{"id":165872,"date":"2024-10-16T08:00:48","date_gmt":"2024-10-16T12:00:48","guid":{"rendered":"https:\/\/modernfarmer.com\/?p=165872"},"modified":"2024-10-17T11:29:24","modified_gmt":"2024-10-17T15:29:24","slug":"growing-survival-garden-five-calorie-dense-crops-you-can-grow-at-home","status":"publish","type":"post","link":"https:\/\/modernfarmer.com\/2024\/10\/growing-survival-garden-five-calorie-dense-crops-you-can-grow-at-home\/","title":{"rendered":"Growing a Survival Garden: Ten Calorie-Dense Crops You Can Grow at Home"},"content":{"rendered":"

For most Americans, having a garden is a hobby. While you may enjoy the produce of your garden, the chance that most of your calories are coming from your garden are slim. Growing big, beautiful heirloom tomatoes is impressive, but tomatoes aren\u2019t a great source of calories or nutrients that will fill you up and keep you satiated.<\/span><\/p>\n

However, if you want to start growing more of your own food, many kitchen staples such as corn, beans and potatoes can be grown at home.\u00a0<\/span><\/p>\n

Here are ten calorie-dense crops you can grow at home to turn your hobby garden into a more sustaining one. Data was collected from the United States Food and Drug Administration (USDA) and nutritionix.com<\/a> and is based on the recommendation for a 2,000-calorie diet. Here, I list calories, carbohydrates and protein. Fats were excluded from the guide as most vegetables don\u2019t produce much if any fat.\u00a0<\/span><\/p>\n

Corn\u00a0<\/b><\/h4>\n

Corn is an American classic. Cultivated by native Americans, corn is present in so many hearty meals and has a variety of uses. You can eat corn right off the cob, pop it up in some oil over a fire or cook it and grind it into cornmeal to be used to make breads, tortillas and other tasty corn treats such as tamales.\u00a0<\/span><\/p>\n

The possibilities are endless for corn: From the fuel in our vehicles to the fuel in our bellies, it\u2019s one of most widely cultivated and consumed crops in the world.\u00a0<\/span><\/p>\n

Corn\u2019s time to maturity can get tricky based on the variety you\u2019re growing and how much you want it to dry. A good rule of thumb is about 120 days, so plant your corn about two to three weeks after your last frost to ensure there\u2019s enough time to harvest.\u00a0<\/span><\/p>\n

Corn<\/span><\/a> contains about 100 calories, 22 grams of carbs and 3.5 grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

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Beans\u00a0<\/b><\/h4>\n

Beans are one of the first crops kids learn about in school. If you didn\u2019t get to have the bean germination experiment at school, I\u2019m sorry if this reference is lost on you.\u00a0<\/span><\/p>\n

Beans germinate very quickly and are extremely easy to grow in your home garden. They thrive in the ground as well as in raised bed and container gardens.\u00a0<\/span><\/p>\n

Most beans will reach maturity between <\/span>45 and 60 days<\/span><\/a>. Beans are a quick crop, easy to grow, and they can help make your soil more nitrogen-rich for whatever you\u2019re planting next in your garden.<\/span><\/p>\n

Red beans<\/span><\/a> contain about 135 calories, 24 grams of carbs and 9 grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Winter Squash\u00a0<\/b><\/h4>\n

Winter squash deserves a place on this list due to its growing habit and role as a great companion plant for beans and corn. It\u2019s also delicious roasted and eaten as a side dish with your fall dinner or cooked into a soup for a warm winter meal.\u00a0<\/span><\/p>\n

Winter squash can take between 60 and 110 days to reach maturity. It is ready to harvest once the rinds are full of color and firm enough that your thumbnail won\u2019t make an indention in the rind.\u00a0<\/span><\/p>\n

As for nutrients, <\/span>winter squash<\/span><\/a> contains about 45 calories, 11 grams of carbs and one gram of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Potatoes\u00a0<\/b><\/h4>\n

I said beans were easy, but potatoes might be even easier. Just bury the potato and then water it. Soon, leaves will grow up from the soil, capturing the light needed to make more potatoes.\u00a0<\/span><\/p>\n

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Don’t throw away your sprouted potatoes, plant directly into your soil! Photo by Viktor Sergeevich \/ Shutterstock<\/figcaption><\/figure>\n

Potatoes take between 60 and 130 days to reach maturity, depending on the variety you\u2019re planting. If you\u2019re planting potatoes right now, keep an eye out for that last frost date for your region. You want to harvest your potatoes before the last frost, so keep a watch on the weather before you plant your tubers.\u00a0<\/span><\/p>\n

Potatoes<\/span><\/a> contain about 80 calories, 17 carbs and two grams of protein per 100 grams.\u00a0<\/span><\/p>\n

Beets\u00a0<\/b><\/h4>\n

Beets aren\u2019t just the favorite vegetable of Dwight Schrute, their high nutritional content makes them a <\/span>superfood<\/span><\/a>. Beets are a spring crop with a quick harvest time of 55 to 70 days to maturity. Unlike potatoes, beets are a root vegetable that you don\u2019t want to leave in the ground, as over-mature beets can become tough or woody (aka not the most delicious).\u00a0<\/span><\/p>\n

Aside from being nutritious, beets also provide essential macronutrients. <\/span>Beets<\/span><\/a> contain about 50 calories, five grams of carbs and two grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Lentils\u00a0<\/b><\/h4>\n

Lentils are great for making hearty soups or replacing meat in popular American dishes such as sloppy joe sandwiches. They\u2019re one of my favorite vegetables thanks to their versatility and delicious flavor and texture.\u00a0<\/span><\/p>\n

Lentils are a summer crop and should be planted around late April to early May or whenever temperatures are consistently above 40 degrees Fahrenheit. Most varieties take about 100 days to reach maturity.\u00a0<\/span><\/p>\n

Lentils<\/span><\/a> contain about 115 calories, 20 grams of carbs and nine grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Chickpeas\u00a0<\/b><\/h4>\n

Whether you prefer to call them chickpeas or garbanzo beans, they do belong to the legume family. They\u2019re delicious as a meat replacement and a staple in Asian cuisine as the star of Chana Masala (one of my favorite Indian dishes) and the star of everyone\u2019s favorite dip: hummus.\u00a0<\/span><\/p>\n

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Green pod chickpeas. Photo by SS-Creations \/ Shutterstock<\/figcaption><\/figure>\n

Chickpeas take around 100 days to reach maturity, so follow the same guidelines for growing lentils.\u00a0<\/span><\/p>\n

Chickpeas<\/span><\/a> contain about 160 calories, 27 grams of carbs and nine grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Jerusalem Artichokes\u00a0<\/b><\/h4>\n

Jerusalem artichokes are one of my favorite misunderstood vegetables. I feel like people often put artichokes in a category with things such as olives or water chestnuts, which tend to attract the \u201clove it or hate it\u201d type of attention typical of uncommon vegetables in the United States.\u00a0<\/span><\/p>\n

Jerusalem artichokes<\/span><\/a> contain about 77 calories, 18 grams of carbs and two grams of protein per 100-gram serving.\u00a0<\/span><\/p>\n

Sweet potatoes\u00a0<\/b><\/h4>\n

Unlike potatoes, sweet potatoes aren\u2019t members of the nightshade family. They\u2019re actually a member of the morning glory family, making the sweet potato more closely related to your grandmother\u2019s favorite flowers than the humble russet potatoes she\u2019s baking up for dinner.\u00a0<\/span><\/p>\n

Instead of using a seed potato to grow sweet potatoes, you have to buy sweet potato slips, which are tiny sweet potato plants that have some small roots, which will turn into sweet potatoes.\u00a0<\/span><\/p>\n

Sweet potatoes have a longer time to maturity of about 100 days, so keep the first frost in mind when planting your tubers.\u00a0<\/span><\/p>\n

Sweet potatoes<\/span><\/a> contain 86 calories, 20 carbs and two grams of protein per 100 grams.\u00a0<\/span><\/p>\n

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Mushrooms\u00a0<\/b><\/h4>\n

Mushrooms are one of my favorite things about nature. Neither plants or animals, mushrooms are fungi, and their growth conditions make them a perfect crop to grow for calorie and nutrient density.\u00a0<\/span><\/p>\n

Many mushrooms can be grown indoors, allowing you to grow mushrooms year-round. Some of the mushroom grow kits give you everything you need to start growing your own lion\u2019s mane or oyster mushrooms at home, with an expected harvest time of about 30 to 40 days.\u00a0<\/span><\/p>\n

Mushrooms aren\u2019t the greatest when it comes to calorie-density, but they do pack in the protein. <\/span>Mushrooms<\/span><\/a> contain about 25 calories, four grams of carbs, 3.6 grams of protein and 0.5 grams of fat per 100-gram serving.<\/span><\/p>\n

The Three Sisters garden<\/b>\u00a0<\/span><\/h4>\n

One smart way to grow beans, squash and corn is to plant a three sisters garden. By planting these three crops together, they benefit each other and create a self-sustaining, relatively low-maintenance way to grow all three crops.\u00a0<\/span><\/p>\n

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A three sisters garden of corn, beans, and squash grown together. Photo by La Huertina De Toni \/ Shutterstock<\/figcaption><\/figure>\n

The corn won\u2019t be competing with the squash or beans due to its fast, straight-up growing habit. Beans will use the corn stalks for support so they can grow tall without the need for a trellis. Squash\u2019s vining habit and large leaves will protect the soil below the corn and beans to ensure weeds can\u2019t thrive and the soil stays moist and protected from the summer sun.\u00a0<\/span><\/p>\n

Check out this <\/span>guide from the Farmer\u2019s Almanac<\/span><\/a> to learn how to maximize your three sisters garden.\u00a0<\/span><\/p>\n

Looking forward<\/b><\/h4>\n

Whether growing food is your hobby or your livelihood, knowing how to grow more nutritious and macronutrient-dense crops can help us better appreciate the food we eat every day.\u00a0<\/span><\/p>\n

While it\u2019s too late to plant a three sisters garden in Tennessee, I\u2019m going to start planning now for how to maximize my garden to make it more sustainable and nourishing for me and my family.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

For most Americans, having a garden is a hobby. While you may enjoy the produce of your garden, the chance that most of your calories are coming from your garden are slim. Growing big, beautiful heirloom tomatoes is impressive, but tomatoes aren\u2019t a great source of calories or nutrients that will fill you up and […]<\/p>\n","protected":false},"author":2042,"featured_media":165900,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":[33276],"meta":{"_acf_changed":false,"footnotes":""},"categories":[33067],"tags":[33096,33079,33251],"article-theme":[33318],"class_list":["post-165872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-farm","tag-health","tag-plants-crops","tag-sustainability","format-how-to","article-theme-service"],"acf":[],"yoast_head":"\nGrowing a Survival Garden: Ten Calorie-Dense Crops You Can Grow at Home - Modern Farmer<\/title>\n<meta name=\"description\" content=\"For most Americans, having a garden is a hobby. 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