Back to Garden for Nutrition IndexGREENS GRAINS LEGUMES SQUASH ROOT CROPS SEED FRUIT NUTS ANIMALS Self-sufficiency Crops
Self-sufficiency crops need to be the most nutritious. The foods listed here encourage maximum health because they are high in nutrients while being low in toxins and anti-nutrients.
For a more in depth discussion of nutrition and why so many crops were excluded, please refer to Nutrition Overview and Remaining Crops.
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Collards (Brassica oleracea L. (Acephala group):
(Point of origin: Eastern Mediterranean / Asia Minor)
Nutrition: High in calcium, lutein, zeaxanthin
, sulforaphane.
Eatin raw is a good source of B1 nd B6.
Eat raw if thyroid is healthy.
Cook to de-activate goitrogenic compounds
or get extra iodine in the diet.
Harvest only after light frost.
Flavor will be enhanced.
Advantages:
Parboil and dry for late winter use.
Disadvantage:
Members of this Brassica family will cross
Stager by years to save seed
Insect susceptible.
Varieties: Champion, Georgia Southern, Green Glaze
Sources: Johnny's, Territorial, Seeds of Change
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Turnips (Brassica rapa):
(Point of origin: Siberia)
Nutrition: High in calcium, folic acid
, lutein, zeaxanthin, B6, sulforaphane.
Eatin raw is a good source of B1 nd B6.
Eat raw if thyroid is healthy.
Cook to de-activate goitrogenic compounds
or get extra iodine in the diet.
Preparation: Harvest in early spring while temperatures are
still cool and the leaves are young and not
too spicy.
Eat greens raw, cook root.
Advantages: natural biofumigant
very insect resistant
Parboil and dry for late winter use.
Disadvantage:
Members of this Brassica family will cross
Stager by years to save seed
Varieties: Seven Top (Brassica septiceps) - for greens only,
root is small and cold hardy
Purple Top - for the root and greens
Gold Ball - Seeds of Change, good keeper
Sources: Seeds of Change, Territorial, Bountiful Gardens
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Kale (Brassica oleracea Acephala group):
(Point of origin: Eastern Mediterranean / Asia Minor)
Nutrition: High in calcium, lutein, zeaxanthin, B6
, sulforaphane.
Eatin raw is a good source of B1 nd B6.
Eat raw if thyroid is healthy.
Cook to de-activate goitrogenic compounds
or get extra iodine in the diet.
Advantages:
Parboil and dry for late winter use.
Will tolerate hard freeze
Disadvantage:
Members of this Brassica family will cross
Stager by years to save seed
Varieties: Dwarf Blue Scotch - very cold hardy
Dwarf Blue Curled Scotch - very cold hardy
Russian or Siberian types (Brassica napus):
not a true kale, actually a rape,
astoundingly cold hardy
up to 3 feet tall
Propagation: Plant in summer and harvest until heavy freeze
Sources: Hume, Seed Savers Exchange, Veseys, Bountiful Gardens
, Seeds of Change, Territorial
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Malvaceae family:
Okra (Abelmoshcus esculentus):
(Point of origin: North Africa)
Nutrition: high in calcium, magnesium, folic acid,
lutein, zeaxanthin
Eatin raw is a good source of B1 and B6.
The cooking water of okra is very soothing
to the throat and digestive system
since it is mucilaginous.
The seed and pod is good to eat raw if you are young
and healthy, but is often a bit much for the elderly.
The outer pod shell is easier to digest by itself.
Animal Feed: save the seed from overmature pods for animal feed
excess amounts can be toxic
Preparation: eat raw when in season
Young pods can be deseeded, parboiled, and dried for winter greens.
Mature seeds are high in quality protein with a slightly off taste,
but good in small amounts as curd to supplement other foods during
famines.
Large amounts of seed can be toxic.
Lost Crops of Africa
Varieties: Burgundy - 1988 AAS winner
Red Velvet - high in amino acids
Clemson Spineless - 1939 AAS winner
Propagation: Soil must be >70 F consistently
or the plants will be stunted.
Once stunted, it never recovers.
Direct seed because of tap root.
Cultivation: Rhizobium meliloti, Rhizobium sp., and Bradyrhizobium sp.
will inhibit harmfull fungi on okra
Sources: Bountiful Gardens, Seeds of Change
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Greens not listed due to a lack of advantages:
Mustard greens were not included, because the other members of the same
family have more calcium, magnesium, and other nutrients.
It is very nutritious, but there are only so many greens in the same
family that can be grown in rotation.
Dandelion was not listed because it is so invasive and
is too bitter. It is extremely nutritious, and is worth
harvesting from fallow fields.
Nettle is not listed, even though it is high in calcium,
because it is perennial.
It is worth harvesting from fallow fields.
Pak choi was not listed because it is not especially high in
magnesium.
Chicory is not listed, even though it is high in calcium,
because it is too bitter.
It is worth cultivating into fallow fields and harvesting.
Tender Greens were not included, even though they are very high
in calcium, because they are very bitter.
Cabbage was not listed, because the other members of the same
family have so much more calcium, magnesium, and other nutrients.
The only exception might be Pak Choi, which does not store well
as a dry green.
Broccoli was not listed because it is too inefficient.
It is very nutritious, but it requires a large plant to
produce a small head.
Lettuce was not listed because it contains very little nutrition:
No fiber, no calcium, and no magnesium.
Only a few varieties have low levels of vitamin K, zeaxanthin, and lutein.
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Seed:
Sunflower (Compositae Helianthus annuus):
(Point of origin: North America)
Nutrition: astoundingly high in minerals, vitamin E, and B1
Eat raw sprouts for a great source of B1.
See Safe Sprouting Technique
Advantages: heat and drought resistant
shells are phytotoxic when used as mulch
Sprouts are an ideal winter source of B1.
Disadvantage: Shelling is difficult and expensive
Cultivation: Rhizobium meliloti, Rhizobium sp., and Bradyrhizobium sp.
will inhibit harmfull fungi on sunflower
Varieties: Mammoth, Sunspot
Sources: Southern Exposure Seed Exchange, Local Harvest
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Grains:
Rice (Oryza sativa):
(Point of origin: India)
Preparation: Soak for 24 hrs,
then cook with moderate heat
to reduce anti-nutrients.
Propagation: Use Kekulam or SRI method to grow
with reduced water requirements.
Varieties:
Japonica for temperate climates
Processing:
Requires de hulling, but it can be done with
a rubber roll paddy husker,
or manually with an Engleberg steel huller.
Soaking the seed first makes it easier.
Sources: http://IRRI
UPLAND RICE RESEARCH
SYSTEM OF RICE INTENSIFICATION
KEKULAM RICE METHOD
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Legumes:
Soak all legumes for 8-24 hours depending on seed hardness and temperature.
If desired, sprout for 2 more days to further neutralize anti-nutrients.
See Safe Sprouting Technique
Cook with low heat.
Making tempeh will also reduce the anti-nutrients.
Most legumes contain incomplete proteins and are best when
consumed as a complement to grains.
Source for all legumes:
USDA Legumes
Green Pea (Pisum sativum)
(Point of origin: eastern Mediteranean)
Preparation:
Enzyme inhibitors have not formed yet while still green.
Will sprout while still green.
Advantage:
Good crop for cold wet weather
Nutrition: High in folic acid.
Some people are too sensitive to tolerate even
after sprouting and fermenting.
Planting: Use pea inoculant.
(Rhizobium leguminosarum var. Viceae)
Source: Territorial
Bloom late:
Green Arrow - 24 in., wrinkled, shumway
Bolero - 28 in bush, best disease resistance, Stokes
Bloom early(2 weeks):
Knight - extreme disease resistance, 20 in.
, wrinkled, cw, pemv, pm, Siegers
Olympia peas - 16 in. Resistant to mi
Lentil (Lens culinaris):
(Point of origin: Near East)
Advantages:
Prefers cool semi-arid weather.
Requires some drought stress to set seed properly.
Will regrow if frozen to the ground.
Disadvantages:
Small plant and seed - difficult to cultivate and harvest.
Some people are too sensitive to tolerate
even after sprouting and fermenting.
Sources: Territorial, Bountiful Gardens
Chickpea (Cicer arietinum):
(Point of origin: Near East)
NUTRITION: high protein
low glycemic index
Desi type is high in calcium
Advantages:
Prefers long warm dry growing period.
Requires slight drought conditions to set seed.
Actually a vetch, so has different disease tendencies,
and therefore good in crop rotation with other
legumes.
Disadvantages:
Difficult to remove seed coat.
Some people are too sensitive to tolerate
even after sprouting and fermenting.
Variety: Myles (Desi type)
Sources: Desi Chickpea Sources
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Green Beans (Fabaceae Phaseolus vulgaris):
(Point of origin: Central America)
Nutrition:
High in carbohydrates that
convert to sugar slowly, so they
are a good source of carbohydrates.
Good calcium balance with antioxidants.
Moderate in lutein and zeaxanthin.
Properties: Fast early varieties
are the most reliable.
Golden has better flavor
Sources: Territorial, Johnny's
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Squash:
Squash family (Cucurbitaceae):
(Point of origin: the Americas)
Nutrition:
Converts to sugar quickly
so do not eat too much.
Good source of B6.
Insect control: Grow up on a wire fence
to control the squash bug and reduce mold.
Keep away from night lights to avoid squash vine borer.
Mold control: Fence can touch the ground on top and bottom
but be 4 feet high in the middle
if wire is thick enough.
Animal Feed: save the seed for animal feed
Seed Saving: Species will not cross, but varieties within
species will cross. Grow only one of each
species if you save your own seed.
Properties: Deer resistant.
Winter Squash:
Waltham Butternut (Cucurbita moschata):
Nutrition: Tan skin. Orange flesh.
, high in calcium and carbohydrates.
Preparation: Eat with the skin.
Properties: AAS, Immune to vine borer.
Sources: Territorial, Seeds of Change
Kabocha Gold Nugget (C. maxima):
Properties: AAS winner.
Sweet potato substitute.
Sources: Territorial
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Root Crops:
Goosefoot or Chenopodiaceae family:
Beet (Beta vulgaris):
(Point of origin: Germany)
Nutrition: High in folic acid, so eat raw.
Never eat the leaves.
Root is high in bitters, so peel the skin
and do not eat too much.
Soak in water to reduce bitterness.
Properties: Pollinates by wind up to 5 miles away.
Soak in water to sweeten.
Variety: Detroit dark red
Cylindra
Ruby Queen (AAS)
Long Season
Source: Territorial, Seeds of Change,
Heirloom Seeds
BEETS
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Amaryllidaceae family - from Asia, will cross with wild onion
Garlic (Allium sativum):
(Point of origin: Asia)
Nutrition:
Allicin helps keep arteries healthy.
In animal tests at SWRI, garlic defended against
radiation poisoning in mice.
Some people cannot tolerate garlic.
Properties: Deer resistant.
Sources: Territorial, Seeds of Change
Preparation:
Press garlic and expose to the air
for at least 10 minutes and
serve garlic without cooking.
Garlic and Radiation Links:
www.kyolic.com
jn.nutrition.org
www.immunesupport.com
vitanetonline.com
www.lef.org
Onion (Allium cepa):
(Point of origin: Asia)
Nutrition:
Good source of B6 and quercitin (red onion).
Some people cannot tolerate onions.
Properties: For bulbs, in the north, plant long day varieties in the fall
and transplant in the spring.
For bulbs, in the south, plant short day varieties in the spring.
Sources: Seeds of Change, Bountiful Gardens
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Fruit:
American Grape (Vitis labruscana):
(Point of origin: the Americas)
Nutrition: Blue / dark purple concord types
and muscadine (carlos type - red and white)
are the highest in resveratrol and daidzein.
The skin is high in resveratrol (a phytoestrogen),
daidzein (an isoflavone), and
anthocyanidin.
The membrane around the seeds is high in
proanthocyanidin.
Resveratrol has many beneficial effects on the
circulatory system and also activates
the SIRT1 longevity gene.
Moderate zeaxanthin.
The pure concord grape is too susceptable to fungus to consistently
grow organically except in the dessert.
Best disease resistant blue/purple concord type varieties:
Buffalo - zone 5, good disease resistance
Miller's, blue concord type
Bluebell - zone 4, blue concord type
good disease resistance
, St. Lawrence
Mars - zone 4, purple/blue concord type
, seedless
mild flavor, very good disease resistance
, Raintree
King of the North - blue concord type, zone 4,
acidic, St. Lawrence
disease resistant
Beta - zone 4
blue concord type
slipskin, small, tart,
disease resistant
, St. Lawrence
Properties:
self-pollinating
expose fruit to light for improved flavor
mulch to control weeds and to protect from freezing
Disease:
to prevent disease, keep good air circulation and
light penetration.
Agrobacterium radiobacter - bacteria
prevents grape crown gall
Propagation:
seed will seldom breed true,
to propagate, directly root hardwood 1 yr old cutting
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Mulberry:
(Point of origin: Asia)
Nutrition: Purple or red varieties are high in resveratrol
and low in acid
Purple Mulberry (Morus alba) - silkworm tree
Properties: zone 5 to -25 f
Varieties: Northrup
Source: St. Lawrence
Red Mulberry (Morus rubra) - native American
Properties: zone 5 to -30 f, tart
Varieties: Illinois Everbearing
Sources: Raintree Nursery
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Apples (Malus pumila) -
(Point of origin: Asia and Europe)
Nutrition: Quercitin (red apple skin, exposed to sun)
Properties: plant within 100 ft
of different variety for pollinator
Varieties: Liberty - zone 5, mcintosh type
dessert apple.
Freedom - zone 4, slightly tart
Source: Miller's, St. Lawrence
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Sea berry (Hippophae rhamnoides):
Advantages: very high in vitamin C
fruit contains omega 3 oil
winter and drought hardy
Disadvantages: requires freezing to remove astringency
very thorny
does not bear every year
performs poorly in hot climates
Varieties:
Hergo: high vitamin C
Leikora: large berries. German origin.
Source: Raintree, St. Lawrence Nursery
Millers
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Rose hips (Rosa spp.):
Nutrition:
Vitamin C, hull only - not the seed.
Vitamin C highest in cool climates.
Seeds are high in vitamin E, good for animals.
Hairs around the seeds are irritating.
Harvest:
Harvest as soon as the hips are ripe.
Do not allow to remain on the plant
exposed to the elements,
as this greatly reduces vitamin C.
Preparation:
dry, vacuum pack, refrigerate,
keep in darkness, do not grind until use.
keep from oxygen!!!!!!!
Cooking destroys vitamin C.
Chew raw for best results.
Rosa rugosa Thunb:
Varieties:
Fru Dagmar Hastrup
Properties: high vitamin C
perrennial, zone 2
moderately drought tolerant
Source:
Spring Valley Roses
po box 7
n7637 330 st.
Spring Valley, WI 54767
http://www.SpringValleyRoses.com
or
St. Lawrence
Rosa canina L.:
Properties: highest in vitamin C
perrennial, zone 3
not drought tolerant
Source:
Richters
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Nuts:
Nuts: Do not freeze or cook nuts as this destroys vitamin E.
The nuts listed below are all low in lectins. Since these are
high in enzyme inhibitors, do not eat too much of them.
Some people are intolerant. But even if you are intolerant,
some people can still tolerate the oils, which can provide
the essential oils. Almond oil is an extremely good oil,
but the nut is too high in oxalates to be recommended.
Filbert (Corylus sp.):
(Point of origin: Persia)
Nutrition: high in vitamin E and biotin.
Properties: deep tap root so drought resistant.
disease susceptible.
Zone 6.
Information on Hazelnuts, Filberts, and Hazelberts
Hazelbert (Corylus sp.):
Nutrition: high in vitamin E and biotin.
Properties: cross between hazelnut and filbert.
larger nut than hazelnut.
Greater disease resistance than filberts.
Zone 4
Sources: St. Lawrence Nurseries, Badgersett
Hazelnut (Corylus americana):
(Point of origin: North America)
Nutrition: high in vitamin E and biotin.
Properties: Very small nut, Zone 4.
Deep tap root so drought resistant.
Most disease resistance.
Sources: Greenwood Nursery
English or Persian Walnut (Juglans regia):
(Point of origin: Asia)
Nutrition: Moderate levels of omega 3.
High in omega-6 and omega-9 oil.
High in magnesium
, delicious taste
, high in B6
Properties: Shells are phytotoxic
, leaves are insecticidal
Variety: Carpathian Walnut
from Carpathian Mountains of Poland
, hardy to -25 F, zone 5.
Source: Miller
Pecan (Carya pecan):
(Point of origin: North America)
Nutrition: High in gamma and alpha tocopheral (vitamin E)
High in magnesium
Properties: Easy to grow except in high wind areas
since the wood is soft and breaks easily
Varieties: Northern Hardy Pecan, -30 F, zone 5
Source: Miller
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Animals:
Animals are a source of essential B12 and an important
source of B6 and biotin.
Grass fed animals are the most environmentally friendly to produce,
the most energy efficient, and they have a moderate level of DHA.
Bison and wild animals have twice the level of DHA / EPA as
beef cattle.
Only feed grains to animals with high feed conversion ratios (FCR),
such as poultry or fish.
Feed Conversion Ratio
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Chicken egg:
Nutrition: fairly even balance of ldl and hdl cholesterol.
selenium, phosphatidylserine, biotin.
egg shell as a calcium supplement is problematic and
is not recommended.
Allergic reactions can occur.
Advantages: FCR around 2:1
low levels of purines.
high in lutein and zeaxanthin.
Moderate DHA if chickens are fed flax or forage.
Chickens convert the ALA to DHA better than humans.
Disadvantages: Requires high labor input.
Need heated winter protection.
Feed: oats, soy, buckwheat, hazelbert, forage, marigold, flax, sunflower, hemp,
Chinese Wolfberry
Chicken feed sites:
Flaxseed Effect of DHA in Eggs
Chicken Feed
Free Range
Breeds: Good free range layers
Rhode Island Red
ISA Brown
Maran
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Goat meat:
nutrition:
moderate purine levels
nutrient rich red meat
Advantage: capable of browsing on shrubs, forbes, etc.
low labor input
FCR slightly over 1:1
High in B vitamins.
Disadvantage: not very docile, best kept far from human habitation.
requires a very good fence.
Not cold tolerant.
General Information:
North Carolina State University
Breeds:
Boer Goat
Spanish Goat - The American Livestock Breeds Conservancy
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Beef cattle (Grass eaters):
nutrition: moderate purine levels
nutrient rich red meat
Advantage: grass eater
High in B vitamins.
Ideal for market
Brains and eyes are an extremely rich source of DHA.
(Must be organic to avoid mad cow disease.)
Muscle has moderate amounts of EPA / DHA.
Disadvantages: FCR is not as efficient as other animals.
Usually, the smaller they are, the more efficient they are.
Too small or too large may reduce fertility.
Breeds:
(North or Red or Ruby Red) Devon
Devon
Docile, horned or polled, medium sized, finish on grass with very good marbling, can be used as oxen.
Hereford
Docile, horned or polled, finish on grass, hardy, can be used as oxen, miniature and full sized.
Angus
Independent, polled, finish on grass, high quality marbling, miniature and full sized, fertile.
Galloway
Galloway
Very Docile, polled, medium small sized, cold climate, finish on grass.
Murray Grey
Murray Grey
Docile, polled, medium sized, finish on grass.
South Devon
Very Docile, polled, medium sized, very efficient FCR, finish on grass, young at puberty.
Highland
Ideal in harsh cold climates and rough terrain.
Beefalo
Efficient grass eaters.
Links:
Thousand Hills Cattle Co.
Bakewell Reproductive Center
Ontario Ministry of Agriculture
Bovine Bazaar
Pharo Cattle
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HOG:
Advantage: Can be used to eat fallen fruit to interrupt insect pest cycles,
utilize crop residues after harvest,
dig up weeds after harvest,
clear land for cultivation,
speed decomposition of manure,
and interrupt parasite cycles in other animals.
Feed them acorns, soy, small grain, forage, sugar beet,
fresh immature okra seed, flax, squash seed, etc.
If consumed on farm, recycle everything on the farm.
FCR around 2:1.
Disadvantage: Coprophagic animals can be parasite carriers.
Dig up pastures.
Best kept in small numbers only sufficient for their function.
May require winter protection.
Breeds: Some heritage breeds are more docile and substantial forage eaters.
Breeds that have reduced digging tendencies:
LARGE BLACK HOGS
GLOUCESTERSHIRE OLD SPOT
KUNE KUNE
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Final conclusion:
Cooking water of meat will be high in purines.
If purines are a problem, you can discard
the water, but you will also be discarding B vitamins.
Steaming might be a better choice.
Drink plenty of unchlorinated water.
GoutCure.com
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Forage Links
FORAGES
RANGE FORAGES
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LINKS TO NATURAL DISEASE CONTROLS:
University of Aberdeen
Alternative Methods of Controlling Ruminant Internal Parasites
skylinesfarm.com
Skylines Organic Internal Parasite Control
www.eap.mcgill.ca
The control of internal parasites in ruminants
www.eap.mcgill.ca
The control of internal parasites in cattle and sheep
University of Vermont
Managing Parasites of Grazing Livestock on Organic Farms
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