Most people know that FLOTUS, the First Lady of the United States is an enormous advocate for eating and living healthy, and even has a garden at the White house to promote that goal – and also, just like the rest of us – to enjoy the fresh vegetables. But does Mrs. Obama have any particular favorites in the veggie patch? It seems that she does.
In a Washington Post On Line post dated April 29, 2012 the First Lady reveals that while she likes many vegetables arugula, string beans, carrots and broccoli rank highly on her list. These are indeed very healthy vegetables and all can be started right now in Zone 6 gardens like ours in northern New Jersey. Here are a few tips on starting each of the First Ladies favorite vegetables with a note or two on what makes them such healthful choices.
All four of these vegetables prefer soil rich in compost and which will drain well, indicating raised beds. Full sun is best for all although arugula will tolerate minor shade.
Arugula is an early green that FLOTUS made a household byword almost singlehandedly. This tasty, peppy green is ready in just 40 days from germination. Plant ½” deep as soon as it is possible in Zone 6. Plants should be about 6” apart on center.
Arugula is a great source of vitamins A, C and K as well as carotenoids, so important for the eyes. Arugula is also rich in antioxidants, phytochemicals and flavonoids all of which are known anti-carcinogens.
It is a little late to start broccoli outdoors from seeds except for the northern portions of Zone 6 but be of good cheer, broccoli plants will be available in all garden shops soon and can be planted immediately. If you try seeds – and you may well be successful if you act now - plant them a mere ¼” deep.
Broccoli is loaded with fiber and fights cholesterol. It is an especially potent detoxifier because it combines the jaw-breaking phytonutrient compounds glucoraphanin, gluconasturtiian, and glucobrassicin in a rare formula which excels at the task. Broccoli helps the body absorb vitamin D and a compound called kaempferol helps suppress inflammation and allergic reactions. That is a lot of benefit from one small side dish!
Carrot seeds can be sown at any time now to at a depth of ¼” or so. They emerge in about 14 days and should be thinned to be at least 2” on center f\rom each other. Weed, water and fence away from eager bunnies and carrots need little more to grow well.
Carrots have long been thought to benefit ocular health and indeed this seems to be the case. But a recent study shows that even modest quantities of fresh carrots protect against cardiovascular disease, and that special phytonutrients called polyacetylenes, quite abundant in carrots also inhibit the formation of colon cancer cells.
Green and wax beans still have a few weeks additional wait before they can safely be planted in Zone 6. In fact it would be best to wait until May 1 before sowing these warmth craving veggies. Plant the seeds an inch and one half deep. If vining types are selected, do not forget to prepare to trellis them, or simply plant them next to the fence.
Beans are not generally thought of as health food heavy hitters like arugula and broccoli are but they are rich in vitamin C, and also in compounds like lutein, beta-carotene, violaxanthin, and neoxanthin which are anti-oxidizers and which promote eye health. Beans definitely deserve their own corner of the garden.
And so there is still time to take the First Ladies advice and start a healthy FLOTUS garden in your own back yard!
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