100 Organic Plants You Can Grow & Eat Style ORGANIC FIELD GUIDE CREATED BY MILO SHAMMAS ABOUT THE AUTHOR GROW IT EAT IT LOVE IT We are what we eat! Plant Directory Alfalfa Sprouts . 06. Fennel . .17 Pears . .52 Almonds . 08. Figs . 36. Peas . .54 Aloe Vera . .04 Garlic . .55 Peppers . 56. Apples . 10. Ginger . 55. Persimmons . .58 Apricots . .12 Globe Artichokes . .65 Pistachio Nut . .59 Arugula . 05. Grapefruit . .38 Plums . 60. Asparagus . .14 Grapes . 63. Pomegranate . .62 Avocados . 16. Guava . .67 Potatoes . 64. Bananas . .24 Horseradish . 69. Pumpkin . 66. Basil . .05 Kale . .40 Quince . 61. Beans . 18. Kiwi . 71. Radicchio . 68. Beets . .20 Lavender . .69 Radishes . 70. Blackberries . .07 Leeks . .73 Raspberries . 72. Blueberries . .13 Lemon Grass . 75. Rhubarb . .74 Bok Choy . .22 Lemons & Limes . .77 Rosemary . 57. Broccoli . 26. Lettuce . .37 Rutabaga (Swedes) . .76 Brussels Sprouts . .28 Licorice . .47 Sage . 35. Burdock . .11 Loquat . 41. Scallions . 53. Cabbage . 30. Marjoram . 43. Shallots . 57. Cacti . 09. Mango . 42. Spinach . 82. Living well through good diet and exercise is a conscious from a factory farm? Is it fed GMO grains or raised in inhumane decision we hopefully make at a young age, so our body can conditions? If he doesn't know, it means he doesn't care, and Carrots . .31 Melons . 44. Squash (Summer) . 84. have the longest lasting, positive influence from the choices that’s no place to gamble with your health. Cauliflower . .32 (Cantaloupe & Honeydew) Squash (Winter) . .85 we make. Every good decision gives us the best chance at a For a deeper dive, talk to the produce manager and ask him Celery . .15 Mint . 43. Strawberries . .86 healthy, long life. Everything counts in small amounts. where the produce comes from? What’s the farm’s name? Are (peppermint) Our connection to our food is critical whether we grow it all, they using organic fertilizers, soils and insect killers? Do they Chamomile . .15 Sunflower . .79 which is almost impossible in modern day America, or if we practice recycling on their farm so their footprint is small, and Cherries . .19 Mustard . .45 Sweet Potatoes . .81 simply know where it is coming from and the people behind it. core purpose is to be profitable as well as sustainable? If he Chives . .21 Nectarines . 46. Swiss Chard . 83. This is a concept we can practice every day. If you buy a food doesn’t know, he doesn’t care. Don’t support his store until he product, know where it is coming from. has an answer! Cilantro . 21. Okra . .50 Tarragon . 49. Ask the butcher at the local supermarket a few questions Or the best and safest thing to do is to simply grow as much Collards . 23. Olives . 49. Thyme . 87. like, where his chicken comes from? What’s the farm’s name? as you can yourself. Fill every pot and space in your yard with Corn . .25 Tomato . .88 Is it certified organic by a non-profit agency? Or ask the hard healthy soil and get as many varieties of edible plants growing Onions . 48. questions to get full transparency and the truth about what you year-round as you can. Take control of your destiny through Cucumber . .27 Oranges & Tangerines . 78. Turnips . .90 are about to buy and put inside of your body like, is this chicken clean and pure eating. Dandelion . .23 Oregano . 39. Walnuts . 89. Dill . .29 Parsley . 51. Watercress . 91. Milo is the founder & CEO of Dr. Earth Company, an organic fertilizer, Eggplant . 33. Parsnips . .80 Watermelon . .92 soil and pest control company dedicated to serving the higher purpose Endive . .29. Peaches . 34. Wheatgrass . 93. ™ of sustainability. He has dedicated his life to spread awareness and empower individuals interested in healthy living with the tools Published by: necessary to better their lives. In addition to this publication, Milo is © 2019 Cedar House Press | All Rights Reserved Organic Publisher CEDAR HOUSE PRESS To contact Milo Shammas: and Activist an accomplished writer for Forbes magazine and author of two books. A Subsidiary of Shammas Enterprises [email protected] | 707.446.1419 PO Box 460, Winters, CA 95694 NON To contact Milo Shammas or to purchase one of his books online, visit miloshammas.com GMO miloshammas.com Project VERI F I E D nongmoproject.org KEYLINE DOES NOT PRINT. INDICATES WHITE BORDER AROUND LOGO ART. ORGANIC FIELD GUIDE 1 COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT We cannot always build the DOZENS OF future for our youth, but we can 100 Plants You build our youth for the future. HEALTHY – Franklin Delano Roosevelt RECIPES Can Grow & Eat TO TRY For Health and Well-Being GROW IT EAT IT LOVE IT The essence of this field guide is to provide you accessible health through the backyard garden. Any good local nursery Disclaimer of Liability can easily understand and guide you to a seed rack, a 4-inch This book offers information and recommendations container or a fruit tree in a 5-gallon bucket to get you started. on the general relationships among food, human and Instead of the Latin botanical names that are correct and give animal health, and disease prevention. Some information an air of proper taxonomic designation, we use the simple is based on the author’s personal and professional common names that Uncle Joseph or Aunt Rosette may have experiences. Additional information on the composition mentioned at Thanksgiving dinner. You can easily remember and contents of foods and the results of research on and repeat the names to the local nursery or farmers market the health effects of various foods in one’s diet come seller to grow or buy that plant with ease and no further from sources the author and publisher believe to be reference. You might call this “gardening for the rest of us.” reputable and accurate. However, each person has his The list aims to cover the top 100 fruits, vegetables and herbs or her unique biochemical makeup and health that you can easily find at most nurseries across the United history. Whether the reader should use any States that will grow in most regions. fact, recommendation or inference in this The list is easy to use and understand. With more than 80,000 book as a guide to his or her own health edible plants around the earth, even an extensive encyclopedia or the health of any other person set and 50 years of research could not cover them all. Instead, is strictly a matter of personal the list is practical, because it covers 100 plants you can grow choice and responsibility. that a good independent nursery will have the seeds or plants Results may vary from one for you to buy. person to another. THIS Each plant listing begins with the nutritional value of the BOOK IS NOT A SUBSTITUTE plant (its health power and disease prevention qualities) as far FOR QUALIFIED MEDICAL as we know it. We can know something is good for us even if DIAGNOSIS AND TREATMENT. we don’t yet understand the exact mechanism of how it works. The author and publisher take The next part tells the practical details of how to grow it. no responsibility and cannot be Be healthy and grow as many as you can. The rest you can held liable for the consequences let your local organic gardener grow for you. Remember to to the reader of acting or failing to buy heirloom varieties as often as you can and avoid act on anything written here. genetically engineered seeds. Eat fresh and live long with vibrancy and energy. 2 ORGANIC FIELD GUIDE ORGANIC FIELD GUIDE 3 COMMON EDIBLE PLANTS GROW IT EAT IT LOVE IT Aloe Vera Arugula Basil RECIPE CARD Health Power Basil known for flavonoids (protect DNA, which creates and regulates cells) and volatile oils (antibacterial action). Some oils even halt growth of drug-resistant bacteria. Volatile oil eugenol may reduce inflammation and pain, such as in arthritis. Vitamin and Mineral Content Vitamins – K, A and C Health Power Minerals – Iron, Calcium, Manganese, Magnesium and Potassium Tasty leaves (nutty and/or peppery flavor) contain small quantities of many phytonutrients and vitamins. 4-5 cups give moderate to large dose. Cruciferous Disease Prevention vegetable (similar to broccoli, Brussels sprouts, bok choy) helps prevent Basil contains strong antioxidant beta-carotene. Prevents unstable molecules many cancers. Most benefit comes from phytonutrients. Glucosinolates and (free radicals) from damaging epithelial cells including blood vessel walls. Aloe Vera Smoothie sulforaphanes help stimulate enzymes for detoxifying and removing cell- Beta-carotene helps prevent plaque build up (atherosclerosis) in arterial walls damaging (possibly carcinogenic) chemicals. Carotenes act as antioxidants INGREDIENTS by blocking oxidation of LDL cholesterol. Lowers risk of heart attack and stroke. to protect skin cells, blood vessel cells and others from sun and free-radical 1 cup organic apple juice Contributes to the prevention of asthma, rheumatoid and osteoarthritis. 2 cups chopped spinach damage. Help ward off cancer and cardiovascular problems. Source of chlorophyll, present in all plants. Limited research on this phytonutrient. Some 2 cups frozen or fresh strawberries How to Grow basic studies suggest chlorophyll may protect from carcinogenic chemicals 1 spear aloe, split and gel scraped out Grow as an annual where winter snow or frost are common; a perennial eaten or created during metabolism. More carefully controlled research is INSTRUCTIONS in warm, Southern regions. Two types: sweet and bush. Sweet is taller needed to confirm link between chlorophyll and reduced cancer risk. Health (1.5-2 feet high, more productive, better flavor). Sweet basil grows best in ■ Blend apple juice and spinach together. benefits come from synergy of all or many nutrients with regular consumption.