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