Plants to sow
Seeds for the inter row can be selected and sown with a variety of aims in mind:
Some plants are good for beneficials because they host "pests" like aphids which provide food for lacewings, ladybirds and hover flies.
Below is a draft list of plants and some of their useful traits.
Great example of flowers in the inter row from Ross Arnett's (Pic by Ross)
Brassicas are attractive to aphids which bring in a lot of predators like ladybirds
Buckwheat flowers within 6 weeks of planting which helps bring in small flies, parasitoids and bees.