Eating and growing microgreens “has been linked to a reduced risk of many health conditions, such as obesity, diabetes, heart disease, and high blood pressure. Plant-based foods also support a healthy complexion, increased energy, lower weight, and longer life expectancy.” according to Megan Ware from medicalnewstoday.com
But is it safe?
You may be a bit concerned about the possibility of bacteria growing in your microgreens. But although bacteria growth in sprouts has been a major food safety concern, with several outbreaks of E.coli reported in the media in the past few years, the potential for bacteria growth with microgreens is much smaller as they are not grown in water. Also, only the leaf and plant are eaten instead of the entire root and seed making it a much better (and safer) option!
And for what can it be used?
Use it in your salad, in a smoothie or as a garnish to harvest the antioxidants, healthy phenolic compounds, and a superb amount of vitamin C – an antioxidant that helps protect your body from the harmful effects of free radicals. It’s also an excellent source of Vitamin E and K and beta-carotene.
- using them as a topping for salads and soups
- tossing a small handful into a smoothie or juice before blending
- using them as a garnish alongside any main dish
- placing microgreens on top of a flatbread or pizza after cooking
- adding microgreens into an omelet or frittata
- replacing lettuce with microgreens on a burger, sandwich, or tacos
To reap all of this goodness, its best to consume them immediately after harvesting. The best (and cheapest!) way to do this is to grow them yourself!
And the best part? It’s super easy, super cheap, and super delicious!
So let’s dig right in
You will need a container, an old plastic fruit container with holes in the bottom works very well. Fill it up with potting soil or even from your garden if you have nice loamy soil. Cover the bottom of the container with a piece of cardboard or scrap paper if you think the holes in the bottom are a bit too big. That way the soil will stay in and the water can still drain.
Next is the fun part. Now is the time to pick your seeds. Beetroot, peas, alfalfa, swiss chard, cabbage, and wheat are all good options to start with. Just make sure it is safe to consume, for example, baby tomato plants are poisonous!
Now, wet your soil and sprinkle your seeds lightly over the surface. Using your fingers, gently scratch the surface so that the seeds are very lightly covered and place in a sunny window.
Keep watering it every day, very soon you will see tiny roots developing and soon after that, tiny shoots. Keep on watering, making sure the soil stays damp.
Your microgreens should be ready to harvest within 2 to 4 weeks when your greens have their first true leaves. They will be around 1 inch tall. You can let them grow longer, but then they are no longer called microgreens but petite greens.
To harvest, cut just above the soil, rinse and use it!
Plant new microgreens every week to ensure you have a steady supply of these healthy greens. Garnish your Guyanese plait bread sandwiches with your fresh microgreens.
What are you going to plant? Let us know in the comments below! And if you have any questions, ask! I answer every single one 🙂
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