Growing Microgreens
Microgreens are super-healthy baby plants that are harvested at an early stage of growth and added to meals for beauty, nutritional value, and a burst of flavor
Scientific research has shown the beneficial effects of eating sprouted foods. A study published in the Journal of Agricultural and Food Chemistry found that microgreens such as red cabbage, cilantro, and radish contain up to 40 times more nutrients than their mature counterparts. And broccoli sprouts are even more impressive. They are considered a superfood with nutrients that are helpful in the prevention of everything from heart disease to diabetes, Alzheimer’s disease, and cancer, having up to 100 times more cancer-fighting compounds than the full-grown broccoli florets.
Growing Microgreens:
1. Choose your seeds: You can use a variety of seeds for microgreens (see the list below).
2. Prepare the growing medium: Fill a shallow container with soil and water the soil thoroughly.
3. Plant the seeds: Sprinkle the seeds evenly over the soil (about one teaspoon for a 5x5 tray).
4. Water the seeds: Gently water the seeds with a spray bottle or watering can.
5. Cover the seeds: Loosely cover the seeds with a lid or piece of cardboard to retain moisture Check daily and uncover as soon as the seeds sprout to prevent molding.
6. Provide light and ventilation: Place the container in a warm, sunny spot with good ventilation.
7. Harvest the microgreens: After 5 - 20 days, the microgreens will be ready to harvest. Place on your counter and add them to meals by cutting with scissors just above the soil line. If needed, you can cut them store them in the refrigerator in an airtight container for up to a week, making sure that they are not wet when harvesting (to prevent early spoilage).
Seeds to try:
• Vegetables such as broccoli, cabbage, arugula, mustard greens, beets, kale, or amaranth
• Herbs such as basil, cilantro, parsley, fennel, or dill
Once you discover microgreens that you love, you can buy the seeds online in larger amounts.
Have fun trying different types of microgreens to add a variety of nutrients in a beautiful and tasty package. Keep a constant supply on hand to toss in your salad, layer on a sandwich or top almost any meal!
Laura Varich, MD FreshPhysician.com