Microgreens: Health Benefits and How to Grow

Have you ever been served a dish in a restaurant which was garnished with colorful and vibrant  greens? Most likely these were microgreens, know for their visual appeal, and crunch. Though minuscule in size, they are concentrated with nutrients. Studies have shown that micro greens are loaded with good stuff, such as vitamins C, E, and K, lutein, and beta-carotene- many times more than the mature leaves of the plant.

Flavorful and providing a textural contrast to a dish like a soup or slab of fish, a few microgreens can go a long way.

Pea shoots garnishing a tortilla
Pea shoots garnishing a tortilla

Not to be confused with sprouts- germinated seeds that are eaten whole-a microgreen is an immature green that is harvested with scissors when the plants are about two inches tall. The stem, cotyledons (or seed leaves) and first set of true leaves are all edible. You are essentially eating seedlings! And the variety of seedlings include herbs and flowers, and vegetables. Most popular are sunflowers, radishes, peas, arugula, basil, beets, kale, and cilantro.

Countertop Gardening

Sunflower, peas, and mixed salad greens
Sunflower, peas, and mixed salad greens ready to be harvested

Pricey to buy in a grocery store and hard to find, microgreens are a snap to grow quickly in a small amount of space. Gather your supplies and you could have a variety of greens growing within a half hour of starting. The harvest time is a mere one to two weeks.

Botanical Interests seed company has an array of different microgreens available
Botanical Interests seed company has an array of different microgreens available

I use Botanical Interests seeds because they are organic and  have a wide variety of heirloom varieties.

The easiest method to grow microgreens is using a soilless method with jute pads. Soilless means no splashing up of soil to spatter the newly emerged sprouts and I prefer this way of starting to others now.

No fertilizer is needed for these quick growers; it is all included in the seed package.

Green Ease jute pads are perfect for microgreens
Green Ease jute pads are perfect for microgreens
Use two flats that fit together, one perforated for drainage, the bottom one solid
Use two flats that fit together, the top one perforated for drainage, the bottom one solid
Saturated jute pad ready to be planted with microgreens
Saturated jute pad ready to be planted with microgreens

You need two seed flats, one perforated for the top and a solid one to hold water on the bottom. Nest these together and place the pre-cut jute pad inside and fill the trays with a half-inch of water. After an hour or two, the jute pad should be saturated and you can dump out the excess water and you are ready to sow your microgreen seeds. Sprinkle them thickly on the top of the jute pad-you don’t need to cover or press them in-just sprinkle. Then spray with a mister to moisten everything and place a clear plastic cover on top to hold in moisture. That’s it! And you will be harvesting in less than a week.

After sprinkling your seeds in, mist them
After sprinkling your seeds in, mist them; I planted three varieties in each tray

To speed up the process, I placed my flats on top of seed heating mats.

Heating pads are just coils that heat up encased in plastic
Heating pads are just heat coils that are encased in heavy plastic

Place the clear plastic lid on top and place on top of a heating mat

Heat mats are wonderful tools for seed starting and inexpensive. I have two of them and they are in constant use in January and February. Bottom heat will jump start your seedlings even in your warm house. Seeds actually germinate quicker and healthier when supplied with warm soil or substrate (jute)—obtained through a bottom heat source. For seed germination, ideal temperatures should range from 65 to 80˚F. You could actually duplicate these conditions by placing on top of a radiator or furnace, but watch out that the soil doesn’t dry out too quickly.

In less than 24 hours, the seeds had sprouted
In less than 24 hours, the seeds had sprouted on the jute
Plant the seeds pretty thickly so the sprouts support themselves
Plant the seeds pretty thickly so the sprouts support themselves

After the microgreens have germinated, I place the trays under a four foot all-season shop light suspended by a PVC frame that is easy to put together. For about $47, you can cut up PVC to make a quick hanging frame that will suspend your light over your seedlings-much superior to natural light on a windowsill.

My PVC set up with a grow light
My PVC set up with a grow light; the trays should be a few inches from the light

Root Pouches

Another option are root pouches which are perfect for use in growing microgreens.  The Designer Line of Root pouches are made out of porous material that allows the plants to breath, and the containers come in three colors: Navy Blue, Forest Green and Heather Grey. For my microgreens, I used the Joey size at 5″ in diameter and 3″ high.

Root pouches planted, labeled,  and ready to go

Studies have shown that using grow bags made out of recycled materials, produce healthy, strong fibrous root systems on plants. Breathable material, the Root Pouch company says on its website: “Root Pouch is a family run business that turns discarded plastic bottles into a versatile, geotextitle material. The Root Pouch fabric planting container keeps plants healthy by letting excess water drain and allowing roots to breathe and grow.” Allowing air to pass through the pot, it promotes a healthy root system.

Pea tendrils ready to harvest

How to Plant

  • Fill pouch or container about 2/3 full of potting medium
  • Press your seeds ( I get mine from Botanical Interests) into top of potting medium
  • Sprinkle top with a light covering of soil
  • Firm soil with fingers, and mist with a light spray until saturated
  • Place in a warm place (heating mat) in indirect light
  • Shoots will sprout within a few days
Pea seeds don’t even have to be covered with soil-these are started in milk cartons

Harvesting

Working carefully, taking care not to crush or bruise your tender seedlings, cut the shoots right above the soil or substrate line. Begin cleaning the sprouts by laying a damp paper towel on a tray and placing it near the sink. Give tiny clumps of seedlings a dip in cool (not icy) water, and lay out onto the paper towel.

You can start them in greens containers from the grocery store

Store greens between the paper towels and place in a ziploc plastic bag in the refrigerator. They will last about a week wrapped up this way. Garnish your meals with these high nutrient-packed greens to add more vitamins to your diet.

Pea tendrils freshly washed

 

 

Micro Greens-Nutrition-Packed Veggies

A small tub of sunflower microgreens ready to be cut and used
A small tub of sunflower microgreens ready to be cut and used

Have you ever been served a dish in a restaurant which was garnished with colorful and vibrant  greens? Most likely these were microgreens, know for their visual appeal, and crunch. Though minuscule in size, they are concentrated with nutrients. Studies have shown that micro greens are loaded with good stuff, such as vitamins C, E, and K, lutein, and beta-carotene- many times more than the mature leaves of the plant.

I have used disposable containers like milk cartons for microgreens also; on the left is mixed greens, on the right is pea tendrils

Flavorful and providing a textural contrast to a dish like a soup or slab of fish, a few microgreens can go a long way.

Some microgreen pea plants used as a garnish

Not to be confused with sprouts- germinated seeds that are eaten whole, seed, root and shoot, a microgreen is an immature green that is harvested with scissors when the plants are about two inches tall. The stem, cotyledons (or seed leaves) and first set of true leaves are all edible. You are essentially eating seedlings! And the variety of seedlings include herbs and flowers, and vegetables. Most popular are sunflowers, radishes, peas, arugula, basil, beets, kale, and cilantro.

Countertop Gardening

Sunflower, peas, and mixed salad greens
Sunflower, peas, and mixed salad greens ready to be harvested

Pricey to buy in a grocery store and hard to find, microgreens are a snap to grow quickly in a small amount of space. Gather your supplies and you could have a variety of greens growing within a half hour of starting. The harvest time is a mere one to two weeks.

I get my microgreen seeds from Botanical Interests

 

Root Pouches

Root pouches are the way to go for me in growing microgreens.  The Designer Line of Root pouches are made out of porous material that allows the plants to breath, and the containers come in three colors: Navy Blue, Forest Green and Heather Grey. For my microgreens, I used the Joey size at 5″ in diameter and 3″ high.

Root pouches planted and ready to go

Growing bags made out of recycled materials, studies have show that they produce healthy, strong fibrous root systems on plants. Breathable material, the Root Pouch company says on its website: “Root Pouch is a family run business that turns discarded plastic bottles into a versatile, geotextitle material. The Root Pouch fabric planting container keeps plants healthy by letting excess water drain and allowing roots to breathe and grow.” Allowing air to pass through the pot, it promotes a healthy root system.

Pea tendrils ready to harvest

How to Plant

  • Fill pouch or container about 2/3 full of potting medium
  • Press your seeds ( I get mine from Botanical Interests) into top of potting medium
  • Sprinkle top with a light covering of soil
  • Firm soil with fingers, and water with a light spray until saturated
  • Place in a warm place in indirect light
  • Shoots will sprout within a few days
Pea seeds don’t even have to be covered with soil-these are started in milk cartons

Harvesting

Working carefully, taking care not to crush or bruise your tender seedlings, cut the shoots right above the soil line. Begin cleaning by laying a damp paper towel on a tray and placing it near the sink. Give tiny clumps of seedlings a dip in cool (not icy) water, and lay out onto the paper towel.

You can start them in greens containers from the grocery store

Store greens between the paper towels and place in a ziploc plastic bag in the refrigerator. They will last about a week wrapped up this way.

Pea tendrils freshly washed

 

Art of the Seed

Botanical Illustration is Alive and Well

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At this time of year, I actually have time to look through the seed catalogs that I have stacked up. I automatically throw away any miscellaneous catalogs that come to my mailbox, but still keep the seed catalogs. I much prefer to order seeds from a print catalog than on-line. The tactile experience of leafing through the beautiful pages of a seed catalog is not the same as ordering on the computer. I get to see what is featured brand new in the front of the catalog, and visit old friends in the later pages. And some of the art work that is done with botanical illustrations is outstanding and should be framed!

Seed Art
Seed Art

Botanical illustration fortunately is not a lost art.  It is still being pursued today and you can see great examples at Renee’s GardensHudson Valley Seed Library, and Botanical Interests.

Rack of seeds for sale
Rack of seeds for sale

Renee’s Garden Seeds

According to Renee’s Garden Seeds website, her seed line is a “personal selection of new, exciting and unusual seed choices of time-tested heirlooms, certified organic seeds, the best international hybrids and fine open-pollinated varieties”. Her seed packets are water color illustrated with personally written descriptions, growing tips, planting charts, harvesting information, and cooking ideas. It is a company run by gardeners, for gardeners. Organic for over 25 years, Renee Shepherd has several cookbooks filled with garden fresh vegetable and herb recipes to use up all those fresh veggies.

Tomato seed packet
Tomato seed packet

Hudson Valley Seed Library

Hudson Valley Seed Library commissions artwork for their pack covers. Over 300 artists applied to be pack cover artists last year, and 24 new varieties were added to their collection of art packs with heirloom seeds. Their blog claims that the seeds are art packs – heirloom seeds and contemporary art, all in one pack. You can plant the seeds, then frame the art!

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Botanical Interests

Starting out in their spare bedroom in 1995, Curtis and Judy wanted to make sure that gardeners were getting the information they needed to be successful from their seed packets.  As a result, they have created a unique seed packet that is beautiful as well as informative.

Botanical Interests seed packet
Botanical Interests seed packet

Botanical Interest‘s seed packets are like mini-encyclopedias, full of information to help out the inexperienced as well as the experienced gardener. I love their collections, like the “Baby Vegetables”, or the “Bee Happy” collection. The colors and detail on all their seed packets are extraordinary.

The inside of a Botanical Interests seed packet contains lots of useful information
The inside of a Botanical Interests seed packet contains lots of useful information
Kale is beautifully illustrated
Kale is beautifully illustrated

Early Seed Growers

Commercial growers of seeds and nursery plants played an important role in the development of horticulture in America. Many early seed growers and nursery owners were horticultural experimenters and botanical enthusiasts, and were largely responsible for the introduction and spread of new garden species in the United States, and the development and popularization of new plant varieties for the American garden.

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