Minimal Space to Start Indoor Farming

To start indoor farming, the first thing You need to do is preparing the growing space for the container. Different harvest goals and methods require different indoor farm design and growing space. Here are some options for You to consider:

Aquaponic

Image from etsy.com

In indoor aquaculture fish farming methods, growing on shelf like the picture above requires 90cm X 60cm X 100cm / 0,54 square meter.

In Pot

Image from Greens Guru

For a single pot, you’ll need at least 30cm x 30cm x 60cm to grow a plant.

Image from selbst Denmark

For three small pots, You can spare about 60cm x 30cm to plant one until three kind of plants.

Hydroponic

Example of 1 hydroponic kit size :

Image from Tokopedia

For the hydroponic method, You’ll need space as much as mentioned in the picture above.

In jar:

Image from Grow Cook Enjoy UK

For small jars, You’ll be able to grow lettuce, for instance. Growing in a small jar requires about 5cm x 5cm x 30cm until 10cm x 10cm x 30cm. There are vegetables that can grow well in this method: lettuce; spinach; celery; and tomatoes.

Using mobile planter cart

Image from gardeners.com

If You’re able to provide a bigger space to do indoor farming, You can try farming with a mobile planter cart. One cart required 1m x 30cm x 1.5m for space.

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7 Days Detox Diet Plan

To keep in mind: Five days before You start 7 days detox plan, make sure You eliminate alcohol, coffee, cigarettes, refined sugar, saturated fats, and all processed foods.

Taken from Weightloss Resource, here’s the list of foods and drinks to include and avoid during your detox:

Foods and Drinks to IncludeFoods and Drinks to Avoid
FruitsButter and margarine
Fruit juiceProcessed foods
VegetablesReady meals
Beans and lentilsSauces
Tofu and QuornPickles
OatsSalt
PotatoesAlcohol
Brown rice and rice noodlesCoffee and tea
Rye crackers, rice cakes and outcakesFizzy drinks
Fresh FishSquashes
Unsalted nutsSoft drinks
Unsalted seedsMayonnaise
Plain popcornShop bought salad dressing
Live natural yoghurt 
Extra virgin olive oil and balsamic vinegar 
Ground black pepper 
Honey 
Water At least 2 litres a day. 
Herbal or fruit teas 

Taken from NDTV Food, here’s a sample of 7 days detox plan for Your reference:

DAY 1

Start the morning with a lemon detox. Use half a lemon squeezed into warm water or cleansing herb tea. Follow with a brisk walk, bike ride, yoga or swimming.

Image from Pixabay


BREAKFAST: Fresh vegetable juice or smoothie (choose from the list below)

Carrots

Beetroot

Celery

Mint

Coriander

Parsley

Wheatgrass

Spinach

Kale

Add a tablespoon of chia seeds to your juice, for that extra fiber and power boost. (We don’t recommend juicing fruits as that will shoot up your sugar levels and we don’t want that happening).

LUNCH: Raw or lightly steamed vegetables with a variety of seasonal preferably organic vegetables.

You can choose from the following:

Mushrooms

Spinach

Mustard leaves

Beetroot

Broccoli

Cabbage

Capsicums

Pumpkins

Carrots

Onions

Garlic

Ginger

DINNER: Vegetable stew

In a large saucepan, saute onions and garlic. Then add your favourite veggies, saute for another 2 minutes. Add 2 cups of filtered water and sea salt. Slow cook till the veggies are done. You could blend the ingredients for a thick broth or eat it as is with chunks of veggies.

SNACKS: Drink as much water, unsweetened herbal tea as you wish during the day. Aim for at least 8 glasses of water within the day. Make a trail mix of nuts and seeds like walnuts, almonds, pumpkin seeds, sunflower seeds, melon seeds, chia seeds, and flax seeds. Eat low Glycemic fruits like guava, pear, apple, orange, strawberries, peach, plums, and apricots.


DAY 2

Start the morning with half a lemon squeezed into warm water or cleansing herb tea. Follow with a brisk walk, bike ride, yoga or swimming

BREAKFAST: Fresh vegetable juice with 1 table spoon of chia seeds blended in. Choose from the list of juicing vegetables provided earlier.

LUNCH: Lightly cooked vegetables with quinoa and baby spinach salad.

Image from Pixabay

Detox Diet Plan: Quinoa salad with baby spinach can be a healthy lunch option. 

DINNER: Vegetable stew with stir-fried red and yellow capsicums and broccoli, tossed with extra virgin olive oil, lemon juice, and garlic.

ANY TIME SNACKS: Choose from the snack list given for Day 1.

DAY 3

Start the morning with half a lemon squeezed into warm water or cleansing herb tea. Follow with a brisk walk, bike ride, yoga or swimming.

BREAKFAST: 3/4 of cup of natural yoghurt with sliced fresh fruits, sprinkle with chia seeds, sliced almonds and walnuts and drizzle with a little raw honey if desired. You can follow this with green tea or herb tea.

Image from Unsplash


LUNCH: Lentil and Vegetable Stew

Saute 1/2 cup of yellow moong dal, 1 cup of your favourite veggies, small pieces of ginger, and two cloves of garlic in some extra virgin olive oil. Add 2 cups of water and salt to taste. Slow cook till the dal and veggies are done, garnish with coriander or parsley.

DINNER: Raw Papaya and Carrot Salad

Toss 2 cups of lettuce, 1 grated carrot, and 1/2 raw papaya together. Mix 1 tablespoon of balsamic vinegar and 1 tablespoon of extra virgin olive oil, fresh lemon juice, and drizzle over the top.

ANY TIME SNACKS: Choose from the snack list

DAY 4

Start the morning with half a lemon squeezed into warm water or cleansing herb tea. Follow with a brisk walk, bike ride, yoga or swimming

BREAKFAST: Coconut Banana Power Smoothie

100 grams of natural yoghurt or organic coconut milk, 1 tablespoon of cold pressed coconut oil, and 1 or  1/2 banana, 1 tablespoon of chia seeds. Blend the ingredients in a high speed blender.

LUNCH: 1 bowl of vegetable stew with a cup of quinoa or amaranth.

DINNER: Lentil and vegetable Stew.

ANY TIME SNACKS: Choose from the snack list


DAY 5

Start the morning with half a lemon squeezed into warm water or cleansing herb tea. Follow with a brisk walk, bike ride, yoga or swimming

BREAKFAST: Fresh vegetable juice with 1 table spoon of chia seeds blended in.

LUNCH: Steamed vegetables of choice with fresh herbs, drizzled with olive oil and crushed pumpkin seeds. Combine this with 1/2 cup organic brown rice and a handful of almonds.

Image from Unsplash


DINNER: Salad of fresh rocket leaves with thinly sliced strips of red capsicum, slices of fresh mushrooms and onions. Sprinkle with sunflower seeds. Toss with virgin olive oil, lemon and fresh herbs.

ANY TIME SNACKS: Choose from the snack list


DAY 6

Start the morning with half a lemon squeezed into warm water or cleansing herb tea.

Follow with a brisk walk, bike ride, yoga or swimming

BREAKFAST: Make a fruit compote of dried prunes, apricots, peaches and apples pre-soaked in filtered water and sprinkled with flaked almonds and 2 tablespoon of ground flaxseeds. Have it with some plain yogurt.

LUNCH: Lentil and vegetable soup with 1/2 cup of brown rice and amaranth.

DINNER: Raw Papaya and Carrot Salad

ANY TIME SNACKS: Choose from the snack list.


DAY 7

Start the morning with half a lemon squeezed into warm water or cleansing herb tea.

Follow with a brisk walk, bike ride, yoga or swimming

BREAKFAST: Coconut banana power smoothie

LUNCH: Lentil and vegetable soup with tossed greens, dressed with olive oil and a splash of lemon juice. Accompany with a handful of raw almonds and raisins.

DINNER: Grilled mushrooms with green salad, sweet potato mash and 1/2 cup of brown rice

ANY TIME SNACKS: Choose from the snack list

Congratulations, you have finished your 7 days cleanse. You should be feeling fantastic and sparkling with vitality and your face should look fresh and rejuvenated. The best news is that you should now be motivated to continue feeding the best food to your body and look and feel healthy inside and out.

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Recipe: Tuscan Bean Soup and Kale

Fun fact: You tend to eat less overall after eating a cup of soup. One study found that participants who ate a healthy vegetable broth or soup 15 minutes before their entree ate 20% fewer calories during dinner than those who didn’t.

This soup should actually be called the ‘No Fuss Vegetable Soup’ as it’s so easy to throw together. It is also beyond delicious and super healthy. It’s the perfect soup to have in the refrigerator after indulging over the holiday.

You probably already have the basics – onion, celery, carrots, and a bunch of kale, all of which have a solid shelf life. You simply throw the ingredients together with some pantry staples like white beans for protein, and Pomi chopped tomatoes and Yukon potatoes to make it even heartier.

Image from Freepik

Serves 4-6

Ingredients:

1 tablespoon extra virgin olive oil

1 medium organic onion, chopped

1 large organic carrot, chopped

1 stick organic celery, chopped

Himalayan pink sea salt to taste

2 large garlic cloves, minced

1 14 ounce carton (I don’t recommend buying the canned ones) Pomi organic chopped tomatoes, with juice

6 cups organic vegetable broth

1 tablespoon organic tomato paste

1 tablespoon oregano

1 medium organic Yukon gold potato, diced

1 bay leaf

A couple of sprigs parsley and thyme, chopped

½ pound organic kale, stemmed and chopped

1 can organic cannellini beans (or any white bean), drained and rinsed

Freshly ground pepper

Directions:

Heat olive oil over medium heat in a large, heavy soup pot and then add onion, carrot and celery and a pinch of salt. Cook, stirring often, until the vegetables are tender, about 8 minutes. Add the garlic and cook, stirring, until fragrant, about 30 seconds.

Stir in the tomatoes and juice from the can, add another pinch of salt and cook, stirring often for 5 to 10 minutes until the tomatoes have cooked down slightly.

Add the water, tomato paste, oregano, bay leaf, potato, thyme, parsley and salt to taste. Bring to a boil, cover and simmer 10-15 minutes until the potatoes are just tender.

Add the kale and simmer another 10 minutes until the kale is tender and the soup is fragrant. Taste, adjust salt and pepper. Stir in the beans and heat through for 5 minutes.

This article first appeared on elissagoodman.com

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How to Start Detox

Image from Pinterest

Some people add ‘detox’ as part of their New Year’s Resolution, yet, still a few who already find out the ‘what & how’ to start it. SocialFarm has compiled a few points for You to start Your detox journey:

  1. Set Your Goal

First of all, You should set Your goal before You start doing the detox. There’s detox for weight loss, detox for skin, detox for bloating, or simply, a detox for cleansing.

Once You know your Detox goal, you’ll find it easier to set the next steps.

2. Know Your Calories and Nutrition Need

Calories and Nutrition Needs is personalized. If you got no time to see your doctor or nutritionist, You can check Your calories and nutrition needs using the DRI calculator.

3. Find Out What’s Work For You

Now that you know how much your daily calories and nutrition need, calculate your common foods and beverages calories. You’re able to check any foods and drinks available, from caesar’s salad, noodle, until Quarter Pounder with Cheese. We recommend NHS UK Calorie checker for more variety of foods and beverages. Note: Keep in mind that You want to set up your healthy menus, so try to look up healthier ones.

4. Select and Break Them Down into Menus

After you list the meals, break them down and mix&match them to a food diary. Here’s an example of a day’s worth of food diary for 1200Cal – 2000Cal needs:

Meal1200 Cal Plan1500 Cal Plan2000 Cal Plan
BreakfastAll-bran cereal (125) Milk (50) Banana (90)Granola (120) Greek yoghurt (120) Blueberries (40)Buttered toast (150) Egg (80) Banana (90) Almonds (170)
SnackCucumber (30) Avocado dip (50)Orange (70)Greek yoghurt (120) Blueberries (40)
Total345 Calories350 Calories650 Calories
   
LunchGrilled cheese with tomato (300) Salad (50)Chicken and vegetables soup (300) Bread (100)Grilled Chicken (225) Grilled vegetables (125) Pasta (185)
SnackWalnuts (100)Apple (75) Peanut butter (75)Hummus (50) Baby carrots (35) Crackers (65)
Total450 Calories550 Calories685 Calories
   
DinnerGrilled Chicken  (200) Brussel Sprouts (100) Quinoa (105)Steak (375) Mashed potatoes (150) Asparagus (75)Grilled salmon (225) Brown rice(175) Green beans (100) Walnuts (165)
Total405 Calories600 Calories665 Calories

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5 Super Simple Ways to Get Pesticides Off Your Produce

Fruits and veggies are fantastic for your health. We’ll show you how to give them a proper clean before eating.

Fruits and vegetables are delicious, nutritious, and colorful, making them the ideal foods to nourish our families, our appetites, and our palates. To ensure that they are truly beneficial to our health, it is important to wash off as much pesticide residue as possible.

The best way to avoid harmful pesticides is, of course, growing your own produce or buying only organic products. If, however, you can’t grow your own food and organic produce is too expensive or unavailable, here are some tips to ensure your conventional produce is as healthy as possible.

1. Give it a Saltwater Soak

Research suggests that soaking fruits and vegetables in a 10 percent saltwater solution for 20 minutes gets rid of most of the residues from the four most common pesticides.best way to clean fruit

(batjaket / Shutterstock.com)

2. Soak it in Vinegar

Vinegar is another way to remove residues from fruits and vegetables. Some suggest that a solution of 4-parts water to 1-part vinegar for about 20 minutes should do the trick, while others suggest full-strength vinegar is needed to thoroughly remove pesticides. Vinegar can also remove many types of bacteria that may be found on food as well. Be careful to soak porous fruits, such as berries, in this solution, as it may affect the thin skin.

3. Clean it With Baking Soda and Water

1-ounce baking soda to 100 ounces of water is another way to wash off pesticides. Soak produce for 12-15 minutes in the solution, and then rinse with water.cleaning fruit with vinegar

(SiriFlan / Shutterstock.com)

4. Wash it With Just Cold Water

Researchers at the Connecticut Agricultural Experiment Station found that rinsing produce under cold water was able to reduce pesticide residues for 9 out of 12 pesticides tested.

5. Peel it

Other ways to limit our pesticide consumption is by buying produce locally and seasonally, and by peeling the skins off (though for many fruits and vegetables, the peel tends to be a nutrient-dense resource).

What does research say about store-bought vegetable cleaners? That they’re no more useful than soaking in regular water.

Fruits and vegetables are the foundation of a healthy lifestyle. By removing as much pesticide residue as possible, we ensure that our produce consumption will provide us with the ultimate health benefits.how to wash vegetables

(EsHanPhot / Shutterstock.com)

This article first appeared on GOODNET.

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Follow These 10 Steps to Start Your First Garden Off Right

Starting a garden is one of the most rewarding things you can do. Plant fragrant florals or start a vegetable garden (or both!), and everyone can benefit from getting their hands a little dirty. But if you’re new to gardening, it can be difficult to know where to start. Still, it doesn’t have to be complicated; when you break your project down into manageable steps, you can ease into gardening at your own pace. And soon you’ll see the rewards of your efforts with beautiful views, delicious flavors, and colorful blooms. These steps will help you get started from scratch, but if you have something particular in mind, you could also use a garden plan to guide your design.

1. Consider What to Plant

Do you want to plant a vegetable garden? An herb garden? A flower garden? If you choose vegetables and herbs for their contributions to your dinner table, plant ones your family will eat or be willing to try. If you want flowers for their flair, color, and fragrance, decide whether you want annuals that bloom most of the summer but need to be replanted each spring or perennials that have a shorter bloom time but return year after year. Each one, or even a combination, makes a stunning garden but will have different maintenance requirements. One bit of advice: Start small until you know what you’re getting into.

2. Pick the Correct Spot

Almost all vegetables and most flowers need 6-8 hours of full sun each day. So you need to observe your yard throughout the day to figure out which spots receive full sun versus partial or full shade. Don’t worry if your lot is mostly shady: You won’t be able to grow tomatoes in shade, but many other plants (such as hostas and outdoor ferns) love it. Don’t skip this step, because in order to thrive, your plants need to have their light requirements met. Check plant tags or ask the staff at your local garden center to help you understand out how much sun a plant needs.

Three additional tips: Pick a relatively flat spot for your garden because it’s more difficult, time-consuming, and expensive to deal with a sloping garden. Check for windbreaks (such as your house or your neighbor’s house) that will keep plants from being harmed by strong winds. And put the garden where you can’t ignore its pleas for attention: Outside the back door, near the mailbox, or by the window you gaze through while you’re cooking. Bonus if that place is close enough to a water spigot that you won’t have to drag a hose across the entire yard.

3. Clear the Ground

Get rid of the sod covering the area you plan to plant. If you want quick results (if it’s already spring and you want veggies this summer), cut it out. Slice under the sod with a spade, cut the sod into sections to make it easier to remove, then put it on your compost pile to decompose.

It’s easier to smother the grass with newspaper, but it takes longer. (In other words, you should start in the fall before spring planting.) Cover your future garden with five sheets of newspaper; double that amount if your lawn is Bermuda grass or St. Augustine grass. Spread a 3-inch layer of compost (or combination of potting soil and topsoil) on the newspaper and wait. It’ll take about four months for the compost and paper to decompose. But by spring, you’ll have a bed ready to plant with no grass or weeds and plenty of rich soil.

4. Improve the Soil

The more fertile the soil, the better your vegetables will grow. The same holds true for other plants. Residential soil always needs a boost, especially in new construction where the topsoil may have been stripped away. Your soil could be excessively wet, poor and infertile, or too acidic or alkaline. The solution is usually simple: Add organic matter. Add a 2- to 3-inch layer of compost, decayed leaves, dry grass clippings, or old manure to the soil when you dig or till a new bed. If you decide not to dig or are working with an established bed, leave the organic matter on the surface where it will eventually rot into humus (organic material). Earthworms will do most of the work of mixing humus in with the subsoil.

To learn more about your soil, have a soil test done through your county cooperative extension office. They’ll lead you through the procedure: How much soil to send from which parts of the garden and the best time to obtain samples. Expect a two-week wait for the findings, which will tell you what your soil lacks and how to amend it.

5. Work the Soil

Working the soil is essential to preparing new beds for sowing or planting because it allows roots to penetrate the soil more easily to access water and nutrients. There are two methods: Tilling and digging.

Tilling consists of cultivating soil with a mechanical device such as a rototiller. This is a good method when you need to incorporate large amounts of amendments. However, it can also disturb microorganisms and earthworms. So it’s better to do too little than too much. Excessive tilling and working soil when it’s too wet or dry damages soil structure and plant roots.

Digging is more practical for preparing small beds. Dig only when the soil is moist enough to form a loose ball in your fist but dry enough to fall apart when you drop it. Use a sharp spade or spading fork to gently turn the top 8 to 12 inches of soil, mixing in the organic matter from Step 4 at the same time. (Walking on prepared beds compacts the soil, so lay down boards temporarily to evenly distribute your weight.)

6. Pick Your Plants

Some people pore over catalogs for months; others head to the garden center and buy what wows them. Either method works as long as you choose plants adapted to your climate, soil, and sunlight. You can even surf the Internet for plants to purchase. Here are a few easy-to-grow plants for beginners:

7. Start Planting

Some plants, such as pansies and kale, tolerate cold, so you can plant them in autumn or late winter. Tomatoes and most annual flowers, on the other hand, prefer warm temperatures, so don’t plant them until the danger of frost has passed in your area. Midspring and midautumn are good times to plant perennials.

Many plants, such as lettuce and sunflowers, are easy to grow from seed directly in the garden. Be sure to read the seed packet for information about planting time, depth, and spacing. If you’re an adventurous beginner, get a head start on the growing season by sowing seeds indoors a few weeks before the last frost date. There are containers or flats designed especially for seedlings and seed-starting soil mixes available at garden centers. Follow seed packet instructions and place the containers on a sunny windowsill or under grow lights if you don’t have window space. Be sure to keep the seeds and seedlings moist but not wet, or they may rot.

An easier method of starting your garden is to buy young plants, called set plants or transplants. Dig holes in your prepared bed based on tag instructions. Remove plants from the container by pushing up from the bottom. If the roots have grown into a big ball (known as being root-bound), use a fork or your fingers to untangle some outer roots before setting it into the hole. Pat soil into place around the roots, then soak the soil with water.

8. Water at the Right Time

Seedlings should never be allowed to dry out, so water daily. Taper off as the plants get larger. Transplants also need frequent watering (every other day or so) until their roots become established. After that, how often you need to water depends on your soil, humidity, and rainfall, though once a week is a good place to start. Clay soil dries out more slowly than sandy soil, so you won’t need to water it as often. Sunny, windy conditions dry out soil more quickly than cool, cloudy weather. Still not sure? Feel the soil 3 to 4 inches below the surface. If it feels dry, it’s time to water. Water slowly and deeply, so the water soaks in instead of running off. To minimize evaporation, water in the early morning.

9. Protect Your Garden With Mulch

To help keep weeds out and moisture in, cover the soil with a couple of inches of mulch. You won’t have to water as often, and by preventing sunlight from hitting the soil, you’ll prevent weed seeds from germinating. Choose from a wide variety of mulches, each with its own benefits, including shredded bark, straw, and river rock. If you use an organic mulch, such as bark, compost, or cocoa bean shells (which smell good, by the way), it will nourish the soil as it decomposes. For a vegetable garden or bed of annuals, choose a mulch that decomposes in a few months. For perennials, use a longer-lasting mulch such as bark chips.

10. How to Maintain Your Garden

Your garden is beginning to grow. Help it reach its full potential by keeping up with garden chores. Water the plants. Pull weeds before they get big. Get rid of dead, dying, and diseased vegetation. Banish destructive insects by picking them off the plant and dropping them into a bucket of sudsy water (such as tomato hornworms), hosing them off, or spraying on an insecticidal soap purchased at a garden center. Support tall plants (such as tomatoes) with a trellis, stake, or a tepee. Also, harvest vegetables as soon as they’re ready. And remember to stop and smell the… well, whatever it is you’re growing.

If you enriched the soil with compost before you planted, you may not need to do any additional fertilizing. Then again, some vegetables (including tomatoes and corn) are heavy feeders and may need a quick-release fertilizer every three to four weeks. Ask an expert at the garden center for help and always follow package directions carefully.

A Beginner’s Guide to Starting a Vegetable Garden

Now that you know the basics, you’ll feel confident growing vegetables. The plants develop quickly, and they respond generously to consistently good care. Only two or three months after planting, you’ll be picking as much delicious produce as you can eat, with enough extra to share with friends, family, and neighbors (especially zucchini!). No other form of gardening has such bountiful, delicious rewards.

A Beginner’s Guide to Container Gardening

If you don’t have the right space for a garden bed, try container gardening. Growing plants in decorative pots, hanging baskets, and window boxes allows you to plant in small spaces. Just as with traditional gardens, though, keeping a container gardening looking its best requires good drainage, rich soil, and regular maintenance. 

This article first appeared on Better Homes and Gardens.

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Beware of Cauliflower Soft Rot in the Rainy Season

The rainy season is generally a highly anticipated season for many people, especially farmers, especially in helping the irrigation or irrigation process. But on the other hand, the high rainfall is also worth watching out for, especially the impact that causes high humidity that is suitable to be an environment for the growth of several types of plant disease pests (HPT). One of them is a soft rot disease.

In cauliflower plants, a soft rot disease caused by the pathogen Erwinia spp. attacking parts of leaves and flowers. Early symptoms can be observed from wet, brownish-black rotten leaves that are long torn and falling. At the base of the stricken flower, there will be wounds such as hot water, then develop quickly into brown color and give off a foul smell. Infection can spread quickly throughout the flower and can lead to crop failure if not treated appropriately.

Infection usually begins in the wounded part of the plant, generally due to the cultivation process, or the attack of insects. Its spread can be carried out through the flow of water and insects. The disease can develop rapidly at temperatures of 25°C-35°C, humid conditions, and high rainfall so the disease is often found in the middle and high plains.

Non-chemical treatment can be done in the prevention phase, namely avoiding the cultivation process and control of vector insects. While chemically, the application of insecticides with the active ingredient copper hydroxide can be an option to suppress the growth rate of vector insect populations.

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‘Dirty Dozen Foods and Clean Fifteen’ List 2020

Fruits and vegetables are sources of nutrition. They’re good for our health and wellness, yet we still need to be more careful to pick ones that don’t contain too much pesticide residue. The pesticide is used to protect them from pests, insects, and other animals.

In order to know and be able to buy foods that are safe for us to consume, we can check the Dirty Dozen and Clean Fifteen List.

‘Dirty Dozen Foods’ is a list made by Environmental Working Group (EWG) which released annually, consists of twelve foods that absorb the highest amount of pesticide residue. The list aimed to help customers to be more aware when they’re doing grocery shopping. This year’s list is released in July 2020, along with clean fifteen – list of fruits and vegetables with the lowest amount of pesticide residue.

Here’s list of the ‘Dirty Dozen Foods’, from the highest to the least pesticide residue:

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

Foods that contain a large amount of pesticide residue can impact your health. It can cause rashes, diarrhea, dizziness, until blindness. Because of the potential health risks, continuous monitoring of fruits and vegetables, especially with large amount of pesticide residue is needed.

Meanwhile, here’s the list of Clean Fifteen in 2020, from the lowest to the least higher pesticide residue:

  1. Avocado
  2. Sweet corn
  3. Pineapple
  4. Onion
  5. Papaya
  6. Sweet Peas Frozen
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew Melon
  15. Kiwi

Stick to the list to feel less worried the next time You’re about to make healthy dishes like vegetable soup or detox juices.

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Indonesia to Secure Food Supplies due to High Demand

The demand for healthy foods such as fruits and vegetables has increased since quarantine and social distancing. While other sectors shrank, agriculture managed to record growth during the COVID-19 pandemic. During this time, people are getting more concerned about their health, from hygiene until food safety, that’s why they tend to cook more at home for their family.

The way of buying foods is also shifted from on-site grocery shopping to online buying. A study found, over one third of the online population globally say they’ve purchased a grocery item online in the past month.

According to Statistics Indonesia (BPS), Indonesia as one of the biggest exporter of the agricultural product has reached US$410 million in September or up 16.22% from the same month last year. This is still expected to keep increasing due to unprecedented change and disruption.

The majority of exported products are coffee, vegetables, betel nuts, coconuts, fruits (guavas, mangos, mangosteens), clove and pepper. These agricultural products exported to Malaysia, Singapore, China, Japan, Hong Kong and United States.

Image : SocialFarm
Image: SocialFarm

With the abundant supply and high demand, there’s a challenge that farmers have to face in the middle of the pandemic. Last May, farmers in Malang, East Java, Indonesia, were viral for giving away their farming products on the road, even some were caught dumping them. They did that in the midst of social restriction (PSBB) policy when the markets are closed and they don’t have another platform to sell harvest products to the customers.

For export, Indonesian agricultural products have several issues related to international standards, like organic certification, sustainability, traceability, and transparency.

Lately, Indonesia’s government is working to secure food supplies from farmers to consumers. Kadin partnered with public-private cooperation platforms for a closed-loop system partnership. As stated by the chairman of agribusiness, food and forestry of Kadin to Jakarta Post, the partnership covers education for farmers until purchase guarantee.

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5 Vegetables You Can Grow at Home

Growing your own vegetables at home doesn’t always need to include the complex urban farming equipment, especially if You never planted anything before. For a beginner farmer, there’s simple home equipment You can use to start indoor farming. SocialFarm has listed 5 easy to grow vegetables at home for your growing experience:

  1. Kale
Photo by Char Beck from Unsplash

According to UrbanGardenGal , You could use small trays or containers with drainage holes in the bottom and fill them with good quality potting mix (peat moss, vermiculite,perlite, sand, shredded bark or compost).

Sow your kale seeds ¼ inch ( ½ cm) deep, lightly sprinkle some potting mix over the top and water with spray bottle

Sun exposure: Place it near window with access to morning sun to absorb 6 hours of sun light. Don’t expose it to hot afternoon sun to avoid burning or causing them to wither.

Tips: Place a saucer or tray underneath your containers to avoid water damaged windowsill.  Add mulch to keep the soil cool or move them away from the window in the afternoons. Put your kale plants outside for a couple nights before harvesting – cool temperatures help the plants convert starches into sugars, so they would taste a lot sweeter.

Harvest time: Kale is a microgreen crop, so you can harvest them around 10 to 12 days after planting the seeds. After harvest, keep it in the refrigerator.

2. Carrots

Photo by Jacqueline from Unsplash

Carrots grow best in sandy soils and full sun. According to My Stay at Home Adventures, You can grow your carrots indoor using a container. Start with a medium pot and fill it with soil, leave about an inch at the top. Use water and moisten the soil, sprinkle the seeds over the surface.

Sun exposure: Place your pot near a sunny window to get enough sunlight throughout the day. Water every time you see the soil is getting dry.

Tips: When the carrots start to germinate, use a pair of scissors to clip out seedlings and leave about one-half inches between the seedlings. Do this again when your seedlings are about 2 -3 inches tall by thinning them again and this time make sure you have about an inch of space between them

Harvest time: 14 to 70 days

3. Green Beans/Bush Beans

Photo by Valeria Boltneva from Pexels

Beans need full sun for the best yield. The full sunlight keeps plants dry and less likely affected by the disease.

Medium: Rich soil with slightly acidic pH. Keep them well-watered with a depth of 1-inch water per week. Keep the plant at a temperature between 21 – 30 Celcius.

Tips: Gardeners usually harvest when the beans are young and tender – about a size of small pencil. Overly mature beans can be tough and stringy.

Harvest time: 50 – 65 days.

4. Spinach

You can grow spinach in a pot or container. If you use pot, its depth matters more than the width.

Medium: Fill the container with soil, bury the seeds at a depth of half an inch. Within five days to two weeks, spinach should begin to grow. Water your soil until it’s moist, but never let it get fully wet because it can develop a fungal disease or root rot. Keep away from extreme heat.

Tips: If the spinach will have large leaves, keep the seeds five inches from each other. Some farmers plant their spinach seeds two inches from each other when they plan for an early harvest.

Sun exposure: If you’re growing spinach in the humid or summer days, it’s important you avoid spots that are too sunny. When planting this vegetable in the fall, go for sunnier areas. 8 to 10 hours per day under sunlight or plan lighting.

Temperature: 15 to 30 Celsius.

Harvest parameter: if they have grown to 3 – 4 inches and have at least 5 – 6 leaves.

Harvest time: 14 – 45 days.

5. Celery

Image by Ulrike Leone from Pixabay

For celery, You can sow one seed per container. Place the seed as centrally as possible in the container.

Medium: Plant 1-2 teaspoons of seed (for a 5×5 inch container) on a thoroughly moistened soil. Cover your crop with another tray, or a plate – to keep it light out and moisture in. Keep your medium moist by watering lightly as needed. Use coconut coir and you likely won’t have to water at all after planting.

Tips: When the plants have begun to show leaves, remove the cover, and move your crop to a well-lit location.

Harvest time : 14 – 21 days.

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