Regrowing foods from kitchen scraps is a sustainable, rewarding way to save money, reduce waste, and enjoy fresh produce at home. Whether you have a spacious backyard or a sunny windowsill, you can cultivate a thriving garden using leftover pits, seeds, and stems. Let’s explore how to regrow these nine foods and why they’re worth the effort.

Avocado (Pit): Cultivate Your Own Tree

The creamy, nutrient-rich avocado starts with its large pit, which can be regrown into a beautiful tree. While it takes time and patience, the process is simple and rewarding.

How to Regrow: Rinse the avocado pit thoroughly and insert toothpicks into the sides to suspend it over a glass of water with the pointed end facing up. Keep the bottom submerged in water and place the glass in a sunny spot. Change the water every few days. In 2-6 weeks, you’ll notice roots and a sprout. Once the sprout reaches 6 inches, plant it in soil.

Why Grow Avocado? While it may take years for an avocado tree to bear fruit, the journey is worth it. Avocados are rich in heart-healthy fats, fiber, and vitamins, making them a nutritious addition to any meal.

Mint Stems: A Refreshing Herb That Keeps Giving

Mint is a resilient herb that can grow almost anywhere, making it perfect for regrowing from scraps.

How to Regrow: Save a few healthy mint stems and strip the leaves from the bottom half. Place the stems in a glass of water, ensuring the bare portion is submerged. Once roots form (usually within a week), transfer the stems to soil.

Why Grow Mint? Mint is a versatile herb with a refreshing flavor that enhances teas, desserts, and savory dishes. It’s also known for its digestive and soothing properties.

Watercress: A Nutritious Supergreen

Watercress is a fast-growing green packed with nutrients and flavor, and it’s incredibly easy to regrow.

How to Regrow: Place a few leftover stems in a shallow bowl of water, ensuring the leaves are above the surface. Change the water daily and wait for roots to form. Once rooted, transfer the stems to soil and keep them moist.

Why Grow Watercress? Watercress is rich in antioxidants, vitamins A and C, and calcium. It’s a nutrient-dense addition to salads, soups, and sandwiches.

Kale Stems: Bring Greens Back to Life

Kale is a hardy green that can regrow from stems, offering a sustainable way to keep fresh greens on hand.

How to Regrow: Save the bottom 2-3 inches of kale stems and place them in a shallow dish of water, cut side down. Keep the dish in a sunny spot and change the water every other day. When new leaves start to sprout, plant the stems in soil.

Why Grow Kale? Kale is a superfood loaded with vitamins K, A, and C, as well as antioxidants and fiber. It’s perfect for salads, smoothies, and sautés.

Squash Seeds: Grow Your Favorite Varieties

Squash seeds, whether from zucchini, butternut squash, or acorn squash, are easy to save and regrow.

How to Regrow: Scoop out seeds from your squash and rinse them thoroughly to remove any flesh. Let them dry for a few days. Plant the seeds in nutrient-rich soil, water regularly, and provide plenty of sunlight.

Why Grow Squash? Squash is versatile and nutritious, offering a rich source of vitamins A and C, potassium, and fiber. Use it in soups, roasts, or baked goods.

Ginger Root: A Flavorful and Medicinal Plant

Ginger is a staple in many cuisines and can be easily regrown from a small piece of the root.

How to Regrow: Take a fresh piece of ginger root with visible buds or “eyes.” Plant it in soil with the buds facing up, keeping the top barely covered. Place the pot in indirect sunlight and water lightly. Ginger thrives in warm, humid conditions.

Why Grow Ginger? Ginger is known for its anti-inflammatory and digestive properties, making it a valuable addition to teas, curries, and marinades.

Tomatoes (Seeds): Grow a Bountiful Harvest

Tomato seeds are incredibly easy to save and regrow, allowing you to enjoy fresh, juicy tomatoes straight from your garden.

How to Regrow: Scoop seeds from a ripe tomato and rinse them under water to remove the gelatinous coating. Let the seeds dry for a day or two. Plant them in seed trays or small pots with nutrient-rich soil. Keep the soil moist and place the pots in a sunny spot.

Why Grow Tomatoes? Tomatoes are rich in lycopene, an antioxidant that supports heart health and reduces inflammation. They’re versatile and can be used in salads, sauces, and soups.

Turnip Tops: A Two-in-One Vegetable

Turnips are often overlooked, but their tops can regrow into fresh greens for cooking or garnishing.

How to Regrow: Cut off the top 1-2 inches of a turnip and place it in a shallow dish of water with the cut side down. Keep the dish in a sunny spot and change the water every couple of days. Within a week, new greens will start to grow.

Why Grow Turnip Tops? Turnip greens are rich in vitamins A, C, and K, as well as calcium and iron. They’re excellent in sautés, soups, or as a nutritious side dish.

Eggplant (Seeds): Cultivate a Garden Favorite

Eggplant seeds are easy to save and regrow, and they yield beautiful, nutrient-dense fruits.

How to Regrow: Scoop seeds from a ripe eggplant and rinse them thoroughly. Let them dry for a few days. Plant the seeds in well-draining soil and keep the soil moist. Place the pot in a sunny location and wait for seedlings to sprout.

Why Grow Eggplant? Eggplants are rich in fiber, antioxidants, and vitamins. They’re a versatile ingredient in dishes like ratatouille, curries, and stir-fries.

Why Regrowing Foods Matters

Regrowing vegetables and herbs from scraps is about more than just saving money—it’s a step toward sustainability, reducing food waste, and reconnecting with the natural world. Watching a plant grow from a scrap or seed is deeply rewarding and serves as a daily reminder of the resilience and abundance of nature.

By regrowing foods at home, you’re not only nurturing your body with fresh, organic produce but also contributing to a healthier planet. Plus, it’s a fun and educational activity for the whole family.

Get Started Today

Pick one or two items from this list and give regrowing a try. Whether it’s the thrill of watching a tiny seedling sprout or the joy of harvesting your own produce, the experience is worth it. With a little care and patience, your kitchen scraps can transform into a thriving garden, bringing nature’s bounty to your table.