Tips for Container Gardening
Many varieties of vegetables can be grown in container gardens. Vegetables that grow well in containers are those with a confined habit of growth, such as salad greens, spinach, eggplant, Swiss chard, beets, radish, carrots, peppers, bush beans, tomatoes, bush varieties of summer squash and cucumbers, green onions, and many herbs.
Containers: There are many possible containers that can be used to start your garden. From plastic, wood or clay, containers should be large enough to support plants when fully grown. This chart provides a sample lists vegetables, minimum container for growth and sample varieties. Space requirements for vegetables can also be found on the seed packet.
Raise Beds/Square Foot Gardening: This is a form of container gardening in which the soil is formed in three-to-four-foot-wide beds, which can be of any length or shape. It requires less work, less weeding, & less watering. The chart below provides a graphic example of plant spacing.
Gardening can also save you money. Here are a few examples of how much you save growing your own vegetables.
- Four tomato plants = $15. The average yield for a row of about four plants is 60 pounds. The going retail price per pound for tomatoes is $1.77, while yours only cost about 25 cents.
- You’ll save even more with bell peppers. With a $12 investment in six plants, you can reap up to 120 pounds of peppers. That lowers the price per pound from $2.37 in stores to 10 cents.
- Easy-to-grow broccoli also costs less than a third of the retail price per pound, at around 50 cents rather than $1.37.
Source: Iowa State University and Bureau of Labor Statistics
Gardening tips to get you started:
- Choose a sunlit area to place the plants & decide which plants you want to grow.
- Choose a good planter. Vegetables with shallow roots – such as lettuce, radishes and herbs – can grow in as little as 8 in. of soil depth. Larger plants, such as tomatoes, bush beans and squash, need deeper and larger pots.
- Fertilize and Water Your Vegetable Container Garden. Proper watering is essential for a successful container garden, since soil dries out faster in pots than in the ground. Be sure to check for moisture each day.
Harvesting: Harvesting container vegetables is the same as garden vegetables. You will know they are ready by visual inspection, or sampling the produce.
Travella
Travella Free serves as an Extension associate and coordinator of the Discover Agriculture Program at the North Carolina Agricultural and Technical State University Farm. In this position, she is responsible for the development and delivery of science-based programs for kindergarten-through-12th-grade students.
Make Your Own Salsa
‘Tis the season for fresh fruits and vegetables and what better way to turn the bounty of the season into a healthy snack or compliment to a meal than salsa! Salsa can be made from a variety of fruits and vegetables and is a great way to add flavor to any dish or meal. Check out these delicious salsa combinations.
Put all ingredients in a blender or food processor if you want a sauce consistency. Chop all ingredients very small for a salsa to dip your chip into or spread over meat. Rough chop the ingredients (about 1” size) to use as a side dish for your meal.
Combination Suggestions
Blueberry, Cantaloupe and Pineapple – serve with baked tortilla chips
Mango, Kiwi, Pineapple and Avocado – serve over grilled fish or with chips
Strawberry, Kiwi and Peach – makes a delicious, healthy, light side dish
Watermelon, Mango, and Peach – serve with chips, chicken or fish
Black Bean, Corn and Tomato – serve with chips, baked potatoes, over tacos, as a topping for wraps or in recipes instead of store bought salsa
Cucumber, Apple and Pineapple – serve with chips, chicken, or as a side dish
Tomato – serve with chips, with tacos, over scrambled eggs, with baked potatoes, as a topping for fish, chicken or beef or use in recipes instead of jarred salsa
Avocado, Tomato, and Corn – serve with chips, chicken or fish
-Lorelei
National Osteoporosis Month
May is National Osteoporosis month. Osteoporosis is a weakening of the bones. Risk factors include smoking, age, being a female, early menopause, and not getting enough calcium or Vitamin D. To make sure that you are getting enough of these nutrients, consume a well-balanced diet with whole grains, fruits and vegetables, protein and dairy products such as low-fat yogurt and low-fat or non-fat milk.
Aim for getting some sunlight in your day because sunlight is a great source of vitamin D. Also, getting active or doing weight-bearing activities or even walking is a great way to help build and maintain bone strength. Personally, I like to get out and walk around the park and use park benches for exercises. This helps me get both the activity and the sunlight.
Here’s one of the recipes that is a great source of calcium and tastes delicous with just about anything you can dip into it!
Spinach Dill Dip
Ingredients:
¾ c strained yogurt
¾ c cottage cheese
½ pkg frozen spinach, thawed & drained
4 cloves garlic
½ c fresh dill
Nutmeg
Black pepper
Directions:
Blend yogurt and cottage cheese. Add remaining ingredients and mix. Chill thoroughly.
Nutritional Information: Servings: 8, Amount/Serving: Calories 53, Total Fat 2g, Sat. Fat 1g, Cholesterol 9mg, Sodium 105mg, Total carbohydrates 3g, Sugars 2g, Dietary Fiber 1g, Protein 5g, Calcium 104mg, Vitamin D <0.8 IU.
Find more information here or find more recipes here.
Healthy Times Newsletter, June 2015
Strawberry Season
My family can’t eat enough strawberries at this time of year! They are a good value at the farmers markets and grocery stores. Be careful to only purchase what you will use within a couple of days, to avoid having the strawberries get moldy and go bad. If you plan to buy strawberries in bulk, it’s a good idea to freeze what you’re not ready to use.
Strawberries are great as a snack. I like to add strawberries to vegetable salads or mix strawberries with different seasonal fruits for a beautiful and tasty fruit salad. Our favorite strawberry dessert is strawberry shortcake, using angel food cake or homemade biscuits as the “cake”.
If you are growing your own strawberries and have an abundance of them, try making strawberry jam. Your local Extension office can provide you with a recipe.
One of my favorite EFNEP recipes is the Strawberry Spinach Salad. Try for yourself!
Strawberry Spinach Salad
Makes 6 servings
Serving Size: 1 cup
Ingredients
1/2 teaspoon prepared mustard
1/2 teaspoon Worcestershire sauce
dash paprika
1/2 cup sugar
1/4 cup vegetable oil
1 1/2 teaspoons minced onion
1/4 cup vinegar
1 9-ounce bag fresh spinach
1 pint fresh strawberries, sliced
1/4 cup nuts, chopped (optional)
Dressing Directions
1. Combine all ingredients except spinach, strawberries, and nuts.
2. Using a fork or wire whisk, mix until well blended and sugar melts.
Salad Directions
1. Clean spinach and pat dry. Cut off stems and place in bowl.
2. Add sliced strawberries.
3. Drizzle dressing lightly to taste over spinach and strawberries.
4. Toss to coat.
5. Sprinkle nuts over top.
*Note: You can use leftover dressing for other salads or to marinate vegetables. You may add other fruits like drained pineapple chunks, grapes, or blueberries.
-Judy