Top 10 Healthiest Foods to Grow! (Part 4)

Easy Ways to Grow Your Own Superfoods 

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Welcome back to the exciting finale of our series on growing your own superfoods! In Part 3, we explored the wonderful world of ginger, onions, and beets, discovering the easiest ways to cultivate these nutritious and wholesome foods. Now, in Part 4, we unveil the last four superfoods and provide you with a step-by-step guide on how to grow them effortlessly. Don’t miss out on this grand finale, it’s going to be truly enlightening!

1. SWEET POTATOES:

“Cultivation

• The warm temperature in Barbados provides a prime environment for the growth of sweet potatoes on the island as they strive best wherever there is sufficient water to aid in their development. 
• Despite the soil variation throughout the island of Barbados, sweet potatoes are still able to tolerate such conditions as their primary interest is sufficient drainage throughout these soils for favourable plant life. 
• Sweet potatoes have very few natural enemies and as such are not as dependent on pesticides. 
• Relatively easy to plant, sweet potatoes are sown by vine cuttings as opposed to seeds. 
• They are cultivated by stem or root cuttings or by random roots called “slips” that grow out from the tuberous roots during their storage period. 
• The vine of the sweet potato grows quickly in a short space of time and so is able to block out any potential annoying weeds that may want to interfere with their growth.”

https://www.barbadospocketguide.com/our-island-barbados/plants/crops/sweet-potato.html

2. CRUCIFEROUS VEGETABLES (CABBAGE, RADISHES, ETC.):

“Five (5) Growing Tips

1. Use rich soil and compost

• Plant in rich soil that can soak up lots of water. This will help leafy vegetables that love to soak up nutrients from the soil. You do not want to starve your lettuces of important fuel.
• Compost can come in many forms, from home-made compost compiled of old banana peels, apple scrapes, coffee grounds, finely shredded newspaper all the way to professional grade fish waste or manure blend.

2. Keep your transplants healthy and nurtured

• Most cruciferous vegetables like to be in cool to mildly warm temperatures so keep this in mind when knowing your planting zone.
• If you live near a warm to hot region, you can sow at the start of August and carry through December.

3. Consistent watering

• Cruciferous vegetables absorb so much of the soil nutrients and water, they’ll need to be watered evenly and kept in cool environments.

4. Pest detection and prevention

These vegetables tend to attract many pests and it is your job to keep them safe and pest-free. Best ways to do this include:

• BT or Bacillus Thuringiensis acts as an insecticide which keeps leaf eaters off your plants.
• Use plant covers to keep lettuce free of fly-bys and freeloaders.
• Simply keep an eye on your plants and remove pests as you see them.

5. Give plenty of space to your cabbages, broccoli, and kale

If you follow the above steps, you should have large and leafy vegetables yielding and taking up space. Do not smother them and minimise the chances at larger heads. A general rule of thumb is to give one square foot of space to each seedling.”

https://melnor.com/blog/5-tips-for-growing-the-best-cruciferous-veggies/

3. “LEGUMES (PEAS): for e.g Bodi is a legume and a member of the ‘cowpea’ family. It is also known as ‘Asian Long Bean’ or ‘bora’. 

How to GROW

To grow well, ALL Plants must have light – from the sun; moisture – from rainfall or irrigation; and nutrients – from fertilisers, compost or manure.

Plant Establishment [Germinating and Sowing]:

1. Mix one handful of well-rotted manure with the soil in each planting hole or deep plant pot.

2. Dig a hole of 2 to 3 cm deep (0.8 to 1.2 ins.).

3. Sow 2 to 3 seeds in each hole or plant pot, cover lightly with soil and water lightly twice daily.

4. Plant most varieties along a trellis or fence for support as they climb.

5. Place seeds of both short and long varieties 0.5m (1.5ft) apart within rows and 1m (3ft) apart between rows.

6. Germination will occur within 6 to 10 or 14 days. Do not thin. If the seeds do not sprout, then dig some up and check for rot or insect damage.

7. Water plants daily during dry periods.

NOTE: Bodi grows best in open sunlight and in well-drained, rich soils, but tolerates acid soils. If planting several Bodi plants in the same area. USE THE RECOMMENDED SPACING FOR THE VARIETY.”

https://agriculture.gov.tt/wp-content/uploads/2020/05/How2Grow-Compiled_compressed.pdf

4. ACEROLA CHERRY: (also known as Barbados cherries)

• Choose a suitable location: Select a location in your garden that receives full sun to partial shade. Ensure the soil is well-draining to prevent waterlogging.

• Obtain organic acerola cherry plants: Purchase organic acerola cherry plants or obtain cuttings from a reliable source. Look for certified organic options to ensure the plants have been grown without synthetic pesticides or fertilisers.

• Prepare the soil: Prepare the planting area by loosening the soil and removing any weeds or grass. Incorporate organic matter such as compost or well-rotted manure to improve soil fertility and structure.

• Plant the cherry trees: Dig a hole slightly larger than the root ball of the acerola cherry plant. Place the plant in the hole, ensuring the crown is level with the soil surface. Backfill the hole with soil, gently firming it around the plant.

• Water regularly: Acerola cherries require consistent moisture. Water the plants regularly, especially during dry periods, to keep the soil evenly moist. Avoid overwatering, as excessive moisture can lead to root rot.

• Mulch around the plants: Apply a layer of organic mulch, such as wood chips or straw, around the base of the acerola cherry plants. Mulching helps retain moisture, suppresses weed growth, and regulates soil temperature.

• Organic fertilisation: Use organic fertilisers to nourish the cherry trees. Apply a balanced organic fertiliser formulated for fruit trees according to the package instructions. Additionally, supplement with compost or organic matter periodically to maintain soil fertility.

• Pruning and maintenance: Prune the cherry trees annually to maintain their shape and promote airflow. Remove any dead or diseased branches. Monitor for pests and diseases and use organic pest control methods if necessary.

• Harvesting the cherries: Acerola cherries are typically ready for harvest when they turn bright red and are firm to the touch. Gently twist or cut the cherries from the tree, being careful not to damage the branches.

Remember, organic gardening is a process that relies on natural methods and patience. By following these easy steps and providing your plants with the right conditions, you can grow delicious and healthy organic produce right in your own garden.

Be sure to check out the First 3 articles in this series.