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A Healthy Fall Harvest

Plant Now For a Healthy Fall Harvest

Midsummer is a rewarding time of year for the vegetable gardener. Your produce “shopping” most likely consists of walking out to your garden and harvesting what you will soon see on your table: tomatoes, summer squash, peppers and more. Just because your plants are reaching their peak or starting to pitter out, doesn’t mean your gardening season is almost over, now is the time to plant again so that you can enjoy a Healthy Fall Harvest!

Preparing to Plant

SmartPot-Patio-Tomato_large

With the warm temperatures of summer you will want to make sure your garden is primed for seed or small plant success this fall harvest. Once you have made some room for your cool crops by removing spent summer vegetables, boost your garden with a fresh layer of compost or soil amendment, like Bumper Crop, and give it a thorough watering before planting.  If your garden real estate is still occupied, you can try some container gardening for your fall crops. If you visited us this spring you know we are big fans of the Smart Pot for container gardening! It lets water out and air in, and is perfect for patio gardens! Here is one of our team member’s tomato plants doing beautifully in a Smart Pot!

What to Plant

Similar to early spring, there are plenty of cold crop vegetables that will mature and do just fine in the cooler fall temperatures or even handle a mild frost. Here are some of our favorite fall vegetables, and what makes them not only great to grow but great for you!

 

Basil:

Not only is basil a delicious herb that you can use to enhance the flavor of your dishes, the oils found in its leaves have antioxidant and antiviral properties.Two tablespoons of basil add just 1 calorie to your meal making it a great swap for using sugary sauces for flavor.

 

Beets:

Beets are good sources of folate, potassium, vitamin C, fiber, and antioxidants. The are high in natural nitrates which convert to nitric oxide, leading to increased oxygen and energy! One cup of raw beets has 58 calories, no fat, 13 grams of carbohydrates and 2 grams of protein.

Broccoli:

Broccoli is associated with a lower risk of cancer, increased bone health, and improved digestion! One cup of chopped broccoli contains 31 calories, less than 1 gram of fat, 6 grams of carbohydrates, and 3 grams of protein.

Brussel Sprouts:

Brussel sprouts lower cholesterol, help prevent cancer, and have antioxidants which help your skin stay healthy! One cup of Brussel sprouts contains 38 calories, no fat, about 3 grams of protein and 8 grams of carbs.

 

Cabbage:

Cabbage can help prevent cancer, improve immunity and digestion, and increase heart health. One half cup of shredded cabbage contains 22 calories, 4 grams of carbohydrates, and 1 gram of protein.

Cauliflower:

Even though you may have heard that more color means more nutrition, the colorless cauliflower is packed with B vitamins as well as fiber which makes it great for curbing your appetite and weight loss! One cup of chopped cauliflower contains 25 calories, 2 grams of protein and 5 grams of carbohydrates.

Collard Greens:

Collards are a great source of both vitamins A and K. They help bone health, help lower blood glucose, and improve digestion. One cup of chopped collard greens raw contains only 11 calories, 2 grams of carbs, 1 gram of protein, and no fat.

Kale:

Eating kale is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. One cup of chopped Kale contains 33 calories, no fat, 7 grams of carbohydrates, and 2 grams of protein.

Green Leaf Lettuce:

Green leaf lettuce is loaded with vitamins and minerals, helps protect eyesight and prevent certain kinds of cancer. One cup of shredded green leaf lettuce contains 5 calories, no fat, 1 gram of carbohydrates and 0 grams of protein.

 

Red Leaf Lettuce:

Red leaf lettuce is good for weight loss because it is low in calories, but it also loaded with vitamins A and K making it great for both bone and blood health! One cup of shredded red leaf lettuce contains 4 calories, no fat, 1 gram of carbohydrates, and 0 grams of protein.

We also have cucumbers, squash, herbs and more! Come in soon so you can get your garden going for a healthy fall harvest!

 

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