HOW TO GROW MICROGREENS AT HOME
I WILL SHOW YOU HERE HOW EVERYONE CAN HAVE A GARDEN AT HOME ALL YEAR ROUND. Even if you don’t have the time and space for gardening, you can still easily grow microgreens at home. Even if you live in a building on the 20th floor.
Today’s soil is very depleted. Fruits and vegetables used to be so much more nutritious. Organic is the best way to go but many of us can’t afford it. I feel Hashem prepared a solution for us to grow the healthiest, organic, bursting with nutrient, flavorful leafy vegetables, in our home all year round, CHEAPLY, CLEANLY and EASILY.
I’m sure many of you are familiar with microgreens. If you’re not THEN YOU’RE IN FOR A DELIGHT. These little greens or baby salad greens are basically micro varieties of fully mature plants. The idea of consuming microgreens is all but 30 years old, it’s quite new. Microgreens are the first leaves produced from a seedling of vegetables and herbs that are about 2-4” tall. There are many varieties of plants including radishes, broccoli, cilantro, fenugreek, alfalfa, red clover, arugula, beets, mung and basil to name a few that can be grown as a microgreen for a wholesome and nutritious addition to your daily meals. Sunflower greens and pea shoots which are more popular these days, grow somewhat larger than the microgreens. Most of these greens get ready for harvest in 7-14 days and are packed with flavor just like the mature plants.
Microgreens are packed with tremendous nutrients so much more than the mature plant, sometimes up to 200 times more. They are gaining popularity as a super-food and more and more people are growing them at home. And, surprisingly they are extremely easy to grow! Now you can harvest your greens straight from your tray into your bowl of salad, in sandwiches, wraps or to top off your soup. Enjoy them fresh while still bursting with nutrients, before they have a chance to lose their health benefits.
Here are the easy step by step instructions you can follow to grow your first own batch of fresh, flavorful and healthy microgreens:
STEP 1: Pre-soak seeds. Since tray size may vary it is best to spread a single layer of seeds over the tray you’re using, to premeasure seeds to be soaked. Generally a 10 x 10“ tray will use ½ cup or 8 tbsps. seeds. To soak, submerge the seeds in a jar filled with cold preferably filtered water. Make sure there’s plenty of water as some seeds absorb a lot of water. Keep in a cool place, even in the refrigerator on hot days. Most seeds need to soak for 6-8 hours. Smaller seeds usually need 6 hours and larger ones as sunflower, pea need 8 hours. After soaking rinse well. Let them sprout for a day until small shoots grow out, with an exception of beets that needs to be planted right after soaking. For information on sprouting listen to the health-line by calling 718-333-0099, select option 1 in the Stay Healthy section and follow the prompts, or see instructions for sprouts.
STEP 2: You’ll need some trays, a container or a salad box with a cover. Grow trays are available with and w/o holes in multiple sizes. A 10 x 10” tray is a good size to start with. The company Handy Pantry is a good choice for trays, they have a variety of sizes. It’s best if you have 1 tray with holes and 2 w/o of the same size. One for the soil with holes, and 2 w/o holes, one as an under tray for the water to drip in and one to cover it. You don’t want a see thru container since it’s best kept dark the first few days, although it will work. If your container doesn’t have holes on the bottom, poke a few holes or make sure not to over-water the soil. Cover the container with the holes, with an inch or two of moistened organic potting soil or mix. Flatten and level it with your hand, taking care not to over-press the soil.
STEP 3: Spread your seeds evenly across the tray. Do not overfill. Larger seeds like sunflower, pea will end up being quite thickly spread. Dampen the surface with a spray mister. The soil should be moist but not soggy. You can also lightly sprinkle water with your hands.
NOTE: You can mix multiple seeds together, there’s no problem with that in fact it’s a good idea. You can also divide your tray in different sections and put different seeds in each section.
STEP 4: Cover your tray, it needs to be kept dark, uncovering only to water. Your seeds need humidity and dark to thrive. Set your tray where it won’t get too hot or cold, 65 to 75 degree is ideal.
STEP 5: Water every 12 hours daily with a mister a fine spray or sprinkle with your hands, to keep the soil moist but not wet. It is best to use purified water.
STEP 6: Leave the tray covered for 4-5 days until one day after the leaves emerged. Once you uncover the tray make sure your crop gets plenty of light, direct sunlight is preferable, at least 4 hours daily. The plants will bend to the light, rotate the tray occasionally. Don’t keep it outdoor, near a window is ideal.
STEP 7: Make sure your crop has the right balance of water. Once uncovered, after the leaves have emerged an even better watering option is to place the tray into a pool of water. Fill a bowl or basin with water in your sink approx. to half the height of the tray. Place it into the water and allow to sit for ½ to 1 minute until the soil has become moistened. Remove the container and set it at a slight angle inside the sink to allow the water to drain for a few minutes. These greens are delicate at this point and by watering this way you’re being gentle with them. Check the soil daily, it should be moist not soggy.
STEP 8: Most micro greens will be ready to harvest in 7 to 10 days. Cold will slow down the growth and a warm spot will speed it up. Once they’re ready you can cut the microgreens as needed. You don’t want them to overgrow. You can keep them on your counter for a few more days. At this time move them to a cooler, shadier place. If you notice sections of rot in your tray it can be a sign of over-watering or too alkaline water.
STEP 9: When they’re fully mature cut them off with a knife or scissors and place them in a container or bag in the refrigerator. If your greens are harvested when it’s too hot, they will wilt quickly. If harvested when cool, early morning or late afternoon they will tend to stay fresh and crisp.
GETTING STARTED: To get started you can just use any tray, containers or foil pan, even those little containers from tomatoes, berries can work. It’s best to use 2 of those so they’re not too flimsy. If you’re using a clear container, you can cover it to keep it dark. Once they grow leaves you can cut off the top cover.
Start with seeds that are easy to grow as daikon radish, alfalfa, red clover, mung, sunflower, pea. Once you’re more experienced you can try arugula, beets, cabbage and a large variety available from some sources mentioned below.
You can ask your health food store to order seeds and growing trays. The company Sproutsman has a variety of fairly well priced organic sprout mixes. HFS might carry them or can order seeds for you. If you have access online there are many options available. Nurseries usually carry these grow trays. Walmart or other large stores or Amazon also carry a variety of seeds, soil and trays. Potting soil is sold at houseware stores as well.
Consuming microgreens, is consuming high quality whole food, nutrient dense, vitamins and minerals.
Growing these greens are fun and fairly easy. Get your children involved! Children love to watch them grow and to eat them as well.
HERE’S A LIST OF SOURCES FOR SEEDS AND SUPPLIES:
Basic organic seeds that most companies carry: Broccoli, arugula, radish, clover, pea, lentil, fenugreek, mung, alfalfa and some mixes. For sunflower greens get black seeds w/o the white stripe.
FOOD TO LIVE-718-717-1029 10% discount new customer, free shipping. They are local in Brooklyn
JOHNNY’S SELECTED SEEDS 877-564-6697 Make sure to get only organic, untreated seeds.
GROW ORGANIC (Peaceful Valley Farm Supply) 888-784-1722 mostly organic seeds and supplies.
HIGH MOWING ORGANIC SEEDS 802-472-6174 Located in Vermont and sell only organic.
TRUE LEAF MARKET 801-491-8700 Located in Utah, sell seeds and supplies.
MOUNTAIN ROSE HERBS: 800-379-3337 Located in California.
If you don’t want to bother growing these greens you can still enjoy them. Many health food stores carry them these days. In Monsey you can order a wide variety of greens that will be delivered to your door. Call ENGLE 845-352-9265.