Tips for the urban gardener: Five veggies to plant this spring

Adrienne Hanbidge, Master Gardener in Toronto, gives a simple step-by-step tutorial on how to plant beans in an urban garden.

Spring is in the air and the soil is ready for planting. Adrienne Hanbidge, Master Gardener in Toronto started planting herbs in the fall – a bed of garlic in November before the ground froze. Today, you can see the green shoots beginning to sprout in her plot in the Leslie Street Allotment Gardens. Large cloves of garlic will be ready for harvesting in August.

“I've been gardening my whole life,” says Adrienne. “Some of my first memories of gardening are pruning roses with my grandfather, who was a horticulturalist in Ireland.”

When Adrienne came to Toronto, she followed in his footsteps, becoming a Master Gardener and earning her horticulturalist certificate at the University of Guelph.

Five simple vegetables to plant this spring

While planting and growing your own vegetables may seem like a daunting task, Adrienne offers simple tips for the urban gardener. Whether you're a homeowner with a small backyard plot or a condo dweller with a few potted plants – reap the health and economic benefits of growing these five simple vegetables. Audrey Shackleton, Dietitian at Michael Garron Hospital, weighs in on the nutritional value of each plant.

All of the plants listed below can be grown directly in garden soil, in raised beds or in containers.

1. Kale: Kale is a member of the Brassica family and is not only nutrient-packed and delicious, but its curly leaves are attractive in any garden setting. Plant in a row, one-quarter centimetre deep and 10 centimetres apart. Gently cover the seeds and add water. This vegetable grows best in full sun with soil that is fertile, moist and well draining. Once each plant is established, harvesting a few outer leaves as needed will encourage new growth and will continually contribute to your daily smoothie or dinner well into the autumn.

Health benefits: “Kale adds a delicious taste and texture to soups and salads.It is filled with vitamins A, C, K and B6 and calcium,” says Audrey. Kale is a great anti-inflammatory food, which can help to prevent against arthritis, asthma and autoimmune disorders. 
 

2. Beets: This versatile root vegetable comes in many colours but also has attractive edible leaves that are nutritious and taste somewhat like swiss chard. Seeds can be sown in early spring for a summer harvest or late summer for a fall crop. Plant in full sun to part shade into fertile, moist, well-draining soil at a depth of one centimetre with a spacing of six to seven centimetres apart. Once seedlings begin to establish, top-dress the row lightly with compost or well-rotted manure to help feed plants and retain soil moisture. Root harvest can range from 45-80 days but using a few leaves off each plant as the season goes along is perfectly acceptable if your recipe calls for beet leaves.

Health benefits: “Beets add a rich colour to any meal,” says Audrey. “Beets are high in immune-boosting vitamin C and essential minerals like potassium and manganese.” Potassium is vital for healthy nerve and muscle function and manganese is good for your bones, liver, kidneys, and pancreas.
 

3. Beans: Beans are probably one of the easiest plants to grow from seed. This member of the legume family comes in many different varieties including purple, golden yellow or mottled pink. These plants grow best in full sun with average fertility soil, which must be well draining. Climbing beans will need the support of a trellis, fence or poles whereas bush beans are more compact. Planting depth and spacing varies depending on variety so follow directions on the seed package. Seed planting can be done in late April to early May with harvesting beginning usually within 55-70 days.

Health benefits: Legumes are a special group of plants that have more carbohydrates and protein than most vegetables. “They have a low glycemic index which helps provide good glucose control for people with diabetes. They are high in soluble fibre which can help lower cholesterol and are very heart healthy,” says Audrey. Legumes are a good source of B-group vitamins, iron, zinc, calcium and magnesium.
 

4. Peppers: The variety of peppers, both sweet and chili, available today is diverse with a range of colours, shapes and sizes. These plants like it hot so full sun and a warm location is needed to produce tasty ripe fruit. For this reason, it is best to plant nursery seedlings versus seeds, so they get a head start in a relatively short growing season, with ideal sowing in late May. These plants are compact and can be planted about 30 centimetres apart in average fertility, moist and well-draining soil. Harvest individual peppers as they ripen.

Health benefits: Peppers can add a flavourful kick to your meal, plus they're loaded with vitamins and disease-fighting properties.“Peppers can add many vibrant colours to salads and stir fry's. They contain lycopene and folic acid,” says Audrey. Lycopeneis what makes peppers and tomatoes red. It is a powerful antioxidant that can help protect against degenerative diseases.

5. Tomatoes: Tomatoes are some of the easiest edibles to grow for beginner gardeners. Most nurseries and garden centres offer a range of seedlings in May that can be planted into the garden near the end of the month. Plant in a full sun location in fertile soil that is rich in organic matter. Cherry or grape varieties are ideally suited for growing in containers while larger varieties can be grown in rows spaced approximately 40 centimetres apart. Tomatoes are heavy feeders so mixing compost or sheep manure into the soil at planting will give them a good start. Fertilizing every two weeks with a 5-10-5 or 5-10-10 fertilizer will ensure plants have enough nutrients throughout the growing season. Tomatoes can grow quite large so you may need the support of stakes, wire hoops, or tomato cages. Maintaining a regular even watering schedule encourages good fruit production and reduces fruit skin cracking. Harvest tomatoes by twisting each individual fruit off the vine when ripe.

Health benefits: Tomato is considered both a fruitand a vegetable, and forms an integral part of cuisines across the globe, especially in the Mediterranean region. “Tomatoes are rich in lycopene which has cancer fighting protection,” says Audrey. “They also contain vitamins A, C and K – and can be enjoyed fresh or cooked.” The lycopene in tomatoes has been shown to be effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and esophageal cancers.