10 Essential Microgreens To Sow, Grow & Self Nourish!
Microgreens are extremely popular for anyone looking for the ultimate in nutrition with very little required effort and are a perfect option for those looking to grow year round inside, and weather permitting, outside in containers.
Microgreens are considered a ‘superfood’ - they are super high in nutrition despite their teeny size, and can be eaten with or on almost anything, and make an excellent addition to salads, soups, and sandwiches. Microgreens are used as a garnish dishes or added to smoothies, juices, and other blends to add flavour and pack a nutrient rich punch!
Microgreens can be easily grown in a home environment, which is another reason why they are so popular. There are hundreds of types of nutritious microgreens to grow and eat.
Microgreens can be grown from any type of herb or vegetable seed and are all nutritious, and some more than others, as some microgreens have higher levels of vitamins or minerals. Cilantro, green daikon radish, and red cabbage, for example, have the highest amounts of vitamins C, K, and E compared to 21 other varieties of microgreens according to the US Department of Agriculture (USDA).
Are Microgreens Sprouts?
Microgreens differ than sprouts as they have a longer germination period and do not require full immersion in water to grow. Microgreens are simply smaller vegetable greens (compared to fully matured greens); they maintain a small size but are packed with many essential nutrients.
All microgreens are grown using either soil or use of a hydroponic system. Hydroponics is a water based method for growing plants in a nutrient rich solution that does not use soil; the roots are supported by inert medium such as rock wool, clay pellets, perlite or vermiculite. This is said to allow the roots to be in direct contact with the nutrient solution and has access to oxygen which is essential for proper growth.
If you choose to use soil, it’s important to calculate the seeding rate for best results.
- Seeding rate = the number of germinating seeds plus their weight.
Microgreens can be grown in any type of container; the best option is one that will provide air and moisture without too much or too little of either. There is a universal growing guideline for growing microgreens, each one may require a specific method over another. The germination and harvest rate also differs from one microgreen to another.
Bumbleseeds Choice for The 10 Best Essential Microgreens:
- SUNFLOWER
Sunflower microgreens are one of the best foods to add to your diet to benefits your overall health and wellbeing, and they are highly nutritious:
- Lowers blood cholesterol
- Regulates hormones
- Provide essential amino acids
- High content of Vitamins A, B, D and E
- Contain Beta-Caretone, Lutein, Calcium, Iron, Magnesium, Potassium, and Phosphorus
- Sunflower microgreens are low in calories.
Soaking: YES; 12 hours (8-24 hrs recommended)
Germination: typically within 1-2 days
Harvest: 7 to 10 days
Tips: The average seeding rate for sunflower microgreens are about 125 grams, this is based on a 10” by 20” tray. This number may vary is you are using a bigger or smaller growing medium or tray.
- RADISH
Radish microgreens are relatively easy to grow. Also known as daikon and oriental. Radish microgreens have a mild spicy and/or peppery flavour.
Radish microgreens are:
- Contain potassium,
- High in dietary fibre
- Relieve occasional constipation.
- High in vitamins A, B, C, E, and K as well as carotene.
- Other nutrient contents are folic acid, niacin, iron, phosphorus, pantothenic acid, calcium, magnesium, and zinc.
Soaking: NO
Germination: typically within 4 days
Harvest: 8 to 12 days
- ARUGULA
Arugula microgreens are an excellent addition for salads or leafy dishes – in both taste and appearance. Also known as rocket or rucula, arugula microgreens, and share the same bitter peppery taste as mature rocket.
Arugula microgreens also provide several nutritional and health benefits:
- provide antioxidants
- packed full of vitamin C
- good source of copper and vitamins A, and K
- helps to lower blood pressure
- promotes healthy bone development
- detoxifies food
- contains glucosinolates (GSLs) ascorbic acid ( Vitamin C) and phenols believed to help fend off toxins and environmental stress.
Soaking: NO
Germination: typically within 5 days
Harvest: 10-14 days
Tips: Do not overwater; grows better in low moisture environs.
- BROCCOLI
Broccoli provide the same nutritional value, if not more, than the mature vegetable. Broccoli microgreens have a slightly bitter, milder taste compared to mature broccoli, and are even better due to the rich presence of a compound called sulforaphane - the reason behind its slightly bitter taste. Sulforaphane is a chemical compound normally found in broccoli and other vegetables such as cabbage and brussel sprouts.
Research surrounding sulforaphane shows that the compound can target the multiplying of cancer cells and many believe it is somewhat effective in preventing cancer, however, any evidence given has been insufficient to date. Broccoli microgreens should not be heated or cooked as the sulforaphane is a heat-sensitive compound.
In addition to sulforaphane, broccoli microgreens are:
- High in vitamins A, C, and K, protein
- Are preventative towards a number of health conditions including Alzheimer’s, osteoporosis and cancer prevention.
Soaking: NO
Germination: typically within 4 days
Harvest: 9 to 14 days
5: BEETS
There are three different types of beet microgreens:
- Bull’s Blood
- Early Wonder Tall Top
- Yellow
Bull’s Blood is a very popular types of beet to grow as a microgreen; this variety produces microgreens with a vibrant red color (like the deep red color mature beets are known for).
Beet microgreens provide multitudes of nutritional benefits and may serve as a better alternative for those that do not enjoy the earthy taste of mature beets. Beet microgreens are less earthy tasting and are sweet.
Beet microgreens are:
- High in vitamins K, C, and E
- Helps rid the body of harmful toxins while providing powerful antioxidants
- Can reduce stress
- Temporarily relieves headaches and bodily ailments
- Reduces the risk of cardiovascular disease and diabetes
- Low in fat
- Rich in fiber, iron, nitrate, folic acid, minerals, and vitamins.
- Beets are also loaded with powerful antioxidants and nitrates.
Soaking: YES; 4-8 hrs.
Germination: typically within 5 days
Harvest: 11 to 20 days
Tips: recommended medium for growing beet microgreens is in soil or coconut coir.
Kale microgreens are a great alternative to mature kale; microgreens have a slightly bitter and mild taste similar to spinach or broccoli. Kale is considered to be one of the best nutrient dense foods and is one of the most popular microgreens.
Health benefits of kale microgreens are:
- High in vitamins A, C, K1 and B6, and are great for the skin
- High in antioxidants
- Extremely low in
Soaking: NO
Germination: typically within 4 days
Harvest: 9 to 10 days
Tips: recommended medium for growing kale is hydroponics
Cilantro, and also known as Coriander, is a fantastic microgreen that is very similar to its mature counterpart as it also has a strong citrusy taste.
Cilantro microgreens are:
- High in vitamins A, B, C, and K.
- Contain sufficient amounts of calcium, iron, potassium, and zinc.
- Cilantro microgreens will help support bone development, and vision health
- Lowers blood sugar
- Packed with antioxidants that assist in immune boosting, anticancer, anti-inflammatory, and neuroprotective effects.
Cilantro microgreens have a much longer growth rate compared to some of the other faster-growing microgreens. Seeds are available as either complete seeds or split.
Soaking: NO - if seeds are split; if not, soak for 4-8 hrs.
Germination: typically within 4 to 6 days
Harvest: 17 to 20 days
Tips: For best results, place seeds in a cooler environment (below 70 degrees Fahrenheit or 21 degrees Celsius); best medium for growing cilantro microgreens is to use soil or coconut coir.
Basil microgreens have a unique taste and texture, and are available in many different varieties. Tastes range from sweet, cinnamon-like, to spicy, and zesty. Several types of basil include lemon, cinnamon, Genovese and Thai.
Basil microgreens are:
- High in polyphenols and vitamins K.
- Provide anti-inflammatory properties
- Aid in regulating digestive and other natural bodily functions.
- Widely utilized in traditional Chinese medicine, Ayurvedic medicine, and other holistic medical systems and has many benefits that support overall health.
- Rich in polyphenols that assist with gut health and overall health by reducing oxidation and inflammation
Soaking: NO
Germination: typically within 5 days
Harvest: 12 to 16 days
Tips: Plant seeds directly into a soil medium and lightly moisten.
Amaranth microgreens are nutrient dense and earthy tasting, and comes in many different colours. Amaranth microgreens are excellent for overall health, and grow and sprout quickly
Some nutritional and health benefits of amaranth include:
- High in vitamins A, C, and E
- Contains dietary fiber, calcium, and potassium amongst many other minerals
- Promotes healthy digestion
- Speeds up the metabolism
- Prevents heart disease
- Packed with manganese, and exceeds daily nutrient needs in just one serving. Manganese is especially important for brain function and believed to protect against certain neurological conditions.
- Rich in magnesium - an essential nutrient involved in nearly 300 reactions in the body including DNA synthesis and muscle contraction
Soaking: NO
Germination: typically within 5 days
Harvest: 14 to 18 days
Tips: Amaranth microgreens tend to take longer to grow and should be kept in low-light environments. For this reason, this microgreen is a little harder to grow for beginners
Mustard microgreens are one of the best nutritious foods and is available in many different varieties each with their own unique texture and taste ranging from sweet, mild or spicy.
Mustard microgreens are:
- High in vitamins A, B6, C, E, and K
- Promotes healthy vision, heart, and shown to contain anti-cancer compounds.
- Rich in important plant compounds and micronutrients, specifically vitamins A, C, and K necessary for eye and heart health, as well as anticancer and immune-boosting properties.
Soaking: NO
Germination: typically within 3 days
Harvest: 8 to 12 days
Tips: mustard seeds grow best in soil or a hydroponic medium.
Microgreens are an excellent addition for anyone looking to improve their overall health, digestion and also to boost your immunity. Microgreens are packed with nutrition, and despite their small size, they often contain a higher level of nutrients than their mature vegetable versions! There are more than a hundred or so different types of microgreens, and we know microgreens are a smart addition to any diet. We hope you love our choice for the 10 MOST essential microgreens to sow, grow and eat your way to a healthier you!
