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Posts Tagged ‘low calorie’

Lettuce Red Leaf
Beautiful tasty Red Leaf Lettuce

Companion planting is not hard and fast science, but try it for yourself! The luxury of home, or personal gardening, is you can plant as you wish! Rather than row planting, pop lettuces between your Brassicas – that’s broccoli, cauliflower, kale, cabbages! Lettuce is said to repel Cabbage butterflies. While you are at it, throw in some Cilantro seeds! Cilantro repels aphids from Brassicas. Great threesome! Lucky for us, lettuce has few pest problems, so plant, plant, plant!

In winter, especially remember to plant tallest solid leaved plants, ie big brocs, to the back, feathery leaved Cilantro next, short Cabbages and then lettuces, so they all get plenty of short days sun.

Lettuces thrive in cool winter temps. This is the time to plant heading lettuces and delicate thin leaved varieties that you wouldn’t dare plant in summer! Plant flavorful Radicchio now to get the best heads.

Try colorful and different shapes! If you like colors, try Ruby Red or Yugoslavian Red Butterhead that has touches of purple! Bronze Mignonette is lovely! Red Velvet is curly and Red Romaine is gorgeous! Flashy Trout Back is a freckled tease! The names alone make you want to plant them!

Transplanting gets quick results and is easiest, but growing by seed gets you the varieties nurseries don’t carry! Sometimes the nurseries will have something special in you might like a lot. Keep those nursery tags with the name, or make notes in your garden journal, so you can order seeds in case they don’t carry it again.

Growing from seeds! Lettuce seeds have a short shelf life, a year or less. Be sure your seed is fresh! They have two planting depths depending on the variety you choose. Some need a bare covering, strictly no more than 1/8 inch deep. Deep is not quite the word here! Some people don’t bother covering them, but religiously keep them moist until sprouted and rooted! If you have the patience, presprout and head to the garden with tweezers to plant them. And do be careful not to break those tiny roots! Jeepers. Takes a saint and steady hands and eyes! The other varieties require a whole 1/4 inch deep! That’s a little easier on some of our souls. But, they still need to be kept moist, not swimming. Watering tiny lettuce seeds is truly an art. Very light sprinkling. No floating away to low spots. Over seeding lettuce is never a problem. Let them grow a bit, then thin carefully with scissors, don’t pull and disturb the remaining plant’s tiny roots. Eat!

NOTE 1! Dying parts of the brassica family of plants produce a poison that prevents the seeds of some plants from growing. Plants with small seeds, like lettuce, are especially affected by the brassica poison. So keep your Brassica leaves cleaned up, maybe don’t put them in your compost. Plant from transplants directly under Brassicas!

NOTE 2! Put down Sluggo or the cheaper house brand equivalent when you plant! Nothing like thinking they never came up when the slugs had gourmet eating the night the sprouts arrived! Also, if you have birds, install a raised cover of something like aviary wire to keep the birds from snatching them.

Feed? Like many winter crops, lettuce is a hardworking leaf crop. If you harvest cut-and-come-again style, it will produce for quite a time! Likely you gave it well manured, composted soil. If it starts to slow down, leaves yellow, it may need a small feed. If you don’t have digging type predator visitors to your garden, give it some fish & kelp liquid. If you do have ground predators, lay off the stinky fish and use something else. Liquid feeds are best because they go right into the soil where the roots need it now! If you plant more in the same spot, add more manure and compost. Keep your soil light with a good water holding capacity.

Lettuces thrive on water. Again, not swimming, but kept moist. It keeps them growing fast, and the leaves have sweet taste!

Lettuce - Mesclun Mixed Baby Greens

Container - Salad Table, Mesclun, Successive Plantings

Growing Mesclun! Grow it in the ground or up on a table if you have a bad back or predator problems! Build your own? For example, lay out some boards with space between for drainage, or plywood with drainage holes, over saw horses. That’s a height you can live with for harvesting! Grow in flats lined with fiberglass with drainage holes, landscape cloth to keep the soil in, a layer of gravel, then your grow mix. Or order up a readymade raised bed! End of summer you can get great buys! The one above is planted in three successive sections, one after the other. As one is done you plant some more. Steady supply intended! If you put it out in the garden somewhere, you can grow other tasty salad fixings like radish, bunch onions, your favorites, even beets, right under it!

When your lettuces grow to the height you want, 3″ to 6″, cut them off. Let them regrow!

Lettuce Green Star Heat Tolerant, bolt, tipburn and mildew resistant!In summer you want a stronger lettuce, heat tolerant & slow bolting! Lettuce Leaf and Red Sails are good. Jericho from Israel is great. Sierra, Nevada. Parris Island is slow bolting. Green Towers Romaine tolerates moderate summer heat and has some resistance to tip burn and bolting. Green Star, at left, claims ‘superior tolerance’ to heat, bolting and tipburn, plus resistance to downy mildew races 1-18. And, it wins the beauty award!

Lettuce is a super food! It helps with weight loss since it is low calorie and the fiber content gives a feeling of fullness as well as being heart-healthy! Lettuce protects your eyesight! It is high in Beta-carotene and regular consumption of beta-carotenes is known to lower risks of macular and degenerative eye diseases. It is highest in Vitamin K for your bones and blood. Lettuce is alkaline forming in your body promoting good energy levels, clear thinking, good sleep and youthful skin!

Yes, red varieties have advantages! Per HeathWithFood.org: Red oak leaf lettuce has been shown to possess exceptionally strong antioxidant properties. A group of scientists from Spain found that the red-leafed lettuce varieties (red oak leaf and lollo rosso) had the highest antioxidant activity among the tested cultivars. The red-leafed varieties also had the highest total phenolic content, which may explain the extraordinary antioxidant properties of these varieties. This study covered five varieties of lettuce (iceberg – the LEAST nutritional value overall, romaine, continental, red oak leaf, and lollo rosso) and one variety of escarole (frissé).

Organic, home grown is best, of course! Commercial lettuces typically have high levels of pesticides. Leaves start to lose nutrients as soon as they are harvested. Wash, refrigerate, eat ASAP! Don’t store lettuce near fruits that produce ethylene gases (like apples). This will increase brown spots and speed up spoilage. Cut-and-come-again gardeners are doing the right thing! Outer leaves have the highest phytonutrient content and antioxidant properties. Oh, and use oil-based salad dressings to make the fat-soluble carotenoids in lettuce more available to your body.

Commercial FYI Lettuce is the third most consumed fresh vegetable in the United States, behind tomatoes and potatoes. California accounted for 71 percent of U.S. head lettuce production in 2013, followed by Arizona producing nearly 29 percent. These states also produce over 98 percent of the leaf lettuce in the U.S. The California drought may cause some changes in those figures…. The most important vegetable crops grown in the state are lettuce and tomatoes.

In your kitchen…. Truly, when it comes to salads, the only limitation is your imagination. Use a variety of lettuces, add your favorite foods – vegetables, fruits, seeds, nuts, grains, croutons, meats or cheeses! Put nutritious red romaine lettuce in your green smoothies. Lettuce is the most beautiful garnish, laid under and around just about any cool dish! And, it is a superb sandwich layer peeking out, just inviting a bite!

In the interest of world peace, a Thich Nhat Hanh quote: When you plant lettuce, if it does not grow well, you don’t blame the lettuce. You look into the reasons it is not doing well. It may need fertilizer, or more water, or less sun. You never blame the lettuce. Yet if we have problems with our friends or our family, we blame the other person. But if we know how to take care of them, they will grow well, like lettuce. Blaming has no positive effect at all, nor does trying to persuade using reason and arguments. That is my experience. No blame, no reasoning, no argument, just understanding. If you understand, and you show that you understand, you can love, and the situation will change.

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The Green Bean Connection started as correspondence for our SoCal Santa Barbara CA USA, Pilgrim Terrace Community Garden. All three of Santa Barbara city community gardens are very coastal. During late spring/summer we are in a fog belt/marine layer area most years, locally referred to as the May grays, June glooms and August fogusts. Keep that in mind compared to the microclimate niche where your veggie garden is. Bless you for being such a wonderful Earth Steward!

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Chard is the bouquet of the Garden!  Whether it is all green, a white stemmed Fordhook Giant, or Bright Lights/Neon from white to neon pink, bright oranges and reds, brilliant yellow, it is glorious!  And it’s not just another pretty face, it’s a prodigious producer, Cut-&-Come-Again, and again, and again!  In our SoCal clime, it acts as a perennial, sometimes living for several venerable years!  Low calorie, it is packed with vitamins K, A, C, E, and B6.  Chard is also very good source of copper, calcium, phosphorus, and a good source of thiamin, zinc, niacin, folate and selenium!

Chard is a top producer per square foot!  It is a fast prolific crop maturing in only 55 days!  It tolerates poor soil, inattention, and withstands frost and mild freezes.  But it likes a rich sandy loam soil – well manured and composted with worm castings added.  It likes lots of consistent water, full sun, and plenty of space!  A healthy chard, will take a 2 to 3’ footprint, more if it is a Fordhook Giant!  At 28” tall, it makes a shadow, so plant accordingly!  Some varieties, like Fordhook, have crumpled leaves, lots of leaf per space, like curly leaf kale, lots of return per area used.  Others have a flatter leaf.  Rhubarb chard has a narrower midrib.

Chard seeds are actually a cluster of seeds (like beets) and will produce more than one plant, so thinning and/or micro greens is part of the story!  Spacing will determine the size of your plants.  Too crowded, shading each other, they will be smaller.  With full space, they will produce to feed an army!  If you are harvesting baby chard leaves on a regular basis, space them 2″-4″ apart, or 8″-10″ if you plan to harvest less often.  Generally, row planting chard is not your best choice because of leafminers.  See below….  Plant them here and there; interplant with stinky herbs!  Sow chard seeds ½” deep; germination will take 5-16 days.

Leafminers are the bane of chard, spinach and beets.  Plant so your neighboring plants leaves don’t touch each other.  This is NOT a plant to row crop.   Leafminers flies just lay eggs from one plant to the next.  Separate your plants into different areas, biodiversely; interplant with herbs.  They are so pretty I put them where they can be seen the most!  You know you have leafminers when you see their trails or brown patches on the leaves as the miners burrow between the leaf’s layers.  Remove those sections and badly infested leaves immediately.  Keep your chard harvested and well watered to keep it growing and producing fast, sometimes outgrowing the leafminers.  Give it plenty of worm castings both in the surrounding soil and on the surface.  Cover the surface with a thin layer of straw to keep the castings moist.  Some say soft fast growth is perfect habitat for the miners, but chard is meant to be a fast grower with plenty of water to keep it sweet!  So if you can’t eat it all, find a friend or two who would appreciate some and share your bounty!  Or remove plants until you have what you can keep up with.  Plant something else delicious in your new free space!

Details from U of Illinois Extension:  Spinach and Swiss chard leafminer flies are 1/2 inch long and gray with black bristles. This leaf miner lay eggs on the underside of the leaves side by side singly or in batches up to five.  One larva may feed on more than one leaf.  After feeding for about two weeks, the larvae drop from the leaves onto the ground where it pupates and overwinters in the soil as pupae. In spring, they appear from mid April to May and they cause serious damage compared to the other generations that appear later.  [The life cycle is only 2 weeks long, and they can have five to ten generations per year!  That’s why you immediately want to remove infected parts of your plant, to stop the cycle!]   Cornell Cooperative Extension

Slugs & snails are chard’s other not best friends.  Irregular holes in the leaves, that’s the clue.  Remove by hand, checking the undersides of leaves and down in the center area where new leaves are coming.  I chuck ’em where our crows gourmet on them.  Or use Sluggo or the cheaper store brand of the same stuff.

Harvest chard quickly, rinse, pack loosely, get it into the fridge.  Do not store with fruits, like apples, and vegetables that produce ethylene gas.

Let your most wonderful chard go to seed!  It will likely get as tall as you are!  Let the flowering clusters turn brown and hand harvest your anticipated number of seeds you would like, plus some extras in case, and some for giveaway or trade!  The seeds are viable for 4 to 5 years if you keep them cool and dry.

Chard is young-leaf tender in salads, mature-leaf tasty steamed and in stews, sautéed, and in stir fries.  Some people eat the leaf midrib, others cut it out, use it like celery, stuff and serve.  And there’s always chard lasagna….

6-Large Leaf Chard Lasagna 

Oil your baking pan
Lay in flat uncooked lasagna noodles to fit, cover bottom
Remove stems, lay in 3 unchopped chard leaves, more if your pan is deep enough
Sprinkle with chopped fresh basil leaves Sprinkle with chopped onion, garlic bits
Spread with flavorful cheese of your choice
Spread with zesty tomato/pizza sauce of your choice
Repeat.  Pile it high because the chard wilts down
Top with onion slices, tomato slices, or whatever pleases you
Sprinkle with Parmesan

Bake at 375 for 45 mins
Let cool for 20 mins, EAT!

If you don’t eat it all, freeze serving sizes

Instead of chard, you can use spinach, fine chopped kale, strips or slices of zucchini or eggplant!

Have a tasty day!

Next week, Garden Tools Specially for Women!

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