Category: Vegetables

The Biggest and Sweetest is NOT Always the Best When it Comes to Fruits and Vegetables

 

When compared with many foods, fruits and vegetables are unequivocally healthy. But look more closely and you’ll find a wide variation in how nutritious they are. This variation is given short shrift by most health campaigns, which focus on nudging people toward eating fruits and vegetables and less junk food, period. Unfortunately, the devil is in the details. I think most of us, including my 4-year-old, are adept at distinguishing between unhealthful junk food and the merits of fruits and vegetables. But we don’t give much thought to which types of fruits and vegetables (and which varieties) are most nutritious.

Tote of multiple varieties of cauliflower.

If you’re like me, you think just because something is a fruit or vegetable then you can eat as much of it as you want to. For instance, mandarins and super sweet corn, albeit a fruit and a vegetable, veer toward junk food in terms of sugar content. One medium mandarin has 9 grams of sugar, on par with one standard Reese’s cup, which contains 10 grams of sugar. One large white ear of corn contains just about as many carbohydrates (25 grams) as half of a bagel (27 grams). Granted, they do contain more fiber and nutrients than junk food.

Simple slogans from the U.S. Department of Agriculture encourage us to fill half of our plate with fruit and vegetables each meal (a little more vegetables than fruit). This gives us the idea that as long as we eat a certain amount of any fruit or vegetable at each meal, then we have our bases covered and will be healthy. Continue reading

All About Alliums—Knowing Your Onions, Shallots, Garlic and Leeks

 

Alliums are the vegetables we can’t do without–onions, garlic, chives, leeks, and shallots. They are so called because they belong to the genus Allium. We add them to pizza and pasta, soups and stir-fries, and Thai and Indian cuisine. So why not make some space for alliums in your garden this year?

Siberian Onions growing in the Georgeson Botanical Garden in Fairbanks, Alaska.

Siberian Onions growing in the Georgeson Botanical Garden in Fairbanks, Alaska.

They are easy to grow but you must first know how to start them. There are several ways.

You can plant onions, shallots, leeks, chives, and Siberian onions from seed. Garlic, on the other hand, does not produce fertile seed so you must plant garlic cloves. Seeds should be started inside about 10 weeks before transplanting outdoors.

But seeds aren’t your only option. I don’t have the patience for starting alliums from seed so I buy sets or dormant plant bundles which can be planted directly outside and show visible, daily growth. Sets are dried, half-grown or baby onions. If growing onions, shallots, or leeks, you can grow them from semi-dried or dormant plants that come in bundles of about 50 or 60 plants. If kept cool and dry, you have up to one week before they need to be planted. You can also buy live transplants, but this is likely more expensive than sets or dormant plants. Continue reading

Want to Grow More Food? First, Make a Plan!

 

There are so many reasons to grow more of your own food. It’s healthy, it can improve your food security, and it it can be highly rewarding. If you’re hoping to ramp up your production to make a bona fide contribution to your diet, first make a plan.

Containers of Raspberries, strawberries, saskatoons, currants and rhubarb harvested in late summer.

I created a completely customizable Google Sheet to help you do this. Based on the size of your family and preferences for various vegetables and berries, the sheet will help you calculate how much row and square footage you’ll need to grow enough food to reach your desired goals. You’ll have to make a copy of the sheet or download the sheet to enter your numbers and you will need a google account. Continue reading

Step Aside, Kale—Cauliflower is the New Favorite

 

First it was kale cupcakes, kale calzones and kale chips. That was then. Now it’s cauliflower pasta, cauliflower steaks and cauliflower pizza.

A head of green romanesco cauliflower shows off intricate geometric patterning.

There are many varieties of cauliflower – many of which grow well in Alaska. This is a Romanesco Cauliflower.

Why the cauliflower craze? When compared with kale, although not quite as nutritious, cauliflower is less overpowering both in taste and in texture. If you’ve ever added a cup of kale to make your smoothie just a little bit healthier, then you know what I mean. With a little help from a good blender or food processor, you can make cauliflower into a silky smooth, ricelike or a hearty texture, depending on what your dish requires.

The rise of cauliflower is also no doubt due to ubiquity of carb-limiting or eliminating diets. Cauliflower is bland and white — kind of like mashed potatoes, pancakes, biscuits, rice, pasta and pizza dough—all big no-nos in many diets today. Google to find the type of recipe you want. For example, search for “cauliflower rice.” My favorite ways to use cauliflower are cauliflower biscuits, creamed cauliflower cashew soup and birbal kee khitcheree, which is a fantastic Indian dish that unites one of my other favorite ingredients, lentils.

Another nice thing about cauliflower? You can fill up while limiting your calories and maximizing your nutrients. According to the U.S. Department of Agriculture, a big head of cauliflower is about 200 calories and contains 16 grams of protein and fiber. Notably, cauliflower is very high in potassium and also a great source of vitamin C (nearly as much as an orange) and folate. Continue reading

Asparagus is Worth a Try in a Warm, Sunny Garden

 

Rhubarb patches are common in Alaskans’ backyards, but not asparagus patches. Like rhubarb, asparagus is an edible perennial and, if not quite as reliable or prolific as rhubarb, is certainly one to consider. The beauty of perennials is that once they’re established, they’re relatively easy to maintain and you’ll be harvesting them around the time you’re planting annual vegetable crops. Perennials do require more upfront work than annuals.

Asparagus ferns growing in plastic mulch at the Georgeson Botanical Garden in Fairbanks, Alaska.

Asparagus ferns at the Georgeson Botanical Garden in Fairbanks, Alaska.

In 1995 Pat Holloway described asparagus as “finicky” in Fairbanks and I asked her recently if this was still true. She said yes and explained: “Warmer winters are one thing, but they are like peonies–they need snow cover. We have had spectacular successes on our warm south-facing slopes until we lose the snow then everything is wiped out. If we keep getting these 40 below spells, and there is no snow–not good. At my house–1000 ft elevation, I can’t grow it worth a darn even though I rarely get to minus 25. I get these wimpy stalks that make great feathery fillers, but not much else. They survive, but just barely. I think it is worth trying on the good, warm sites, but don’t be surprised if it doesn’t work.” See what a difference a high tunnel in Homer, Alaska makes in how well asparagus grows in Homer, Alaska.

There have been just a couple asparagus trials done in Alaska that I’m aware of–in the 90’s by Pat Holloway and more recently the Alaska Plant Materials Center starting in 2014. Most of the varieties trialed in the 90s aren’t readily available anymore. Jersey Giant was one of the top performers in these earlier trials and in 2014 so that is probably a good bet. Compared with crowns planted in the same year, Viking KB3, an open pollinated variety, yields were highest. Both Jersey Giant and Viking KB3 are available from Daisy Farms, along with many of the varieties trialed more recently by the Alaska Plant Materials Center. Continue reading

Corn—The Holy Grail of Alaska Gardeners

 

Growing corn in Alaska is a pain in the neck. If you’re lucky, the summer is hot and you get a few ears. If you’re not lucky, and the summer is cold and rainy, you get zilch. Either way, a lot of effort and garden space goes into your attempts with mixed results.

Heidi Rader hold two flats of corn seedlings and prepares to plant seedlings in a prepared garden bed with bright blue sky in the background.

Heidi Rader prepares to plant corn seedlings. They were seeded in a greenhouse on May 4th and planted on June 3rd and were a tad larger than ideal. Photo by Glenna Gannon.

Still, Alaska gardeners’ eyes light up when you talk about growing corn in a way you don’t see when you mention, say, kale, which is so much more reliable, nutritious and higher-yielding. Maybe part of the allure of growing corn is the challenge. Or maybe that it’s about 10 times sweeter than kale. If you get a twinkle in your eye when you hear corn-growing talk, here are some things you should know.

First, you will want to choose a variety that matures in around 70 days or less. You’ll also want to consider the genetics of the corn variety you’re selecting and not just for curiosity’s sake. It’s important for predicting cold hardiness, sweetness, seedling vigor (in cold soils), the shelf life or rate that sugar turns to starch and isolation requirements. I’m not going to lie, it’s a little bit confusing, but Delaware Cooperative Extension, does a great job of delineating the corn by their genetic traits. Johhny’s Seeds also provides a nice comparison of sweet corn types. Continue reading

One Family’s Extraordinary Commitment to Grow, Gather, Hunt, and Fish for most of their Food in Interior Alaska and to Help Others do the Same

 

When some Alaskans retire, they head south for warmer, easier, sunnier lives. They take their stories and their adventures of Alaska life and that’s enough. But Terry and Paul Reichardt are different. They’ve ramped up what they’ve done for decades – wresting nearly all of their food from the Alaska landscape.

While it’s not unusual for Alaskans to hunt, gather, fish and grow their own food, it is unusual for a family to obtain most of their food this way, especially while working demanding jobs. Paul Reichardt was a chemistry professor at the University of Alaska Fairbanks starting in 1972 and the provost from 1998-2007, and Terry Reichardt founded and ran Love In The Name of Christ for 16 years.

Terry Riechardt poses with two baskets of vegetables from her garden.

Terry Riechardt and the bounty from her garden. Photo courtesy of Terry Reichardt

When the Reichardts settled in the hills above Goldstream Valley in 1973, they grew their own food, in part, to save money. And because it was something Terry had always done. Their garden adapted to the needs and demands of a growing family. Less time meant more weeds, but three kids meant a lot of extra helping hands. Continue reading