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 Green leafy vegetables are healthy sources of
carbohydrates, typically rich in fiber and nutrients, while also
being low in fat and calories. Many of these vegetables can help
reduce the risk of stroke, anemia, high blood pressure, certain
cancers, and diabetes. They also help improve the health of your
gut, heart, bone, and skin while boosting your body’s immunity.
To create your own indoor garden of greens, all you need are seeds,
a container, potting mix, and a sunny window or artificial lights.
Select a container or planter with drainage holes or reduce
maintenance with the help of self-watering containers like the Viva
Round or Square self-watering planters. Their water reservoirs
reduce watering frequency.
Fill the container with a quality potting mix that is well-drained
and retains moisture. Plant seeds as recommended on the seed packet.
You can grow each type of green in its own container or mix them up
for an attractive display in larger planters like the Tartu Elevated
Rectangular Planter (gardeners.com).
Water thoroughly and often enough to keep the soil moist while
waiting for the seeds to sprout. Reduce the need for frequent
watering by covering newly planted containers with a plastic sheet
or dome. Once sprouts appear, remove the plastic and begin watering
thoroughly when the top inch of soil begins to dry.
Boost productivity and increase planting space with the help of
artificial lights. You will find a variety of setups for any space
in your home. Counter and tabletop light stands like the Micro Grow
Light Garden can be conveniently located in the kitchen or dining
room. Stand-alone light shelves provide more growing space within a
small footprint. Furniture-grade light stands make them easy to use
in any room in the house.
Grow greens you and your family like to use in your favorite recipes
and salads. Green or red leaf lettuce is easy to grow indoors and
its mild flavor is most appealing to children and picky eaters.
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Spinach is another popular and easy-to-grow leafy green vegetable
used fresh in salads and smoothies or added to soups and sauces. It
contains many vitamins and nutrients, including iron, folic acid,
and calcium.
Kale is considered a superfood. This nutrient-dense vegetable is
packed with vitamins, minerals, and antioxidants. If the flavor is a
bit too intense for you, try the baby leaf types that are milder in
flavor, or try braising kale for a milder flavor and more tender
texture.
Add a bit of peppery flavor to salads, soups, pastas, and other
dishes with arugula. Add a spicier flavor with mustard greens. Sauté
mustard greens or add them to your favorite Southern, Asian, Indian
or savory dish.
Include color and flavor in your winter meals with beet greens. The
leafy part of this vegetable is often overlooked but is the most
nutritious part of the plant. Use these the same way you would
spinach or kale. You can purchase beet varieties selected for
growing the best greens to harvest from baby to full size.
Make it more fun by getting others involved. Hand family members and
guests a plate and kitchen shears so they can harvest and help
prepare the meal.
Melinda Myers is the author of more than 20 gardening books,
including Small Space Gardening and Midwest Gardener’s Handbook, 2nd
Edition. She hosts The Great Courses “How to Grow Anything” DVD
series and Melinda’s Garden Moment TV & radio program. Myers is a
columnist and contributing editor for Birds & Blooms magazine and
was commissioned by Gardener’s Supply for her expertise to write
this article. Her website is www.MelindaMyers.com.
[Photo courtesy of Gardener’s Supply
Company/gardeners.com]
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