by Ken Lain, the mountain gardener
Readers Digest Condensed Version of this Article
Carrots: Rich in beta-carotene (vitamin A) and antioxidants, they come in many varieties, including short season for continuous harvest.
Chili Peppers: Hot or sweet, contain capsaicin for potential health benefits, and grow well in hot weather.
Kale and Cooking Greens: Kale is a superfood with vitamins and minerals. For variety, consider amaranth and collards.
Scallions are easy to grow, provide antioxidant benefits and vitamins, and can be replanted with store-bought scallions for a free harvest.
Spinach: Packed with vitamins and minerals, it is great for vegetarians and meat-eaters. Plant early and replant for fall harvest.
Tomatoes: Rich in lycopene, tomatoes potentially reduce cancer risk. Cook for maximum benefit, and enjoy a variety of vitamins and minerals.
It is true, all vegetables have health benefits. These vegetables stand out as nutritional powerhouses while being incredibly easy to grow. Cultivating your own vegetable garden provides fresh backyard produce and ensures maximum nutrient intake. When incorporating healthier options into your diet, consider planting these 6 super healthy and easy-to-grow vegetables.
Carrots are more than just a crunchy snack. Rich in beta-carotene, they contribute to healthy vision and offer antioxidant properties. Additionally, carrots are packed with essential vitamins, minerals, and fiber. This year, you can grow a mix of short, long, or baby carrots in your garden, with various types available. Their versatility makes them an excellent choice for both beginners and experienced gardeners.
Hot Peppers have a fiery reputation that is beneficial to your health. Capsaicin, the compound responsible for their spiciness, offers numerous advantages, including pain relief, antibacterial properties, and reported cholesterol reduction. These peppers are also high in vitamin C and other essential nutrients. While sweet peppers require a longer growing season, hot peppers are more forgiving, thriving in warmer climates and even indoors during colder months. Learn more: Sow & Grow Peppers Like a Pro.
Kale has gained popularity as a superfood due to its high fiber and abundant vitamins and minerals. Known for cancer-fighting properties and cardiovascular benefits, kale is a versatile vegetable that can be incorporated into various dishes. Consider expanding your leafy green collection to include amaranth and collards, which provide similar health advantages and are equally easy to cultivate.
Scallions, Onions, and garlic are well-known for their health benefits, but scallions offer a milder yet nutritious alternative. Rich in antioxidants, vitamins A, C, K, and folate, scallions are an excellent source of fiber when consumed with leafy greens. They are easy to grow from starts at the garden center or from seed, adding freshness and flavor to your meals year-round.
Spinach: A powerhouse of nutrients, spinach is a top source of vitamins A, C, K, and folate, essential for bone health and overall well-being. Its antioxidant properties and mineral content, including calcium and iron, make spinach a valuable addition to any diet. While spinach prefers cooler temperatures, you can plant it early in the season and successively throughout the year for a prolonged harvest, ensuring a fresh supply of greens.
Tomatoes: Recent studies highlight the health benefits of lycopene, a carotenoid found in tomatoes. Known for reducing cancer risks, particularly prostate cancer, and improving cholesterol levels, tomatoes are a nutritious addition to any diet. To maximize lycopene absorption, consume cooked tomatoes or tomato sauce, which concentrate the nutrients. Tomatoes also offer a plethora of vitamins and minerals, further enhancing their health-promoting properties. Plus, they are just better fresh off the vine. Learn more: Insiders Secrets to Growing Tomatoes.
By incorporating these 6 super healthy and easy-to-grow vegetables into your garden, you can elevate your diet with nutrient-rich, fresh produce while enjoying the simple pleasures of gardening. Start planning your vegetable garden today and reap the benefits of homegrown goodness.
Learn more at a free garden class. The spring class schedule is up, and next week, we will go deep into tips, tricks, and local garden hacks, so join the garden fun. Here’s the 2024 Garden Classes lineup and the following few classes.
April 6 @ 9:30 am LILACS AND BETTER FRAGRANT GARDENS
Lilacs have come a long way from your grandmother’s garden, with new colors, shapes, sizes, and fragrances for the style of any gardener.
April 12 @ 9:30 am MY FIRST HERB AND VEGETABLE GARDENS
We’ll cover the best heirloom varieties to local favorites and highlight soil preparation, best practices, and care. Let’s get ready to plant!
April 20 @ 9:30 am NEW FLOWER INTRODUCTIONS FOR 2024
It was a long mountain winter, and we’re all ready for color in the garden! We hand-picked the finest flowers from our favorite farms to grow in your garden. Choose, combine, and create beds bursting with blossoms with exclusive, new annual and perennial flowers in various vibrant varieties.
Until next week, I’ll be helping local gardeners grow healthier vegetables here at Watters Garden Center.
