Back to Garden for Nutrition IndexLEGUMES GRAINS BROADLEAF SQUASH FOLATES ROOT CROPS FRUIT TREES ANIMALS FLOWERS / HERBS CROP LINKS Remaining Crops
These remaining crops are nutritious, but they have nutritional, processing, or flavor disadvantages. However, they are useful in that they provide a broad range of diversity for disease resistance and environmental adaptability.
These remaining grains and legumes contain anti-nutrient enzyme inhibitors and phytates. For the grains and legumes listed here, soaking and low heat cooking only partially reduce anti-nutrients. Fermentation may also be required to reduce these anti-nutrients to acceptable levels. Research is showing potential for fermentation to also greatly reduce aflatoxin. The last resort is partial sproating. However, the longer grains sprout, the more complex proteins are broken down, which is usually not desirable.
For a more in depth discussion of nutrition, please refer to Nutrition Overview.
FERMENTATION LINKS: FERMENTATION METHODS CULTURAL FERMENTATION EXAMPLES ********************* ORGANIC SEED SUPPLIER LISTS: Iowa State University Organic Agriculture website
List of organic seed suppliers.
North Carolina StateList of organic seed suppliers.
http://CIMMYT
New organic and non-organic grain.
**********************************************************Legumes:
Soak all legumes for 8-24 hours depending on seed hardness. If desired, sprout for 2 more days to 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.Soybeans (Glycine max):
(Point of origin: Asia) Advantages: drought resistant long storing, complete high protein Disadvantages: high enzyme inhibitors and phytates. Tempeh may be the only form fit for human consumption. Protein profile is out of balance. Supplement with high tryptophan grain. Source: Seeds of Change, Territorial, Bountiful GardensWhite, Great Northern, and Navy Beans (Phaseolus Vulgaris):
(Point of origin: South America) Advantages: Large beans are efficient and easy to harvest and process. For the young and healthy, these specific beans are some of the best sources of calcium. Good flavor. Disadvantages: High levels of anti-nutrients Sources: Vermont Bean Seed, Johnny'sDried Pea (Pisum sativum)
(point of origin: eastern Mediteranean) Planting: thrives in cool wet weather use pea inoculant (Rhizobium leguminosarum var. Viceae) Source: TerritorialPeanut (Arachis hypogaea):
(Point of origin: South America) Advantages: grows well in loose sandy soils has below ground protection from high wind, hail, etc. only requires moderate amounts of water High in resveratrol and biotin. Disadvantages: harbors toxic aflatoxin fungus requires cold storage requires 5 months of warm weather can cause severe allergy symptoms Sources: Southern Exposure Seed Exchange, Burpee **********************************************************Grains:
Most grains contain complete proteins which are slightly out of balance. They are even better when complemented with legumes.
Flax (Linum usitatissimum):
(Point of origin: Eurasia) Nutrition: Very high in ALA oil. Good for humans, but best fed to animals since they are more efficient at converting ALA to DHA. Properties: Cool weather crop. Only harvest when fully mature or it will still contain cyanide. At maturity, cyanide moves into the roots. Source: Bountiful Gardens, TerritorialHard red winter wheat (Triticum aestivum):
(Point of origin: fertile crescent) Preparation: Soak for 24 hours before cooking Grind and ferment if inhibitors and phytates are a problem Cook with low heat Advantages: greater chance of a crop before summer heat and drought set in. Only moderate protein, but yield is higher than oats. Self pollinated. Disadvantges: prefers a dry climate high gluten Source: Johnny's, Seedway, Welter Kaltenburg, Great Harvest Organics, Albert Lea Seed House, Bountiful GardensHulless oats (Avena sativa):
(Point of origin: Europe) Preparation: Soak for 24 hours, changing the water often Partially sprout if gluten is a problem Ferment if inhibitors and phytates are a problem Cook with low heat Advantages: grows well in cool climates tolerates heavy rainfall more than other grains hulless so fairly easy to thresh Self pollinated. DISADVANTAGE: very small grain Source: Johnny's, Seedway, Welter Kaltenburg, Great Harvest Organics, Albert Lea Seed House, Bountiful GardensHemp (Cannabis sativa):
(Point of origin: Asia) Advantages: Complete high protein, easy to grow High bio-mass producer even on low fertility. Low water requirement. A staple grain in ancient China CHINA HEMP LINK DISADVANTAGE: In the U.S., legalized in many states, but not federally approved. Grains not included: Corn - low protein, high gluten, open pollinated Sorghum - very low protein, open pollinated Rye - very low protein, open pollinated Barley - used mainly for alcohol fermentation, difficult for chickens Millet - not climate diverse, difficult to harvest **********************************************************Broadleaf:
Daisy (Compositae) family: Chicory (Cichorium intybus): (Point of origin: Europe) Nutrition: Very nutritious. High in tannin like bitter compounds. Preparation: Eat raw or boil lightly and drain water to remove bitters. Varieties: cutting chicory, rosette chicory, spring chicory , leaf chicory, italian dandelion Propagation: Cannot be dry stored. Best planted in fallow fields for occasional use. Will cross with endives and wild chicory. Sources: Territorial, Bountiful Gardens ******* Stinging Nettle (Urtica dioca): (Point of origin: Europe) Nutrition: Very nutritious. Consumed by humans and animals for centuries in Europe. Preparation: wilting or cooking slightly will neutralize the formic acid Propagation: Cannot be dry stored. Best planted in fallow fields for occasional use. Perennial. Propagated by seed, cuttings, or root division. Sources: Johnny’s Selected Seeds, Bountiful Gardens Richters *******Buckwheat (Fagopyrum esculentum):
(Point of origin: Asia) Advantages: grows well under cool moist conditions gluten free complete high protein excellent poultry feed great cover / catch crop quick maturing Disadvantages: requires cool conditions during blooming high in enzyme inhibitors easily lodges in high wind low yield Sources: Bountiful Gardens ***********************************************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 keep away from night lights to avoid squash vine borer 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: Dulong qhi (C. maxima): properties: blue skin. Orange flesh. very disease resistant source: Territorial???? Queensland Blue (c. Maxima): properties: blue skin. Orange flesh. very disease resistant sources: J. L. Hudson, Seedsman Seeds of Change, Seed Savers Exchange Queensland Horticultural Institute Redland Trail Blazer (C. maxima): properties: grey/orange, very disease resistant sources: Territorial Jarrahdale (C. maxima): properties: grey/orange, very disease resistant sources: Johnny's Sugar Hubbard or Sweet Meat (Cucurbita maxima): properties: Not as disease resistant as the squash listed earlier but they store up to 1 year. Converts to sugar quickly so don't eat too much at one time. sources: Territorial Summer Squash (Cucurbita pepo): Nutrition: High in lutein and zeaxanthin. Varieties: Crookneck, Yellow, Zuchini. Sources: Territorial, Johnny's ***********************************************Folates:
Liliaceae family: Asparagus (Asparagus officinalis): (point of origin: Europe) nutrition: high in folate, B6 high in purines preparation: eat raw properties: deer resistant varieties: Jersey Knight - especially good hybrid for cold regions propagation: by root division sources: Thompson and Morgan ****************************************************Root Crops:
********Rutabaga (Brassica napus napobrassica group):
(Point of origin: hybrid from Europe) nutrition: B6 converts to sugar quickly so don't eat much. preparation: does not store well propagation: will cross with turnips source: Territorial, Bountiful Gardens ********Sugar beet (Chenopodiaceae Beta vulgaris 'saccherifera'):
(point of origin: Europe) nutrition: trimethylglycene. leaves are high in oxalates, so only eat the root. Sugar for alcohol fermentation. culture: wind pollinate up to 5 miles source: USDA Sugar Beet program ********Parsnip (Apiaceae pastinaca sativa):
(point of origin: Eurasia) NUTRITION: medicinal harvest before frosts for a simple carbohydrate DISADVANTAGE: Converts to sugar quickly, so do not eat too much at one time. ADVANTAGES: Flavor is a cross between carrot, vanilla, and TREES. If harvested before frost converts the carbohydrates to sugars, this crop can be parboiled, dryed, and used as a source of simple carbohydrate during times of adverse weather. PROPAGATION: very insect and disease resistant SOURCE: Territorial, Bountiful Gardens *********Potato (Solanum tuberosum):
(Point of origin: South America) Advantages: resistant to inclement weather (wind, hail, etc.) can prevent famine Disadvantages: converts to sugar quickly nightshade can aggravate arthritis Varieties: early season long storage varieties like Yukon Gold, Gold Rush AND/OR disease resistant varieties with good storage like Kennebec, Elba Source: Territorial, Johnny's ***************Carrot(Umbelliferae Daucus carota var. Sativus):
(point of origin: Afghanistan) varieties: Danvers - the most fiber Thumbalina - stores in soil well Autumn King - stores well in the ground, James Scarlet Intermediate - stores well in the ground Saint Valery - stores well in the ground F1 Merida - plant in fall and harvest in spring propagation: bienniel, will cross with queen ann's lace , white root indicates wild cross sources: Territorial, Bountiful Gardens ********Salsify (Asteraceae tragopogon porrifolius):
(point of origin: Mediterranean) nutrition: converts to sugar quickly so don't eat much propagation: very insect and disease resistant source: Johnny's ********Sweet Potato (Convolvulaceae ipomoea batatas):
(Point of origin: the Americas) Nutrition: Converts to sugar at a moderate pace, so a good source of carbohydrates. high in magnesium. High in vitamin E. Skin is high in B6. Preparation: Cook and eat root and skin. Properties: Very drought and disease resistant. Varieties: Centennial from Miller's Georgia Jet from Territorial ****************************************************Fruit:
******** Cherries (Prunus cerasus): (Point of origin: Europe and Asia) Nutrition: anthocyanidins Properties: needs good drainage, deep tap root sour cherries are the most disease resistant Varieties: Surefire - zone 4, late bloom, late ripen, sour Bali - zone 4, semi dwarf, late bloom, late ripen sour Sources: Raintree, St. Lawrence ******** Black current (Ribes nigrum): (Point of origin: Europe and Asia) Nutrition: Seed oil is high in preprocessed omega 3,6,9 Black Consort - Properties: white pine rust immune, trim to single cane Sources: St. Lawrence **********Fig (Ficus carica):
(Point of origin: western Asia) Nutrition: will not ripen further after picking, so wait until the stem itself darkens. high in quick releasing sugar, so don't eat much. the tree has latex so some people cannot tolerate the fruit. Properties: prefers a warm dry environment. cool weather varieties are available. Varieties: choose a variety which will ripen in your region. Brown Turkey: bears on new wood , has a small eye , ripens in cool weather Hardy Chicago: bears on new wood , has a small eye , ripens in cool weather Celeste: has a closed eye , ripens in cool weather , seldom bears on new wood Black Mission - bears on new wood , ripens in warm weather , eye will open if too much water Sources: Miller, Raintree, One Green World **************************Apricot (Prunus armeniaca):
(Point of origin: Asia) Nutrition: contains lycopene and lutein some people are intolerant Properties: will not continue to ripen after harvest Sources: Miller's, Raintree Varieties: Moongold - zone 5, ripens unevenly , splitting, premature fruit drop , manchurian, very disease resistant Sungold - zone 5 , manchurian Moorpark - zone 6, old french cultivar Chinese - zone 6 ********Blackberry (Rubus nigrobaccus):
(Point of origin: North America) Nutrition: very nutritious Properties: one of the most disease and insect resistant fruits conifers (cone bearers) harbor disease mulch to protect from freezing grows well around water Varieties: Doyle blackberry - zone 5 , cuttings propagate true , thornless (trailing, needs trellis) , to order 888-442-6846 Sources of other varieties: Millers *************Honey berry (Lonicera edulis var. Kamtschatica):
Source: One Green World ********Chinese Wolfberry (Lycium chinense):
Nutrition: rich in zeaxanthin Source: Horizon Herbs, One Green World ******** Nutrition Summary: As the body ages, the digestive ability to destroy fungal spores can become weakened. This can allow fermentation of fruit sugar causing flatulance and body odor. If fermentation is a problem, eat fruit on a completely empty stomach and wait at least 1 hour or longer before eating anything else. If this does not solve the problem, try eating fruit only in the evening. Or, eat only the peeling. Any type of sugar can cause fermentation. Also, many digestive problems can be alleviated by insuring adequate vitamin K and B complex in the diet. Eating foods high in anti-nutrients or foods which you are intolerant of, or incapable of processing, can also cause flatulance, digestive problems, and body odor. Increasing vitamin K, B complex, and pro-biotics, avoiding anti-nutrients, and avoiding foods you are intolerant of can also help with Irritable Bowl Syndrome (IBS), Ulcerative Colitis, and Crohn's disease. Please refer to Nutrition Overview for further discussion. *****************************************************TREES:
Honey locust (Gleditsia triacanthos):
Properties: legume tree for animals Sources: Penya Seeds, Melody Acres, AmdishSiberian Pea Shrub (Caragana arborescens):
Properties: A member of the legume family, nitrogen-fixing extremely hardy The ``peas'' are reportedly 36% protein Use for animal or chicken feed. Source: St. Lawrence ****************************************************Animals:
Rabbit: Nutrition: extremely lean meat not a good source of fatty essential acids Advantages: Feed conversion ratio around 2:1 Excellant B vitamin source. Best if you have limited space and access to only hay Ideal in portable cages to automatically fertilize. Cannot be used within 120 days of harvest to maintain organic certification. Disadvantages: Requires high labor input Feed: Hay Breeds: New Zealand White Californian Chinchilla Vein Library Rabbit Links The Rabbit - Husbandry, Health, and Production DebMark Rabbit Education Resource ******************************************************** Turkey: nutrition: moderately high levels of purines selenium Advantage: Up to 80% grass diet Omnivorous winter hardy animal FCR of slightly over 2:1 Disadvantges: Heritage turkeys are not easily marketed. Heritage Breeds: heritage Turkey Breeds ********************************************** Fish: nutrition: moderate levels of purines properties: can be farm raised easily in freshwater. all of these fish will have some level of omega-3 oils, maybe more depending on their diet. Advantages: Feed conversion ratio slightly over 1:1 Disadvantages: High labor inputs Difficult to control disease Moderately high purine levels Varieties: North American Native Species and their dietary sources: bluegill - algae, zooplankton, insects, plants, invertebrates, small fish reproduces freely very ammonia tolerant Excellent flavor. channel catfish - bottom feeder of detritus will not easily reproduce but can be managed very ammonia tolerant Excellent flavor. Asian Species and their dietary sources: grass carp - feed on soft aquatic plants. can control aquatic plant growth. very ammonia and low oxygen tolerant. Will only spawn in moving water. Excellent flavor. Coastal Species: cod - moderate in purines , high in omega-3 , high in vitamin D salmon - moderately high in purines , high in omega-3. contains calcitonin which helps to build bones. , high in vitamin D Efficient recycling integrated farming systems can be used to create a complete cycle of nutrients. Earth Policy Institute Freshwater Fisheries and Aquaculture in China Integrated Agriculture-Aquaculture ********************************************************** Sheep: nutrition: moderate purine levels nutrient rich red meat mutton (2 year old sheep) contains calcitonin which helps to build bones Advantage: very docile grass eater best in cold climates too cold for other animals Disadvantges: FCR of 8:1 Breeds: Good mutton breeds Hampshire Dorset Blackface ***************************************************** Animal products not included: Dairy - not a normal food after weaning except in extremely environmental conditions. Chicken - grain is better used to keep layers producing eggs Ostrich - will only breed in warm climates ********************************************** Final conclusion: Cooking water of cattle, fish, and poultry 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 ********************************************** Insects: excellent for poultry even for cat and dog food some insects may trigger allergies, especially the hard shell insects. insects which are likely to be more tolerable are ant eggs, worms, caterpiler, grubs, etc. purine levels are unknown. Book: Creepy Crawly Cuisine by Julieta Ramos - Elorduy, PHD ****************************************************Flowers and Herbs:
African Marigold (Tagetes erecta L.):
ORIGIN: Mexico NUTRITION: rich in lutein ADVANTAGES: excellent for laying hens to increase levels in their eggs SOURCE: Goldsmith (Inca II Gold)Peppermint (Mentha × piperita):
Aromatherapy that is very soothing and calming. Source: Richters Back to Garden for Nutrition Index