Microgreens 101: A Beginner's Guide to Growing Your Own Nutritious Greens
Microgreens are a delicious, nutritious, and easy-to-grow addition to any survival garden. These tiny, flavorful plants pack a punch when it comes to vitamins, minerals, and antioxidants, making them an excellent choice for boosting your meals.
Whether you're looking to grow your own food for survival purposes or simply want to add some fresh greens to your diet, microgreens are a fantastic option.
Let's dive into everything you need to know about growing, harvesting, and using microgreens!
What Are Microgreens?
Microgreens are young, edible plants harvested at an early stage of growth, usually just after the first set of true leaves (cotyledons) have appeared.
They’re typically smaller than baby greens, making them easy to grow and quick to harvest. Microgreens can be grown from a variety of seeds, including herbs, vegetables, and even some grains.
Why Grow Microgreens?
1. Quick Growth:
Microgreens can be harvested in as little as 7 to 21 days, depending on the variety. This means you can have fresh greens for your meals in a very short period.
2. Nutritional Powerhouses:
Despite their tiny size, microgreens are loaded with nutrients. Studies show that they contain 4 to 40 times more vitamins and minerals than their mature counterparts. For example, microgreens of radish, broccoli, and cilantro are particularly rich in vitamins C, E, and K.
3. Easy to Grow:
Microgreens are simple to cultivate, even for beginners. They don’t require much space, and they can be grown indoors or outdoors, making them perfect for urban survival gardens or small apartments.
4. Versatile Culinary Uses:
Microgreens add a pop of color, flavor, and texture to salads, sandwiches, soups, and even smoothies. You can grow a variety of microgreens to enhance the taste of your dishes.
How to Grow Microgreens
Here’s a simple step-by-step guide on how to grow your own microgreens at home:
1. Choose Your Seeds:
Some popular microgreen varieties include:
Radish
Broccoli
Cabbage
Sunflower
Pea shoots
Mustard
Basil
Cilantro
Look for seeds specifically labeled for microgreens. These seeds are untreated and safe to eat raw.
2. Prepare Your Growing Tray:
Microgreens need a shallow container with drainage holes. You can buy specialized microgreen trays, or simply use a shallow plastic container, a seedling flat, or even a repurposed food container. Fill the container with seed-starting soil or a well-draining potting mix.
3. Plant the Seeds:
Sprinkle the seeds evenly across the surface of the soil. For most microgreens, you can plant the seeds densely—they don’t need much space to grow. Cover the seeds lightly with a thin layer of soil, or press them into the soil with a flat object like a board.
4. Water and Cover:
Water the seeds gently using a spray bottle or watering can. Be careful not to disturb the seeds. For faster germination, cover the container with a clear plastic lid or plastic wrap to create a humid environment. This helps the seeds germinate quicker.
5. Provide Light:
Once the seeds begin to sprout, remove the cover and place the container in a well-lit area, preferably with direct sunlight or under a grow light. Microgreens need plenty of light to grow tall and healthy. If growing indoors, a sunny windowsill or a grow light will work perfectly.
6. Watering:
Keep the soil moist but not soggy. Water the microgreens gently when the top of the soil starts to dry out. Avoid overwatering, as this can lead to mold growth.
7. Harvesting:
Once your microgreens have reached 2-3 inches tall, they are ready to harvest. Use a clean pair of scissors or shears to snip them just above the soil level. Harvest them in the morning for the freshest taste and the highest nutrient content.
Best Microgreens to Grow
Here are some of the most popular and nutritious microgreens you can grow:
Broccoli: Rich in vitamins C, K, and A, broccoli microgreens are packed with antioxidants and have a mild, slightly spicy flavor.
Radish: Fast-growing and full of vitamin C, radish microgreens add a peppery flavor and crunch to any dish.
Pea Shoots: These tender, sweet greens are packed with vitamins A, C, and K and are a delicious addition to salads and sandwiches.
Sunflower: Sunflower microgreens are rich in protein, healthy fats, and vitamins. They have a nutty flavor and crunchy texture.
Cilantro: Cilantro microgreens offer a fresh, zesty flavor. They're high in vitamin C and ideal for garnishing dishes.
Mustard: Mustard microgreens are spicy and full of vitamins and minerals. They're great for adding a kick to your meals.
Basil: Basil microgreens are fragrant and packed with antioxidants, making them perfect for topping pizzas, salads, and pastas.
Benefits of Microgreens
1. Rich in Nutrients:
Microgreens are considered superfoods due to their high concentrations of vitamins, minerals, and antioxidants.
2. Boost Immunity:
Packed with vitamin C, E, and beta-carotene, microgreens help boost the immune system, fighting off illness and disease.
3. Promote Healthy Digestion:
Many microgreens are rich in fiber, which promotes digestive health and regular bowel movements.
4. Help with Weight Loss:
Microgreens are low in calories but high in nutrients, making them a great addition to a healthy weight loss diet.
5. Heart Health:
Certain microgreens, like broccoli and radish, are known to improve cardiovascular health by lowering cholesterol and improving blood circulation.
Culinary Uses of Microgreens
Microgreens are incredibly versatile and can be used in many ways:
Salads: Toss a handful of microgreens into your salad for extra flavor and nutrition.
Sandwiches & Wraps: Use microgreens as a crunchy, flavorful topping for sandwiches, wraps, and burgers.
Garnishes: Add microgreens to soups, casseroles, or even scrambled eggs as a colorful garnish.
Smoothies: Blend microgreens into your smoothies for an extra burst of vitamins.
Stir-fries: Toss microgreens into stir-fries or sauté them for a quick, nutritious side dish.
Growing Tips for Success
1. Keep the Soil Moist: Microgreens thrive in moist environments, so ensure the soil stays damp but not waterlogged.
2. Avoid Overcrowding: While microgreens can be planted densely, ensure they still have enough space to grow. Overcrowding can lead to weak, spindly growth.
3. Proper Drainage: Make sure your container has drainage holes to prevent root rot and ensure the soil doesn't stay soggy.
4. Rotate Crops: Grow different types of microgreens for variety and to avoid depleting the soil of certain nutrients.
Microgreens are a fantastic, easy-to-grow addition to your garden, providing fresh, nutrient-dense greens year-round.
Whether you grow them indoors or outdoors, they offer a quick way to boost the nutritional value of your meals and enhance the flavor of your dishes.
With minimal space and time required, you can enjoy the benefits of microgreens even in a small survival garden. Happy growing! 🌱
