Zopf (Braided Swiss Weekend Bread)

INGREDIENTS:

• 1 (.25 ounce) package active dry yeast (about 2 1/4 tsp)
• 1 1/3 cups warm milk
• 1 egg yolk
• 2 tablespoons butter, softened
• 3 1/2 cups bread flour
• 1 egg white
• 1 tablespoon water

DIRECTIONS:

1. In a large bowl, dissolve yeast in warm milk. Let stand until creamy, about 10 minutes. Add the egg yolk, butter and 2 cups of bread flour; stir well to combine. Stir in the remaining flour, 1/2 cup at a time, beating well after each addition. When the dough has pulled together, turn it out onto a lightly floured surface and knead until smooth and elastic, about 8 minutes. Let rise until double in size, about 1 hour.
2. Divide the dough into 2 equal pieces and roll each piece into a 24 inch long cylinder. Braid the pieces together and place on a lightly greased baking sheet. Cover with a damp cloth and let rise until doubled in size, about 1 hour. Meanwhile, preheat oven to 400 degrees F.
3. In a small bowl, beat together egg white and water. Brush risen loaf with egg wash and bake in preheated oven for 20 to 25, until golden. 

How to braid with 4 strings:

 

Demonstrated by Suzi Grasse during the Relief Society Birthday Celebration, March 2012

Tsai-Hsin (Choi-San)

A very popular vegetable for Chinese cooking. Leaves are oblong, thick and erect with slender petioles. The ones I grew last summer (2011) appeared slender than the ones you would buy from an Asian store. What surprised me about this plant was that it tolerated frost. The plants I had in late spring is still alive and blooming, yet it is now late winter. This tells me that this plant must grow in colder part of Asia. I usually cut off the bloom to let it produce more leaves. This is my husband's and my son's favorite Asian leafy vegetable. We enjoy it in stir fries.

When to plant. I found that this plant tolerates frost. Plant year long. For caution, try and plant the seeds direct if you know you have a full week without frost to give the seed a chance to sprout.

How to plant. Plant seeds direct. This plant likes moist soil.

Light	Full sun
Seed Depth	1/2 in
Spacing Row/plant	24 in / 12 in
Days to germinate	7-14
Days to harvest	45-50

Harvest. Once the plant starts to bolt, it is best to cut the whole plant. For more leaves, cut the bolt off and let it produce more leaves. However, doing this will make mature part of the stem not palatable.

Health Benefits. Growing up in Asia, I ate a lot of green leafy vegetables. I was always told that they are full of nutrients. Asia has a larger variety of leafy vegetables. Not a lot of information is found on Tsai-Hsin, perhaps it would have the same nutritional value as other green leafy vegetables.

What is it that makes leafy green vegetables a veritable superfood? One reason is the rich assortment of nutrients that can be found in them; vitamins A, C, E, and K feature heavily in salad greens, kale and spinach while many of the B vitamins can be found in broccoli, bok choy, mustard greens and many other varieties of leafy green vegetable. These same vegetables also contain an abundance of phytonutrients (or phytochemicals) such as zeaxanthin, lutein and beta-carotene; valuable chemicals which protect cells from damage.

Green leafy vegetables also contain high levels of dietary fibre, magnesium, potassium, folic acid, calcium and even Omega-3 fatty acids, which serve to maintain eye health, aid in digestive regulation, increase bone strength and boost the immune system.
(http://onyi-nwabineli.suite101.com/leafy-green-vegetables-and-their-health-benefits-a174971)

Peas

 Peas are cool-season crop. There are three types of peas: garden or green peas (not edible pods), snow peas (edible flat pods with smaller peas inside) and snap peas (edible with full size peas). Peas are very easy to grow.  They have a short life, so you can extend your harvest by planting every two weeks. Pea pods can be eaten raw, or cooked in stir flies.

When to plant. Plant peas in February - April & late July for fall harvest. Plant every 2 weeks in succession to prolong harvest.

How to plant. Sow in full sun in spring and late summer. Peas will tolerate some frost and are very sensitive to heat. Plant 1 seed every 2 inches. There is no need to thin plants. Peas perform best if supported by trellis. You may plant peas on both sides of the trellis and let the plants grow together.

Light	Full sun
Seed Depth	1 1/2 in
Spacing Row/plant	2 ½ ft/2 in
Days to germinate	8-12
Days to harvest	72
Preserve by	Freezing

                                         

Harvest. Simply pick the pods as they fill out to encourage production. When you harvest, try not to jerk pods from vines since rough handling can cause plants to stop producing.  It is best to use a pair of scissors or pruners.

Like any first time gardener, I did not know that the young leaves were edible.  I tried it for the first time and they are so delicious (see Recipes). As you can see in the picture, you only harvest the young tops. When you harvest the young tops, it should snap easy. If you have to twist it to break it off, that means your are breaking a mature stem (which might hurt your plant), and this part is not palatable.

Health Benefits. Peas are packed with 8 vitamins, 7 minerals , protein and fiber. They are an excellent source of Vitamin K, which activates the osteocalcin in our bodies, thus anchoring the calcium we digest to our bones. They are also a good source of folic acid and Vitamin B6, important for combating osteoporosis and atherosclerosis by reducing the buildup of homocysteine molecules.
Peas are a good source of other B Vitamins as well, such as thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3). These help regulate lipid, carbohydrate and protein levels.
Peas contain a fair amount of Vitamin C, which is our body’s main antioxidant protection against viruses and diseases, and perhaps even some cancers.
The smoother the skin of the pod, the more starch it has.

Recipes:
Beef stir fry with snow peas and pea greens

Mung Beans

How I got started with Mung beans? It was rather a short lived chain of thought that became a reality. I really like bean sprouts and I have the mung beans sitting in my closet for making Asian dish, so I thought, I can make my own bean sprout, which I did. Then again I thought, why not plant the seed also so that I can have a supply of beans. So I did and lo and behold they are so easy to grow.

Mung bean is native to the Indian Subcontinent. It is very common  in Asia. Growing up in Philippines, I am very familiar with this grain.

Mung bean plant with young green pods

Bean sprout. Mung bean sprouts are germinated by leaving them watered with four hours of daytime light and spending the rest of the day in the dark. Mung bean sprouts can be grown under artificial light for four hours over the period of a week. They are usually simply called "bean sprouts".

When to plant. Plant when night time temperature is above 60 degrees F or in the beginning of May (Zone 7).





How to plant. Plant seeds direct in a sunny location (May, Zone 7).

Light	Full sun
Seed Depth	1/2 in
Spacing Row/plant	1 ft/6 in
Days to germinate	4-8
Days to harvest	55-60

Harvest. Pick pods when they start to look dry, and color has usually turned brown or black as seen in picture above. Plant will continue to produce as you pick the pods. Crack the pods open to collect the mature seeds for storage and cooking.

Health Benefits. Mung beans are a rich source of vitamin B, C, E and K. Folate or folic acid, present in mung beans, helps in the formation of red blood cells. It also helps in reducing the chances of heart diseases, ensures normal growth of cells and assists in protein metabolism. Thiamine, a type of vitamin B, ensures proper functioning of the nervous system. Thiamine is also useful in releasing energy from carbohydrates.

Mung beans contain a host of minerals. Magnesium, relaxes the arteries and veins, resulting in increased flow of oxygen, nutrients and blood throughout the body. Copper helps in absorbing iron and also facilitates the process of protein metabolism. Iron helps the body build up resistance to stress, formation of hemoglobin, and plays an important role in the complete metabolism process. Zinc is useful for proper tissue growth and repair, boosting the immune system, and improving male infertility. Potassium is required to maintain a normal heartbeat, besides helping in muscle contraction.

Mung beans is one of dietary option since it is low in carbohydrates, but high in protein. The Bean sprout is bursting with protein.

Recipes:
Philippine Mung beans in coconut milk
Mung bean stew with Shrimp and Kale (Monggo Guisado)
Bean Sprout stir fry (Togue - common name in Philippines)

Zucchini

 Zucchini plants are easy to grow and they are prolific producers. This is the perfect plant to grow if you are just starting out your gardening experience. I had about 4 plants last summer (2011) and I got plenty, but could have more since our family loves to eat them. I love how the plant surprises me with its fruit. What I mean by that is, when I walk by to check on them I don't see any fruit, but when I go back in two days time, Voila! A big one is waiting to be picked. One of my favorite thing to do in the summer was grilling vegetable kabob with lots of zucchinis that were freshly picked from the garden, yummy delicious!

When to plant. After all danger of frost,  plant direct in a sunny location.

How to plant. Sow 5 seeds spaced evenly over a hill 9 - 12 inches tall and 2 feet across. When plants are 3 inches tall, thin by cutting to the 3 strongest seedlings per hill. To avoid weeding, mulch heavily around plants and in the rows.

Light	Full sun
Seed Depth	1 in
Spacing Row/plant	3 ft / 4 ft
Days to germinate	7-10
Days to harvest	63
Preserve by	Freezing & canning

Harvest. Pick summer squash early and often to encourage production.  Ready to harvest just after blossom falls from fruit and fruit can be easily dented with thumbnail.

Health Benefits. (http://lifestyle.iloveindia.com/lounge/benefits-of-zucchini-1313.html)

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease.

Tomatoes

When and how to plant. Start seed indoors 6-8 weeks before the last frost. Plant seedlings outdoors once all danger of frost has past and soil has warmed. Well drained soil is best. When you transplant, bury about 50 to 75% of the plant. It is okay to bury some of its lower leaves. New roots will emerge along the buried stem, giving the plant a developmental boost; a new transplant needs to focus on root production. Make sure to water your newly transplanted tomato plant to avoid shock.

Consider using a tomato cage or a tall stake to support the tomato vine about 14 days after transplanting.

Light	Full sun
Seed Depth	1/4 in
Spacing Row/plant	18-36 in
Days to germinate	7-14
Days to maturity	78

Harvest. Tomato plants usually have small, green fruit to start. Wait until the fruit is of good size with a bright, deep coloring: This means that the fruit is ripe and ready to pick. The texture of the fruit can also determine when it is ready to pick. Ripeness is usually determined by a slight softness. Be careful to only "palm the tomatoes"; do not squeeze with the finger tips and bruise the fruit. Fruit may be picked any time after it starts changing to its ripe color and set on a sunny windowsill. This will reduce the chances of it rotting on the vine or being eaten by a bird or squirrel. Tomatoes do, however, taste sweeter when ripened on the vine, so you need to balance risk of threats versus taste.

Health Benefits. Tomatoes are now eaten freely throughout the world, and their consumption is believed to benefit the heart, among other organs. They contain the carotene lycopene, one of the most powerful natural antioxidants. In some studies, lycopene, especially in cooked tomatoes, has been found to help prevent prostate cancer, but other research contradicts this claim.Lycopene has also been shown to improve the skin's ability to protect against harmful UV rays. Natural genetic variation in tomatoes and their wild relatives has given a genetic plethora of genes that produce lycopene, carotene, anthocyanin, and other antioxidants. Tomato varieties are available with double the normal Vitamin C (Doublerich), 40 times normal Vitamin A(97L97), high levels of anthocyanin (resulting in blue tomatoes), and two to four times the normal amount of lycopene (numerous available cultivars with the high crimson gene).
(Source: http://en.wikipedia.org/wiki/Tomato)

Yellow Squash

When to plant.

How to plant.

Harvest.

Health Benefits.

Bush Beans

Okay, I could not find where I have saved some good pictures of my bush beans, but here is a picture of proof that I planted some. I kid you not, if you are first time gardener, this is the plant for you, provided you love green beans, but then again who doesn't?

When I got variety of bean seeds from a friend, I got so excited and planted them and did not realized that there was a difference between pole and bush beans, one needs trellis and one doesn't. I prefer to plant the bush beans and not have to worry about a trellis.Lat year (2011) was my first time and it was a success. I had green beans available all through out the summer and into the fall. I learned how to preserved green beans by canning as well for the first time. Nothing like seeing the fruit of my labor, green beans and more green beans. This year (2012) I am looking forward to having more green beans readily available and also to fill my freezer.

When and how to plant. Direct seed after all danger of frost and night time temperature is at least 55 degree F.Once seed are planted, very little is required to keep bean plants healthy. They are low maintenance plant, and yet heavy producers. Space plants about 2 inches apart.

Harvest. Bush beans produce all their beans within 2 week period, so to prolong harvest, plant new bush beans every 2 weeks. Pole beans have longer period of production. Harvest the beans when the pods are crisp, firm and fully elongated but before the beans inside have enlarged. Pick when the foliage is dry (to reduce the possibility of disease) and handle the beans and plants carefully to avoid breaking the branches when you nip the bean off the plant. Harvest pole beans regularly to encourage further bean production.

Health Benefits.

Green beans are an excellent source of protein, complex carbohydrates and fiber. Their high fiber content aids digestion and the protein helps to regulate blood sugar levels. Therefore, Diabetics and people who suffer from hypoglycemia can benefit from eating green beans. There is evidence that a diet rich in beans can lower cholesterol levels, especially the triglycerides.
Green beans, like other beans, are a good source of folic acid and molybdenum. They also contain considerable amounts of iron, magnesium, phosphorus manganese, and potassium.
The folic acid and B6 in green beans make them a “heart healthy” vegetable as well because it lowers an amino acid called homocysteine, which is known to be high in people with heart disease.
Of course because they are low in calories and filling, green beans are the dieter’s friend as well.

Source:  http://www.gardeningchannel.com/health-benefits-of-green-beans/

String Beans

When I was looking for information on String Beans, also known as Asparagus Beans, I found that articles interchangeably use the term "string beans " with "green beans", but they are different plant. This plant is of a different genus than the common bean. It is a vigorous climbing annual vine. A variety of the cowpea, it is grown primarily for its strikingly long (35-75 cm) immature pods and has uses very similar to that of the green bean. The pods, which begin to form just 60 days after sowing, hang in pairs. They are best for vegetable use if picked before they reach full maturity.

I love string beans. I add them in my stir fries and soup. The crisp, tender pods are eaten both fresh and cooked. They are at their best when young and slender. They are very easy to grow, however, from my experience its #1 enemy are aphids. In my case, I got a good harvest, the aphids came and almost took over the fruits around the end of Fall season, around the time when it has stopped producing vigorously anyway.

When to plant. Direct seed planting in May when temperature is above 65 F.

How to plant. Along a trellis, sow seeds when soil is warm. Soaking seeds overnight in warm water is an option. When I planted mine, I did it without soaking. Thin when plants are a few inches tall.

Light	Full sun
Seed Depth	1 – 1 1/2 in
Spacing Row/plant	30 in /6 in
Days to germinate	15-21
Days to harvest	67
Preserve by	Freezing & canning

Harvest. Pick early and often to encourage production. When you can feel/see the bump of seeds from the pod and the fruit has turned slightly light green with a hint of yellowish, that means the fruit is already mature. Let the fruit mature if you want to keep seeds for future planting.

Health Benefits. They are a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese.


(http://en.wikipedia.org/wiki/Vigna_unguiculata_subsp._sesquipedalis)

Okra

Okra is a tropical plant that is grown as an annual vegetable. The long, pointed seed pods are especially useful for thickening stews because of their gummy mucilage.Okra is one of my favorite vegetables. My first try was in 2011 and was it ever a success. I was able to give some okra to my neighbors and friends. I had about 6 plants and they produced vigorously as I continuously pick the pods. Check out my recipes for Okra. I got so excited with my okra production that I forgot to take pictures of my harvest and my mature plant.

When to plant. Okra can be direct sown or started indoors and transplanted. Start indoor seeds 6-8 weeks before transplant date.In colder climate, wait 2 weeks after the last expected frost to directly plant seeds outdoor.

How to plant. Sow 2 seeds every 18 inches directly in garden in full sun after all danger of frost and ground is warm. Thin to one plant every 18 inches when seedlings are 2 inches tall.Once planted and established, Okra plant can handle dry spells

Light	Full sun
Seed Depth	¾ in
Spacing Row/plant	3 ft /18 in
Days to germination	12- 14
Days to harvest	58
Preserve by	Freezing & canning

Harvest. Pick pods when they become 3 to 4 inches long. If they are allowed to become mature, plants will stop producing., on the other hand there will be regular production with regular picking. If you want to collect seeds for future planting, let the pods go to maturity and it will eventually turn brown and dry.

Health Benefits. (http://www.nutrition-and-you.com/okra.html)

• Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
  
• The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
  
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
  
• Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
  
• The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
  
• The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
  
• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.
  

Lettuce

I have only tried planting the Romaine lettuce and I have been successful so far the second time. The first time, I think I planted them late in the Spring, here in North Carolina, by that time the weather can be really hot already so it did not germinate. I planted them before in between trellis to provide the lettuce with shade during the heat of the day. Still the Romaine lettuce can withstand warm weather better than most other lettuce I think.

When and How to plant. Sow directly in garden as early as soil can be made fine and loose. Lettuce is cool weather vegetable. Plant seeds every 2 inches, covering firmly with soil. Lettuce will need plenty of moisture. Also, fall crops may have to be started indoors since lettuce has a difficult time even germinating in hot weather. Transplant with care.

Light	Cool weather plant
Seed Depth	1/4 in
Spacing Row/plant	18 in/8 in
Days to germinate	7-10
Days to harvest	68

Perpetual Lettuce bed- start another batch every three weeks. Starting a new crop regularly is crucial to the taste of the lettuce. Young lettuce is much preferred, and you'll have all you'll need. Around the end of May switch to a summer type of leaf lettuce, grow it in a shadier spot and keep it well watered.

You can also grow lettuce in pots.

Harvest. Lettuce will provide you with cut-and-come-again for up to two months. After a few weeks get out the scissors and cut yourself a salad. Some people harvest only the outer leaves, but it's easiest to just grab the top of the plant and slice off everything an inch above the lowest leaves, just like cutting the grass. As long as you don't cut into the growing point (just above the roots), everything will grow back. You can do this as often as you wish until the leaves start to taste a little bitter, then the plant's ready for the compost pile.

Health Benefits. Want to maximize the health benefits of your salads? Start with romaine lettuce for a salad guaranteed to be packed with nutrients. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints.

Due to its extremely low calorie content and high water volume, romaine lettuce--while often overlooked in the nutrition world--is actually a very nutritious food. Based on its nutrient richness, our food ranking system qualified it as an excellent source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene), vitamin K, folate, and vitamin C. Romaine lettuce also emerged from our ranking system as a very good source of dietary fiber and 4 minerals.

Salad Days Keep Your Heart Young

Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels.

Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet. (Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61)

Jalapeno

I did not realize how much I enjoyed having Jalapeno until our family started planting them. My husband and son planted a starter seedling indoors using all the seeds in the packet it came with. As a first timer, eager-beaver gardener, I transplanted most of those seedlings and so last year (2011), we had plenty of harvest and was able to do some canning and also give away to my neighbors and friends. Jalapenos are easy to grow and are prolific producers.

Jalapenos are popular with Tex-Mex dishes and for pickling. The plant fruit can grow to a lenght of 3 inches.
When and How to plant. Start indoors 8 weeks before planting outdoors. Keep seed moist in full sunlight. Transplant when 3 inches tall or sow directly after danger of frost. Sow directly in a sunny location after frost danger.
Harvest. You can pick them green or can be left on the bush to mature to a fiery red - color. Pick often to encourage production.

Health Benefits.

Swiss Chard

As mild-flavored as spinach and withstands heat better than most other greens. This plant has huge, dark green, juicy leaves and have broad, thick midribs and are delicious in stir fries. If you are a first time gardener and like Swiss chard, you will have success with this plant. You will get plenty of harvest from just few plants.

Swiss chard, which is also known as white beet, strawberry spinach, seakale beet, leaf beet, Sicilian beet, spinach beet, Chilean beet, Roman kale, perpetual spinach, silverbeet and mangold (and that's just in English!) can also be grown in pots, but just make sure not to overcrowd them in the pot. This means that even apartment dwellers can have swiss chard almost all year long. Swiss chard plants look attractive and vibrant so you can even plant them in between your flower or ornamental gardens. It would be like planting Hostas, but swiss chard instead. The bonus part is that you can harvest and eat them, unlike Hostas.

I discovered that I can trick my son into eating Swiss Chard by adding them in my bread or bun roll recipes. Finely chopped, he doesn't even notice. He will ask about the green color, and I just say something in the lines of "that's the nutrients or vitamins". Try it, and you can feel good about having your child eat so much bread if not much of anything else.

When to plant. Plant when the soil is at least 40 degrees F. The plants are quite cold hardy, so in many places it's not too late to start some seeds for a late fall/early winter crop. Chard plants do well even in heat (mid-80s).

How to plant. Sow in outdoor row as soon as ground can be worked (Zone 7, April - July). Place one seed every 3 inches and cover firmly with soil. Prefers full sun. Thin to 6 inches apart when plants are 3 inches tall. Use thinnings as fresh greens. Keep plants heavily mulched and moist.

Light	Full sun
Seed Depth	1/4 in
Spacing Row/plant	20 in/ 6 in
Days to germinate	7-10
Days to harvest	60
Preserve by	Freezing & canning

Harvest. When plants are 7 inches tall, cut outer leaves at soil level with sharp knife. Harvest will continue all season if inside leaves are permitted to grow. Below is a picture of some of my harvest last year. In the picture you will see Swiss Chard, Bok Choy, Snap peas, and young Spinach leaves. Chard is the one with thicker stalks.

Health Benefits. Swiss chard is bursting with nutrients, including vitamins K, A, C and E, plus several B vitamins, magnesium, manganese, potassium, iron and dietary fiber.

Recipes: Here are some links to favorite Chard recipes. When I have time I will post my own recipes.

Roasted Swiss Chard with Feta cheese
Sauteed Swiss Chard with Parmesan Cheese
Simple Swiss Chard
Swiss Chard Quesadillas (Guadalajara, Mexico)

Bitter Melon

Bitter melon is also known as bitter gourd. This plant is a fast-growing, trailing or climbing vine with thin stems and tendrils and requires trellis to support the climbing vine.Why is the name bitter melon? You guessed it! This vegetable is bitter, but very sweet to your good health (see Health Benefits). Liking bitter melon is an acquired taste, and yet there is a way to reduce its bitterness. To do so, you must sprinkle salt over the sliced fruit and let it soak in its salty juice for 10 minutes, then rinse prior to cooking. I had two plants last summer (2011) and I had probably about 8 pods. I am definitely planting more this year, just thinking about it makes me salivate for its bitterness.

When to plant. Bitter melon is an exotic Asian plant, therefore, it likes warm weather. In zone 7 where I am, I would plant them outdoor in May or start seeds indoor in April to maximize time for production.

cracked seeds germinated in 5 days as in above

How to plant. On a single pit (2 ft diameter and soil loosened to 1.5 ft deep)  you can plant about five to six seeds about 6 inch apart. It would take about 14 days for the seed to germinate. You can try soaking the seeds in water for a couple of hours prior to planting. You can also set them on a wet paper towel and then covered with another wet paper towel (like making bean seed to sprout) and place them in a warm spot. I did this (see picture) and I tested out with some cracked seeds and some not, if you have a good seed, you should see that it starts to germinate in about 6 days, well the cracked ones anyway. The un-cracked seeds will take longer, about 2 weeks, then plant it in a pot indoor if the weather is
still cool, or directly plant it outside when night temperature is above 70 degrees F.

Note: Crack the seed as if you were eating sunflower seeds or pumpkin seeds.

Harvest. When the fruits are ready for harvest, their spines (or ridges in the case of Chinese variety) will become less pointy. The ends of spines will get round. This is the best time to harvest them. Once the fruit turns yellow, the seeds inside will look like its coated with red color, those are the seeds you can plant for next season. Yellow fruit is not desirable for cooking, they can get really mushy.

Health Benefits. (http://yourhomegardenblog.com/vegetable-gardening/how-to-grow-exotic-and-delicious-bitter-melons-on-your-backyard)

Once you acquire their taste, they can become a delicacy for your palate. And they are excellent source of various vitamins including A, B1, B3, B3, B6, B9, B12, C, E and K as well as Iron and Magnesium.

According to wikipedia, bitter melon has been used in various Asian traditional medicine systems for a long time. Like most bitter-tasting foods, bitter melons can stimulate digestion. Bitter melons have been used by Asians for centuries and is a popular medicine in Chinese Medicine for diabetes mellitus type 2.

Bitter Melon contains four very promising bioactive compounds. These compounds activate a protein called AMPK, which is well known for regulating fuel metabolism and enabling glucose uptake, processes which are impaired in diabetics.

Bell Peppers

Pepper is a tender, warm-season vegetable. Pepper plants require somewhat higher temperatures, grow more slowly and are smaller than most tomato plants.When I first started growing bell peppers, I was not sure whether the green, yellow, and red were different plants, but as it turns out they are one and the same and they are just different stages of the fruit.

When to plant. Peppers are best started from seeds indoors in late winter and then transplanted into the garden after the soil and air have warmed in the spring, late April or early May.

How to plant. I started with the seeds I took off of a red pepper plant that I bought from the store. I have had success with this and had never bought seed from a packet. Set transplants 18 to 24 inches apart in the row, or 14 to 18 inches apart in all directions in beds

Note: Peppers do not do well on cold and wet soil. The most common problems later in the season are hot, dry winds and warm nights (above 70°F). Periods of extreme heat, with or without wind, may prevent fruit set, especially in some varieties.

Harvest. Fruits may be harvested at any size desired. Green bell varieties, however, are usually picked when they are fully grown and mature—3 to 4 inches long, firm and green. When the fruits are mature, they break easily from the plant. Less damage is done to the plants, however, if the fruits are cut rather than pulled off. The new, colored bell pepper fruits may be left on the plant to develop full flavor and turn into variety of colors.

Health Benefits. Nutritionally, peppers vary depending on the variety and stage of maturity. In general, all peppers are a good source of vitamin A and C; the red ones are bursting with these two antioxidants. Antioxidants are a group of nutrients that neutralize free radicals in the body fluids reducing the risk of disease.