5 Most Nutritious Vegetables For Prepper Families

by M.D. Creekmore on January 15, 2013 · 15 comments

This is a guest post by Marjory Wildcraft

This is the time of year you start getting seed catalogs in the mail. As you start to plan ahead for the spring, Here are five of my personal favorite garden varieties to grow. I’ve chosen these for their great nutrition, easiness to grow, and as you’ll see – because I can get the kids to eat them.

Broccoli: This is often called the ‘super vegetable’. Especially in vitamin C, but also the B vitamins, calcium, iron, magnesium, phosphorus, and potassium. And yes, I am partail to the common Di Cissio variety for the home garden becuase you can get more than one with the side shoots. Easy to grow. A general tip on getting kids to eat vegetables, and especially broccoli – smother it with a cheese sauce. Throw in some bacon bits if you want to make it completely irresistible.

Peas: Sugar snap peas are like candy. I like both the Oregon and Mammoth Melting Sugar, Peas are rich in vitamin C, but also vitamin K and manganese. The best reason of all to grow these is my kids treat my yard like a snack bar when the peas are growing! I’ve almost had to break up fights ove who gets the peas – one of the few arguments I loved.

Leafy greens: OK, I couldn’t decide which is better – kale, spinach, lettuce, chard… I love the Lacinto kale and American spinach varieties. Spinach, of course is rich in iron and has been called “the women’s vegetable” as women usually need more iron than men.

Lima Beans; King of the Pole Lima Beans are easy to grow and for home gardeners where space can be at a premium, I love the pole beans that can go up, and produce lots of beans with little ground space. Lima’s are very rich in molybdenum, tryptophan, dietary fiber and manganese. Love that buttery taste too. Beans are an awesome staple.

Beets; Gosh, I love this nutritious multi-purpose plant. I like to grow the Detroit Red variety. You can eat both the root and the greens. The beet root is high in iron, potassium, and vitamin C. The beet greens are high in iron, calcium, magnesium, potassium, zinc, and Vitamins A, B6, and C. The thing I love about beet roots are its easy to get kids to eat them – even surly teenagers. The secret? Tell them their pee will turn red and they will goggle it up to see.

And I can’t help myself with throwing in this last bonus plant.

Moringa: This is actually a tree native to the the tropics or semi-tropics, and to effectively grow it you need to keep it indoors during the winter. Its a perennial and easy to grow, aside from needing to be kept warm. Every part of the tree is edible, medicinal, or useful. The leaves are very rich in a diverse variety of nutrients – it is almost like a vegetable multivitamin. I add a teaspoon of dried moringa leaf power into almost every soup or sauce to boost the overall nutrition for my family. Moringa oleifera is the variety I grow.

Marjory Wildcraft is the creator of the video tutorial “Grow Your Own Groceries” available at www.GrowYourOwnGroceries.com

15 comments

axelsteve January 15, 2013 at 11:26 am

I plan on putting in a garden this spring.Now I have a different seed list. Thank you.

Eric January 15, 2013 at 1:41 pm

I am working out plans for a 365 indoor/outdoor container garden. This list is definitely helpful in deciding how I am going to start the process.

tommy2rs January 15, 2013 at 3:08 pm

I tend to prefer that my vegetables be meat but sugar snap peas are just as good as the article states. Kind of the candy of veggies.

Not much on greens unless The Boss nags me into eating them (she likes turnip greens but hated turnip root until I made them like homefried potatoes. They get real sweet when panfried with onions.) but I’ll eat kale panfried in olive oil and garlic on a crusty roll and use it that way to top a big grilled portabello mushroom on the same type roll.

Homemade pickled beets are great too and the leftover pickle juice makes wonderful pickled eggs.

Broccoli is a favorite for stir fry and I have a recipe from the 4 ingredient cookbook that makes a salad that I don’t cringe at having to eat, mostly because it has bacon in it.

Beans and peas, pretty much grow and like them all. From butter beans to pink eye purple hulls to plain ole green beans. Fresh young green beans lightly sauteed whole in olive oil with garlic and lemon are pretty tasty along side a nice steak as long as they still a have bit of a crunch to ‘em.

MountainSurvivor January 15, 2013 at 3:32 pm

I like to brown Pinion nuts or sesame seeds on a low heat, as many of either as I think my steamed broccoli could use, add up to two tablespoons soy sauce and let the mixture cook on that same temperature for a minute or so. Then lightly stir the nuts and broccoli together and serve immediately so the dish will be warm and the flavors at their peak. The soy sauce really enhances the flavor and keeps the fat calories down. Moringa sounds interesting but what kind of flavor would you say that it has? Light, sweet, robust, etc.?

JP in MT January 15, 2013 at 5:22 pm

Thanks for the info. This is an area I am woefully weak in.

Dean in Michigan January 15, 2013 at 5:27 pm

Love the sugar snap peas!!!!

The ones I had last year didn’t do anything…..they got fried in the full sun and dry weather. Gonna cut out a new area when the ground thaws, in an area that will get more shade with afternoon sun only, then try em’ again.

Belle Prepper January 15, 2013 at 6:48 pm

This exact article was posted on TheSurvivalMom.com a few days ago. http://thesurvivalmom.com/2013/01/11/5-most-nutritious-vegetables-for-the-home-garden/

Paul January 15, 2013 at 7:02 pm

Marjory: I love spinach and grow it for salad greens myself, but it’s actually not a good source of iron. It contains substances which make the body unable to absorb iron and calcium, including sources in other food from the same meal. In fact, you could be left with a deficit.

Grandpappy January 16, 2013 at 1:32 pm

Are there alternatives to spinach, or a way to prepare spinach to get iron?

brian January 15, 2013 at 9:26 pm

Menards. A home improvement Store by me has heirloom seeds 5¢ a packet. I bought 83 packs.

Newg January 17, 2013 at 9:59 am

Just received moringa seeds and trying to decide how many trees I want to grow.

MrKelly January 20, 2013 at 10:52 am

Growing greens in the south during the summer is almost impossible till I found Malabar Red stem spinach. It will put up with the scorching heat and I find it Delicious.

TS January 22, 2013 at 10:18 am

Good info, thank you. I have never heard of the Moringa, I’m going to research it. Maybe I have a new addition.

GoneWithTheWind January 23, 2013 at 1:09 pm

Tomatoes, potatoes, carrots, green beans, squash or pumpkins. All easier to grow and all more nutrient dense then the other five. If I lived in the South I would add sweet potatoes/yams.

Grandpappy January 24, 2013 at 3:32 pm

Anyone growing ground nuts, sunchokes, or water chestnuts?

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