The Best Vegetables to Grow For Sustainable Living

In order to be sustainable, we must grow crops that are both hearty and healthy. That means vegetables that can hold up to being stored for a long time.

For those of us with limited space, it’s a challenge to choose which crops are going to provide the most food for our families. But growing our own food is an important skill to have!

1. Beetroot

Beetroot is a heart-friendly vegetable that can help to improve blood flow and reduce the risk of heart disease. This sweet, maroon root vegetable is low in calories and is a good source of fiber, calcium, iron and potassium.

In addition, beetroot is a great source of dietary nitrates. This is a compound that can improve blood flow by relaxing the arteries, reducing the stiffness of the vessels and promoting dilation. Nitrate-rich foods are also helpful for preventing heart disease and stroke.

The root of beets is rich in antioxidant beta-carotene, which can fight against free radicals. The leaves of beets are an excellent source of vitamin C, folate and manganese.

It is also a good source of potassium, iron, and magnesium. The vegetable can be eaten raw or cooked in a variety of ways.

Generally, the beet roots are consumed as a side dish or in soups and stews. They can be boiled, sauteed, or pickled. They can also be juiced and blended with other fruits or juices.

There are many varieties of beetroot seeds available in the market for cultivation. These varieties can be planted in the ground or in containers.

Plant the seeds after the last frost of spring or in the summer. The plants need to be thinned and cultivated regularly for healthy growth.

To ensure that the beetroot grows well, it is important to provide it with adequate soil conditions and nutrients. These include a good compost mix and boron and calcium supplements.

Once the beetroot is fully grown, it can be harvested and stored for a longer period of time. This can be done by placing it in a plastic bag in a cool dry place.

2. Swiss Chard

Swiss chard, also known as silverbeet or swiss mustard, is a leafy green vegetable that’s delicious to grow and enjoy. Its deep green, firm leaves make it a versatile addition to soups, salads and stir-fries.

A member of the family of leafy greens, Swiss chard is low in calories but high in fibre, vitamin K and magnesium. It can be eaten raw or cooked.

Like other leafy greens, Swiss chard does best in a well-drained soil amended with plenty of organic matter. It also needs a steady supply of water, about 1 to 1.5 inches per week during growing season, and a layer of organic mulch. Applying a thick layer of mulch suppresses weeds and helps retain moisture in the soil.

To get a head start, you can either buy transplants from a nursery or begin sowing seeds indoors. It is important to space the seeds so that they don’t touch.

Once the plants are established, provide them with full sunlight for 6 to 8 hours per day. They are slightly frost-hardy but can’t stand long periods of sub-freezing temperatures.

Soak seeds overnight before planting to ensure a strong germination rate. You can then plant your seeds in 3-inch pots filled with 80% Miracle-Gro potting mix.

After sowing, water the seedlings regularly until they are established, then apply a light layer of organic mulch, such as shredded leaves or straw, to suppress weeds and retain moisture. Regularly applying mulch will help keep the soil cool and moist and reduce splashing of soil onto the plant’s leaves, reducing disease risk.

Swiss chard is an easy and rewarding plant to grow. It’s a versatile vegetable that is delicious to eat and adds color to the garden.

3. Kale

Kale is one of the most hardy vegetables to grow and can be harvested throughout winter in a cold frame, mini hoop tunnel, or greenhouse. Like collards, kale leaves are sweetest when they’ve been touched by a light frost.

Typically, kale grows best in a garden in north America, though it can be grown successfully in containers and raised beds as well. Seeds can be planted in late summer or early spring for a fall to winter harvest. The quickest way to produce an abundant crop is to transplant plants that are 3 to 4 inches high and have at least a few mature leaves before the growing season ends.

For a healthy, tender crop, plant kale in fertile soil that is amended with compost and fertilizer. Test the soil pH level before planting, as different varieties of kale prefer different soils. If the soil is less than ideal, apply nitrogen-rich amendments such as blood meal, cottonseed meal, or composted manure to improve fertility.

When growing kale, water consistently to keep the soil damp but never soggy. Mulching with weed-free hay, straw, pine needles, or finely ground bark helps retain moisture and suppresses weed growth.

The best time to harvest kale is in autumn, when the leaves are sweetest. Pick the leaves from the lower part of each stalk – discarding those that have yellowed or are ragged.

Kale can be stored in the refrigerator for a few weeks to a month or fermented, frozen, or dried for longer periods of storage. A steamed or stir-fried kale salad is delicious, or use leaves in stews or casseroles to add texture and flavor.

There are a number of kale varieties that can be grown in your garden, including Lacinato, which produces curly green leaves with a deep red stem. Other options include Redbor, which has highly attractive frilly burgundy-red leaves and Toscano, which produces long thin puckered dark green leaves.

4. Lettuce

Lettuce is a leafy green vegetable that grows quickly and is easy to grow in a garden. It is suitable for in-ground gardening, raised garden beds, and containers.

It can be eaten raw, steamed, or cooked, and is often used in salads. You can also freeze or dry it to use as a winter storage vegetable.

The most important thing to remember when growing lettuce is to water it regularly. This helps the plant to grow fast and develop a good head, but it is important not to let the plants dry out. The leaves will turn brown or dry out at the tips, and the whole plant will not taste as fresh and healthy.

Before planting, mix several inches of aged compost or other rich organic matter into your garden bed. This will increase the soil’s ability to retain moisture and improve the soil’s humus content. It will also help to prevent weeds and keep the soil well-drained.

When planting your seeds, space them 6 to 18 inches apart (depending on the variety) in an area that receives a good deal of sun. You can also add a layer of mulch made from shredded leaves or bark to your lettuce planting bed to help it stay moist and cool during the growing season.

Lettuce grows best in a well-drained, fertile soil with a pH of 6.0 to 6.8. If your garden soil is acidic, you can lime it before you plant to make it more neutral and able to support the growth of lettuce. It is also a good idea to add aged manure to your lettuce planting bed in advance of sowing the seeds. This will enrich the soil and increase its humus content, heightening the plant’s capacity to absorb nutrients and to grow quickly and easily.

5. Carrots

Carrots, a type of root vegetable, are low in calories and rich in beta-carotene, Vitamin A and C. They also contain dietary fiber and potassium, so they make an excellent addition to a healthy diet.

To grow carrots, choose a sunny spot and prepare the soil well. Add plenty of organic matter and a complete fertilizer before sowing seeds. If possible, plant carrots in late spring or early fall. This gives them time to grow before the ground freezes and allows them to be harvested in a few months.

Once your seedlings have germinated, water them minimally but consistently. Too much fluctuation in moisture can cause roots to crack, split or dry out prematurely. It’s best to mulch the seedbed with a fine layer of grass clippings.

After the tops of the carrots have grown about 3 inches tall, it’s time to begin fertilizing. Use a low-nitrogen, balanced fertilizer such as a 0-10-10 or 5-15-15 NPK mix.

Fertilize your carrots every other week during their first growing season. Continue fertilizing the following season, adjusting your nitrogen applications as needed.

Avoid applying too much fertilizer to the root zone as it can damage or stunt the plant’s development. Instead, work it into the top 6 inches of the soil before planting to ensure optimal absorption.

Carrots are a popular and nutritious crop, but they can be susceptible to pests. To protect your harvest, invest in a comprehensive plan to control these pests and diseases. Try to keep weeds down and apply plenty of compost, which is rich in predatory microorganisms.