Microgreens: benefits and how to grow them at home

Microgreens are young vegetables, herbs, and some grain sprouts harvested at an early growth stage, usually when they’re 7 to 20 days old. These tiny plants have gained popularity worldwide due to their nutritional properties and pleasant taste. Microgreens are compact, juicy, and nutrient-rich sprouts that can be easily grown at home.

Brief history and popularity of microgreens

While microgreens have been consumed for centuries in various cultures, their popularity as a superfood has grown in recent decades. The first commercial microgreen farms appeared in San Francisco in the 1980s, and the trend has since spread worldwide. Today, microgreens are highly valued by chefs, health food enthusiasts, and those looking to enrich their diet with nutrients.

Uses in various culinary applications

Microgreens are healthy and add vibrant flavor and color to meals. They can be eaten raw or added to various dishes, providing a unique aroma and freshness. Here are some ways to use microgreens:

1. In salads and appetizers for extra crunch and flavor notes (avocado salad with micro greens and pear; bruschetta with microgreens and sun-dried tomatoes).
2. In main dishes (vegetables, meat, and fish), enrich with nutrients and add bright flavour accents (salmon baked with micro greens and lemon sauce; chicken tacos with microgreens).
3. In smoothies and drinks, you are giving them a green tint and additional nutritional value (green smoothie with microgreens, spinach, and apple; refreshing lemonade with microgreens; detox water with microgreens and fruits).
4. As a garnish or dish decoration, adding appeal to the presentation (pasta with microgreen pesto; quinoa with microgreens and vegetables).

Thanks to their diverse flavor and attractive appearance, microgreens open up many possibilities for culinary creativity and enrich the diet with beneficial nutrients.

How to grow microgreens at home

Growing microgreens at home is simple, economical, and environmentally friendly. Thanks to their compact size and quick growth cycle, you can easily cultivate fresh microgreens right on your windowsill, balcony, or kitchen counter.

Necessary equipment and materials

To successfully grow microgreens at home, you’ll only need a few inexpensive items:

• Sprouting container or germination tray: an ideal option is a shallow container with drainage holes, about 2-4 inches deep.
• Quality soil or sprouting medium: use special sprouting soil or coconut coir, which provides proper aeration and drainage.
• Microgreen seeds: choose high-quality seeds intended for sprouting. Popular options include radish, arugula, mustard, broccoli, cabbage, and many others.
• Water sprayer: for moistening soil and seeds during germination.
• Light (if growing indoors): if you don’t have sufficient natural lighting, use special grow lights.

Choosing seeds for microgreens

The market offers a huge variety of microgreen species, each with its unique taste, aroma, and nutritional value.

Popular options differ in taste, texture, and nutritional value:

Microgreen Type	Growing Duration	Taste and Texture	Main Nutrients
Radish	7-10 days	Spicy, crunchy	Vitamin C, antioxidants
Mustard	10-14 days	Sharp	Antioxidants, vitamins C, A, K
Broccoli	10-12 days	Pleasant crunchy taste	Sulforaphane, folic acid
Buckwheat	12-15 days	Chickpea-nutty flavor	Protein, magnesium, manganese
Sunflower	10-14 days	Nutty flavor, tender	Vitamins A and E, antioxidants
Cabbage	10-14 days	Sweet-spicy taste	Vitamins C and K, antioxidants

Experiment with different types or mixes of microgreens to get a variety of flavors, textures, and nutrients in your diet.

Soil preparation and sowing

1. Fill the container or tray with quality soil or sprouting medium to a height of about 1 inch.
2. Evenly sprinkle microgreen seeds over the soil surface, leaving small spaces between seeds.
3. Gently press the seeds into the soil with your palm or a flat surface.
4. Using a sprayer, moisten the soil and seeds with a light water mist.

Germination conditions

For successful germination, microgreens need proper lighting, humidity, and temperature:

• Light: provide at least 6 hours of direct sunlight per day or use artificial lighting in the form of LED or fluorescent lamps.
• Humidity: keep the soil consistently moist, but avoid excessive water stagnation. Regularly spray water on the soil surface.
• Temperature: the optimal temperature for germination of most microgreen species is between 64°F to 75°F.

Caring for microgreens during growth

After germination, microgreen care is minimal:

• Moistening: regularly spray water on the soil surface to keep it moist but not waterlogged.
• Lighting: Provide sufficient lighting throughout the day, using natural sunlight or artificial lamps.
• Removing weeds and diseased sprouts: if necessary, carefully remove any weeds or diseased sprouts to prevent the spread of infections.

Follow these simple steps, and you’ll be able to enjoy fresh microgreens right at home throughout the year, saving money and preserving the environment.

Learn more: How to grow basil indoors: a complete guide

Tips and tricks for successful growing

Problem prevention

To avoid problems when growing microgreens, such as mold or seedling loss, follow these important tips:

• Use sterile soil or substrate. This will help prevent contamination and infection of plants with harmful microorganisms and pathogens at the initial growth stage.
• Ensure proper ventilation and avoid excessive humidity. Proper air circulation and moderate humidity levels will help prevent the development of mold fungi and other diseases caused by excess moisture.
• Regularly check and remove any affected sprouts. If you notice any sick or damaged sprouts, remove them immediately to prevent the disease from spreading to healthy plants.

Optimal harvest time

Microgreens are best harvested when the first true leaves appear, but before the stems start to toughen and lose freshness. This usually occurs 7-20 days after germination, depending on the plant species. Harvesting during this period will ensure maximum nutritional value and taste qualities of the microgreens.

Storing and using freshly harvested microgreens

After harvesting, microgreens can be stored in the refrigerator for up to 7 days in an airtight container or bag. For maximum freshness, use harvested microgreens as soon as possible in your culinary recipes.

Conclusion

Growing microgreens at home is a great way to access fresh, nutritious food right in your kitchen. The health benefits of microgreens are undeniable, as they are rich in vitamins, minerals, and antioxidants and offer numerous advantages such as boosting immunity, detoxification, and fighting inflammation.

This tiny but mighty food can be a great addition to a healthy lifestyle and culinary adventures!

Frequently asked questions about microgreens