What Are Microgreens?
Microgreens are young, edible plants that are harvested just after the first true leaves (cotyledons) have developed. They are typically around 1-3 inches tall and come from a variety of vegetable and herb seeds. Common varieties include arugula, broccoli, radish, basil, and cilantro. They are known for their vibrant colours, intense flavours, and concentrated nutrient profiles, making them a popular choice for chefs and home cooks alike.
Health Benefits of Microgreens
Microgreens offer a plethora of health benefits, making them a valuable addition to any diet. Here are some key advantages:
1. Nutrient-Dense
They are packed with vitamins, minerals, and antioxidants. Studies have shown that some microgreens contain up to 40 times more nutrients than their mature counterparts. For instance, red cabbage microgreens are rich in vitamins C, E, and K.
2. Supports Heart Health
Certain greens, such as beet and sunflower sprouts, are known to promote heart health. They help lower cholesterol levels and improve overall cardiovascular function due to their high antioxidant content.
Related Heart Health Veg – Garlic
3. Aids Digestion
A good source of dietary fibre, which aids digestion and supports a healthy gut. Varieties like radish and kale microgreens can help enhance digestive health.
4. Boosts Immunity
With their rich nutrient content, microgreens can help bolster the immune system. The high levels of vitamins and antioxidants help the body fight off infections and reduce inflammation.
5. Low in Calories
These little plants are low in calories yet high in flavour, making them an excellent addition to salads, sandwiches, and smoothies without adding extra calories.
How to Grow Microgreens
Growing these mini greens at home is so easy and requires minimal space. Harvest from 14 – 21 days Here’s a simple guide to get you started:
Materials Needed
- Seeds: Choose microgreen seeds such as arugula, basil, or broccoli.
- Growing Medium: You can use soil, coconut coir, or seed mats.
- Containers: Shallow trays or seedling pots work well.
- Water: A spray bottle is ideal for gentle watering.
- Light: A sunny windowsill or grow lights.
Steps to Grow Microgreens
- Prepare the Containers: Fill your trays with the growing medium, leaving about half an inch of space at the top.
- Sow the Seeds: Evenly scatter the seeds over the surface of the medium. You can sow them densely as they will be harvested early.
- Cover the Seeds: Lightly press the seeds into the medium and cover them with a thin layer of soil if necessary.
- Water Gently: Use a spray bottle to mist the soil, ensuring it is moist but not soggy.
- Provide Light: Place the trays in a location that receives adequate sunlight or under grow lights for about 12-16 hours a day.
- Monitor Growth: Keep the soil moist by misting regularly. Microgreens typically take 7-14 days to grow, depending on the variety.
- Harvest: Once the microgreens are 1-3 inches tall, use scissors to snip them just above the soil line. Rinse and enjoy!
Everyday Mastery Also has a free ebook on growing these tiny veg
Conclusion
Microgreens are a delicious and nutritious addition to any meal. With their impressive health benefits and ease of cultivation, they are perfect for home gardeners and health enthusiasts alike. Start growing your own today to enhance your diet and enjoy fresh, homegrown flavours!
