Seed Selection for 2026, Part 3 (Priority: Nutrient-Dense Vegetables)

I’m not suggesting my approach should be everyone else’s approach.  We’re all in unique situations.  Some of you have the fertile flat land and adequate rain to raise grains and dry beans, or even sunflowers for making oil.  Grass for supporting a milk goat or cow.  And you’re in areas where untimely frosts, tornados, and hurricanes don’t wipe out your crops.  (Yes, I’m still miffed about Hurricane Hilary taking out my apricot tree.) 

Our plan does not focus on growing the most calorie-dense crops.  Our practice is to supplement our long-term food storage (which covers calorie needs) with garden produce that is nutritious but just as importantly will provide variety and help us avoid food fatigue with the least amount of effort and space.  The calorie- and nutrient-dense store-bought grains, beans, and oils are already harvested and properly stored.  They’re the fastest, easiest route for acquiring basic food storage, and the most economical.  They’re also easily transformed into dishes we normally eat, especially when we have garden produce to incorporate as well. 

With just a little effort, many nutrient-dense garden veggies can be stored or preserved for year-round use.  Like winter squashes, carrots and sweet potatoes store for many months in a root cellar.  Pressure canning makes numerous veggies shelf-stable.  Dehydrating is inexpensive and space-saving.  Blanching and then freezing is another way to go.  So let’s now turn our attention to the most nutrient-dense crops for the home garden.  The following lists offer a lot of suggestions. 

 

The Most Nutrient-Dense Crops for the Home Garden
1	2	3	4	5
Broccoli	Spinach	Kale	Spinach	Asparagus
Kale	Carrots	Garlic	Kale	Broccoli
Garlic	Broccoli	Blueberries	Carrots	Sweet potatoes
Spinach	Garlic	Raspberries	Tomatoes	Carrots
Bell peppers	Brussels sprouts	Broccoli	Bell peppers	Bok choy
Zucchini	Kale	Sweet peppers	Broccoli	Turnips
Summer squash	Green peas	Tomatoes	Lettuce	Squash
Green beans	Swiss chard	Kiwi	Beets	Beets
Tomatoes	Beets	Beans	Swiss chard	Blueberries
Blueberries	Asparagus	Zucchini	Cabbage	Swiss chard
Strawberries	Red cabbage		Zucchini	Kale
Carrots	Sweet potatoes		Radishes	Snap peas
Winter squash	Collard greens		Cauliflower	Peppers
	Cauliflower		Eggplant	Tomatoes

1.      https://www.almanac.com/top-10-healthiest-vegetables-you-can-grow

2.      https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth#cauliflower

3.      https://www.growveg.com/guides/top-10-nutrient-dense-fruits-and-vegetables-to-grow/

4.      https://completegardening.com/the-20-most-nutritious-vegetables-that-you-can-grow-at-home/

5.      https://www.epicgardening.com/nutritious-garden-plants/

Which veggies make every list?  Only broccoli and kale.  That was a little surprising. Unfortunately, broccoli can be a little difficult to grow, and the best was to preserve it is by freezing.  I love broccoli, but I’m thinking about crossing it off my list for this year.  I’m working up the courage to put a little kale out there somewhere.

So which veggies make at least four of the five lists?  Peppers, zucchini/squash, tomatoes, and carrots are favored by most.  I’d already decided to grow more of all of these this summer. 

What about at least three lists?  Garlic, spinach, blueberries, Swiss chard, and beets.  Well, I always try garlic somewhere.  My problem lies in harvesting and using it.  I’m embarrassed to have been seduced by the ease of the jarred stuff.  Better luck this year.  Most years I haven’t done well with spinach, but I’ll try again.  Blueberries are on the no-go list.  They’re too expensive and I’ve failed too many times.  I’m willing to give Swiss chard a try.  I don’t care for beets, so they’re a pass. 

I’m not going to discuss each veggie in all the lists presented in the last three days.  That would get a little boring.  However, I thought it worthwhile to see what the so-called experts have to say on the topic, and perhaps it’s just as important to realize that in most cases their expertise bears no relevance to your situation.  Their claims sure have no relevance to mine. 

As the same time, though, it doesn’t hurt to consider new ideas—or discard old ones.  Even before compiling these charts, I’d decided it was time to take a break from corn.  I’ve grown it every year (except the year that we moved) since 2008.  It grew so well for us in Missouri, and quite nicely in Reno.  My nearest neighbors, who get about 45-90 minutes more sun than we do, raise a fine crop.  I think our problem is that we just don’t get enough sunlight.  And it takes so much space that could grow other crops. 

I’m also contemplating what some might consider prepper suicide—not planting potatoes this year.  I’ve always done fairly well with them, so that’s not the reason.  It’s that we are only a few hours away from Idaho, which is known for its spuds.  The large boxes sell for about the same cost as what I spend on seed potatoes.  I could devote the space normally occupied by potatoes for other veggies.  And yes, I know it’s a risk.  There’s no guarantee that Idaho growers will be shipping their taters here in the fall. 

Anyway, I spent three days writing and presenting tables on what to grow this year.  And I didn’t provide an exact list.  Shame on me.  So to summarize, don’t sweat over someone else’s list.  Decide what your priorities are.  If you’re concerned about overall survival and calories, you’ll probably want a lot of potatoes, sweet potatoes, winter squash, and corn.  If you’ve got those two covered, then you might want to grow those fruits and veggies that will help avoid food fatigue.  Mostly, focus on what already grows well for you.  Don’t get caught up in thinking the grass is always greener someplace else.