Mastering Microgreens: Growing Nutrient-Dense Mini Greens

Farming isn’t just about producing food — it’s about cultivating a deeper connection with the natural world and sharing that experience with others. At Crooked Pines Farm, we believe in the power of hands-on learning, where kids and adults alike can explore the wonders of the farm and discover the joys of growing their own nourishing foods.

One of our favorite activities is teaching people how to master the art of growing microgreens — those tiny, nutrient-packed greens that pack a big punch in the kitchen. Microgreens are the perfect introduction to the world of urban farming and home-scale food production, allowing anyone with a little space and some basic supplies to grow their own miniature marvels.

Benefits of Microgreens

Microgreens are the young, edible seedlings of various vegetables, herbs, and other plants. While they may be small in size, these little greens are mighty in their nutritional profile. Research has shown that microgreens can contain up to 40 times more vitamins and minerals than their fully-grown counterparts. This makes them a true superfood, packed with essential nutrients like vitamins A, C, and K, as well as minerals like iron, zinc, and magnesium.

But the benefits of microgreens extend beyond just their nutritional value. They also offer a diverse range of flavors, from the peppery kick of arugula to the aromatic notes of basil and cilantro. This versatility allows you to easily incorporate them into a wide variety of dishes, from salads and smoothies to soups and sautés.

Varieties of Microgreens

The world of microgreens is truly diverse, with hundreds of possible varieties to explore. Some of the most popular choices include:

Broccoli: Offers a mild, earthy flavor and a rich source of sulforaphane, a powerful antioxidant.
Kale: Delivers a delicate, slightly sweet taste and an abundance of vitamins A, C, and K.
Radish: Provides a zesty, peppery punch that adds vibrancy to any dish.
Pea Shoots: Boast a sweet, fresh flavor reminiscent of spring peas.
Basil: Lends an aromatic, fragrant touch with its distinctive, warm flavor.
Cilantro: Offers a refreshing, slightly citrusy taste that pairs well with a variety of cuisines.

The beauty of microgreens is that you can mix and match these different varieties to create your own custom blends, allowing you to experiment with flavors and textures to suit your personal preferences.

Nutritional Profile

As mentioned earlier, microgreens are nutritional powerhouses. Studies have found that they can contain up to 9 times more nutrients than their mature counterparts. For example, broccoli microgreens have been shown to contain significantly higher levels of sulforaphane, a compound linked to reduced inflammation and cancer risk, compared to full-sized broccoli plants.

This nutrient density is largely due to the rapid growth and development of microgreens. As these young seedlings strive to establish themselves, they pour a tremendous amount of energy into producing essential vitamins, minerals, and antioxidants. This “juvenile vigor” results in a concentrated nutritional profile that is often unmatched by their more mature relatives.

Growing Microgreens

One of the best things about microgreens is how easy they are to grow, even for the most novice gardeners. With just a few simple supplies and a small amount of space, you can cultivate your own microgreen oasis right at home.

Seed Selection

The first step in growing microgreens is to choose your seeds. As mentioned, there is a wide variety of options, from brassicas like broccoli and kale to herbs like basil and cilantro. When selecting your seeds, look for high-quality, organically-grown options from a reputable supplier. This will ensure that your microgreens are free of any harmful chemicals or contaminants.

Growing Conditions

Microgreens thrive in a controlled indoor environment, where you can provide the optimal growing conditions. Aim for a temperature range of 65-75°F and a relative humidity between 50-70%. A sunny windowsill may work, but supplemental grow lights are highly recommended to ensure your microgreens receive the necessary light intensity and duration for robust growth.

Harvesting and Storage

Depending on the variety, microgreens are typically ready to harvest within 7-21 days after sowing the seeds. When the first set of true leaves appears, it’s time to snip the delicate stems just above the soil line using a sharp pair of scissors or a microgreen harvesting knife.

After harvesting, your microgreens can be stored in the refrigerator for up to 5-7 days. To maintain freshness, gently pat them dry, place them in a resealable bag or storage container, and line the bottom with a paper towel to absorb any excess moisture.

Cultivation Techniques

Growing high-quality microgreens is all about creating the ideal growing environment. From the soil or substrate to the watering and feeding regimen, each aspect of the cultivation process plays a crucial role in the health and vitality of your microgreen crops.

Soil and Substrate

While microgreens can be grown in a variety of media, a well-draining, nutrient-rich potting mix or soilless blend is ideal. Look for a mix that contains ingredients like peat moss, vermiculite, and compost, which will provide the necessary moisture retention and nutrient availability. Avoid using heavy, dense soil, as this can lead to waterlogging and root rot.

Lighting Requirements

Adequate lighting is essential for microgreens. As mentioned, supplemental grow lights are highly recommended, even if you have a sunny windowsill. LED or fluorescent grow lights that emit the optimal red and blue wavelengths will ensure your microgreens receive the light spectrum they need to thrive.

Watering and Feeding

Proper watering is crucial for microgreens, as they have a relatively short growing cycle and can be sensitive to over- or under-watering. Use a gentle misting or bottom-watering technique to avoid disturbing the delicate seedlings. Additionally, incorporate a balanced, organic fertilizer into your growing medium to ensure your microgreens have access to the full spectrum of essential nutrients.

Microgreen Recipes and Culinary Uses

The beauty of microgreens is their versatility in the kitchen. These tiny greens can be enjoyed in a variety of ways, from adding a flavorful and nutritious boost to your favorite dishes to creating entirely new culinary masterpieces.

Salads and Garnishes

One of the most common uses for microgreens is as a salad ingredient or garnish. Their vibrant colors and bold flavors can instantly elevate a simple green salad or add a visually striking touch to soups, sandwiches, and even main dishes.

Juicing and Smoothies

Microgreens are also an excellent addition to juices and smoothies, where their concentrated nutrient profile can provide an instant nutritional lift. Try blending kale or broccoli microgreens into your favorite fruit-based smoothie for a green boost, or juice wheatgrass microgreens for a refreshing, energizing elixir.

Cooking with Microgreens

Don’t be afraid to get creative with microgreens in the kitchen. Sauté them briefly with vegetables, stir them into risottos or pasta dishes, or use them as a topping for pizzas, omelets, and more. Their delicate texture and bold flavors can elevate any meal, adding a touch of gourmet flair.

At Crooked Pines Farm, we believe that growing and enjoying microgreens is a wonderful way to connect with the natural world and nourish your body. Whether you’re a seasoned gardener or a complete beginner, mastering the art of microgreens can be a rewarding and enriching experience for the whole family. So why not give it a try and see how these tiny greens can transform your cooking and your health?