Kale, Swiss chard, red peppers, sweet potatoes — these superfoods are mentioned again and again among nutritionally dense foods that offer a host of benefits. But did you know they also are among the easiest to grow? Some — rainbow chard, sweet potato — are ornamental as well, adding color to your landscape and your diet.
Getting Started
Any gardener will tell you that just-picked fruits and vegetables deliver not only the freshest taste but also the joy of time spent in the plant kingdom. Starting from seed is economical and fun — plant babies! — while purchasing transplants will give you a quicker path to harvest. Adding enrichments like manures or potting mixes is key to growing almost anything in Central Florida’s sandy soil. Vegetables also respond well to regular feeding — liquid or granular — and of course enough sun and water (but not too much). When growing any fruit or vegetable, make some extra time in the kitchen or you won’t get the value out of your efforts.
Pro tip: In Florida, midsummer is a time to plan, not plant. (Think of it as the equivalent of midwinter up North). Plus, big-box plant sellers often don’t carry the best varieties for our area. Use the hottest months to peruse info like the University of Florida’s resource locator for the best varieties for your area. The university’s planting guide for vegetables in Florida will tell you when to plant these superfoods along with many other easy-to-grow fruits and vegetables. Independent local nurseries also are a great resource and will have good intel on what does well in our area.
Kale
A hearty leafy green, kale provides fiber, vitamins C and K, potassium, calcium (for bone health) and antioxidants like beta carotene, lutein and zeaxanthin that boost eye health. Plant-based diets including kale can help manage blood glucose and weight and prevent heart disease. Vitamin C benefits the skin and immune system.
Kale can be consumed raw in smoothies or salads or cooked in stews and soups. Cooking kale with a healthy oil makes its vitamins more accessible. It’s also a prebiotic, which promotes a healthy gut microbiome. If you take blood thinners or are at risk of iodine deficiency, avoid a high intake, although cooking eliminates the concern relative to iodine.
Kale is great for the new gardener because it’s hardy and forgiving, easy to grow from seed or transplant. It’s also relatively resistant to pests and disease. Regularly harvesting the outside leaves will extend the plant’s production cycle for weeks or months; cut when it’s young for the most tender leaves.
Swiss Chard
Swiss chard is a source of vitamin K, E, A and C, as well as magnesium, iron, copper, potassium and calcium. It’s a high-fiber food that can help reduce chronic conditions like heart disease and cancer.
Swiss chard can be eaten raw, steamed or sauteed; it's great in soups, stews, casseroles and quiches as well as salads, sandwiches and smoothies. It’s a good way to add fiber to your diet, but like kale is high in vitamin K — not good for those on blood thinners — and should be avoided by those with a history of kidney stones.
One of Swiss chard’s many pleasures is that it’s beautiful; rainbow Swiss chard has multi-colored yellow, green or bright red edible stems and colorful leaves. While it can be susceptible to high heat, it’s very easy to grow from seed in pots on a sheltered patio or balcony.
Red Peppers
Bell peppers are rich in many vitamins and antioxidants, especially vitamin C, carotenoids, lutein and zeaxanthin. Red peppers also are high in fiber. They can be steamed, stuffed, boiled, air fried, grilled or roasted. Chop and sprinkle them raw or cooked on other foods to add color and fiber.
Peppers are generally good for Central Florida gardens because they are tolerant of heat, but do look for disease- and pest-resistant varieties. The compact bushes also are good for gardeners who don’t have a lot of space; they do well in pots also.
Sweet Potatoes
Sweet potatoes are rich in antioxidants liked beta-carotene and vitamins A, C and E, boost immunity and fight night blindness. They also contain potassium, manganese and B-6 and B-5. As carbs, they are a good source of energy.
Sweet potatoes can be eaten boiled, baked, steamed, fried or roasted. Orange is the most familiar color, but they come in white, red, pink, violet, yellow and purple. In dishes that layer sweet potato slices, use more than one color for a beautiful presentation.
Sweet potatoes are easy to grow from seed but they do require some room; although they are root vegetables they grow from vines. Blossoms can look like pink or purple morning glories, and the foliage also can be purple, green or bronze. If you have the room, let them run wild for a pretty ground cover.
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