Microgreens: The New Mega-Nutrient Source

By Traci P.

Food companies are always searching for the next big ‘superfood’, and many of us are intrigued at the thought of getting more – and better - nutrients into our bodies. Now, with a few seeds and some soil for sprouting, you could have the best source of mega-nutrients growing on your windowsill within a week!

Microgreens are one of the most healthful and least expensive superfoods in the world. Although these tiny nutrient-packed greens have a short shelf life, and aren’t available in most grocery stores, they are quite easy to grow yourself.

Steps to grow your own microgreens indoors year-round:

• Purchase some organic broccoli, radish, beet, and/or mustard seeds

• Choose a sunny spot, such as a windowsill, that gets at least 6 hours of sunlight per day

• Set out a shallow tray (about 1 inch deep), and spread a thin layer of organic potting soil in the tray

• Scatter your selected seeds, and then cover with another thin layer of soil

• Using a bottle with a mist setting, spray/mist the soil daily to keep the seeds continually moist

• Continue misting daily for one to two weeks. When microgreens have reached 2 to 3 inches in height, cut them just above the soil line. Rinse thoroughly before eating

• Then repeat the process, for a continual supply of microgreens. Just start a new tray each week, as you rotate the fully grown greens out

According to research, the most nutrient-dense of all microgreens come from the seeds of red cabbage, radish, cilantro and amaranth. On average, the greens contain up to 40 times as many nutrients as the full-grown version of the vegetable!

This statistic alone would encourage anyone to want to add microgreens to their diet. But even more appealing is the fact that microgreens have a much milder flavor than the ‘adult’ version of their vegetable. So, many people prefer to eat their veggies in ‘micro’ form.

Here are some ways to use microgreens in your daily diet:

• Add to soups and stews

• Sprinkle generously on salads

• Add a few to your green smoothies

• Load them on your sandwiches and wraps

• Use as a substitute or accompaniment to lettuce on burgers or tacos

• Toss them into your omelets, quiches, and scrambles

If you’d like to learn more about growing salad greens indoors, check out the following: Year-Round Indoor Salad Gardening by Peter Burke