by Lori Rose
The first time I heard the term “microgreens” I thought it was just a trendy new word for “sprout”. Nope. Not only are they grown and harvested differently, but microgreens are easier to grow and better for your health than sprouts. Sprouts are grown in dark, wet conditions, which according to the FDA can harbor pathogens such salmonella and E. Coli. Microgreens need soil or a soil substitute, sunlight, and good air circulation, reducing the risk of food borne illnesses. But the real reasons to grow microgreens are that they are fun to grow and delicious to eat.
Microgreens are simply seedlings of vegetables, herbs or salad greens that are harvested well before they grow to maturity. They are bigger than sprouts, which are harvested as soon as the seed germinates, but smaller and younger than baby greens, which are harvested later when the plants are about three inches tall with several fully grown leaves. Microgreens can be grown and harvested year-round for salads, garnishes, soups, eggs, or any dish that can use a little extra zing.
Use microgreens in the kitchen just as you would use their fully grown counterparts, but expect the flavors to be stronger and fresher.
Try: cilantro on tacos, burritos, or in salsa, basil on top of a plate of spaghetti or in bruschetta, chives on potatoes or in sour cream, mustards on hot dogs, lettuces as sandwich toppings, mints in hot or iced tea, mixed herbs in cream cheese, kale in fruit smoothies, basil or chives infused in oil or vinegar, any microgreen in stir fries or sushi. Don’t limit these flavor-filled little plants to garnishes and salads, be creative. The results may surprise you.
Microgreens are an easy, fun and flavorful way of getting your vegetables in your diet. They are very nutrient dense, and can contain up to forty percent more phytochemicals (beneficial nutrients) than their fully grown counterparts. Although the nutrients vary from plant to plant, in general microgreens are rich in potassium, iron, zinc, magnesium and copper, as well as polyphenols and other antioxidants. Polyphenols especially have been shown to help reduce the risk of heart disease, Alzheimer’s, diabetes and certain cancers. They also help lower blood pressure and LDL cholesterol. Since there is very little risk in eating microgreens, why not give them a try? Just be sure to use high quality seeds and growing medium to prevent bacteria growth.
This is the perfect season to create a micro farm for microgreens since they will grow well in any sunny location indoors, and we can all use a little pick-me-up this time of year. Start with a shallow container such as a small window box planter, a tray that held summer annuals, a windowsill seed-starting greenhouse (available online or at a home improvement store), or my personal favorite—plastic take-out containers with lids. Poke about five holes in the bottom of the container for drainage, and then fill it with potting mix, seed starting mix, or any other sterile and fertile soil substitute such as peat moss. Leave about one inch between the soil and the top of the container.
Use seeds left over from last growing season, or scour seed catalogs for fun or unusual seeds. Popular seeds for growing microgreens include arugula, cilantro, basil, beets, celery, chard, chives, cress, fennel, kale, lettuces, mints, mustards and parsley. Some seed companies have created mixes specifically to grow as microgreens. Or try seeds packaged as mesclun, a mixture of several varieties of salad greens. Some seed mixtures are packaged according to flavor. Mild mixes may include cabbage, Pak choi, kale and kohlrabi; spicy mixes may include mustard, arugula and cress. Or create your own mixtures, using different varieties of lettuces for a mild flavor or varieties of mustards for a spicy flavor.
Sprinkle the seeds densely (about 1/8 inch apart) on top of the soil. Seeds for microgreens can be sown close together because they will only grow for a few weeks, until they are one to two inches tall. Gently sprinkle a thin layer (not more than 1/4 inch) of soil over the seeds, and water them in with a fine mist from a spray bottle. Fill the drip tray (use the lid of the takeout container) with water and let it stand for 10 minutes. Then empty the drip tray and put it back under the container. Water every few days, from the top with a sprayer and also from below to prevent damping off, a condition where seedling stems rot at the soil line.
Place the container in a sunny location. Create another microgreen micro farm one week later for a continuous harvest. When the seedlings peek out from the soil, check them daily. They will grow quickly. It’s time to harvest your microgreens when the second set of leaves form.
Harvesting microgreens is easy and fun. Most seedlings will be ready to harvest seven to ten days from when the seed was sown. The first leaves to emerge are called “cotyledon leaves” and may look different from the true leaves, which will emerge next. Harvest the little plants when the first true leaves have fully opened and spread. Simply slip a pair of scissors between the leaves and the soil and snip the little stems. Gather up the leaves, and use them as soon as possible; they don’t keep for long. Store unused microgreens in a loosely closed plastic bag in the refrigerator for a day or two. Basil must be used right away. After the harvest pull out the stems and roots left behind in the growing container, then start again with a little more soil and new seeds.
As with growing any plant, sometimes microgreens just don’t grow well. Here are some common issues and solutions: Poor or no germination can happen when the seeds are too old, or they are not getting enough moisture. To test seeds, wrap some in a moist paper towel. If they don’t germinate within 2 to 4 days or if only a few germinate, try new seeds. If the greens are yellowish, they are probably not getting enough light. Try moving them to a sunnier location or using a grow light. Mold in the planting mix can be caused by poor airflow, overwatering, or too much humidity. Remove and discard the moldy section and allow the planting mix to dry for a couple of days. Just be sure not to mistake tiny white root hairs for mold.
Microgreens are surprisingly flavorful, and taste similar to their fully grown counterparts. Try mixing several varieties together to create unique flavor combinations. Their fresh, delicate appearance will add beauty, color and texture to imaginative food presentations. Or simply sprinkle them on top of store-bought salad greens to add home grown freshness, and pretend it is springtime.
Lori Rose, the Midnight Gardener, is a Temple University Certified Master Home Gardener and member of GardenComm: Garden Communicators International. She has gardened since childhood and has been writing about gardening.