Leeks are relatives of the onion family. Their botanical name is Allium porrum. They are annual vegetables with white edible bottoms and thick dark green tops that resemble large green onions. Leeks grow 2-3 feet in height. They differ from most onions because they do not form a distinct bulb. Leeks are very mild in flavor which makes them a favorite of many cooks.

History of Leeks
Leeks have been revered for thousands of years they are thought to be native to Central Asia but have been cultivated in Europe for thousands of years. Both Greeks and Romans used leeks to strengthen their voice. Supposedly both Greek philosopher Aristotle and Roman Emperor Nero ate leeks every day for this purpose. It is thought that the Romans brought leeks to Great Britain where the cool weather allowed them to thrive. The Welsh placed leeks in their hats to be able to recognize each other during battles with the Saxons.

Growing Leeks

Leeks prefer a mild climate. The require very rich soil to grow. Never let the soil get completely dry. Sow seeds directly into the ground in early spring or in mild climates sow seeds in August-September. Leeks are slow growing and can take up to seven months to mature from seeds. As leeks grow mound the soil up around the stalks to keep the bottoms white but try not to get the soil into the base of the leaves. In cold wintery climates leeks should be harvested in late autumn when stems are 1/2 inch to 2 inches in diameter. In milder climates leeks harvest as needed from late fall to early spring by carefully lifting them out with a garden fork.

Cooking with Leeks
Leeks have a delicate, sweeter and more sophisticated flavor than garlic, onion, and shallots. They blend wonderfully with many foods. Here are some amazing recipes showcasing this very versatile vegetable.

• http://www.fresheasymeals.com/egg-and-tomato-casserole.html
• http://www.fresheasymeals.com/potato-leek-soup.html
• http://www.fresheasymeals.com/roasted-cauliflower-soup.html
• http://www.fresheasymeals.com/pork-with-leek-sauce.html
• http://www.fresheasymeals.com/leek-and-pecan-couscous.html

Leek Nutrition

• Vitamins A, B6, C, and K.
• Iron
• Folate
• Manganese
• Leeks are naturally high in sodium so try not to add salt or salty foods when cooking them.
  

Spinach is a fantastic vegetable to grow in your garden. It is such a versatile vegetable, you can use it raw or cooked with equal success in the kitchen. It is also extremely healthy. The fact that spinach is a very hardy vegetable that can be grown in all climates makes it pretty easy to grow. Spinach prefers cool weather, so it is considered a fall crop but you can plant it in the spring 3 weeks before the last frost. For fall crops begin sowing seeds in August and continue through September. This allows spinach to mature in fall, winter, and spring. Be careful though because the long daylight and heat can make it seed faster than you want.

Growing Spinach
Spinach only needs about 5 hours of sun per day. It can tolerate frost, but needs a rich soil that drains well. Plant spinach every 2 weeks for a continuous crop. In spring keep planting until temperatures raise above 65 degrees, then wait until August to plant for fall harvesting. Space plants in rows 4-6 inches apart. Space rows 18 inches apart. Spinach only needs 1/2-inch to 1-inch of water per week. Apply a good compost when planting and give light feedings once a month. Spinach does not grow well in greenhouses because it needs a cool moist climate. Spinach can be grown in containers 4-6 inches deep.Harvesting Spinach

Seeds take about 40-60 days to mature. You can harvest spinach when it is full grown by cutting the whole clump at soil level or you can cut off leaves as needed. To get the most nutrients from spinach harvest it in the morning.

Spinach Pests 

• Aphids are present if the foliage curls, puckers, turns yellow and foliage becomes stunted. They will be found in clusters on the bottom of the leaves. Spray leaves vigorously with water to remove aphids.
• Leaf Hoppers are present if leaves and buds have piercings. Use insecticidal soap to remove these pests.
• Downy Mildew is present if yellow leaf spots have fuzzy purple growth on the underside of foliage. Plants will die quickly and need to be removed immediately.

Cooking with Spinach

• http://www.fresheasymeals.com/wild-rice-spinach-and-mushroom-soup.html
• http://www.fresheasymeals.com/spinach-salad.html
• http://www.fresheasymeals.com/spinach-pear-and-gorgonzola-salad.html
• http://www.fresheasymeals.com/spinach-lasagna.html
• http://www.fresheasymeals.com/spinach-supreme.html

Nutrients in Spinach

• vitamins A,B 6,  C, E, K
• iron
• calcium
• niacin
• zinc
• fiber
• protein
• thiamin
• riboflavin
• folate
• magnesium
• phosphorus
• potassium
• copper
• maganese

Cauliflower is related to broccoli and cabbage. It has similar requirements but is more difficult to grow. Cauliflower develops a better quality and has a longer harvesting period when it matures during moderately cool climates and shorter days. Cauliflower, like the rest of the cruciferous family of vegetables, is considered a high nutrient vegetable.

Growing Cauliflower

Cauliflower is grown as an annual. It can be grown in all climates. For spring planting, cauliflower should be planted 2 to 3 weeks before the last spring frost. If you plan on using transplants make sure there is a tiny bud in the center of the plant, otherwise no head will form. If planting cauliflower in the fall, plant 14 weeks before first fall frost. Plant 1/4 to 1/2 inch deep in rows 14 to 24 inches apart. Cauliflower only needs to have 1 inch of water every other week. It does need water in the early stages and during head development. Cauliflower cannot be grown in containers or greenhouses. Feed cauliflower with compost at the beginning of planting and then lightly every 2 weeks during the growing season. Buttoning, or very small heads can be caused from a variety of reasons, such as, cool soil temperature, soil low in nitrogen, too much salt in the soil, or too many weeds.

Harvesting Cauliflower
To keep cauliflower heads white tie the outer leaves over the heads when they are 2-3 inches in diameter. Pick the heads when they are firm and white. Check cauliflower daily and harvest as soon as it is ready because the heads deteriorate quickly. Refrigerate cauliflower for up to 5 days or for longer storage cauliflower can be frozen.

Cauliflower Pests

• Slugs are present if the cauliflower leaves have large ragged holes. Control slugs by hand picking them or use sand or another type of material around the plants to provide a barrier for the slugs.
• Cabbage Loopers are present if cauliflower leaves have small ragged holes. They also bore into the cabbage heads.
• Aphids will turn the leaves yellow and make them curl and pucker. Spray plants vigorously to rid them of aphids.
• Cutworms sever the plants at or below the surface. They are night feeders and hide in the soil during daylight. Use barriers like cornmeal or bran to prevent access to the plants.

Cooking with Cauliflower
Here are some ways of using cauliflower in cooking.

• http://www.fresheasymeals.com/roasted-cauliflower-soup.html
• http://www.fresheasymeals.com/classic-cauliflower-casserole.html
• http://www.fresheasymeals.com/roasted-whole-cauliflower.html
• http://www.fresheasymeals.com/marinated-vegetable-salad.html

Nutrients in Cauliflower

• Vitamin B1, B2, B3, B5, B6, C, K
• fiber
• folate
• omega 3
• manganese
• potassium
• phosphorous
• magnesium

Peas are a cool-season crop that do well in cool humid weather. They grow as bushes or vines. The vines can grow up to 6 feet in height, so make sure you have fencing or some form of trellis for them to climb. "Mammoth Melting Sugar Peas" are snow peas used in salads, stir fry, or casseroles. "Sugar Snap" peas are not shelled, but stringed and snapped like green beans. "Alderman", "Green Arrow", and "Blue Bantam" are great varieties, shell them to use in recipes that call for frozen peas. Freshly picked peas are a delicious treat, tasting nothing like the frozen peas from the store.

Growing Peas

Peas can be planted in both spring and fall. For spring, sow seeds 4-6 weeks before the last frost and for fall planting, sow seeds 12-weeks before the first expected frost. Peas need full sun with air temperature of 55-75 degrees. They like fast draining soil. Peas only need 1/2-inch to 1-inch of water per week. Plant seeds directly in the soil about 1-2 inches deep and 6 inches inches apart. Make sure vine varieties have a trellis or fence to climb. Since peas like cool weather, they do not do well in green houses. Some varieties such as "Little Marvel", SugarBon",  and "Laxton's Progress" can be grown in containers. 

Harvesting Peas
Harvest peas when pods are still bright green but full. Picking ripe pods increases production. It's best to pick peas from the bottom up. The harvest time usually lasts 1-2 weeks. Peas taste best when used right away, however, they can be store in plastic bags in the refrigerator for 2-4 weeks. Freeze peas for longer storage.

Pests and Diseases

• Aphids are present if the foliage curls, puckers and turns yellow. Spray the undersides of leaves in the early morning with water to remove the aphids.
• Weevils are most likely to blame if the blossoms have holes in them. They come out at night to feed.
• Powdery Mildew is present when your pods and leaves have a white powdery mold on them. Remove the infected parts of the plant and make sure you disinfect your pruning shears with a bleach/water solution. Water the plants from the bottom is recommended.
• Root Rot causes the lower part of the stems to turn black. Remove the infected plants to prevent the disease from spreading.

Cooking with Peas

• http://www.fresheasymeals.com/barley-and-split-pea-soup.html
• http://www.fresheasymeals.com/chinese-chicken-salad.html
• http://www.fresheasymeals.com/cashew-chicken-with-snow-peas.html
• http://www.fresheasymeals.com/snow-peas-and-mushrooms.html
• http://www.fresheasymeals.com/spaghetti-with-pea-puree.html
• http://www.fresheasymeals.com/chicken-pot-pie.html
• http://www.fresheasymeals.com/pork-with-peanut-sauce.html
• http://www.fresheasymeals.com/fried-rice.html
• http://www.fresheasymeals.com/fresh-peas-and-onions.html

Nutrients in Peas

• Fiber
• Protein
• Vitamins A, B6, C, K
• Thiamin
• Niacin
• Folate
• Iron
• Phosphorus
• Copper
• Manganese