Google+

Easy Guide to Growing Microgreens

Second only to sprouts, Microgreens are the quickest food crop we urban gardeners can grow!  If you have limited time, space or gardening skills let me introduce you to growing this tasty ‘fast food’ in just a few easy steps.

Rainbow salad with buckwheat microgreens | The Micro Gardener

I loved all the flavours in this rainbow salad with buckwheat microgreens & sesame oil, tamari (organic soy), vinegar, olive oil + maple syrup dressing.

 

So … What are Microgreens?

 

With sprouts, you eat the fully germinated seed. Microgreens are the next stage in a plant’s development when they have developed tiny roots and their first true leaves (cotyledons) and have similar health benefits. Whereas sprouts are seeds that germinate by being soaked and rinsed in water, microgreens are grown in soil so you can add minerals to boost the nutrient value and flavour. These young seedlings are harvested smaller than baby salad leaves.

“These tender baby-greens are biogenic food at its best; biogenic meaning ‘life generating’, food by the capacity of their life-force, to generate ‘life-force’ for us.” – Isabell Shipard, How Can I Grow & Use Sprouts as a Living Food?

Benefits of Growing Microgreens

 

  • Quick to grow: from ‘seed to feed’ in just 1-3 weeks depending on which variety you choose.
  • You can grow an incredible number of plants in a tiny area = high yield to space ratio.
Cabbage microgreens sprouting after one week. | The Micro Gardener

Cabbage microgreens sprouting after one week in a tiny repurposed plastic punnet.

  • Minimal cost, time and effort required for a ‘fast food’ healthy harvest of organic greens.
  • Perfect solution for urban families with no room or time for a garden.
  • You just need access to good light (e.g. a  well lit bench indoors), a tray/suitable shallow container and a growing medium.
  • Produce fresh living greens for salads, sandwiches, soups and garnishes in the heat of summer or cold of winter. In our subtropical summer, microgreens are a solution to salad ingredients when lettuces, rocket/arugula and spinach crops tend to bolt to seed in the heat.
Certified organic radish sprouting seeds | The Micro Gardener

A much smaller quantity of seed is required than for sprouts.

  • A crop you can grow indoors on a sunny windowsill or kitchen bench, or outdoors on your balcony, covered porch or shade house with no need for a garden.
  • Contain digestible vitamins, minerals and phytonutrients that provide nutritional health benefits and are packed with flavour, colour, texture, living enzymes and nutrients.

 

Click below for more healthy resources

Your support of this site is appreciated!

 

According to a 2012 research study in the Journal of Agricultural and Food Chemistry*, “In general, microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterparts, although large variations were found among the 25 species tested. In comparison with nutritional concentrations in mature leaves, the microgreen cotyledon leaves possessed higher nutritional densities.”
Tending Broken Baby Seedling | The Micro Gardener

Children in particular will more likely eat food they have nurtured and grown themselves. It is a gift to give them this opportunity to find out where their food comes from.

  • Ability to harvest your microgreens just before serving maximizes nutrients.
  • Have a lightly crunchy texture and can be used as garnishes to add flavour and colour.
  • Many varieties will regrow and produce several harvests – fantastic value!

 

Which Seeds can you Grow?

 

Some common varieties include amaranth, basil, beets, broccoli, cabbage, celery, chard, chervil, coriander/cilantro, kale, kohlrabi, lettuce, mustard, parsley, peas, radish, rocket/arugula, spinach, and sorrel but you are certainly not limited to these!

 

Sweet basil microgreens almost ready for harvesting | The Micro Gardener

Most salad greens, vegies and herbs like these beautiful basil babies can be used.

 

Flavours range from mild to quite intense depending on the variety. They are a great way to add nutrients to your diet if you prefer young and tender shoots instead of mature vegies or herbs!

I prefer to eat fresh microgreens raw because of their delicate nature and sensitive nutrients.

 

Certified organic seeds for sprouts & microgreens | The Micro Gardener

Not all seeds however are safe to use for microgreens. I only use certified organic or untreated seed to avoid eating any food grown from seed that may have been fumigated or treated with a fungicide.

 

How to Grow Microgreens

 

Microgreens are grown quickly from seeds in good light with adequate moisture. They are usually sown in a soil medium or substitute and harvested before they reach full size. Each seed needs enough ‘personal space’ to grow. You simply snip the greens off at soil level when the first two ‘true’ leaves of the plant emerge from the cotyledon (the embryonic leaf inside the seed).

Materials: Tray/container; certified organic/fungicide free seeds; spray bottle; seaweed solution; potting mix/growing medium; paper towel/chux cloth to line tray; plant label.

 

Adding seed raising mix to greenhouses | The Micro Gardener

I like to reuse small fruit or vegie punnets – they are perfect mini greenhouses for growing microgreens!

 

STEP 1.  To help your seeds germinate quickly, pre-soak larger seeds (e.g. mung beans, wheat, peas) in warm water for a few hours or overnight.

 

Large presoaked seeds ready for sowing | The Micro Gardener

After soaking, drain and rinse – I don’t bother with this step for smaller seeds though!

 

STEP 2.  If using a tray, lay some moistened paper towel or chux cloth on the bottom to stop the mix falling through. Fill your container about 3/4 full of moist growing medium about 3cm deep (I use my home made potting mix because it contains organic fertilisers which help provide additional nutrition to grow healthy green leaves).

 

Wheat seeds being sown in tray with moist potting mix | The Micro Gardener

TIP: The mix in your tray should feel like a moist sponge – not too dry or wet!

 

You could also use a certified organic potting mix (look for a suitable logo) and add up to 25% worm castings as a source of nitrogen (if you have this available) or pre-soaked coir peat, vermiculite or coarse washed sand.

Spread the mix out evenly – I use a paddlepop stick or ruler.

STEP 3.  Generously sprinkle your seeds over the mix and press in lightly.

 

Gently press down to cover seeds | The Micro Gardener

Then evenly spread a thin layer of potting mix or sieved compost (about 0.5 cm or 13/64 in) over the top so they are all covered.

 

Lightly water by misting with a spray bottle so you avoid dislodging the seeds. Place on a drainage tray or saucer in a warm spot like your kitchen bench. Water regularly every day – check soil moisture first by touching with your fingers – the seeds should never dry out. To create a warm humid environment for the seeds to germinate, cover the seeds with the punnet lid or add a clear plastic bag over the top of the tray with holes snipped in the top for airflow.

 

Microgreens growing in a punnet | The Micro Gardener

Once the seeds germinate, you can move them to a sheltered sunny position like a windowsill or greenhouse.

 

STEP 4.  Once germinated, the seeds have used up their internal store of food to grow so at this point, I mist with seaweed solution to feed the plants with trace elements. This improves flavour and boosts nutrition.

When the seedlings are 2.5-10cm (1-3 in) tall – depending on the variety you choose, your yummy microgreens are ready for harvesting!  I use scissors to cut stems just above the soil when I’m about to put them on the plate.

 

Snip microgreens with scissors to harvest | The Micro Gardener

For all you frustrated would-be hairdressers out there, it gives you an opportunity to practice your scissor skills snipping shoots!

 

Tips for Gorgeous Greens

 

  • If you’re not interested in sharing your microgreens with the resident rodents or birds in your area who love seeds as a food source as much as you do, try covering them until they have germinated with a cover or upturned tray.
Mung bean microgreens germinating in a tray | The Micro Gardener

To have a continual supply of microgreens, sow little and often (succession plant) every 5-7 days.

  • Not sure if your old seeds are still viable? Sowing them as microgreens is a great solution to use them up quickly.
  • If you live in a warm climate and decide to grow your microgreens outside in a humid summer like here in the subtropics, to prevent mould forming:
  1. check soil moisture daily with a soil meter to avoid overwatering
  2. increase air circulation by putting in a breezy area
  3. sow fewer seeds – about half what you would normally use/tray
Microgreens snip at base of stem | The Micro Gardener

If you grow a small quantity in a punnet container, you can pop in your fridge when they are ready to harvest to keep them fresh & crisp for a few days. Then give them a haircut as you need to!

  • To keep your greens growing lushly, mist with a liquid seaweed solution in a spray bottle every day or two. Or add dried seaweed (nori) to water as an alternative.
  • If sowing radish or beetroot seeds, you can use a deeper mix so if you decide to harvest some as microgreens and leave the others to mature, you’ll quickly have root crops to enjoy.
  • If you don’t get to eat all your microgreens or want to start seedlings to grow in pots or outdoors, transplant a few microgreens from your container by gently levering them out with a skewer or fork and gently holding the leaves only NOT the stems or roots. Settle the baby seedlings into a pot with some liquid seaweed to prevent transplant shock and acclimatize them gradually to the sun over a few days as they venture into the big wide world. Then let them grow into mature salad greens and vegetables.
  • Sow little and often – regularly sowing seeds in punnets every week or two will provide a continuous supply of tasty nutritious food. Saving some for your garden will also enable you to expand your skills to grow outdoors as well with a sufficient supply you can manage and consume.
  • When your microgreens have all been harvested, reuse your potting mix in your compost or another pot. As the plants have been grown so quickly the soil will still be full of nutrients to help raise another crop.

 

Delicious Recipe Ideas

 

 

Microgreens Salad with Garlic Mustard Vinaigrette Recipe | The Micro Gardener

Microgreens Salad with Garlic Mustard Vinaigrette Recipe

Microgreens Seed Suppliers & Resources

 

How Can I Grow And Use Sprouts book

My go-to book for sprouts & microgreens

So, what are your experiences growing greens? Please share your tips or challenges!

 

Click below for more healthy resources

Your support of this site is appreciated!

 

Related posts: Grow Sprouts on Your Benchtop | Growing Your Own Food from Seed | Micro Gardening in Small Spaces

If you don’t want to miss future posts, subscribe to my newsletter at the top of the page (and claim your free eBook) or click on the RSS feed below or to the right. Please share this post on your social networks or join me on Facebook!

© Copyright Anne Gibson, The Micro Gardener 2011-2013 – http://www.themicrogardener.com. All rights reserved.

11 responses so far

11 Responses to “Easy Guide to Growing Microgreens”

  1. Elaineon 10 Mar 2013 at 9:40 pm

    Hi Anne … Thank you for the instructions on Micro-Greens and the photos! Very inspiring ;-) Just a note that the High Mowing seed folks are in the States. Just a tad difficult to import seeds without running into problems with Quarantine.

  2. The Micro Gardeneron 10 Mar 2013 at 10:49 pm

    Hi Elaine
    Thanks for your feedback – much appreciated. There are loads of local suppliers for Aussies and I have a page dedicated to saving/sourcing seeds on my site @ http://themicrogardener.com/saving-and-sourcing-open-pollinated-seeds/ for each state. I have listed High Mowing seeds because 1000’s of my subscribers are in the US and may look to source seeds in their own country. Something for everyone! :)

  3. Loison 11 Mar 2013 at 8:14 am

    I had heard about microgreens, but hadn’t checked out how hard or easy they would be to grow, I’m definitely going to check into this to add to my salads. Thanks for making it easy to understand.

  4. The Micro Gardeneron 11 Mar 2013 at 8:31 am

    Hi Lois
    Glad the tutorial has been useful. They are a great addition to so many meals and the enzymes help aid digestion. This is also an easy fun project for kids to grow their own food especially in the little repurposed punnets. They love giving them a ‘haircut’! Have fun growing. :)

  5. Debbieon 12 Mar 2013 at 4:14 pm

    Hi Anne,
    Thanks for your info on the website. I live in Coes Creek and as we all know we have had a really wet summer spell again. So this year I decided to put all my herbs (oregano, basil, thyme etc and smaller veges like lettuces into pots and then inside a 2 shelve plastic glasshouse I was given from Bunnings. Through the wet spell my herbs and lettuce thrived. I would keep it zipped up and it would get all warm inside, despite the pouring rain and form moist droplets which acted like a self watering. I didn’t need to put it in full sun (we didn’t have it anyway), I just placed it near the trees in my backyard where it sometimes got afternoon sun. Next year I am going to buy a bigger glasshouse which I have seen in Bunnings as they really are ideal for wet seasons. (and the other bonus is that my herbs/veges were organic, suffered no disease, and the toads couldn’t get to them!)

  6. The Micro Gardeneron 12 Mar 2013 at 4:33 pm

    Hi Debbie
    I am so thrilled to hear your story as this is a strategy I have suggested to a few people and so wonderful to hear how well it’s worked for you in our wet weather. These are the kind of clever ideas (aside from a space saving vertical garden) that everyone needs to have in their toolbox for times when the weather just isn’t on our side. I love the idea of putting it outside to catch the afternoon sun but still zipped. I’ve been putting mine on a portable trolley under our verandah and wheeling them in/out into the little sunshine we’ve had so they’ve been able to grow and wheeling back under when it rains so they don’t drown or leach too many nutrients. Would love to catch up and meet sometime or see some pics of your idea. If you’re free on a Tuesday or Wednesday, pop down to the Centre for Growing Sustainability at the Big Pineapple (old nut buildings) and say hi. We have free organic gardening activities on each week and you’re welcome to join us. :)

  7. [...] Limited time, space, money or gardening skills? Microgreens may be your solution to fabulous 'fast food'! Grow nutritious greens indoors/out in 4 easy steps.  [...]

  8. [...] also wait until they have grown their first pair of true leaves to eat them – they are known as micro greens at this stage.  Beyond this they may become bitter and too fibrous to [...]

  9. Deitra Brunneron 01 May 2013 at 3:09 am

    Hi,
    Can microgreens be juiced?

  10. The Micro Gardeneron 01 May 2013 at 6:04 pm

    Hi Deitra
    Yes all sorts of microgreens can be juiced or added to your green smoothies. Some will require a decent blender or juicer to remove the fibre (wheatgrass is an example) but you can also use a cheaper alternative if you have the time (see this video @ http://www.youtube.com/watch?v=5mrC1n_uJUk) which certainly makes it affordable for those who don’t have more expensive kitchen equipment. Hope this helps! :)

  11. Easy Guide to Growing Perfect Peas |on 20 May 2013 at 9:03 am

    [...] Peas and snow peas can be grown as nutrient rich tasty sprouts, microgreens or added to breads, salad garnishes and [...]

Trackback URI | Comments RSS

Leave a Reply

*