When it comes to creating a sustainable food source, whether as a supplement or a survival strategy, optimizing your growing space with high-calorie crops is crucial. By selecting high-calorie options, you’ll maximize your yield while minimizing the amount of land and resources required. This approach allows for greater food security in a smaller footprint, making it an attractive choice for both practical and emergency purposes.
In our next segment, we’ll delve into the top picks for high-calorie seeds, vegetables, nuts, and fruits that can help you achieve this goal.
The Best High-Calorie Crops
While preparing for a worst-case scenario may not be the most pleasant thought, having a survival garden in place can provide peace of mind and ensure access to healthy food even in uncertain times. The good news is that it doesn’t require a vast amount of space – even apartment dwellers can create a thriving garden that supplements their diet.
When selecting crops for your survival garden, prioritize vegetables, seeds, nuts, and fruits that store well after harvest and offer exceptional nutritional value. Options like these provide a double benefit: they’re excellent for survival gardens and also contribute to overall health and wellness.
Potatoes
For those seeking a nutritious and filling starchy addition to their diet, one medium-sized potato is an excellent choice, boasting only 110 calories. When it comes to planting potatoes, early spring is generally the best time to do so – roughly two to three weeks before the last frost date in your area. This timeline may vary depending on your location, but it serves as a reliable guideline.
Furthermore, you can choose to grow potatoes either in recycled containers or directly into the ground, offering a versatile and flexible approach to cultivating this staple crop.
Winter Squash
Winter squash varieties include butternut, acorn, spaghetti, and hubbard types. Once the last frost has passed, plant the seeds in well-draining soil with good fertility. The harvested squash can be stored for months in a cold cellar, providing a reliable source of calories throughout the winter season.
The name ‘winter squash’ is fitting, as these crops offer sustenance during the colder months. Roasting the squash and adding butter not only enhances flavor but also boosts calorie intake.
Additionally, don’t overlook the seeds – a single cup of roasted squash seeds packs an impressive 575 calories.
Corn
In the world of corn, there are two primary types: sweet corn and field corn. Sweet corn is the most commonly grown variety in home gardens, as it can be consumed fresh off the cob. In contrast, field corn requires processing to make it edible due to its harder texture. While you can’t eat it straight away, you can process it into products like cornmeal or other shelf-stable goods for long-term storage.
When comparing the nutritional profiles of these two types, sweet corn boasts a mere 90 calories per medium ear. In comparison, field corn packs around 40% more calories, as well as increased fiber, fat, and protein content.
Beans
Beans have been a staple crop in many gardens for centuries, and it’s no surprise why. These nutritious legumes are rich in calories, making them an ideal choice for those looking to boost their energy levels. Not only do they provide a concentrated source of sustenance, but they can also be stored for extended periods of time, making them a reliable option for many gardeners.
Soybeans, in particular, stand out as the highest-calorie bean variety, with one cup containing a whopping 298 calories. Additionally, soybeans are an excellent source of fiber, which has been shown to play a crucial role in regulating blood sugar levels and promoting overall digestive health.
Sunflower Seeds
While often admired for their stunning beauty, sunflowers also possess a unique advantage – they’re an excellent edible treat. Consuming sunflower seeds can have a profound impact on one’s health, thanks to their impressive antioxidant properties. These tiny morsels help combat inflammation in the body, courtesy of their rich zinc, vitamin E, and selenium content.
Notably, a single cup of sunflower seeds packs a significant 820 calories, making them an excellent option for those seeking a quick, hassle-free snack. Simply pop a handful of roasted sunflower seeds into your mouth, and you’ll be all set to continue tending to your garden without interruption.
Sweet Potatoes
While sweet potatoes may occupy a significant amount of space in your garden – taking at least 90 days to mature – their nutritional benefits make them well worth the effort. In fact, one five-inch-long sweet potato packs approximately 115 calories, along with generous amounts of fiber and Vitamin A. As you ponder the balance between yield and nutrient density, consider that these humble tubers are a valuable source of sustenance.
Avocado
While avocados may require a bit more effort to cultivate, with the right climate and conditions, they’re an excellent addition to any survival garden. Specifically, you’ll need to reside in USDA Hardiness Zone 8 or higher to successfully grow these nutritious fruits. One medium avocado can provide up to 325 calories, making them a valuable source of sustenance.
Moreover, avocados are rich in healthy fats, which can be particularly challenging to access during a survival situation – their inclusion in your garden can therefore significantly boost your overall nutritional profile.
Wheat
Wheat often receives unfair criticism, but this ancient grain has numerous benefits to offer. For instance, wheat berries can be stored for years without spoiling, and a single cup contains an impressive 450 calories. They are also rich in protein and potassium, making them an excellent addition to a healthy diet. To unlock the full nutritional potential of wheat berries, consider eating them whole or grinding them yourself into flour.
When consuming the whole berries, simply soak them for a while before serving – think oatmeal or rice. And if you’re feeling adventurous, you can even try cultivating your own wheatgrass.
Jerusalem Artichokes
While they may not receive the same level of recognition as some other root vegetables, sunchokes – also known as Jerusalem artichokes – are a hidden gem in many American backyards. In fact, they can be foraged in various regions throughout the country. One cup of sliced sunchokes provides a mere 110 calories while fulfilling nearly a quarter of your daily potassium requirements.
Turnips
Despite being lower on the calorie scale, turnips are an appealing choice for gardeners due to their ease of cultivation and impressive nutritional profile. While they may not be bursting with energy-boosting calories – a single medium-sized turnip contains a mere 34 calories – they more than make up for it by providing nearly half of your daily recommended intake of vitamin C, making them an excellent addition to any garden or diet.
Amaranth
Amaranth, a nutrient-rich superfood, packs a punch with 250 calories per cup. What’s more impressive is its exceptional manganese content – a whopping 105% of the daily recommended intake! This ancient grain is also an excellent source of magnesium, protein, phosphorus, and iron. While some enthusiasts may choose to cultivate amaranth, others prefer to forage for wild varieties, appreciating the plant’s natural beauty.
Lentils
Lentils thrive in cooler climates and require minimal space to grow, making them an excellent choice for early-season crops that provide a quick nutritional boost without sacrificing valuable garden real estate.
One tablespoon of lentils packs a punch with just 14 calories, while also delivering significant amounts of protein, iron, fiber, and magnesium, providing a nutrient-dense addition to any meal.
Alfalfa
Alfalfa can be utilized in two distinct ways. One method involves sowing seeds to harvest the nutritious sprouts that emerge within a few days. While they may not be high in calories, these early shoots are rich in vitamin A and copper. On the other hand, if you allow the plant to mature, it yields a nutrient-dense crop ideal for feeding your animals.
It’s essential to consider including alfalfa in your survival garden planning, as a single pound of pellets contains nearly 1,000 calories – significantly more than timothy hay and orchard grass combined.
Grapes
Let’s explore the incredible versatility of grapes. While fresh grapes may not be a powerhouse of nutrients, when dried to create raisins, they become a fruit that can be stored for an extended period and packs a whopping 429 calories per cup. This transformation also opens up possibilities for creative uses beyond just snacking or baking. Take wine-making, for instance.
Although it may not be the most efficient use of grapes, it does offer a relaxing way to unwind with family and friends after tending to your garden.
Walnuts
When creating a survival garden, it’s crucial to include a nut tree among its components. Walnuts stand out as a top choice due to their impressive nutritional profile: one cup of walnuts provides an astonishing 650 calories. Furthermore, walnut trees tend to mature relatively quickly, allowing you to start reaping the rewards in as little as five years.
Pecans
When it comes to pecans, the nutritional value is truly impressive. A single cup of these delicious nuts packs an astonishing 690 calories, making them a nutrient-dense food that’s hard to beat. And let’s not forget about the health benefits of nut oils – they’re a treasure trove of goodness. Interestingly, just one tree can produce around 50 pounds of pecans, highlighting their potential for abundance and sustainability.
Macadamia Nuts
For those residing in climates conducive to cultivating macadamia nuts, a treat awaits. These nuts are particularly noteworthy for their exceptional caloric density, boasting an impressive 720 calories per cup. Furthermore, they provide a substantial 102 grams of fat and cover half of the daily recommended intake of fiber.
Sesame Seeds
Sesame seeds pack a nutritional punch with only 52 calories per tablespoon, along with a healthy dose of fat and calcium. To give your meals an added boost of nutrition and calories, try sprinkling them on top of roasted squash or other vegetables. Furthermore, sesame seeds are often pricey at the market, making them a cost-effective option for those looking to save money. Additionally, these plants thrive in dry environments, making them an ideal choice for survival gardens in arid locations.
If you’re interested in starting your own sesame seed cultivation journey, our comprehensive guide can provide valuable insights and tips to make the process smoother.
Rutabaga
Indulge in the nutritional benefits of rutabaga, which can provide approximately 150 calories per serving. Additionally, this root vegetable is an excellent source of dietary fiber, offering nearly a third of your daily recommended intake. Potassium is another essential nutrient found in abundance, making rutabaga a nutritious addition to any meal. Enjoy roasting or mashing it with butter for a flavorful and satisfying treat.
