenor juicedBeets arequite frost-hardyandcanbeplanted in spring as soon as the soil is ready towork They dowell inmosttypesofsoilexceptthosethatarehighlyacidicPlantfrac12indeep1inapartinrows18inapartThinto2ndash3inapartForafallcropplantinlateJuneorearlyJulyHarvestwhenrootsare1ndash3inindiameter(pulluponeortwotocheck)BeetsthatgrowlargerbecometoughandwoodyDaystoharvest50ndash70Thevitamin-richgreenscanalsobejuicedInthewarmerpartsofthenationbeetsareoftensowninearlyfallforawintercrop

BroccoliAmemberofthecabbagegroupraisedforitsflowerbudswhichareeatenbeforetheyopen(Broccoliisnotedibleafteritgoestoseed)Broccolipreferscoolweatherandcanstandlight frost Itwillnotbear inhotweather In verymildareas it canbegrown inwinter Startbroccoli indoors about six weeks before the average date of the lastspringfrostsetout ingardentwoweeksbeforethe lastexpectedfrostdateSpaceplants15ndash18inapart inrows2frac12ndash3ftapartHarvestwhileflowerbudsaretightandheadscompactCutoffabout6inbelowtheheadsoasnottowastethetenderedibleupperstemAfterthecenterheads (the first todevelop) are cut side shootswill developadditionalheadsOneplantyieldssixtoeightcuttingsoveraperiodof8ndash10weeksDaystoharvest55ndash6075forfallcropsForafallharvestsowdirectlyinthegardenaroundmidsummerBroccoliretainsitsflavorandtexturewellwhenfrozenanditisanexcellentsourceofVitaminsAandC

CabbageA cool-weather crop that canbe raised for springor fallharvestCabbageisagoodsourceofVitaminCandkeepswellinwinterTypes include the familiar green cabbage the mild-flavored crinkly-leafed savoy and the colorful red cabbage A heavy feeder cabbageneeds a rich nearly neutral soil that contains plenty of organicmatterForspringcabbagestartseedsindoorsaboutsixtoeightweeksbeforethelastexpectedfrostTransplanttothegardenafterdangeroffrostispastmdashcabbageseedlingsexposedtofrostorcoldgrowslowlyandtendtobefibrousandtoughPlantsshouldbespaced12ndash18inapartinrows2ndash3 ftapartFor fall cropsstart seeds indoors inMayandsetoutaftermidsummer or sowdirectly in the garden June toAugustmdashthemilderthewinter the later you should sow For direct sowing plant seeds ingroupsofthreeorfourfrac12indeepat1-ftintervalsintherowsthinlatertotheonestrongestseedlingCabbagethriveswithaninsulatingmulchofhayorstrawtokeepthesoilcoolHarvestcabbagewhentheheadsare tightand fullDays toharvest 50ndash90Fall cabbagedevelops largerheads andmdashmany people thinkmdashbetter flavor than spring cabbageSeveralsoil-bornediseasesattackcabbageanditscloserelativessuchasbroccoli cauliflower and turnips To avoid infection do not plant anymemberofthecabbagefamilyinsoilwhereanyofthemhasbeengrowninthelasttwoyears

Cantaloupe An orange-fleshed melon with a netted exteriorCantaloupe (akindofmuskmelon)needsa longwarmgrowingseasonand full exposure to the sun Early-maturing dwarf varieties arerecommended fornortherngardensSincecold isbad formelons (cooltemperaturesand rain lower thequantityof sugar) they shouldnotbeplanted until dependably warm weather several weeks after the lastfrostLikeothermelonscantaloupesdobestinsandysoilwithplentyofmanureandcompostmixedinToplantinrowssowseedsfrac12indeep4ndash6inapartinrows5ftapartandthinto18ndash24inapartAlternativelyplant three toahillwith thehills5 ftaparteachwayFigureonaboutfour fruitsperplant Incolder regionsstart themelons indoors threetofourweeksaheadofplantingtimeMelonsneedamplewaterwhilethefruitsaregrowingbutduringthefinalripeningstagelimitingthewaterissaidtoincreasetheirsweetnessCantaloupesarereadytopickwhenthefruitseparatesfromthestemwithaslightpullDaystoharvest60ndash90Ifany fruits form after midsummer pick them off the vine they will notripenandwilltakefoodfromtheothers

CarrotsOneoftheoldstandbyshighinVitaminAandexcellentforjuicingCarrots are a hardy vegetable that canbeplanted in spring assoonasthesoilcanbeworkedSincetheseedsareslowtogerminateitis helpful to plant radish seeds alongwith them tomark the row TheradisheswillbereadytoharvestaboutthetimethecarrotsstartcomingupCarrotsdobestinrichdeepsandyloambutwillgrowwellinalmostanysoilthathasbeenproperlypreparedDigupthesoiltoadepthofatleast1ft loosenitandremovestonesandotherdebrisThiswillallowthedownward-growingcarrotrootstodevelopproperlyHeavyclaysoilsoften cause carrots to fork Lighten such soils by working in a goodlyproportionofsandorhumusSowcarrotseedsfrac14ndashfrac12 indeep15 to20seedstotheinchinrows16ndash24inapartThintheseedlingsto2inapartwhentheyare2ndash4inhighorwhentherootsareaboutasthickasyourlittle finger (pull up a few carrots to check root size) The tender babycarrotsthathavebeenthinnedoutmakedeliciouseatingTheremainingcarrotsmaybeharvestedatanytimedependingonhowlargeyouwantthem Keep the soilmoist until the seedlings have come up For a fallcropsowinthegardeninearlyJulyCarrotskeepwellintherefrigeratororinwinterstorage

Cauliflower A ldquoluxuryrdquo member of the cabbage group that isdifficult for beginners to grow successfully Cauliflower needs rich soiland constant moisture for best development It is sensitive to heatrequiring a long cool growing season to produce good headsCauliflowerdoesbestasafallcropinmostareasForafallcropseedsmaybesowndirectly in thegarden inJuneorJuly8ndash10weeksbeforethefirstexpectedautumnfrostdateforyourlocalityPlantseedsthreeorfour togetherfrac12 indeepand18ndash24 inapartand thin to thestrongestsingleseedlingForaspringcropstartindoorsinFebruaryorMarchandset out aweekbefore the last average frost date Plants shouldbenoolderthansixweekswhensetoutSetseedlings18inapartinrows30inapartWhenheadsareabout3inacrosstheyshouldbeblanchedmdashthatis the leaves shouldbe tiedover them (thiswillproducewhiteheads)Harvestwhile heads are compact and fairly smooth (two to fourweeksafter tying up depending on the weather) Days to harvest 50ndash95dependingonvariety

Celery One of the trickier plants for the home gardener to raiseCelery is very sensitive to both cold and heat and requires a growingseason of four months Consequently it must be started indoors inMarchorAprilandsetout inthegardenbetweenJune15andJuly15Plants should be 6 in apart in rows 18ndash24 in apart Celery needs aconstantlymoistsoilveryrichinorganicmattermucksoilsarethebestFormaximumgrowthceleryshouldbefertilizedeverytwoweeksCelerystalks are naturally green but can be blanched (whitened) by variousmeans You can hill up dirt around the plants place boards along thesidesof the rows or cover theplantswithdrain tiles paper ormulchBlanching is not recommended for the home garden because of theextra space required and the danger of rot Days to harvest 115ndash135Note Celery may be harvested before fully mature While celery isprimarily raised for its crunchy stalks the nutty root or ldquoheartrdquo is adelicacyTheleavesareusedforflavoringsoupsandstews

Collards A loose-leafed relative of the cabbage A traditionalsouthern favorite collards thrive inalmostevery sectionof thecountryTheyareanexcellentsourceofVitaminACollardstoleratecoldas lowas 15degF and frost actually improves their flavor They also tolerate hotsummers better than cabbage and will grow in relatively poor soil Inareaswith short cool summers sow collards in late spring ElsewheresowtheminmidsummerforafallcropPlantseedsfrac12indeepand1inapartinrows24ndash30inapartThinsoplantsare18ndash24inapartalongtherowsthethinningscanbeusedasgreensHarvestbyclippingtheyoungleaves including the stemsBe sure to leave six toeight leaveson theplant they are needed to sustain growth Do not harvest the centralgrowingpointoryouwillhavetowaitforsideshootstoformtoprovidenewleavesDaystoharvest75ndash80IntheDeepSouthcollardsaregrownthroughthewintertofurnishfreshgreens

CucumbersNottheeasiestvegetabletogrowbutagoodyielderwith a long harvesting season Sow outdoors when soil is warm anddangeroffrostispastPlantseedsfrac12ndash1indeep4ndash6inapartinrows5ftapartthin12ndash15intogivethevinesroomtogrowCucumberscanalsobeplantedinhills5ftaparteachway5to10seedsperhillthinlatertothreetofourplantsperhillForaheadstartplantseedsindoorsfourtoeightweeksbeforethelastfrostdateCucumbersneedamplemoistureanddobestinadeeprichneutralsoilWell-rottedmanuremixedintothe soil is helpful Plants should be watered throughout the growingseason insufficient water results in undersized misshapen fruitsMulchinghelpsretainsoilmoistureandprotectsfruitsbykeepingthemoff thesoilCucumbervinesareeagerclimbersandmaybe trainedonpoles fences frameworks or wire netting These methods of savingspacearepreferableforthesmallgardenSomecucumbersarebredforpicklingothersforsaladusemdashsaladcucumbersarebestforjuicingPicksaladcucumberswhen6ndash9 in longCucumbersmustbepickedbeforetheyturnyellowmdashatthisstagetheseedshardenandthefruitlosesflavorKeeping the vines picked stimulates them to produce until frost killsthemthepresenceofbigripecukesonthevineshaltsfruitproductionDaystoharvest50ndash70dependingonvarietyEachcucumbervinebearsseparatemaleandfemaleflowers(exceptforcertainall-femalehybrids)Nofruitsareproduceduntilthefemaleflowersappear(identifiablebyatinycucumberbeneath theblossom)Since thevinesgrowfromthe tiponlydonotbreak their tipsoffas thiswill stop theirgrowthToavoidspreading disease do not handle the vines or harvest the fruits whentheyarewetDespiteoldwivesrsquotalestothecontrarycucumbersdonotcrosswithsquashandmelons

GarlicGarlicshouldbeplanted in the fall inasunnyspotwithwell-drainedrichloamysoilTopreparetheclovesforplantingfillajarwithwateratablespoonofbakingsodaandatablespoonofliquidseaweedandsoakthemforabout3hoursThiswillhelpprotectthemfromfungaldiseasesPlanteachclovewiththepointedtipfacingupThetipshouldbeabout2inbelowthesoilsurfaceTopwithmulchInthespringmakesure the garlic bed staysmoist In early summer you should see curlysprouts coming out of the ground Thesemature into long thin stalksthatshouldbetrimmedandcanbeusedincookingInlateJuneorearlyJulyyoursquollnoticetheleavestuningyellowish-brownWhentheyrsquoreabouthalfturneddigupthebulbstietogetherthestalksandhanginashadydryplacefor4ndash6weeksTheycanthenbestoredinacooldryplaceforseveralmonths

Ginger Buy a piece of organic ginger root Look for one that isplumpandfirmSoak itovernight inwarmwaterBudsshouldbegintoformYoucanplantgingerinapotorifyouliveinatropicalclimateinthegroundPlantthegingerinashadyspot1ndash2inbeneaththesoilwiththeeyebudspointingupPlanteachrootabout12inapartIfthereareseveral eyebudson your root you candivide it into a fewpieces andplanteachWater lightlyThesoil shouldstay fairlydryuntil theshootsbegin toappear thenwatermoreheavily Inaboutayear yourgingerplantshouldbe2ndash4fttallYoucandiguptherootstouseafterabout8monthsbutthelongeryouwaitthebiggertherootwillget

Kale A good source of Vitamin C and thiamin Kale can toleratesummerheatandisextremelycold-hardyItcanberaisedasaspringorfallcropSowinspringassoonassoilcanbeworkedfrac14indeep1 inapartinrows20inapartthinto12inbetweenplantsAbout5ftofrowperpersonshould furnishanadequatesupplyFor fallandearlywinterharvesting sow in midsummer Harvest by taking entire plant or bycuttingtheouterleavesonlyleavingtheinneronestodevelopDaystoharvest60ndash70dependingonvarietyKalecanbecoveredwithstraworburlapandkept freshandgreen in thegardenuntil verycoldweatherSouthofVirginiathisprotectionisusuallynotnecessary

Lettuce A cool-weather crop available in either head or looseleaftypesandinmanyvarietiesofeachAllvarietieswillprovideabountifulharvestofsaladgreensuntilsummerheatstimulatestheplantstoflowerwhichmakes them tough and bitter Lettuce can also be sown in latesummerfora fallcropLettuce isoneof theeasiestvegetablestoraisefromseedSowthinlyinearlyspringfrac14indeepinrows16inapartThingraduallyto12inbetweenplantsforlooseleaftypes16ndash18inforheadtypes(Headlettuceisoftenstartedindoorsinflatsandsetoutwhenthesoilisreadytowork)ThinruthlesslymdashlettuceneedsalotofroomtogrowinThinningsmaybetransplantedorusedthriftilyinagarden-freshsaladTo be tender and free from bitterness lettuce should grow quickly ItneedsplentyofwaterandnitrogenTokeepleaflettuceproducingforamaximumlengthoftimeharvestonlytheouterleavessothattheplantcontinuouslyproducesnew leaves foruseWithhead lettuce theentirehead must be harvested Head lettuce is more sensitive to heat thanlooseleaf lettuce The growing season for both types can often beprolongedbyplantingtheminapartlyshadedareaofthegardenDaysto harvest 40ndash83 For a fall crop sow inAugust Lettuce seedswill notsprout when the soil temperature is more than 80degF but they can beforced to germinate by chilling them in the refrigerator in damp peatmossandsandforfivedays

MintMintplants areperennials and tend to spread like crazyMostvarietiesarehardyinZones3ndash8ChooseacoolspotinpartialshadeandbesurethesoilismoistandloamyItrsquoseasiesttostartwithapottedmintplantorcuttingsfromafriendrsquosplantKeepthempottedortransplanttothegardenHarvesttheleavesasdesired

Peppers A frost-tender crop that needs a long warm growingseasonIntheirtropicalhomepepperplantsareperennialsandreachthesize of small trees In the mainland United States they are raised asannuals and grow about 2 ft tall There are sweet and hot types ofpeppers All varieties have much the same cultural requirements astomatoestowhichtheyarerelatedTheydobestonaslightlyacidicsoilwithfullsunandplentyofmoistureFormostareasoftheUnitedStatespeppers should be started indoors about eight weeks before the lastexpectedfrostdateandsetoutinthegardenwhenthesoiliswarmTheplants should be 18ndash24 in apart in rows 24ndash36 in apart Three to fiveplantsperpersonaresufficientThefruitsofbothsweetandhotpeppersmaybeharvestedatanystageofgrowthSweetpeppersalsoknownasgreenorbellpeppers turnredoryellowatmaturityAtthisstagetheyaresweeterSomehotpeppersturnredoryellowsoonafterthefruitsareformedBecarefulwhenpickingpepperstheplantsarebrittleandyoumayendupwithawholebranchinyourhandinsteadofafruitYoucanavoidtheproblembycuttingthefruitsoffnotpickingthemPeppersaretemperamentalplantsTheyset fruitonlywhennighttime temperaturesarebetween60degand70degFIftheydonotgetenoughmoisturetheydropblossoms and fruits However under favorable conditions they bearplentifully Sweet peppers are rich in Vitamin C and freeze well hotpepperscanbestoredbystringingthemupandlettingthemdryInfallsweet peppers can be kept for two to three weeks by pulling up theentireplantandhangingitrootsuppermostinacool(butnotfreezing)indoor location Pepper plants can be grown indoors in pots inwintertimeorwheregardenspaceislimited

Pumpkin A kind of squash first cultivated by American IndiansWhethertheyarethevineorbushtypepumpkinsrequireagreatdealofspacehoweverinasmallgardentheycanbegrownonatrelliswiththefruits supported by slings Pumpkins grow 7ndash24 in in diameterdependingontypeIngeneralthesmallervarietiesarebetterforeatingLarge pumpkinswere used for stock feed on the old-time family farmTherearealsospecialvarietiesthatareraisedfortheirtastyseedsFrost-tenderasareallmembersofthegourdfamilypumpkinsshouldnotbeplanteduntilalldangeroffrostispastandthesoiliswarmTheymaybestartedindoorsthreetofourweeksbeforethe lastexpectedfrostdateForoutdoorplantingplantseedsinhills8ndash10ftapartforvinetypes4ndash6ftforbushtypesPlantsixseedstothehillwhenseedlingsareabout6in tall thin out all but the two or three strongest ones A shovelful ofmanureorcompostmixedinwiththesoilwillgettheplantsofftoagoodstartForpumpkinsstarted indoorsusetwoorthreetoahillPumpkinsmayalsobeplantedinrowswith3ndash4ftofspacebetweenplantsandatleast6ftbetweenrowstoallowroomforthesprawlingvinesMulchingisrecommendedtokeepdownweedsconservesoilmoistureandkeepthefruitsoffthedirtOntheold-timefarmpumpkinswereoftenplantedwithcornapracticesettlershadlearnedfromtheIndiansTogrowhugeexhibition-typepumpkinsplantseedsofalargevarietysuchasBigMaxorMammothAllowonlyonefruittodeveloponeachvineandwatertheplants heavily Pumpkins are normally left on the vine until the vine iskilledbyfrostordeterioratesfromage(Thefruitswiththeirthickskinsarenotharmedbyalightfrost)Thebestpracticeistocutthestemafewinches above the fruit Store pumpkins in a cool dry place Days toharvest100ndash120formostvarieties

SpinachAhardycool-weathervegetablethatyieldsbothspringandfallcropsSpinach is rich inVitaminAandagoodsourceof ironMostspinachcontainssmallamountsofoxalicacidanagentthatcauseslossofcalciumfromthebloodNewstrainsareavailablehowevertheyhavealmost none of this substance Spinach thrives on well-drained fertilesoilswith plenty of organicmatter The soil shouldbe slightly acid onveryacidorveryalkalinesoilsspinachdoespoorlyPlantseedsfourtosixweeks before the last expected frost datefrac12 in deep and about 1 inapart inrows14 inapartThinto4 inbetweenplantsHarvestspinachby picking the outer leaves as soon as they reach edible size Shouldbudsformatthecenteritisasignthattheplantwillsoonbolt(sendupitsflowerstalk)anditsleaveswillbecometoughandunpalatableAtthebudstagetheplantsarestillgoodandcanbesalvagedbypullingthemup or cutting them off at ground level Long days and hot weather incombination stimulate spinach to bolt For a fall crop plant in lateAugust or early September Because of its short growing life spinachshouldbeplantedinsmallbatchesattwo-weekintervalsSpinachcanbegrown as a winter vegetable in areas where temperatures do not dipmuchbelowthefreezingpointDaystoharvest40ndash50

Strawberries Purchase young strawberry plants to plant in thespringafterthelastfrostTrytofindplantsthatarecertifieddisease-freesincediseasesfromstrawberriescanspreadthroughyourwholegardenStrawberries thrive with lots of sun and well-drained soil If you haveaccess toagentlesouth-facingslope this is idealTill the top12 inofsoilIfyouplantedacovercropturnunderalltheorganicmatterIfnotbesuretoaddmanureorcomposttoareacharichslightlyacidicsoilDiga5-to7-inwidehole foreachplant It shouldbedeepenough toaccommodatetherootsystemwithoutsquishingitPlacetheplantintheholeandfill inthesoiltampingitdowngentlyaroundtheplantSpaceplantsabout12inapartonallsidesTherootswillshootoutrunnersthatproducemoresmallplantsToallowtheplantstofocustheirenergyonfruit production snip the runners and transplant or discard any newplants An alternate planting method is the matted-row system ThismethodrequireslessmaintenancebutoffersaslightlylowerqualityyieldSpaceplantsabout18inapartallowingtherootstoshootoutrunnersand produce new plants If planting more than one row space themthree to four feet apart To aid picking and to keep the plants fromcompetingwitheachotherpruneouttheplantsontheouteredgesofrowsbysnippingtherunnersandpullingouttheplants

TomatoesTomatoesareamongthebestyieldersofallvegetablesbutneedalonggrowingseasonwithmoderatetemperaturesmdashtheywillnotsetfruitwhennighttimetemperaturesarebelow60degForabove75degFtomanyagardenerrsquospuzzlementanddismayYearsofexperimentationresearchandcontrolledbreedinghaveresultedinaprofusionofspecialvarietiesTomatoesareavailable that range in size fromgiant1-lbBigBoy hybrids down to tiny plum and cherry tomatoes There are egg-shapedandpear-shapedtomatoesInadditiontothefamiliarredthereareorangeyellowandpinktomatoes(orangeandyellowtypestendtobe sweeter with less bite) There are bushy dwarf strains that can begrown in a pot or window box Early midseason and late-ripeningvarieties have also been developed Most early types are so-calleddeterminate tomatoesmdashthe vines grow to a certain length bear theirfruit over a short period and then die Midseason and late-seasonvarietiesareusuallyindeterminatemdashthevinescontinuetogrowandbearfruituntiltheonsetofcoldweatherstopsthemSincetomatoesarekilledbyfrostandgrowpoorlyatcoolertemperaturestheyareusuallystartedindoorsinallbutthewarmestpartsofthecountryStarttheseedssixtoeightweeksbefore the last expected frost date and set outwhen theweatherissafelywarmTosavetimeandtroubleyoucanbuyready-to-plantseedlingsatmostgarden-supplycentersandsupermarketsandatmany neighborhood stores as well However only the top-sellingvarietiestendtobeavailable

TomatoesdobestinslightlyacidicsoilandneedplentyofwaterBeforesetting out the seedlings dig compost well-rotted manure or damppeatmoss into the soil to improve itsmoisture-holding capacity Placethe plants 2ndash3 ft apart in rows 3 ft apart The vines may either beallowedtosprawlonthegroundwhichgivesahigheryieldortrainedonstakesfencesorothersupportsApopularmethodistotrainthevinesonacircularldquotowerrdquoofheavywireTheadvantageoftrainingisthatthevines yield cleaner fruit andareeasier to inspect andpickMulching ishelpful especially if the vines have been left to grow on the groundTomatoesthataretrainedabovethegroundshouldbeprunedtooneortwomainstemsThisisdonebypinchingorcuttingoffthesuckersnexttothemainstems(Suckersareshootsthatgrowinthejointswheretheleaf stemsmeet themain stem if allowed to grow they divert energyfrom fruit production) Suckers should be pinched off throughout thegrowing season However do not remove foliage to let sunlight reachthe fruits Instead of aiding them to ripen it causes sun scald a

discolorationandtougheningof theskinTomatoesare ripewhentheyseparate easily from the stem If cool or rainyweatherdelays ripeningtheymaybepickedassoonastheystarttochangecolorandripenedona sunny windowsill To pick unripe tomatoes twist them off the vineTomatoescanbestoredforseveralweeksinfallbypullinguptheentireplantandhangingitupsidedowninacoolshadyplaceThetomatoeswill ripen slowlyon the vineUnripe tomatoesmay alsobepicked andstoredinasinglelayerRichinVitaminsAandCtomatoesareexcellentforcanningandfreezingDaystoharvest52ndash90dependingonvariety

Watermelon One of the gourd family raised for its sweet juicyfruitWatermelonsneedawarmgrowingseasonplentifulmoistureandfull sun for proper growth and flavor (even a light frost can kill them)Standardmelonsreachsizesof20lbandupandarebestgrowninthewarmersectionsofthecountryForcoolerregionsmidgetvarietiesareavailableTheyweigh4ndash15lbandmatureinashortertimeInallbutthewarmestareaswatermelonsshouldbestartedindoorsaboutfourweeksbefore the last expected frost date and set out when the nights arereliablywarm (above 55degF)Watermelons are usuallyplanted in hills atleast 6 ft apart in each direction two seedlings to a hill If planted inrowstheplantsshouldbe2ndash3ftapartinrows6ndash7ftapartMulchisveryhelpfulinpreventingthefruitfromrottingThereisnosurewayoftellingwhen a watermelon is ready to harvest One traditional method is tothump the melon a hollow sound indicates it is ripe Another is toexaminetheundersideofthemelonWhenitturnsyellowthemelonisprobablyripeDaystoharvest70ndash95dependingonvariety

RecipeIndex

AntioxidantRush94ArthritisBlaster82Blueberry-LemonadeIcePops109CalciumKing104CarrotGingerJuice71CarrotPearJuice71ColdBlaster73CucumberRefresher69EnergyBlast75GentleGreenDetox67Ginger-CantaloupeJuice105GreenDreams107GreenGrapefruitDelight101GreenMachine93GreenZinger63HairMiracleGrow79HappyBelly88HydratorThe83JuicePulpSorbet115LettuceLover99LovelyLocksHairJuice79LusciousLawnJuice86MangoCornandBlackBeanSalsa112MelonRefresher97MelonZingerPopsicles111MetabolismMadness91MintMagic61MorningSunrise65Nerves-Be-Calm81PearDelight95Popeye100

PulpCrackers116PurplePunch88RedVelvet84SinusClearer105SkinClearingPotion74SkinnyGreenLemonade77StrawberryLemonade77SuperFiberMuffins114SweetSatisfaction86TropicalBeet84TropicalOrangeIcePops110TropicalPunch95UlcerHealer87VeggieDip116VeggiePulpBurgers113VeryBerry103VirginBloodyMary89YouthElixir75

• HalfTitle
• Title
• Dedication
• Copyright
• Contents
• Part1 All About Juicing
• • The Benefits of Juicing
  • Choosing a Juicer
  • Choosing Produce
  • What NOT to Juice
  • A Few Cautions
  • What About All That Pulp
  • Tips for a Juicing Detox
  • Healing Chart
  • Produce Nutrition Guide
  • The Recipes
  • • Part II Gardening Guide
    • • The Benefits of Growing Your Own
      • How to Start Your Own Outdoor Organic Garden
      • Growing in Containers
      • Microgreens Sprouts and Wheatgrass
      • Planting and Harvesting Guide
      • • Recipe Index