5 Healthy Foods You Can Grow in Utah (and Ways You Can Make Them Taste Good)

by Sep 25, 2020

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Post By: Kate Sanders

There’s nothing you can buy at the grocery store that compares to the taste of fresh fruits and veggies picked straight from the garden. According to US News, not only do garden veggies taste better, but they are healthier than the produce you find in the supermarket. This is because produce at the store is often picked while it is unripe. Produce may be left to ripen during transport, ripened with chemicals, or even sold unripe. In addition to being picked unripe, different types of produce are often transported together even though they have different optimal temperatures. This can lead to a loss of nutrients and flavor.

Garden vegetables, however, are picked at the peak of freshness so you know they are packed with nutrients. Gardening also gives you more freedom because it allows you to grow plant varieties than you can’t find in the grocery store. So, this probably leaves you with the question: what healthy foods can you grow in Utah?

Here is a list of 5 types of nutritious, healthy foods that you can grow at home and some recipes you can try.

Healthy foods you can grow

1 / 5 Healthy Foods You Can Grow in Utah: Berries

Some types of berries that you can grow in Utah:

  • Raspberries
  • Blackberries
  • Strawberries
  • Grapes

Why you should grow berries:

Incorporating berries into your diet can have a beneficial impact on your health because berries are high in nutrients that your body needs. For example, berries are high in fiber, vitamin C, and polyphenols (a type of antioxidant that can reduce oxidative stress in your cells). Berries are one of the healthy foods you can grow in Utah!

Raspberries: Raspberries also contain high levels of vitamin K and manganese. Raspberries might also help your workout because they also contain ellagitannins. Ellagitannins are a type of polyphenol that have been shown to reduce oxidative stress caused by exercise (Healthline 2020).

Blackberries: Blackberries have high levels of vitamin C, K and manganese.  Studies also suggest that blackberries may benefit brain health. This could be because blackberries are full of antioxidants that reduce brain inflammation. (Healthline 2017a)

Strawberries: You should add strawberries to your diet because they are packed with nutrients. Strawberries have high levels of vitamin C and manganese. Studies have also shown that strawberries may be good for heart health because eating strawberries can lower cholesterol, triglycerides, oxidative stress, and inflammation (Healthline 2020).

Grapes: Although they might not be the first fruit that comes to mind when you think of berries, you should not forget about grapes. Grapes have high levels of vitamin C and  K as well as polyphenol antioxidants. Studies suggest that grapes may lower blood pressure. Additional studies have shown that eating grapes can reduce cholesterol and oxidative stress.

How to make berries taste even better:

Triple Berry Smoothie

Berries and Cream Instant Oatmeal

5 minute Grape Sorbet

2 / 5 Healthy Foods You Can Grow in Utah: Leafy Greens

Some types of leafy greens that you can grow in Utah:

  • Kale
  • Spinach
  • Swiss Chard
  • Romaine Lettuce

Why you should grow leafy greens:

Green leafy vegetables are high in nutrients and low in calories making them a great addition to your diet. Plus, they are easy, healthy foods you can grow in Utah.

Kale: Kale is one of the most nutrient dense vegetables in the world and provides high amounts of vitamins K, A, and C. In addition to being high in vitamins, kale contains the antioxidants lutein and beta-carotene (Healthline 2018c).

Spinach: Spinach is another leafy green that is full of vitamins and other essential nutrients. Spinach provides high levels of vitamins K and A as well as magnesium. Eating spinach can be beneficial during pregnancy because spinach contains folate. Folate is known to play a role in neural development during pregnancy (Healthline 2018c).

Swiss Chard: Swiss chard is also packed full of nutrients. Swiss chard has high levels of potassium and manganese as well as vitamins A, C, and K. In addition, swiss chard has syringic acid which may help to lower blood sugar levels (Healthline 2018c).

Romaine Lettuce: Romaine Lettuce not only tastes great in salads but also has high levels of vitamins A and K (Healthline 2018c).

How to make leafy greens taste even better:

Kale Salad with Lemon Dressing

Spinach Basil Pesto

Simple Sauteed Swiss Chard

Grilled Romaine Lettuce

3 / 5 Healthy Foods You Can Grow in Utah: Seeds

5 healthy foods you can grow in Utah - sunflower and seeds

Some types of seeds you can grow in Utah:

  • Sunflower seeds
  • Pumpkin seeds

Why you should grow seeds:

When you are growing a garden, don’t forget about the health benefits of eating seeds. Seeds are full of vitamins, fiber, and healthy fats.

Sunflower seeds: Sunflower seeds are a healthy way to add protein, healthy fats, vitamin E, manganese, and magnesium to your diet. Sunflower seeds may also help to lower inflammation and cholesterol (Healthline 2017b).

Pumpkin seeds: Pumpkin seeds are a good source of manganese, magnesium, phosphorus, and healthy fats. In addition, pumpkin seeds contain phytosterols which may help to lower cholesterol. Pumpkin seeds may also help to prevent bladder and kidney stones (Healthline 2017b).

How to make seeds taste even better:

Sunflower Seed Snack Mix

Multi Seed Crackers

Pumpkin Seed Spinach Salad

beetroot 687251 1920

4 / 5 Healthy Foods You Can Grow in Utah: Root Vegetables

Some types of root vegetables you can grow in Utah:

  • Carrots
  • Turnips
  • Beets
  • Radishes

Why you should grow root vegetables:

Many of the vegetables that grow underground are full of nutrients and can be a great addition to a healthy diet. Root vegetables are healthys food you can grow in Utah!

Carrots:  Carrots are nutrient dense vegetables that are full of vitamins A and K. Carrots also contain beta-carotene  which reduces oxidative stress and may also lower cholesterol, and may help prevent certain types of cancer (Healthline 2018b).

Turnips: Turnips are rich in vitamin C, fiber, manganese, and potassium. In addition, studies suggest that eating turnips may reduce your risk of developing certain types of cancers (Healthline 2018b).

Beets: Beets are full of fiber, folate, and manganese. In addition to being full of nutrients, beets contain nitrates which may lower blood pressure, improve exercise performance, and increase the blood flow to your brain (Healthline 2018b). 

Radishes:  Radishes are another great addition to your diet. This is because they are high in fiber and vitamin C. In addition, radishes may have antifungal properties and may prevent stomach ulcers (Healthline 2018b).

How to make root vegetables taste even better:

Rainbow Carrot Stir Fry

Sesame Ginger Turnip Rice Bowl

Roasted Beets and Carrots with Goat Cheese Dressing

Oven Roasted Root Vegetables

Black Bean and Corn Tacos with Radish Salsa and Feta

tomatoes 5372164 1920

5 / 5 Healthy Foods You Can Grow in Utah: Tomatoes and Peppers

Some types or tomatoes and peppers that you can grow in Utah:

  • Tomato
  • Bell Pepper
  • Jalapeno Pepper
  • Serrano Pepper

Why you should grow tomatoes and peppers:

Tomatoes and peppers are full of nutrients like vitamin C and antioxidants making them great additions to a healthy diet. Definitely add tomatoes and peppers to your list of healthy foods you can grow!

Tomatoes: Tomatoes are full of nutrients like vitamin C, potassium, and lycopene. Lycopene may prevent certain types of cancer and eating tomatoes may decrease inflammation (Healthline 2019b).

Bell Peppers: Bell peppers are full of vitamins like C, B6, K1, E, and A. Bell peppers also contain nutrients like potassium and folate. In addition, bell peppers are full of antioxidants including capsanthin, violaxanthin, lutein, quercetin, and luteolin. Bell peppers may improve eye health and they may also prevent anemia.(Healthline 2019a).

Jalapeno Peppers:  Jalapenos are a good source of fiber and contain vitamins C, B6, A, and K as well as folate and manganese (Healthline 2018a).

Serrano Peppers:  Serrano peppers contain nutrients like vitamin C, A, and K as well as calcium, iron, zinc, selenium, folate, and choline (Very Well Fit 2020).

Some ways to make tomatoes and peppers taste even better:

Classic Mexican Rice With Tomatoes and Peppers

Skinny Low-Carb Bell Pepper Tacos

Cilantro Jalapeno  Hummus

Serrano Pepper Salsa

Learn more ways you can live a healthy lifestyle from Alpine Fitness.

Reference List:

Healthline. 2017. “Blackberries: Health Benefits and Nutritional Information” Accessed September 23, 2020.

Healthline. 2017. “6 Super Healthy Seeds You Should Eat”. Accessed September 23, 2020.

Healthline. 2018. “7 Surprising Benefits of Jalapenos”. Accessed September 23, 2020.

Healthline. 2018. “The 13 Healthiest Root Vegetables” Accessed September 23, 2020.

Healthline. 2018. “The 13 Healthiest Leafy Green Vegetables”. Accessed September 23, 2020.

Healthline. 2019. “Bell Peppers 101: Nutrition Facts and Health Benefits” Accessed September 23, 2020.

Healthline. 2019. “The 13 Most Anti-Inflammatory Foods you Can Eat”. Accessed September 23, 2020.

Healthline. 2020. “The 8 Healthiest Berries You Can Eat”. Accessed September 23, 2020.

Very Well Fit. 2020. “Serrano Pepper Nutrition Facts and Benefits”. Accessed September 23, 2020.

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