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Archive for October, 2012

Growing Protein--BLOGWhen we think of protein foods we normally think of meat, dairy and eggs. However, we can also get protein from plants. Beans and grains contain the most, but there is some protein in all vegetables. Of course, if you depended on a plant-based diet for your protein, you would be wise to look to the concentrated plant sources for your needs, unless you are eating a really large amount of food.

Protein is used by the body for building and maintaining. It stands to reason if you are pregnant or nursing, or have been injured and need to repair tissue, your protein requirements would be higher than the recommended daily allowance of 46 grams/day for women and 56 grams/day for men. In my last post I talked about growing potatoes for needed calories. Potatoes have 7.7 grams of protein per pound, so if you ate a considerable amount of potatoes, you would also be racking up the protein. Carol Deppe spent a winter eating a lot of potatoes and wrote about it at http://caroldeppe.com/ThePotatoBin.html. On the other hand, if you ate corn and beans for protein, you would get about 40 grams of protein for each pound of corn you ate and over 100 grams per pound of dry beans. In addition to potatoes, Deppe grows her own beans and corn. If you are interested in growing a significant part of your diet, her book The Resilient Gardener needs to be on your reading list. 

Protein is made up of amino acids, many of which can be synthesized by the body, if enough nitrogen (protein) is available. However, there are eight amino acids, referred to as essential amino acids, that need to come from the food we eat. Animal sources have all the essential amino acids and plant sources do not. Interestingly enough, the ones the legumes (peas and beans) are lacking are the ones that the grains have plenty of, and vice versa. There are reasons for the traditional meals such as cornbread and beans, tortillas with beans, and beans and rice. Even peanut butter on whole wheat bread serves to give you the right combination. Beans and grains don’t need to be eaten at the same meal to get the benefit, but they both need to be in your diet somewhere.

Besides protein and calories, including grains in your garden plan provides carbon in the form of stalks and straw for compost making, necessary for feeding the soil without bringing compost materials in. In my garden I have straw from wheat and rye in June and from cornstalks in the fall for compost. Besides the straw from wheat and rye, much organic matter is left in the soil from their decomposing roots. The legumes are soil enriching crops, leaving behind nitrogen for the next crop. The most nitrogen is left in the soil if the legume crop is harvested at flowering, as you would if you were growing it only as a compost crop. After that, nitrogen is put toward producing the beans or peas. Nevertheless, some nitrogen stays behind and it is good to have legumes in your rotation.     

Other protein sources from your garden are peanuts and sunflowers seeds.  I harvest peanuts before the frost kills the vines, hanging them in the barn for the peanuts to dry on the vines. I pick off the peanuts when they are ready. You can see that in my DVD Cover Crops and Compost Crops IN Your Garden. The vines become compost material, but that peanut hay could also feed small livestock. Peanuts and sunflower seeds contain 117.9 and 108.9 grams of protein per pound respectively. These crops also supply needed fat in your diet. In addition, they can be used for cooking oil. More information about that is at my post http://homeplaceearth.wordpress.com/2012/07/10/using-a-piteba-oil-press/. Sunflower stalks, like the cornstalks, are used in the compost. 

In a permaculture garden you might have hazelnut (filbert) trees. Hazelnuts have 57.2 grams of protein per pound. My hazelnuts form a border on the north side of my garden. I wrote about hazelnuts at http://homeplaceearth.wordpress.com/2012/03/20/hazelnuts-filberts-in-my-garden/. Hazelnuts trees can be pruned, with the trimmings feeding your rocket stove. These nuts also provide fat in your diet and can be pressed for oil. 

 Okay, I know you aren’t going to be eating a pound of beans or corn at a meal. In terms more easy to understand, a cup of boiled cowpeas (the beans I grow) has 13.3 grams of protein. I use ½ cup cornmeal, cooked with milk or water for a good-sized serving of cereal. That cornmeal has 5 grams of protein. A thick slice of homemade whole wheat bread has 3.9 grams of protein. A one ounce serving of peanuts has 7.4 grams. By comparison, a cup of milk contains 8 grams of protein and one large egg contains 6.3 grams. 

If you have enough calories in a varied homegrown diet, most likely you are getting enough protein. As you can see, growing grains for compost naturally gives you protein foods. If you were growing a significant part of your diet, you would also be concerned with having enough calcium. That’s the topic for next time.

 

More about Growing Protein at http://www.motherearthnews.com/permaculture/growing-protein.aspx.

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potatoes and sweet potatoes-BLOGIn my last post I wrote about how many more calories you could get if you grew beans and corn out and harvested the dried seeds. If you really wanted to grow a lot of calories in a small space, however, you would take a look at potatoes. The low Biointensive yield shown in the Master Charts of How To Grow More Vegetables (HTGMV) by John Jeavons is 100 pounds per 100 ft². There is an average of 349 calories per pound in potatoes—a little more in russets and less in white potatoes, with red-skinned spuds in the middle. If you were really hard-core in growing your calories, I suppose you would grow the russets at 358 calories per pound rather than the whites at 318, but I don’t care for the russet varieties as much as the others. A yield of 100 pounds, which is the best yield I’ve had, would give you 34,900 calories per 100 ft² bed. Comparing it to the corn that I talked about in that last post, with flour corn at 18,216, potatoes would give you 1.9 times the calories. Looking at the beans, with dried beans at 6,152 calories per 100 ft², growing potatoes would give you 5.7 times the calories in the same space.

In order to get all your calories from potatoes, however, you would have to eat many more pounds of potatoes than either beans or corn. To reach 2,000 calories per day, you would need to eat 5.7 pounds of potatoes, 1.2 pounds of flour corn, or 1.3 pounds of dried beans. Your calorie requirements might even be more than that, depending upon your age, sex, and lifestyle. The weight of the corn and beans is the dried weight. When considering the eating, multiply by 3 for the cooked weight, unless it is made into bread and tortillas, then multiply by 2. Hopefully your diet will be more diverse that just potatoes, corn, or beans, but this is how they would compare.

A man once told me that in survival training in the military, he was told that you could get everything you need from a diet of potatoes and milk. According to nutrition charts, a diet of too many potatoes could be toxic in potassium. On the other hand, if you need potassium, eat more potatoes. Having fermented foods, such as sauerkraut, in your diet would help rid your body of toxins. I think it was in the book Nutrition and Physical Degeneration by Weston A. Price that I read that the people he met in the mountains of Peru ate mostly potatoes dipped in a “gravy” of kaolin clay. The clay would have helped rid the body of toxins. It depends on the soil, climate conditions, and how it is grown, whether a food has certain nutrients or toxins in it. Studying indigenous diets is important if you want to grow all your own food. Our culture has lost some of the practices that were important in bringing food to the table. Sometimes they are the key we need to be successful in our endeavors.

Sweet potatoes are another good calorie crop. They might yield a little less per bed, but have a little more calories per pound. At the low biointensive yield that would mean 30,750 calories per 100 ft². In HTGMV Jeavons designates crops as area-efficient if they produce significant calories per area and weight-efficient if the amount that needs to be eaten for all one’s calories is 9 pounds/day or less. Of course, potatoes head the list of crops that are both area-efficient and weight-efficient. Other crops on the list besides sweet potatoes are Jerusalem artichokes, garlic, leeks, parsnips, and salsify.  The information about area and weight efficiency for these crops is in HTGMV and is available online at http://www.growbiointensive.org/grow_main.html.

You might not be growing all your food, but putting a hearty meal on the table occasionally that consists of only food you have grown is pretty satisfying. Check out my Homegrown Friday posts to see some of my experiences on that in 2011 and 2012. If you have done something similar, by all means, add a comment and tell us about it.

 It is good to know what to grow and prepare that will fill you up. There are so many factors to consider when planning your diet around what you grow. You want to make sure it is a sustainable diet, so while you are growing crops for high yields in some things, you are also growing crops that will feed back the soil. That’s where the grains come in. They are weight-efficient, but not area-efficient when it comes to calories, but they produce a lot of necessary carbon for your compost making. The beans, also, are weight-efficient and not area-efficient. You could, however, grow pole beans up the corn stalks and that would up your yield of calories per 100 ft². Beans and grains pair well together to provide the necessary amino acids that make up protein. I’ll talk about growing protein in the next post. See you then!

 

More about Growing Calories at http://www.motherearthnews.com/permaculture/growing-calories.aspx.

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  1. BB corn-BLOGHave you ever wondered how much space it would take to grow your food? Maybe you’ve wondered just how much space it would take to grow all of a certain crop to have enough for the year. The answer to both questions is–it depends. It depends on what you want to eat and how you are growing it. John Jeavons asked what was the least space needed to grow all one’s food more than forty years ago and has been working on the answer ever since, including the sustainability aspect. You need to consider the soil and grow soil building crops along with your food crops. I wrote an article that is in the new (Oct/Nov 2012) issue of Mother Earth News called A Plan for Food Self-Sufficiency. It includes planning charts for vegetables, fruits, legumes, and grains. There is an additional chart online for oilseeds. You can find the article and charts online, however it all looks much nicer in the magazine. You can use that article to begin your own planning.

The charts with the article show estimates of yields you might get if you follow the GROW BIOINTENSIVE® principles explained in Jeavons book How To Grow More Vegetables. I follow those methods, so my blog posts and videos will give you additional understanding of how to put GROW BIOINTENSIVE into practice. The charts also have a column showing the average yields in the U.S. for conventional production. These figures are guidelines for you to use in your planning, but in reality, what you really need to know is how much you can grow in your soil, in your climate, with your schedule, etc, etc. In other words, there are a lot of variables. My suggestion is to just jump right in and get growing. Learn as you go, see what you can do, then improve your skills and soil each year.

In 1997-98 I had a small CSA and decided to include snap beans in the offerings. I had already been selling vegetables to two local restaurants for five years, so I was attuned to doing a trial and estimating the harvest, or so I thought. I had grown a bed of beans in the garden close to the house and had measured the yield and recorded the time it took to harvest, wash and pack. I set my price according to those figures. The crop for sale, however, was planted in another garden on our property, in beds that had not been in production for as long and had not received the mulch and compost over the years that my trial bed had. The yield was not as high and it took longer to pick the same amount of beans, since each grab brought a few beans, rather than a handful. It was definitely a lesson learned. Knowing what I had achieved with the trial bed, however, gave me hope for the newer garden and a yield to aim for.

If you really want to provide a significant portion of your food from your garden you would be looking at growing things that fill you up, so you would be thinking about growing calories. In Jeavons book there are columns in his Master Charts that show how many calories, and how much calcium, and protein are in each pound of food for each crop. Consider corn. If you are already growing sweet corn, using the beginning biointensive yield of 17 pounds of kernels per 100 square feet, you would have 6,800 calories of food in that 17 pounds. If you grew flour corn-corn for cornmeal- and achieved the beginning biointensive yield of 11 pounds of dry kernels, you would have produced 18,216 calories in 100 square feet of garden space. Of course, the sweet corn, depending on the variety, might have been ready to harvest 3-4 weeks earlier than the four corn. The corn stalks provide important carbon for your compost pile. If you grew sweet corn, it is to your benefit to leave the stalks standing for 4 weeks after the harvest of the ears, giving them a chance to produce more lignin. If you were doing that, you might as well grow flour corn.

There is nothing like growing staple crops.  In her book, The Resilient Gardener, Carol Deppe talks of growing five staple crops that “you need to survive and thrive”. Those crops are corn, beans, potatoes, squash, and eggs. (She prefers duck eggs). Deppe has to avoid gluten, making corn her grain of choice. She even includes her recipe for cornbread that has no wheat flour in it.

beans-dried and canned--BLOGFor fun, let’s take a look at beans. If you grow snap beans and achieve the beginning biointensive yield, you would have 30 pounds of beans from a 100 square foot bed. Those 30 pounds of snaps would give you 4,230 calories. If you grew those beans all the way out to dry seeds, the beginning biointensive yield is 4 pounds of dried seed, giving you a yield of 6,152 calories in the same space. Of course, they would be in the bed longer and you would have to keep the bean beetles from taking out the plants before they reached dried seed stage. One great advantage of growing dried beans is that they don’t need to be cannned. Just put the dried beans in a jar and store them in your pantry. Cowpeas are my dried bean of choice. They grow better for me to dry seed than other types of beans and the bean beetles ignore them. Find out what grows best in your area. At Ecology Action in Willits, California, pinto beans grow well. I have never been successful with growing pinto beans to seed here.

This should widen your thinking as you make notes for next year’s garden. Some more thoughts about planning a diet of homegrown foods are at my post On Growing All Your Own Food. I was recently at the Mother Earth News Fair in Pennsylvania, and at the Heritage Harvest Festival at Monticello in Virgnia the weekend before that. It was encouraging for me to meet so many people who are anxious to learn to grow their food. It proves there is hope for the world, after all. We are living in exciting times and we need to embrace that. Enjoy the adventure!

 

Find more on Planning for Eating at http://www.motherearthnews.com/permaculture/planning-for-eating.aspx.

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