I am often asked, “What are the healthiest vegetables to grow?”
It is a valid question and after all, if you’re going to plant vegetables, why not choose the best, healthiest, most nutrient-rich veggies? Grow the Most Nutrition You Can!
When it comes to growing our own food, we often think in terms of yields, you know, such as how much, how big, how often. Fair enough, but putting the nutritional value of homegrown fruit and vegetables at the fore of a planting plan makes good sense; after all, healthful foods are one of the top gardening goals.
A garden rich in nutrients is chock-full of “powerhouse” (the latest buzzword) fruit and vegetables, with watercress, cabbage, and beet greens topping the list. Ideally, such a garden includes one-third leafy greens; one-third colored vegetables, such as multicolored carrots and purple sweet potatoes; and one-third sulfur-rich vegetables, like brassicas and alliums.
It is a valid question and after all, if you’re going to plant vegetables, why not choose the best, healthiest, most nutrient-rich veggies? Grow the Most Nutrition You Can!
When it comes to growing our own food, we often think in terms of yields, you know, such as how much, how big, how often. Fair enough, but putting the nutritional value of homegrown fruit and vegetables at the fore of a planting plan makes good sense; after all, healthful foods are one of the top gardening goals.
A garden rich in nutrients is chock-full of “powerhouse” (the latest buzzword) fruit and vegetables, with watercress, cabbage, and beet greens topping the list. Ideally, such a garden includes one-third leafy greens; one-third colored vegetables, such as multicolored carrots and purple sweet potatoes; and one-third sulfur-rich vegetables, like brassicas and alliums.
Sometimes referred to as a “superfoods garden,” this is one in which you will find produce that provides the ultimate combination of nutrients. There are 17 critical nutrients for optimal health; potassium, calcium folate, and vitamins B12, A, and D, are tops among them. The following garden provides lots of nutrition – and while not the only way to incorporate a “powerhouse” (there is that buzz word again) garden into your life, it is a good place to start.
A Sample Garden of Nutrient-Rich Veggies
A sample garden might consist of two parallel raised beds, divided into eight sections (numbered below) to accommodate the following planting plan.
1. Early spinach, followed by cauliflower (after spinach has been harvested)
2. Leeks planted with carrots
3. Endive planted with cabbage
4. Onions, followed by turnips (after the onions have been harvested)
5. Broccoli planted with kale
6. Bok choy planted with Swiss chard
7. Beets followed by butternut squash (after the beets have been harvested)
8. Watercress followed by a second crop of spinach
Bear in mind that there is variation in the vitamin and mineral content of produce, depending on the conditions under which it has been grown. Healthy soil is essential for the production of the most wholesome foods. Nutrients work in concert with soil life; poor soil fertility means less nutritionally valuable crops. This is why eliminating pesticides and herbicides is important—if the soil contains contaminants, then microorganisms, plants, and ultimately humans will absorb these toxins. Conversely, mineral-rich soil is full of active microbes that support healthful yields. This is why I recommend you have a home compost pile or at least add good quality compost (I love mushroom compost) to your garden every growing season.
A Sample Garden of Nutrient-Rich Veggies
A sample garden might consist of two parallel raised beds, divided into eight sections (numbered below) to accommodate the following planting plan.
1. Early spinach, followed by cauliflower (after spinach has been harvested)
2. Leeks planted with carrots
3. Endive planted with cabbage
4. Onions, followed by turnips (after the onions have been harvested)
5. Broccoli planted with kale
6. Bok choy planted with Swiss chard
7. Beets followed by butternut squash (after the beets have been harvested)
8. Watercress followed by a second crop of spinach
Bear in mind that there is variation in the vitamin and mineral content of produce, depending on the conditions under which it has been grown. Healthy soil is essential for the production of the most wholesome foods. Nutrients work in concert with soil life; poor soil fertility means less nutritionally valuable crops. This is why eliminating pesticides and herbicides is important—if the soil contains contaminants, then microorganisms, plants, and ultimately humans will absorb these toxins. Conversely, mineral-rich soil is full of active microbes that support healthful yields. This is why I recommend you have a home compost pile or at least add good quality compost (I love mushroom compost) to your garden every growing season.
Remember, too, that bigger carrots aren’t always better carrots. Relying too heavily on fertilizers - which can deplete the soil of major elements, trace minerals, and organic matter - can actually result in produce that is impressive in size but lacking in nutrients. So, what am I saying? Go Organic in your garden! That is what I encourage you to do.
When planning a nutritionally focused garden, begin by sending a soil sample off to be analyzed, your local cooperative extension office or a friendly Master Gardener can assist you in this. The test will determine the type of soil that you have and make recommendations for any amendments that may be needed. Choose at least 10 space-efficient, calorie-rich staple crops that return high yields and keep well. Find alternatives to toxic applications and practices - you want to protect (and hopefully enhance) beneficial microbial activity. Adding compost is pretty much the best first step you can take. Good compost is garden magic! It makes bad soil better, good soil great and great soil even more capable of producing high quality vegetables. Do you have sandy soil that does not hold water? Add Compost as it will help promote water retention. Do you have heavy clay soil that just won’t drain? Add compost as it will help promote better drainage. Are you fortunate enough to already have good soil? Add compost as it will add more nutrients for the microbes in the soil that will help your plants fight off disease, insects, and drought or heavy rains!
Once your garden has been planted, spend time observing it to identify any stressors. Keep an eye out for things like wilting foliage; diseases, such as rust or powdery mildew; insect damage, in the form of chewed leaves; or signs of visiting critters rooting around your crops. By monitoring your garden daily, you will discover any issues early on - when remedying the problem is usually easier and most effective.
Soon it will be the time to start planning your spring garden. As you begin perusing seed catalogs, think about not only the plants that you will harvest but also the nutritional value that they will add to the meals you make. And if you really want my opinion you need to think purple when you think about a really nutritionally rich garden.
When planning a nutritionally focused garden, begin by sending a soil sample off to be analyzed, your local cooperative extension office or a friendly Master Gardener can assist you in this. The test will determine the type of soil that you have and make recommendations for any amendments that may be needed. Choose at least 10 space-efficient, calorie-rich staple crops that return high yields and keep well. Find alternatives to toxic applications and practices - you want to protect (and hopefully enhance) beneficial microbial activity. Adding compost is pretty much the best first step you can take. Good compost is garden magic! It makes bad soil better, good soil great and great soil even more capable of producing high quality vegetables. Do you have sandy soil that does not hold water? Add Compost as it will help promote water retention. Do you have heavy clay soil that just won’t drain? Add compost as it will help promote better drainage. Are you fortunate enough to already have good soil? Add compost as it will add more nutrients for the microbes in the soil that will help your plants fight off disease, insects, and drought or heavy rains!
Once your garden has been planted, spend time observing it to identify any stressors. Keep an eye out for things like wilting foliage; diseases, such as rust or powdery mildew; insect damage, in the form of chewed leaves; or signs of visiting critters rooting around your crops. By monitoring your garden daily, you will discover any issues early on - when remedying the problem is usually easier and most effective.
Soon it will be the time to start planning your spring garden. As you begin perusing seed catalogs, think about not only the plants that you will harvest but also the nutritional value that they will add to the meals you make. And if you really want my opinion you need to think purple when you think about a really nutritionally rich garden.
The Color Purple, it is far more than a well-written book and well-made movie, though it is both of those, purple in vegetables is a sure sign that they pack tons of nutrition!
According Consumer’s Report, 2013 was the year of purple produce, because these edibles are packed with potent phytonutrients many of which are very powerful antioxidants. Well, 2013 is long gone but the benefits of ‘eating purple’ continue.
Blueberries, blackberries and purple grapes are bursting with these powerful compounds that can actually add many healthy years to your life. The purple pigments boost immune systems, thwart inflammation of the arteries and organs and prevent many cancers and other diseases. Why stop with fruit? Purchase and/or grow vegetables full of the same antioxidants.
According Consumer’s Report, 2013 was the year of purple produce, because these edibles are packed with potent phytonutrients many of which are very powerful antioxidants. Well, 2013 is long gone but the benefits of ‘eating purple’ continue.
Blueberries, blackberries and purple grapes are bursting with these powerful compounds that can actually add many healthy years to your life. The purple pigments boost immune systems, thwart inflammation of the arteries and organs and prevent many cancers and other diseases. Why stop with fruit? Purchase and/or grow vegetables full of the same antioxidants.
I’ve found that purple produce has more flavors, too. Blue potatoes (which are really purple) have a sweet nutty taste when roasted that surpasses any white potato.
The same with purple carrots; their skins add a citrusy, nutty taste to sweet orange cores. Both vegetables, by the way, began life purple. Potatoes first grew at high altitudes in Peru in shallow, rocky soil. The purple pigment developed as a defense against the strong sunlight, preventing green spots which are full of toxic solanine. Carrots sprang from the craggy mountains of Afghanistan, where light was also a problem.
Europeans bred the purple colors out of these vegetables, opting for blander colors that people would eat.
The same with purple carrots; their skins add a citrusy, nutty taste to sweet orange cores. Both vegetables, by the way, began life purple. Potatoes first grew at high altitudes in Peru in shallow, rocky soil. The purple pigment developed as a defense against the strong sunlight, preventing green spots which are full of toxic solanine. Carrots sprang from the craggy mountains of Afghanistan, where light was also a problem.
Europeans bred the purple colors out of these vegetables, opting for blander colors that people would eat.
Newer Purple Veggies
Plant breeders have developed a number of purple-hued vegetables in the last three decades. And, they’re still working on incorporating purple into vegetables like sugar snap and snow peas. You can find purple cauliflower, sweet potatoes, bush beans, artichokes and radishes in many specialty grocery stores and in seed catalogs.
Plant breeders have developed a number of purple-hued vegetables in the last three decades. And, they’re still working on incorporating purple into vegetables like sugar snap and snow peas. You can find purple cauliflower, sweet potatoes, bush beans, artichokes and radishes in many specialty grocery stores and in seed catalogs.
Some veggies, like Purple Royalty beans and Graffiti cauliflower don’t retain the purple color when cooked normally. Nor do purple potatoes. They fade to an unappetizing gray. Steaming the produce or microwaving stops the wash-out effect and most of the purple pigment remains. Roasting cauliflower and potatoes also retains the tint.
Indigo Rose tomatoes, which I have written about before are also full of purple pigments with these same wonderful, health promoting antioxidants. Indigo Rose is spectacular! I received seeds from the breeder three years ago and have grown these salad-size deep purple and red tomatoes for two seasons. It’s a long-season (80 days) indeterminate that is best started from seed early or bought as a transplant. Fruit is set in clusters, so the plant is really productive. As it matures, the tomatoes turn a deep purple that it almost black, areas of the fruit not exposed to the sun turn red. The flesh inside is red, too, and full-bodied in flavor.
Plant catalogs are wonderful things – they set my mind to dreaming of all the possibilities the next garden presents!
Purple carrots, potatoes, radishes, cauliflower and beets are just the beginning, you can find seeds for anything from colored ‘greens’ such as Lola Rosa or Cimmeron Lettuce or red (actually purple) cabbage to berries and even corn!
Plant catalogs are wonderful things – they set my mind to dreaming of all the possibilities the next garden presents!
Purple carrots, potatoes, radishes, cauliflower and beets are just the beginning, you can find seeds for anything from colored ‘greens’ such as Lola Rosa or Cimmeron Lettuce or red (actually purple) cabbage to berries and even corn!
Purple plants are easy to find in seed catalogs and will be in most garden centers this spring. I’m even willing to bet that we’ll see the purple tomatoes in many grocery stores by the end of next summer.
This is an excellent time to order seed catalogs and to start to dream of purple vegetables and how you might incorporate them into your garden!
Happy Gardening!!
This is an excellent time to order seed catalogs and to start to dream of purple vegetables and how you might incorporate them into your garden!
Happy Gardening!!
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