We started a garden back in May at EFry Health Center, in order to try to decrease food insecurity and increase access to growing food, therefore increasing access to the amount of food people have.
It’s only one year since the start of our garden, but we already managed to grow a huge amount of kale, tomatoes and our raspberry and blueberry bushes are starting to produce some berries. My hope is that once we have enough berries, we can do a jam making class. What is your favourite way to use berries? I also really enjoy them in smoothies. Check out my favourite smoothie recipe below!
In another attempt to decrease food insecurity, I wanted to list a few simple things that can be grown in small spaces year round. Even if you don’t have a balcony, these can be surefire ways to increase your access to fresh produce!
Step 1: assess your space. You want to determine what you have, and can be put into those spaces. Windowsills work great. Gather the pots you will need to see how many items you can grow.
Step 2: Grab your seeds. As long as you have a windowsill, here are some fresh herbs you can plant in small pots, indoors (but try to allow them some sun light each day; alternatively, there are a lot of great grow lights on the market, something small, that will give your plant light when there isn’t enough sun).
What works well in small spaces:
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- Parsley
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- Mint
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- Lettuce
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- Chilli peppers
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- Cilantro
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- Lemon Balm
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- Green onions
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- Chives
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- Basil (I actually prefer to grow basil indoors, as it’s less likely to flower, and therefore more likely to live longer, giving you more basil!)
Step 3: regular water. I like to water my herbs and produce daily when the sun is hot, but you need to make sure you’re not over-watering them either. They need a good mix of sun and water. While I don’t typically use fertilizer, it can be extremely beneficial for your plants and help make them successful.
Step 4: prune, pluck and enjoy!
Another tip, search for local community gardens. Often, they can have a very small fee and allow you to rent a garden plot. With a small garden plot, you can increase access to many new items, such as roma tomatoes, large kale leaves, small fruit trees, swiss chard and fresh strawberries!!
If you’d like to participate in garden activities, please contact us. You do not need to be one of our clients to participate in the garden!!
I’d love to hear what special recipes you have in store!
Strawberry Smoothie Recipe:
1 cup frozen strawberries
2 tbsp flaked oats
2 tbsp peanut butter
1 scoop protein powder
Milk to desired texture
Blend all ingredients together and enjoy!
Here’s some other recipes for you to enjoy.
Winter Snacks
Thanks!
Carla Centola, RD
Registered Dietitian