When it comes to living a more sustainable life, microgreens are a great way to boost your diet with fresh, nutrient-rich greens that you can easily grow right at home. These tiny seedlings from vegetables and herbs carry a lot of nutrients, sometimes even more than the fully grown plants. Plus, they’re simple to grow, making them a perfect addition to your breakfast. They add flavor, color, and a whole lot of nutrients to your meal.
Why Grow Microgreens?
Microgreens are versatile. You can grow them indoors, all year round, and you don’t need much space to do it. You can grow all kinds of microgreens, from kale and arugula to cilantro and radishes. Each type has its own unique flavor, from spicy to sweet, so you can switch it up and keep things interesting.
Nutritionally, microgreens are packed with vitamins like A, C, E, and K, along with important antioxidants. Some studies even show that microgreens can have up to 40 times more nutrients than their fully grown versions. That means even a small handful can really contribute to your daily vitamin intake.
Growing your own microgreens is also a step towards sustainability. By growing them at home, you cut down on the carbon footprint that comes with transporting greens from farms to your table. You also avoid using plastic packaging and reduce the energy costs that come with commercial production.
How to Grow Microgreens at Home
Pick Your Seeds: Start with seeds that you like to eat. Popular choices include broccoli, radish, mustard greens, and basil.
Set Up Your Growing Tray: Use a shallow tray with drainage holes. Fill it with about an inch of soil or a growing medium like coconut coir or vermiculite.
Plant the Seeds: Sprinkle the seeds evenly across the surface of the soil. Press them gently into the soil, but don’t cover them up completely. They need light to grow.
Water and Cover: Mist the seeds with water and cover the tray with a lid or plastic wrap to create a greenhouse effect. Place the tray in a sunny spot, like a windowsill.
Keep Them Moist: Make sure the soil stays moist by misting it with water daily. After a few days, you’ll see the seeds start to sprout.
Harvest: Your microgreens will be ready to harvest in about 7-14 days, depending on the variety. They should be about 1-3 inches tall and have their first true leaves. Use scissors to cut the greens just above the soil.
Store and Use: Store your harvested microgreens in the refrigerator and use them within a week. You can add them to salads, sandwiches, smoothies, or use them as a garnish on different dishes.
Recipe: Microgreen and Avocado Toast
Ingredients:
1 slice of whole-grain bread
1/2 ripe avocado
1/2 cup fresh microgreens (like arugula or radish)
1 tbsp lemon juice
Salt and pepper to taste
Optional: A sprinkle of red pepper flakes or a drizzle of olive oil
Instructions:
Toast the Bread: Start by toasting your slice of whole-grain bread until it’s golden and crisp.
Prepare the Avocado: In a small bowl, mash the avocado with a fork. Add lemon juice, salt, and pepper to taste.
Put It All Together: Spread the mashed avocado onto the toast. Pile on the fresh microgreens.
Add Some Extras: If you like a bit of heat, sprinkle on some red pepper flakes, or drizzle a little olive oil for extra flavor.
Enjoy: Sit down and enjoy your microgreen and avocado toast as a tasty, nutrient-packed start to your day.
For more ways to eat sustainably, Check out my services: Sustainable Nutrition
Comments