Some Great Vegetables!

And here is why…

Vegetables have a well-deserved reputation for being among the world’s healthiest foods: they’re rich in vitamins, minerals and fiber and are generally low in calories. Here are the top 14 veggies in the world that should be regulars in your everyday diet.

Stephanie Holmes

Protein From These Vegetables

For comparison’s sake, one cup of chopped or diced chicken breast has 43 grams of protein. (Just keep this in mind as you move through the list.) While the vegetables that follow are high in protein relative to other vegetables, they aren’t high in protein relative to other animal-based sources.

Paul Kita –
Continue reading Protein From These Vegetables

Summer Foods

That are essential.

21 Best Summer Foods – Healthiest Fruits & Vegetables to Eat in Summer (


So if you’re looking to boost your energy, protect your immune system, get some much-needed nutrients into your body, or are simply looking to change up your summer recipe routine, here are just a few of the must-have summer foods to incorporate into any breakfast, lunch, or dinner recipe. 


Garden Spacing

Plant Spacing Guide – Information On Proper Vegetable Garden Spacing

When planting vegetables, spacing can be a confusing topic. So many different kinds of vegetables need different spacing; it’s hard to remember how much space goes between each plant.

In order to make this easier, we have put together this handy plant spacing chart to help you. Use this vegetable plant spacing guide to help you plan how best to place vegetables in your garden.

To use this chart, simply find the vegetable you plan on putting into your garden and follow the suggested spacing for between the plants and between the rows. If you plan on using a rectangular bed layout rather than a traditional row layout, use the upper end of each between the plant spacing for your chosen vegetable.

This spacing chart is not intended to to be used with square foot gardening, as this kind of gardening is more intensive.

Plant Spacing Guide

VegetableSpacing Between PlantsSpacing Between Rows
Alfalfa [1]6″-12″35″-40″
Amaranth [2]1″-2″1″-2″
Artichokes [3]18″24″-36″
Asparagus [4]12″ – 18″60″
Beans – Bush [5]2″ – 4″18″ – 24″
Beans – Pole [5]4″ – 6″30″ – 36″
Beets [6]3″ – 4″12″ – 18″
Black Eyed Peas [7]2″ – 4″30″ – 36″
Bok Choy [8]6″ – 12″18″ – 30″
Broccoli [9]18″ – 24″36″ – 40″
Broccoli Rabe [10]1″ – 3″18″ – 36″
Brussels Sprouts [11]24″24″ – 36″
Cabbage [12]9″ – 12″36″ – 44″
Carrots [13]1″ – 2″12″ – 18″
Cassava [14]40″40″
Cauliflower [15]18″ – 24″18″ – 24″
Celery [16]12″ – 18″24″
Chaya [17]25″36″
Chinese Kale [18]12″ – 24″18″ – 30″
Corn [19]10″ – 15″36″ – 42″
Cress [20]1″ – 2″3″ – 6″
Cucumbers – Ground [21]8″ – 10″60″
Cucumbers – Trellis [21]2″ – 3″30″
Eggplants [22]18″ – 24″30″ – 36″
Fennel Bulb [23]12″ – 24″12″ – 24″
Gourds – Extra Large (30+ lbs fruit) [24]60″ – 72″120″ – 144″
Gourds – Large (15 – 30 lbs fruit) [24]40″ – 48″90″ – 108″
Gourds – Medium (8 – 15 lbs fruit) [24]36″ – 48″72″ – 90″
Gourds – Small (under 8 lbs) [24]20″ – 24″60″ – 72″
Greens – Mature harvest [25]10″ – 18″36″ – 42″
Greens – Baby green harvest [25]2″ – 4″12″ – 18″
Hops [26]36″ – 48″96″
Jerusalem Artichoke [27]18″ – 36″18″ – 36″
Jicama [28]12″12″
Kale [29]12″ – 18″24″
Kohlrabi [30]6″12″
Leeks [31]4″ – 6″8″ – 16″
Lentils [32].5″ – 1″6″ – 12″
Lettuce – Head [33]12″12″
Lettuce – Leaf [33]1″ – 3″1″ – 3″
Mache Greens [34]2″2″
Okra [35]12″ – 15″36″ – 42″
Onions [36]4″ – 6″4″ – 6″
Parsnips [37]8″ – 10″18″ – 24″
Peanuts – Bunch [38]6″ – 8″24″
Peanuts – Runner [38]6″ – 8″36″
Peas [39]1″-2″18″ – 24″
Peppers [40]14″ – 18″18″ – 24″
Pigeon Peas [41]3″ – 5″40″
Potatoes [42]8″ – 12″30″ – 36″
Pumpkins [43]60″ – 72″120″ – 180″
Radicchio [44]8″ – 10″12″
Radishes [45].5″ – 4″2″ – 4″
Rhubarb [46]36″ – 48″36″ – 48″
Rutabagas [47]6″ – 8″14″ – 18″
Salsify [48]2″ – 4″18″ – 20″
Shallots [49]6″ – 8″6″ – 8″
Soybeans (Edamame) [50]2″ – 4″24″
Spinach – Mature Leaf [51]2″ – 4″12″ – 18″
Spinach – Baby Leaf [51].5″ – 1″12″ – 18″
Squash – Summer [52]18″ – 28″36″ – 48″
Squash – Winter [52]24″ – 36″60″ – 72″
Sweet Potatoes [53]12″ – 18″36″ – 48″
Swiss Chard [54]6″ – 12″12″ – 18″
Tomatillos [55]24″ – 36″36″ – 72″
Tomatoes [56]24″ – 36″48″ – 60″
Turnips [57]2″ – 4″12″ – 18″
Zucchini [58]24″ – 36″36″ – 48″

We hope this plant spacing chart will make things easier for you while you figure out your vegetable garden spacing. Learning how much space needs to be between each plant results in healthier plants and a better yield.

Article printed from Gardening Know How:

URL to article:

URLs in this post:

[1] Alfalfa:

[2] Amaranth:

[3] Artichokes:

[4] Asparagus:

[5] Beans – Bush:

[6] Beets:

[7] Black Eyed Peas:

[8] Bok Choy:

[9] Broccoli:

[10] Broccoli Rabe:

[11] Brussels Sprouts:

[12] Cabbage:

[13] Carrots:

[14] Cassava:

[15] Cauliflower:

[16] Celery:

[17] Chaya:

[18] Chinese Kale:

[19] Corn:

[20] Cress:

[21] Cucumbers – Ground:

[22] Eggplants:

[23] Fennel Bulb:

[24] Gourds – Extra Large (30+ lbs fruit):

[25] Greens – Mature harvest:

[26] Hops:

[27] Jerusalem Artichoke:

[28] Jicama:

[29] Kale:

[30] Kohlrabi:

[31] Leeks:

[32] Lentils:

[33] Lettuce – Head:

[34] Mache Greens:

[35] Okra:

[36] Onions:

[37] Parsnips:

[38] Peanuts – Bunch:

[39] Peas:

[40] Peppers:

[41] Pigeon Peas:

[42] Potatoes:

[43] Pumpkins:

[44] Radicchio:

[45] Radishes:

[46] Rhubarb:

[47] Rutabagas:

[48] Salsify:

[49] Shallots:

[50] Soybeans (Edamame):

[51] Spinach – Mature Leaf:

[52] Squash – Summer:

[53] Sweet Potatoes:

[54] Swiss Chard:

[55] Tomatillos:

[56] Tomatoes:

[57] Turnips:

[58] Zucchini:

These Will Help You Fight Cancer

We all know cancer’s worst enemy is fresh food. The epidemic of the modern era is often blamed largely on processed foods, and most cancer experts agree the easiest way to reduce your risk of cancer is with a healthy diet of fresh fruits and vegetables. You can’t get much fresher than what you grow in your backyard, so here are six great crops to try growing for yourself. All six are believed to be great additions to any cancer-conscious diet.

1. Garlic

Garlic isn’t just good for keeping vampires away: it might also be able to ward off cancer. Lab tests have found some evidence to suggest chemicals in garlic may slow or even inhibit the growth of some cancers, most notably gastric cancer. The evidence is far from conclusive, though so far the signs are positive.

Garlic can be grown from either cloves or seeds, and love cold weather. You’ll need well-drained, loose soil, along with somewhere to hang harvested garlic for drying.

2. Collard greens

The American Institute for Cancer Research strongly recommends regular consumption of fruits and vegetables, particularly any that are high in nutrients and antioxidants. Leafy greens fit the bill perfectly: they’re high in vitamins and minerals, and low in fats, sodium and calories. Collard greens, therefore, make for an excellent choice for anyone looking for something that’s easy to grow and healthy.

Collard greens are best planted anytime from late summer to early autumn, depending on the local climate. They like cool temperatures, and frost can even improve the flavor. They’re pretty hardy, too. As long as you have moist soil, your collard greens should flourish, though pests like aphids can be a problem.

3. Spinach

Collard greens are great, but if you’re looking for antioxidants then you can’t pass up spinach. Spinach is one of the richest known sources of antioxidants. Laboratory tests on rodents have found regular consumption of spinach can effectively reduce the negative health impacts of a high-fat, high-cholesterol diet. Even better, spinach is very easy to grow.

It’s extremely hardy in cold climates and can tolerate pretty much whatever nature throws at it. It’s best planted in autumn or winter but can also sneak in during the early days of spring. If you’d rather try summer, you can use New Zealand or Malabar spinach, both of which thrive in warmer weather. Once harvested, spinach can be eaten raw or cooked.

4. Broccoli

The National Cancer Institute advises anyone concerned about cancer to eat cruciferous vegetables. This is a group of veg in the Brassica genus that is high in nutrients like carotenoids, along with vitamins C, E and K. Collard greens are cruciferous, though perhaps the most famous member of this group of vegetables is broccoli.

Broccoli isn’t too difficult to grow, so long as you have cool temperatures and well-drained soil. Broccoli likes a lot of sun, but can usually still survive in moderate shade. You’ll also want to regularly, lightly water the crop with a gentle sprinkle, as this keeps the roots shallow. When it comes to broccoli, shallow roots make for a more nutrient-rich harvest.

5. Cauliflower

We can’t mention broccoli without a nod to cauliflower. Cauliflower might look a lot like broccoli, but they’re noticeably harder to grow. For one, cauliflowers are fairly picky about temperature and soil. In particular, they need super fertile soil to really flourish, and you’ll probably need to resort to a fertilizer like Growmore to really get the most out of your cauliflower crop.

However, if you can get past the steep learning curve, you’ll find cauliflower a delight to play around with. Most people have only ever seen white cauliflower, though in reality they come in a variety of colors.

6. Strawberries

Along with cruciferous vegetables, the World Cancer Research Fund also advises people concerned about cancer to eat plenty of fresh fruit. The world of fruit is a wide one indeed, with many fruits being quite challenging to maintain. Strawberries, on the other hand, are a fantastic entry-level option. Along with being delicious, they’re also healthy and flexible.

They can be grown on windowsills, in flower pouches, pots, small plots to sprawling fields — wherever you want, really. All they need is slightly acidic soil, plenty of water and a solid eight hours of sunlight a day. They have a somewhat low yield, but are likewise low maintenance. Plus, home-grown strawberries are so much better than anything you’ll buy at the store.

— Ryan Mallett-Outtrim

Diabetes Friendly Veggies

8 Low-Carb Veggies for a Diabetes-Friendly Diet

Filling up with vegetables is a great way for people with diabetes to keep their blood sugar levels in check.

low-carb veggies for diabetic diet
Davide Illini/StocksyWhen you have type 2 diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline — or spiking your blood sugar levels. Non-starchy or low-carbohydrate veggies are loaded with vitamins, minerals, and fiber while still being low in calories. It’s always smart to eat a rainbow-colored diet, but the following veggies are among the best.
low-carb spinach for diabetes-friendly diet
ThinkstockPopeye had the right idea when he bulked up on green, leafy spinach. This low-carb veggie is a wise addition to a diabetes-friendly diet because it’s loaded with folate, beta carotene, and vitamin K. Either use fresh leaves or opt for frozen and canned versions with no added salt. Fold steamed spinach into an egg-white omelet at breakfast, toss fresh leaves in a healthy, low-carbohydrate salad at lunch, and add drained, canned spinach to soups, casseroles, or pasta sauce at dinner.
low-carb tomatoes for a diabetes-friendly diet
StocksyTomatoes, another superfood for diabetes, are packed with vitamin C, are an excellent source of vitamin A, and are a good source of potassium. They’re also low-carb and low-cal, averaging just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce: It makes a great topping for veggies, chicken, and other good foods in your diabetes-friendly diet.
low-carb broccoli for diabetic diet
ThinkstockIf you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet. It’s low in carbohydrates and loaded with vitamins A, C, and K. It also boasts fiber and iron among its contents. Look for florets that are packed tightly together and are dark green in color. Frozen broccoli (minus the added salt or sauce) can also be a delicious addition to your diet plan and, unlike the fresh kind, doesn’t need to be eaten right after you purchase it. Consider including raw or lightly steamed broccoli on your next party platter instead of chips.
low-carb cucumber for a diabetes-friendly diet
Cucumbers are a cool, crisp, low-carb choice for people with diabetes. A generous one-cup portion has less than 5 grams of carbohydrates. Translation: You can get your fill without worrying about raising your blood sugar too much. Cucumbers are an excellent source of vitamin K, and they also contain some potassium and vitamin C. Keep in mind that cucumbers are not only for salads — you can also add thin slices to sandwiches or wraps, or serve up cucumber spears for a crunchy afternoon snack.
low-carb cabbage for a diabetes-friendly diet
ThinkstockEating cabbage is an inexpensive way to add vitamins K and C, as well as antioxidants, to your diabetes-friendly diet. Cabbage also contains manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that’s firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low-carb vegetable raw as well as cooked.
low-carb brussels sprouts for diabetic diet
Julie Rideout-StocksyBrussels sprouts are only now starting to win the popularity they deserve — and they definitely deserve a place on your diabetes meal plan. Besides being low-carb, these mini cabbages are full of vitamins A, C, folate, and fiber. As with cabbage, Brussels sprouts are a cruciferous low-carbohydrate veggie, which experts believe may ward off some cancers. Try sprinkling fresh Brussels sprouts with olive oil, salt, pepper, and fresh lemon juice before roasting at 450 degrees F for about 20 minutes. This will bring out the tangy mustard flavor while keeping the texture firm.
low-carb cauliflower for diabetic diet
iStock.comAnother neglected low-carbohydrate veggie, cauliflower can be a boon to your diabetes meal plan. This vegetable is brimming with vitamin C (one cup of raw floret pieces has more than half your daily requirement) and also contains fiber, potassium, and folate. Cauliflower is also versatile enough to serve raw, roasted, or steamed, and goes great in soups: Just cook until tender, then blend it with chicken broth.
low-carb asparagus for diabetic diet
Viktor Lugovskoy/iStock.comThis flavorful veggie only has 27 calories and 5 grams per cup. It’s also packed with vitamins K and A. When shopping for asparagus, look for firm, bright green stalks with compact heads. Thinner stalks tend to be tenderer. Snap off the woody ends with your hands (they’ll break naturally at the right point), then steam, sauté, or roast. Asparagus pairs well with eggs, which is an excellent way to add a serving of veggies to breakfast.