3 easy and healthy foods you can grow at home even if you only have a window sill

Talk about a plant -based diet.

In fact, you don’t need a green thumb to start growing your own healthy food at home, Prometheus Chef and Influencer Gaz Oakley, in fact, you don’t even need a garden or a garden.

Oakley says there are several things that you can grow inside your house or apartment with only a sunny window, a little soil and water, and which chose the three easiest and most low -maintenance foods that have tons of nutritional value.

“I have actually started doing this as an experiment to show people who do not need space,” he told The Post.

#1: Microgreens

“I think the most nutritious you could start with and occupying a limited space is the microgreens,” said Oakley, who recently published “Plant to Plate: Delicious and versatile plant recipes.”

They are offered in many varieties and include cauliflower, broccoli, cabbage, growing, rave, arugula, radicchio, chard, spinach, chives, dill, endive and herbs such as mint, basil, rose, sage and oregano, all harvested when young and young.

Microgreens nutrients are more concentrated than in full growth plants, which means that they pack 4 to 40 times more nutritional punches.

Kale, for example, has tons of vitamins

You also don’t need any special equipment. Use an open oatley milk cardboard, fill it with ground and sprayed in seeds.

“They need only sunlight, so you have to put them somewhere where there is sun and give them irrigation daily,” he recommended.

“I always say that most vegetables are less sensitive than the average house plants. The house plants are the most dramatic queens I have known.

You can harvest them after about eight days when they are about two centimeters high and will continue to grow again and again.

“They are so nutritious and you should eat them immediately that they are incredible for you,” said Oakley, who recommends them as accessories or ingredients for smoothies.

#2: Tomatoes

Tomatoes are excellent for the heart, lungs, eyes, skin, teeth and blood vessels. In addition to C and K vitamins, potassium and folate, they are packed with antioxidant lycopene, which can reduce the risk of cancer and help manage a lot of diseases.

Oakley says they are very easy to grow, and to plant them in front of a “worth” sunny window.

“You only need a small bucket with some holes at the bottom. Put a dish below. Or you can go luxury and get a beautiful terracotta pot and fill it with a little compound,” he said.

“You can get a tomato plant from a garden center, or you can sow the seeds in a small tray and then transplant -water from time to time, and maybe give it support with a piece of bamboo.

“And after two months, you will have tomatoes to harvest.”

Ends with more tomatoes than you can eat? Oakley recommends fermenting them in something like their Kimchi tomato recipe. It is “so delicious”, he said, and you will get this time for your price, as fermented foods are excellent for intestinal health.

#3 lettuce

If your home does not get a ton of sunlight, you still have to grow lettuce, and it does better in spring and autumn.

Nor are special planters needed for this: it cultivates its in an old pipe divided in half, full of compound.

“Sprinkle lettuce seeds on top, water from time to time, and in about 21 days you will have lettuce,” he said.

“Choose the outer leaves and then leave the leaves of the center to grow and increase.”

Although lettuce is not exciting terribly, it is certainly versatile, and full of vitamin K (good for blood and bones), flavonoids (melt from these free radicals) and the “vitamin” lutein.