Many studies show that gardening promotes the consumption of fruits and vegetables. According to a study published in the American Journal of Public Health, of the 436 adults surveyed, community gardeners consumed fruits and vegetables 5.7 times per day, home gardeners 4.6 times per day and non-gardeners 3.9 times per day.
Engaging children in the gardening process is an excellent way to promote a healthy lifestyle. According to a University of North Carolina study of 120 children, by the end of their participation in a weekly gardening workshop, 17 percent of obese and overweight children had improved their body mass index classification and 100 percent of the children with a BMI classification of normal maintained that status.
Some researchers have linked gardening to the prevention of osteoporosis, a disease that weakens bones through time. Walking, lifting watering cans and hoeing are a few of the gardening activities that help strengthen our bones.
Now is the time to begin thinking about where and what to plant in your garden. If you are interested in gardening but don't know how to get started, here are some tips:
Find a place to plant a garden. A community garden, such as Minot's Rainbow Garden, may be an option. Contact your community garden about reserving a spot soon because garden plots may be in demand. If you have space, ensure it has rich soil and full sun exposure. If you do not have a community garden or enough space, consider planting vegetables such as string beans or tomatoes in containers.
Locate a water source. Most vegetables aren't drought-tolerant; you'll need to give them drinks during the dry spells. Remember, the closer the water source, the easier for you to make sure your plants get the water they need.
1 to 2 garlic cloves, finely chopped
1/2 c. onion, finely chopped (about 1/2 medium onion)
1/2 large green bell pepper, finely chopped
1/2 to 1 whole jalapeno pepper, finely chopped
4 large Roma tomatoes, chopped
1 small bunch of cilantro, finely chopped
1 Tbsp. lemon juice or lime juice (freshly squeezed)
Mix ingredients together and serve. Store covered in the refrigerator and use within a few days. Serve with whole-grain crackers or chips.
Note: Be cautious when handling jalapeno peppers. Wear plastic gloves if possible and wash your hands thoroughly. The "heat" is in the seeds and veins.
This salsa recipe is not suitable for canning.
Makes four servings. Each serving has about 35 calories, 0 grams g fat, 8 g carbohydrate, 2 g protein, 2 g fiber, 25 percent of the daily recommendation for vitamin A and 70 percent of the daily recommendation for vitamin C.
Decide what to plant. Choose plants that grow well in your climate. For example, corn, potatoes and tomatoes are dominant plants in North Dakota.
Decide on a growing method. You can start growing vegetables such as tomatoes, peppers and cucumbers indoors, then transplant the seedlings to your garden when the weather warms. Or you can sow seeds for vegetables such as potatoes, carrots, beans and peas directly into the garden.
Know when to plant. In North Dakota, the best time generally is in May.
Enjoy your garden. Gardening provides an abundance of fresh fruits and vegetables. It also is an excellent source of physical activity for you and your family.
Included is a colorful, garden-friendly recipe that uses ingredients you can grow in your garden.
(Trisha Jessen is a Family Nutrition Program/NDSU Extension Educator. She can be reached by email at Trisha.Jessen@ndsu.edu.)