Food & recipes

Grow your own superfoods

We all know superfoods can be game changers when it comes to our diet, but can we grow them in our own home? Here, we explore the benefits for body and soul…

It’s hard to beat the satisfaction of witnessing a seed’s journey from soil to plate – from the taste of a tomato straight from the vine to the joy of a sun-warmed strawberry, these are delights known only to gardeners. If you’ve ever wished you could grow some of your own food or are perhaps worried about the nutritional quality and the environmental impact of some of the fruit and veg you find in supermarkets, listen up: imagine you could have a supply of delicious, nutritious produce right on your doorstep. Well, the good news is that growing your own greens (and reds and oranges and purples) is much easier than you might expect. Whether you have a few pots or a windowsill that gets a bit of sun, we can all grow something to eat and in some cases, you can even grow superfoods.

Powerhouse plants

The term superfood is usually associated with a league of trendy, exotic and often rather expensive products, revered for their healthboosting properties, such as kefir, coconut water, matcha and the like. Of course, such products can contribute to a balanced diet, but it’s easy to overlook many of the less glamorous, but highly nutritious foods that we can grow ourselves. From nutrient-packed sprouting seeds and watercress, to kale, beetroot, blueberries and raspberries – all these and more are easy to grow at home, regardless of your time, space or experience. And, when it comes to health, the smaller the gap between picking and eating, the less time there is for nutrients to seep away – making homegrown foods the real superfoods.

As nature intended

It’s not just about picking fruit and veg at the top of its game. When you’ve grown that tomato or strawberry yourself, you know exactly what has or more importantly hasn’t, gone into it. As well as helping to protect bees and bugs, organically produced food has been found to contain more antioxidants than non-organic equivalents. Scientists at Newcastle University found higher levels of key substances such as polyphenolics in organic food, which have been linked to a reduced risk of chronic diseases, including cardiovascular and neurodegenerative diseases, as well as some types of cancer. In short, the best way to be sure you’re getting more of the good stuff and no nasty extras with your five-or-ten-aday, is to stick to organic or grow it yourself.

Doing the groundwork

While there’s not much you can sow outdoors at this time of year, early winter is the perfect time to prepare the ground, ready for spring. The foundation of healthy, successful gardening is the soil, so by showing it some love now, you’ll help your crops to thrive next year. Here are some steps to get you started:

Start by removing weeds and large stones, then cover your veg patch with well-rotted garden compost or manure. This will be pulled into the soil by worms and will slowly rot down, adding nutrients and improving the condition. Super-soil means super-plants, which means superfoods
If you don’t have a veg patch, or if the ground is unsuitable, then now is also a great time to get a raised bed (no, not one you can sleep in.) A raised bed is essentially a very large, bottomless container, which sits on the ground. You can buy a kit or make one yourself using old planks or bricks. Then fill it with good quality, peat-free soil and compost. You can make your raised bed as high as you like, the main thing is to make sure you can lean across it without having to step inside. Raised beds are easy to look after and are a brilliant way to grow fruit and veg.
Sow your seeds in spring then add more enriching garden compost the following autumn. If you haven’t already got one, a compost bin is central to growing organic superfoods. There are bins to suit gardens of all sizes, or you can make one yourself from old pallets. Simply feed it with a mixture of ‘greens’ including food waste like spent coffee and fruit and veg peelings (no meat or dairy) and ‘browns’ like cardboard and empty loo rolls. Then let the micro-organisims get on with the decomposition process. A few months later and bingo – dark, crumbly compost – the perfect natural nourishment for your soil.

Soul food

Ultimately, growing your own food won’t just improve your diet, it will nourish your spirit and feed your soul. Connecting with nature helps us to feel happier and calmer – and what better way to connect than by feeling the soil between your fingers and rejoicing in the green shoots poking through the dirt. Amidst all the fear and uncertainty in the world, nature reminds us that seeds still germinate, flowers still open, seasons change. This too will pass. And in the meantime, gardening will continue to sustain us in all sorts of ways.

Shop the feature

Spruce up your plot by adding these ecofriendly must-haves to your gardening toolkit.

Wooden Bee House

Give your local bees a place to stay with this sturdy bee house – made with strong pinewood and bamboo honeycombs inside. Wooden Bee House, £12.99, ethicalsuperstore.com

Parton Natural Bamboo Gardening Gloves – Sage Green

Made for both the professional and hobbyist gardener, these bamboo gardening gloves will keep your hands safe from any thistle foes. Parton Natural Bamboo Gardening Gloves – Sage Green, £9.99, gardenfootwear.co.uk

Eco-Plate 32mm Nest Box

Putting up a nest box in winter helps birds shelter from the harsh weather and also encourages them to select the box as a nesting site. Eco-Plate 32mm Nest Box, £22.99, birdfood.co.uk