You’ve probably seen microgreens at a farmer’s market or farm and restaurant. These little green plants look like sprouts, and are full of food. Growing microgreens at home is easy and offers many health benefits!
What are Microgreens?
Microgreens are small green plants, herbs, or other vegetables. Like sprouts, they are a source of nutrients and are full of beneficial enzymes due to their rapid growth. Although seeds are planted without soil and sprout seeds, microgreens rely on soil or other growing material.
Microgreens are popular in gourmet restaurants because of their unique taste and presentation. You don’t have to go to a fancy restaurant though to eat microgreens! Our local health food store sells them, but I usually grow my own microgreens because it’s cheaper.
They are so easy to grow that you can have a new lawn in your kitchen year round. One of the advantages of sprouting soils is their ability to grow bacteria (which is rare) because they grow in air, not soil. With microgreens you eat the stems and leaves, not the seeds and roots.
Is Microgreen Good For You?
In a word, yes. Studies show that microgreens contain 4-40% more micronutrients when compared to whole-grown herbs and veggies. Microgreen benefits include getting the fiber, minerals, and vitamins our cells need to thrive. And the benefits of microgreens do not stop there. You will also find antioxidants to fight free radical damage.
Microgreen varieties grow
The plants most commonly used to produce microgreens are:
- Lettuce
- Kale
- Spinach
- Radish
- Beet
- Watercress
- medicine
- Green leaf
- Cabbage
- Mustard
- Chia
- Sunflower
- Buckwheat
- Clover
- Kholabi
- Peas
Any plant that is completely edible (roots and leaves) can technically be used, but the above is the most common and tastes best. If you’re looking for the best microgreens for beginners, broccoli and radish stand out.
Can I grow microgreens in a lawn?
Yes, potting soil works well with microgreens, but it can be a bit messy. I like to mulch the soil to avoid unwanted pesticide residues. Potting soil is often mixed with fertilizer for faster blooming. Just make sure when you remove the microgreens that you don’t get dirt on it.
Another option is coconut or coco coir. Made from fibrous coconut fiber, it holds up to ten times more water and is also resistant to fungus. It doesn’t have a lot of nutrients in it so you can mix in a little fertilizer or use a 50/50 mix of soil and coco coir.
If you want to grow microgreens indoors without soil (hydroponically), then hemp seeds are a great choice. You can use hemp seeds to grow microgreens in water and plant the microgreens directly in that. For this tutorial though I’m focusing on growing on the ground (which can provide more food).
How to Grow Microgreens in a Mason Jar
You can grow seeds in pots, but you can also grow microgreens that way. Just follow the same process as below, but instead of using a shallow bag, use a wide brim. The downside to using pots is that depending on the size of the pot, you may not get many leaves and they may be difficult to harvest.
How to grow Microgreens in a tray
This is my favorite method. You just need a shallow, sturdy tray. Some people use plastic microgreen trays, but you can also use glass or compostable.
Here’s how to grow your own microgreens!
What you need to grow Microgreens at home
How to grow microgreens:
- Find a south-facing window with lots of sunlight or install a light bulb. I’ve found that grow lights under kitchen cabinets work well for countertops if you have the space to do so. During the warmer months, these can also be grown outdoors.
- Add an inch of potting mix to the bottom of a tray or shallow planter. You can also use a 50/50 mixture of soil and coco coir. Moisten the soil thoroughly.
- Spread the seeds evenly over the soil.
- Cover the fruit with a thin layer and sprinkle the surface with clean, dry water. I use a watering can.
- Place on a heating mat, if you use one, and under grow lights or near a sunny window.
- Water the seedlings a few times a day to keep the soil moist while you wait for the seedlings to sprout. You can also put a small fan on them to give them a gentle breeze, prevent mold, and promote growth.
- Greens are usually ready to harvest in 2-4 weeks, depending on the type of seed used.
- To plant another plant, remove the roots and turn or dump the entire tray in compost and fill with another soil mixture to replant. If you throw in the compost, some straggler seeds will often self-seed and produce their own after a few weeks.
- Use a kitchen knife to cut the microgreens off the ground level. Store in the refrigerator and wash immediately before use.
Tip: Planting the seeds overnight will speed up the germination time, and make it harder to spread them.
You will spread more seeds than you would if you planted the seeds to grow fully. Since they will only be 1-2 inches long and you want to bring as many as possible to each tray.
Diagnosing Microgreen problems is common
My seed will not grow – They may not get enough heat or it won’t be the right temperature. Microgreens are flexible, but the ideal soil for seeding is 60-75 degrees. The air around the ground should be between 60-70 degrees. Microgreens take 7-21 days before they are ready to harvest. Or your seed may be too old to grow.
Why do my buds hurt? – The root of the seed is usually empty, this does not mean that it is mold. If it is thin, does not wash, and grows on the surface, then it is mold.
There is mold growing on the floor – If you have a mold problem, this could be due to too much water or water issues. Your microgreen trays also need good ventilation to prevent fungal growth. Mixing some coco coir into the potting soil also helps improve drainage.
Do I need a grow light? – You do not need them, but they can help, especially in the darker winter days. If you don’t have a wood light, choose a sunny windowsill.
My tall microgreens are failing – If you use a source that is above the microgreens or is not good, it can make them get “leggy.” The plants will stretch far enough to reach the grow light.
Do Microgreens Regenerate When Cut?
Some seeds may give you a little yield after harvest, but not much. It’s best to stock up after you deliver and start fresh. Experts generally recommend not to use the same soil for microgreens because of the risk of disease and low yield. If you have a compost pile going in the backyard, then you can add some of your finished compost to your microgreen soil mix.
How to eat microgreens
You don’t need a special microgreens recipe to use them. They work well on top of any kind of salad and many dishes. Try them on top of some grain-free eggs benedict, a burger platter, or garnish for some soup. Microgreens can work on top of almost any savory dish!
Have you grown your own herbs or plants indoors? What’s your favorite way to use microgreens? Leave a comment and let us know!
