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Super Foods

Click below to listen to my Garden Bite radio show:  Super Foods

So called super foods are not new and neither is planting them.  But this year MORE people will be choosing to grow them.  What are they?  Here are just a few:

Kale is an amazing vegetable.  It’s part of the cruciferous family that includes broccoli and cauliflower.  Kale is easy to grow, loves cooler temps and sun to semi-shade.  Curly kale is on the left.  Red cabbage on the bottom with a purple dragon carrot.  yum.


For the best health benefits, the recommendation is to steam it for 5 minutes.  For detailed information about Kale click on the World’s Healthiest Foods or WebMD on Kale.  There are recipes too!  Ornamental red kale is also edible.

annual mums, flowering cabbage, kale

annual mums, flowering cabbage, kale

Kale types of

Talk about healthy smoothies!  The avocado really adds a nice creamy texture.



  1. Combine the apple juice, spinach, apple, and avocado in a blender and puree until smooth, about 1 minute, adding water to reach the desired consistency.



  1. Combine the coconut milk, ½ cup water, the kale, pineapple, and banana in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.

I interviewed Dan Buettner for another show I do called 15 with the Author.  He has traveled the world seeking out the secrets of the longest and healthiest lived peoples.  He calls them Blue Zones.  His interview will be available in May by clicking here .

Blueberries are the antioxidant superhero of the super foods!  And we can grow some dandies in Minnesota.  Thanks to the University of Minnesota.  However, blueberries need acidic soil.  In Minnesota, most of our soils are neutral having a pH of about 7 (the scale goes from 1 to 14).  Get a soil test through the University of Minnesota.  My Favorite Links tab has a link.

Lowbush Blueberry fall color

Lowbush Blueberry fall color

The above is the Fall color of blueberry!  Not only extremely nutritious (they rank the highest of any fruit for antioxidants) but beautiful!  For more on their value check out the World’s Healthiest Foods Blueberries

Blueberries grow best in full sun with amended soil with a pH between 5 and 6.  You may be able to achieve that by adding peat, but do have a soil test first.  Critters love blueberries too so you’ll want to fence them in!  For complete planting information and cultivars developed by the University of Minnesota check out Blueberries for the home landscape.

Blueberry 'North County'

Check out all these Raw Food smoothie recipes.   I’m already making  blueberry smoothies!  I’m using frozen berries for now.

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