October is the month when gardens come alive! The weather is getting warmer, amid intermittent spells of rain and cold. It’s the high point of the flowering season with everything in bloom. Vegetables grow faster and stronger. Weeds flourish, and pests come out from their winter hiding places to settle amongst the plants. With the right tools and techniques, it’s the perfect time to plant a garden of superfoods to keep your fridge stocked with healthy ingredients!
Firstly, what is a superfood?
Superfoods are foods rich in nutrients which provide us with a variety of health benefits. They have large doses of antioxidants, polyphenols (micronutrients in our diet, known for their role in the prevention of degenerative diseases), vitamins and minerals. Included in the superfood list are many vegetables, fruit such as avocados and blueberries, fish like salmon and mackerel, and many nuts and seeds. It’s important to foster a diet rich in superfood goodness.
Hot and cold, wet and dry
With changeable October weather, young seedlings need protection. If you don’t have a glasshouse, a good way to protect plants is a cloche or growing tunnel – a series of hoops covered in plastic to protect plants, letting in light but keeping out frost. Cloches are relatively cheap at hardware or garden stores, or you can make one yourself with pipes or wood for the frame and a plastic cover. Just be sure to carefully secure it – October wind can be strong! It’s good to air it out every now and then, and don’t forget to water the plants inside regularly.
Another way to protect seedlings from the cold, wind and snails is to save empty two litre milk bottles, cut the bottom off, and push the bottle into the dirt so it covers the seedling. Using this technique, the seedling will receive water from the open bottleneck above it, but it is sheltered from the elements.
Weed and pest season
Warming soils and spring rain make gardens great breeding grounds for weeds. Most weeds thieve the fertility and moisture of other plants, and block light and air flow. They need removing as soon as they pop up. Although it’s a tedious job, keeping on top of weeds is important for your veggie growth, and it means that after a few years your soil will be weed-free – won’t that be great? Don’t use spray to get rid of weeds, as spray puts toxins in the soil, which means toxins in the veggies. You could also cover the soil with a layer of mulch – homemade or purchased – to prevent weeds, conserve water in the soil, and feed nutrients to the garden.
Now for the veggies!
Now that spring is here, it’s time to plant the veggies. You can choose between sowing seeds and planting seedlings, each with their own benefits: seeds are a cheaper option, but take time to germinate; seedlings are quicker and easier, but cost more. October is a good time to grow veggies that need plenty of sunshine and don’t like frost. Many veggies can be planted now, including celery, courgette, kumara, pumpkin, carrots, sweet corn, beetroot, and herbs like basil and parsley. The following five vegetables are valuable superfoods and can all be planted in October.
| Tomatoes Tomatoes are a wonderful source of vitamins A and C and folic acid, plus nutrients and antioxidants. It can be good to sow tomato seeds in a small pot first, transferring them to the garden when they’re seedlings. Plant tomato seedlings 40cm apart and as deep as the lowest set of leaves (remove these leaves first) to encourage deep root systems. Try growing tomatoes alongside basil to increase the vigour and flavour of both plants. Tomatoes need plenty of sunshine and protection from the wind. They grow quickly so are always thirsty; be sure to water them often. Mulching is a great way to conserve moisture and prevent weeds from growing. | Capsicums Capsicums can be enjoyed in many types of cooking. They contain high levels of vitamins, minerals and nutrients, and when eaten daily, have been shown to have beneficial effects on some chronic and potentially degenerative health conditions. Capsicum plants love warm temperatures! To start with, capsicum seeds are best planted in trays or small pots in a warm sheltered place, and then transplanted into the garden when they’re 10 to 12cm tall. All capsicums start off green and change colour as they ripen – red, orange, yellow, chocolate or black, depending on the plant. Space the plants 50cm apart in direct sunlight. Capsicum plants grow well when planted near basil. | |
| Lettuce and salad vegetables Fresh lettuce is low in calories, an antioxidant, and a great source of essential nutrients – vitamins A, B, C and K, folate, iron, calcium, magnesium and potassium. While lettuce and salad vegetables like rocket and mesclun can be planted all year round, they generally grow quicker in the warmer months, as long as they are watered frequently. Sow lettuce seeds or seedlings every two weeks for a continuous harvest, spaced 20-30cm apart. | Beans Green beans are packed with vitamins A, C and K, folate, iron, B vitamins thiamine and riboflavin, iron, magnesium and potassium. They have great antioxidant capabilities. They’re a versatile ingredient, used in stir-fries, grilled salads, steamed vegetables or stews. They can also be blanched and frozen for winter months. Beans are easy to grow from seeds. Sow seeds 3cm deep and spaced 10cm apart. If you don’t want the beans to be ready at once, plant a new row every few weeks. | |
| Cucumbers Cucumbers are 95 percent water, so they’re great at keeping us hydrated in the summer months. Rich in fibre, they contain important elements for digestive health. Cucumbers are full of antioxidants and nutrients, containing fisetin (to support brain health), vitamins B, C and K, potassium, manganese and copper. Cucumber plants grow well when planted in a small pot or under cover first, and then transplanted into the garden once the soil is warm enough, in a position of full sun, 40cm apart. As a climbing vegetable, you can leave it to sprawl over the ground or you can tie it to a stake. Staking cucumbers prevents damage to the fruit, and makes them easier to harvest. Cucumbers need regular watering at the base – if they dry out, their taste will turn bitter. When taken good care of, a single cucumber plant can produce 10 or more cucumbers! | ||
Grow your own superfood garden!
October is the month when gardens come alive! With the right tools and techniques, it’s the perfect time to plant a garden of superfoods to keep your fridge stocked with healthy ingredients!