Growing the Healthiest Vegetables

Author: Charlie Nardozzi

We all know we should eat more fruits and vegetables. It’s estimated that as many as 90 percent of Americans don’t eat the USDA’s recommended number of servings of vegetables and fruits each day. One way to instill healthy eating habits at a young age is to grow vegetables at home with your kids and grandkids. Research shows that kids who garden are more likely to eat a greater quantity and wider variety of vegetables. But getting kids into the garden doesn’t guarantee they’ll eat all the vegetables you grow. And if you have limited space, which are the best vegetables to plant to get the biggest “bang for your nutrition buck”?

Nurturing Healthy Eating Habits
In my experience, most kids are willing to try a variety of different vegetables if they help to grow them and if it seems like a fun thing to do. When you introduce kids to a new vegetable, try to do it in the garden, so they see where the vegetable came from. They’ll also get to taste the vegetable when it’s as fresh as possible and at its most nutritious. I’ve seen plenty of dubious kids gobble up fresh, sun-warmed cherry tomatoes and sweet peas picked right off the vine.

If your kids don’t like the raw flavor or texture of a fresh-picked vegetable, or a vegetable tastes better cooked, then get creative in the kitchen. Mix some healthy garden vegetables into your child’s favorite dishes. For example, add finely grated carrots to macaroni and cheese casseroles, chopped spinach to omelets, or broccoli florets to homemade pizzas. You might even get away with diced eggplant in tomato sauce! Some kids may not notice the difference, while others may wonder about the extra “color” in their favorite dish. It’s important not to try to fool kids. Instead, explain that these are the vegetables your children helped grow in the garden. You may be surprised at how easily they accept the “guests” — acceptance often accompanies children’s pride in their accomplishment, and makes the difference between them eating or not eating that colorful veggie casserole.

The Most Nutritious Vegetables
If you have limited space and think you’d prefer to grow only highly nutritious vegetables, be aware that these options aren’t always the most kid-friendly. It’s better to start with fresh vegetables your kids will eat, even if they aren’t at the top of the nutrition charts. You can always grow more nutritious crops another year, once your kids have developed a taste for garden-fresh produce. The following vegetables are nutritious and generally liked by kids:

1. Broccoli — This crucifer-family vegetable contains high levels of anti-oxidants such as sulforaphane and beta-carotene, as well as vitamins A and K, folate, and fiber.

2. Dark leafy greens — Spinach, collards, and kale are good examples of dark leafy greens that are loaded with beta-carotene, vitamin C, calcium, folate, iron, and potassium.

3. Peas — Peas contain vitamins B1, C, and K, as well as manganese, fiber, and folate.

4. Carrots — Carrots have high levels of beta-carotene; vitamins A, K, and C; fiber, and potassium.

5. Peppers — Red, yellow, and orange sweet peppers are more nutritious than green ones, so allow the fruits on your garden plants to ripen to their colorful mature stage before picking. Red, yellow, and orange peppers are especially high in vitamins A, C, and B6; as well as beta-carotene, and fiber.

When possible, select varieties to grow that are loaded with extra nutrients. For example, ‘Cheddar’ orange cauliflower has higher levels of beta-carotene than common white varieties. ‘Healthmaster’ carrot has 33 percent more beta-carotene than other orange varieties. ‘Butte’ potato has 20 percent more protein than other white potato varieties. ‘Supersweet 100’ and ‘Peacevine’ red cherry tomatoes have higher levels of vitamin C than other cherry tomato varieties. All tomatoes contain the anti-oxidant lycopene, which is thought to help prevent many types of cancer.

If you aren’t able to grow your own vegetables, some of these named varieties make their way onto grocery store shelves and others are seasonally available at farmer’s markets.