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Floriani Red Flint and meal (L)-Bloody Butcher and meal (R)

Floriani Red Flint and meal (L)-Bloody Butcher and meal (R)

For some years now, during the Fridays in Lent, I have been only consuming what I’ve grown myself in my garden. You can read about my previous Homegrown Fridays here. I know from experience that this takes some concentration and dedication each Friday that I do this. We usually have something at a meal that comes from our garden or from a farmer we know personally, but limiting the meal to only what I’ve grown means no dairy products, no vinegar on the greens, and no olive oil. Also, this time of year if I’ve run out of potatoes and onions I have to buy them from the grocery store—something I’m not happy with. Last year, in spite of being terrifically busy writing Grow a Sustainable Diet, I kept to the Homegrown Fridays eating only what I had grown. This year I am deep into writing another book—Seed Libraries and other means of keeping seeds in the hands of the people. I really want to keep the momentum going on this newest book and decided to be kinder to myself and not be so distracted on Friday. Also, maybe if I back off a little on my self-imposed rules, others will find it more doable. Last year on my Homegrown Fridays 2013 post I invited comments from anyone who had tried the same thing and had no takers.

I’m still sticking to eating something that I’ve grown at each meal on the Fridays in Lent, unless I’m traveling and eating away from home. This year, however, the meals might also include some other ingredients. The stored staple crops I have available are the same as before—sweet potatoes, cowpeas, corn for cornmeal, garlic, peanuts, and maybe hazelnuts and walnuts. There are also greens from the garden, eggs from the chickens, dried and canned produce, and mead. Check my past Homegrown Fridays for examples of meals from only these ingredients.

This year I have some new additions. We made grape juice from our grapes in 2013. Not a lot, but some to save for Homegrown Friday breakfasts. Breakfast is still by the old rules. I have cornmeal mush cooked in water, rather than milk. The honey I put on it is a gift from my friend Angela’s bees (okay, so I bent the old rules a bit for breakfast since it’s not my honey). Our bees did not survive the winter in 2013 and, being so busy, we didn’t replace them. However, new bees are arriving this week. Yeah!

I tried a new corn in 2013 and find I like the taste a little better than Bloody Butcher. Floriani Red Flint corn didn’t yield as well as my tried-and-true Bloody Butcher that I’ve been growing for more than twenty years, so I’ll be working with it to see what I can do. I’ll be planting both varieties in 2014. When I first planted Bloody Butcher I had also planted a yellow variety that I don’t remember the name of. Bloody Butcher did much better than the yellow corn, so that’s what I stuck with. Since Floriani Red Flint and Bloody Butcher are both red corns, I was surprised at the difference in color when I ground them into cornmeal. You can see in the photo that Floriani Red Flint is yellow and the Bloody Butcher cornmeal is purple, which I was already familiar with.

cowpeas with dried tomatoes and onions

cowpeas with dried tomatoes and onions

Changing the rules gives me the opportunity to tell you about my dried tomatoes in olive oil. When I dry tomatoes in my solar dryers, sometimes there are ones that aren’t quite dry when the rest are. I put the not-quite-dry ones in a jar of olive oil that I keep in the refrigerator, adding tomatoes as I get them. An easy and tasty dish is to sauté a cut-up onion in the olive oil from that jar, along with some of the tomatoes. Add some cooked cowpeas until they’re heated through and there’s lunch. I often refer to those tomatoes as flavor bites and add them to scrambled eggs and quiche.

blessing_130516_A1-198x300If you’ve enjoyed following my Homegrown Fridays, you are going to love reading Blessing the Hands that Feed Us by Vicki Robin. If her name sounds familiar, you may know her as co-author of Your Money or Your Life. I read Blessing the Hands that Feed Us when it came out in January this year and thoroughly enjoyed it. Robin limited her diet to what was grown within 10 miles of her home for a month! It all began when a friend wanted to find someone to feed from her garden for a month and Robin, who refers to sustainability as an extreme sport, offered to give it a try. Before starting on this adventure she put some thought into it and decided to widen her diet to the ten miles to include dairy, eggs, and meat, but the bulk of her meals came from her friend’s garden. She allowed what she referred to as exotics—oil, lemons and limes, salt, a few Indian spices, and caffeine–which enhanced her meals. Giving yourself limits like this doesn’t so much limit you as it does open your heart and mind to so many more issues at hand. If you include exotics, how are the workers responsible for growing them and bringing them to you being treated? How is the soil that grows these things being treated? The food you get from local growers—how is it grown and are the growers getting a fair return for their labor, knowledge, and care? Is the treatment of the soil your food is grown in building the ecosystem for those living nearby and for the earth community at large?

One of the things that Robin brought up in her book was that as we go forth in these changing times we need to be operating out of love and not fear. I talked about that same thing in Grow a Sustainable Diet. Both books also talk about community. We do not live in a vacuum, needing to provide all of our own needs. Yes, on Homegrown Fridays I explore what it would be like if my diet only consisted of what I’d grown myself. I do that to bring my own focus to what is really important to me and examine what I really need. It deepens my appreciation for what I eat all the other days of the year and for the people and the land that supply what I can’t. When Angela gave me that quart of honey last summer, I truly valued it, knowing that my homegrown supply from the previous year would be running out. My Lenten Homegrown Fridays begin the thought process about what it would take to go forth in a peaceful, loving way that treasures all of life.Homeplace Earth

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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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  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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