What to plant in January to prepare for the growing year ahead.

You don't necessarily need a greenhouse or grow lights, even a little light spot by a door or window can be the perfect spot to produce an abundance of homegrown food - and I think that is a little miracle. Here I will list some of the best things to get started with in the northern hemisphere and how to grow them and it's not as complicated as you'd think! - See my garden map for tips on positioning. BROAD BEANS: Broad beans are a good source of fibre and B vitamins which are great for the digestive system and cognitive function - High fibre intake has been linked to both the prevention of dementia and bowel cancer, acting like a cleaner for your bowels and therefore contributing to the clearer function of the brain. Tolerant to the cold and frosts of a northern European winter they are the perfect start to your garden. These can be planted directly outside now or in small modules to guarantee untouched crops that are a little less vulnerable to hungry snails and slugs. Preferring well drained soil to avoid rot. Plant in a sunny or partially shaded position. As long as it is not full shade, they will be fine. Beans can also help to correct the nitrogen content of the soil and so make a great companion plant for most greens. GREENS : Leafy greens are a powerhouse for your health and cognitive function. Containing all manner of vitamins and fibre across varieties they are one of the best things for a beginner. I find they require almost no effort after planting and many varieties love a colder environment so they can tolerate a wide range of odd positions with minimal need for root space. I have a constant cycle of mibuna, miners lettuce, pak-choi, chard, lettuce and spinach spread throughout the garden which serve a few more purposes than just benefiting our health. Start these off either directly outside, under glass or in pots, as the seeds are so small it is fine to sew them in abundance together and thin out as long as you are gentle, they are delicate yet tolerant to handling and movement. Use them around what will be the base areas of your taller plants like beans, peppers and cucumbers to provide a natural ground covering that prevents weeds. Most of the above can be cut and come again though they may look a little odd or you can get varieties like ''perpetual spinach'' which do exactly as they say on the tin, meaning you'll never have to buy another iffy bag from the supermarket again! ONIONS:

Onions are fairly tolerant to frosts and snow, making them another ideal crop to get started at this time of year with little to no effort. They are a great source of vitamin C which contributes to a healthy immune system and once you get started you can have a supply all year round so you're ready for that pesky flu! Simply start off indoors in trays, placing the seeds around half an inch deep, - it is easier to keep them spaced but once again you can simply sprinkle and then thin out once they are around 2 inches in height. Planting outdoors under glass or blankets or directly outside in March. They make a great companion for your carrots as their strong odour repels pests. CARROTS: Early varieties of carrots are another great one to get started in order to have a ready supply throughout the year. In my experience most will grow all year round under glass with a little care. Linked to eye health and low cholesterol they contain a high amount of beta carotene, fibre - with prebiotic qualities, vitamin K1 and antioxidants. Simply sow in trays as thinly as you can, leave on a windowsill and plant as soon as they develop the third leaf, don't leave them too long as this may cause some growth issues. They prefer a light sandy soil, offering some resistance but not bogged down enough where they can not grow long. Plant in full sun or partial shade. Plant directly outside around March.