Build a vertical aquaponic veggie & fish farm for small yards & houses. This low-cost vertical aquaponic system can grow leafy greens, herbs and raise fish for a small family year round, and it fits in a 5' by 3' space.
Sean Brady, the aquaponics projects coordinator at the Center for Sustainable Aquaponics and Nourish the Planet in Loveland, Colo., showed us how to build a system from scrap he found around the greenhouse. We published a version of this how-to guide at engineeringforchange.org, and it's one of the good ones, so we'd like to share it with Instructables, too. What it is A vertical aquaponic system grows vegetables without soil in columns above a fish tank. By growing vertically, you can produce about twice the amount of plants as you can with a hydroponic system of the same area.
One five-foot tower can produce more than 200 heads of lettuce per year. The system puts fish waste to work as fertilizer for crops. You do have to replace lost water as needed, power the pump and feed the fish. Build time About two hours. Crock Pot Santa Fe Chicken. Slow cooked shredded chicken with corn, tomatoes and black beans.
Prep this the night before and turn your crock pot on in the morning for an easy weeknight meal. Serve over rice or in a bowl with nachos on the side, and don't forget the toppings. Chopped scallions, fresh cilantro, fat free yogurt or sour cream and reduced fat cheddar are my favorites. Crock Pot Sante Fe Chicken came in first place (yay!) Crock Pot Santa Fe Chicken Skinnytaste.comServings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 ptsCalories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g Ingredients: . Cook on low for 10 hours or on high for 6 hours. 4 Weeks to Fill Your Freezer: Chicken Broccoli Rice Casserole (Day 14) Chicken Broccoli Rice Casserole is delicious, filling, frugal, and so freezer-friendly!
If you freeze the bags flat, you can store them on their side like filing folders to fit a lot in a small freezer. Chicken Broccoli Rice Casserole 10 cups cooked rice (white or brown)4 cups cooked chicken, chopped (I bake mine in the oven like this.)4 cups chopped broccoli, lightly steamed (can use frozen or fresh)2 cans cream of mushroom soup (or 2 batches cream of mushroom soup)2 cans cream of chicken soup (or 2 batches cream of chicken soup)4 cups shredded cheddar cheesesalt and pepper to taste Combine all ingredients in a large bowl and mix well.
To freeze: Divide into four ziptop freezer bags and seal tightly. To serve: Thaw overnight (or for 8 hours) in the refrigerator. Bake at 350 degrees for 25-30 minutes, or until heated through and bubbly. This recipe makes around 15-18 servings. Recipe adapted from Once a Month Mom Did you do any freezer cooking over the past two days? Read to get started?