1. Greens
Kale
Spinach
Romaine
Planting Your Seed
1. Soak seeds for a few hours
before planting.
2. Plant seeds in early spring, or
late summer in loose, loamy soil.
3. Plant seeds twice as deep as the
seed is wide.
4. Keep the plants evenly moist
throughout the season.
5. Fertilize occassionally.
6. Harvest by making a clean cut
with a knife or scissors, leaving a
half inch of plant behind, so it can
re-grow, or by picking a few leaves
at a time.
Kale
These leafy greens are best eaten
young, before fibers become
tough. Kale is a powerhouse of
vitamins and minerals, promotes
bone density, and have cancer
preventing properties.
Spinach
Shown to have powerful nutrients
to support cardiovascular and
colon health, brain function,
eyesight, and energy levels. Cook
quickly and lightly to release
more nutrients.
Romaine
Crisp and sweet, romaine is high
in fiber and nutrients, such as
beta-carotene, lutein, and vitamin
C, that make it a good vegetable
for heart and eye health.
Fruit Storage
Refrigerate unwashed leaves in a
loose plastic bag in the crisper for
up to 5 days.
2.
3. Peppers
Bell
Poblano
Jalapeño
Planting Your Seed
1. Start seeds indoors 8-10 weeks
before last spring frost.
2. Plant two seeds in one pot, and
leave them together throughout
their lives, so the leaves can
protect the fruit from the sun.
3. Fertilize soil the a week before
transplanting. The climate must be
warm, with soil 65ºF or more.
4. Water consistently.
5. Fertilize again after the first
fruit set.
6. Harvest with scissors, leaving
stems attached, as by hand can
ruin branches.
Bell
Mild and sweet. An all-round
pepper for slicing, stuffing, and
freezing. Contains a high
percentage of vitamin A and other
nutrients important for heart and
lung health.
Poblano
Mildly hot with a rich, mellow
flavor. Can be ripened to red and
dried, or used green. Capsaicin,
found in these peppers, is a strong
anti-inflammatory agent, and
helps in digestion of fats.
Jalapeño
Moderately hot. The longer the
pepper stays on the plant, the
hotter they become. Packed with
vitamins, minerals, and a lot of
capsaicin, a little of this pepper
can go a long way!
Fruit Storage
Refrigerate unwashed peppers in
a loosely closed plastic bag.
Moisture hastens spoiling. Use
within a week from harvesting.
4.
5. Squash
Pattypan
Crookneck
Zucchini
Planting Your Seed
1. Wait after last frost. Start
outside, since squash plants do
not do well if transplanted.
2. Heavy feeders. Use plenty of
compost, making raised beds.
3. Plant seeds 1 inch deep, 2-3
feet apart.
4. Water deeply once a week.
5. Protect shallow roots with
mulch to retain moisture.
6. Fertilize occassionally to
encourage vigorous growth.
Pattypan
This rare Native American
squash predates Columbus. The
flavor is delicate and mild, and the
squash can be braised, grilled,
fried, oven-roasted, or stuffed.
Crookneck
Easy to grow and fast to mature.
This squash is extra delicious
when steamed with nutmeg or
fried in slices with parmesan
cheese and crumbled bacon.
Zucchini
Exceedingly popular, this squash
has creamy white flesh. Best in
soups, salads, battered and fried,
or in casseroles or veggie lasagna.
This is a squash that freezes well.
Fruit Storage
Refrigerate squash in a loosely
closed plastic bag. Peak freshness
and nutrition is up to 5 days, and
the squash is still useable up to 14
days, although it may be softer.
6.
7. Tomato
Beefsteak
Grape
Roma
Planting Your Seed
1. Start indoors, in a container of
seed-starting mix.
2. Plant seed 1/4 in. deep and 1/2
in. apart, covering each seed.
3. Keep container in a warm
place, and water gently.
4. Once stems start to show,
provide a strong light source.
5. When a healthy head of leaves
appear, it’s time to take them
outside!
6. Follow the transplanting and
plant care instructions on the back
of each plant tag.
Beefsteak
Grown for their flavor and size,
they are the perfect slicing tomato
for any sandwich! This variety
produces large, meaty red fruit
over a long season, though it
matures later than others.
Grape
Bearing deliciously sweet fruit
that are soft and juicy, this variety
works best in salads, appetizers or
even by themselves!
Roma
Prized for its use in paste and
sauces, these tomatoes are
thick-walled and meaty, with only
a few seeds. Since heat intensifies
flavor for this variety, it is the
perfect tomato for cooking!
Fruit Storage
Store picked tomatoes at room
temperature, inside. Stores longer
if stems and caps remain attached.
Eat within a week from picking.
