Knowledge base for microgreens growers

Grow Superfood Microgreens: Health Benefits & How-To Guide

  • By: admin61
  • Date: May 30, 2023
  • Time to read: 17 min.

Looking to grow superfood microgreens and add some green to your kitchen garden? Look no further than microgreens! These tiny plants, grown from seed leaves, are harvested at an early stage of growth, making them packed with nutrients and up to 40 times more vitamin-rich than their mature counterparts. They are a great addition to your vegetable garden and can also be used as herbs in your cooking.

Growing microgreens is an excellent way to start gardening and can be done indoors or outdoors, making it a great option for anyone looking to start a vegetable garden. With a variety of flavors, textures, and colors, microgreens can be used as a versatile ingredient in many dishes. Add them as a garnish or mix them into salads, sandwiches, and smoothies for an added nutritional boost. Additionally, microgreens are a great way to grow herbs in your gardens, providing you with fresh herbs all year round.

Microgreens have gained popularity in recent years due to their health benefits and culinary versatility. So what exactly are microgreens? They are young plants that are harvested just after the first leaves appear. Ready to get started gardening your own herbs and vegetables? Keep reading for tips on how to grow and use microgreens in your kitchen garden!

Health Benefits of Microgreens

Microgreens are tiny plants that pack a big punch. These young plants are harvested just a few weeks after germination and can be found in a variety of flavors, including arugula, kale, and radish. Incorporating microgreens into your diet can provide numerous health benefits. If you have a vegetable garden or kitchen garden, you can easily grow these microgreens for your salads. Gardening microgreens is a fun and easy way to add fresh greens to your diet.

Packed with Nutrients

Microgreens are a great addition to your vegetable garden and kitchen garden. They are densely packed with beneficial plant compounds, making them an excellent source of nutrients for your body. Studies have shown that some microgreens contain up to 40 times more nutrients than their mature counterparts, making gardening them a worthwhile endeavor. Eating a variety of microgreens from your garden can help ensure you’re getting all the essential vitamins and minerals your body needs.

Boosts Immune System

Eating microgreens from your vegetable garden can help boost your immune system and improve digestion. These tiny greens contain enzymes that aid in the breakdown of food, making it easier for your body to absorb beneficial plant compounds. Microgreens from your kitchen garden contain high levels of antioxidants which can help reduce inflammation in the body, making gardening a healthy and rewarding activity.

Reduces Risk of Chronic Diseases

Incorporating microgreens, a type of vegetable, from your own kitchen garden or gardening activities into your meals may also reduce the risk of chronic diseases such as heart disease and diabetes. Studies have shown that consuming microgreens from gardens can lower cholesterol levels and regulate blood sugar levels.

Promotes Healthy Weight Management

If you’re looking to manage your weight or lose some extra pounds, adding microgreens, a type of vegetable, to your diet may be beneficial. These tiny greens can easily be grown in a kitchen garden through gardening and are low in calories but high in fiber and nutrient levels, which helps keep you feeling full longer.

Anti-Cancer Properties

Studies have also shown that cultivating microgreens in a kitchen garden or home gardens can be a worthwhile use of time, as consuming these plants may have anti-cancer properties. Some researchers believe that the high levels of antioxidants found in microgreens grown in gardens may help prevent cancer cells from forming or spreading.

Nutritional Value of Microgreens vs Mature Vegetables

If you’re looking for a way to boost your nutritional intake, look no further than microgreens. These tiny plant greens are packed with nutrients and offer more benefits than their mature counterparts. Plus, they can be grown in gardens at any time. Here’s why:

Higher Nutrient Levels

Studies show that microgreens, a type of plant commonly grown in gardens, contain higher nutrient levels compared to their mature counterparts. In fact, some studies have found that microgreens have up to 40 times more nutrients than mature greens. This is because microgreens are harvested at an early stage of growth when they are still packed with nutrients.

Wide Range of Essential Vitamins and Minerals

Eating a variety of microgreens can provide a wide range of essential vitamins and minerals. Some popular plant varieties to grow in your garden include kale, broccoli, radish, and arugula microgreens. These greens are rich in vitamins A, C, E, and K as well as iron, calcium, magnesium, and potassium. Take the time to cultivate these nutritious greens in your own backyard.

Incorporating Microgreens into Your Diet

Incorporating microgreens into your diet is easy, especially if you have a garden. You can plant them and add them to salads or use them as a garnish on top of soups or sandwiches. You can also blend them into smoothies or juices for an extra boost of nutrition.

So why are microgreens better than vegetables? The answer lies in their nutrient density. Because they are harvested at an early stage of growth from the garden, they contain higher levels of nutrients compared to their mature counterparts.

Why are microgreens more nutritious than other vegetables? It all comes down to the timing of the harvest. By harvesting them earlier in the growth cycle from your garden, we can capture more nutrients in each bite.

Best Seeds for Microgreens Setup

Growing microgreens is a fun and easy way to add fresh, nutrient-rich greens to your diet, whether you have a garden or not. But choosing the right seeds for your microgreens garden setup can be overwhelming with so many options available. In this article, we’ll discuss the best seeds to use for your microgreens garden setup.

Choose seeds that are specifically labeled as microgreens

When selecting seeds for your microgreens garden setup, it’s important to choose varieties that are specifically labeled as “microgreens.” These seeds are typically smaller in size and have been selected for their ability to grow quickly and produce tender, flavorful shoots.

Opt for seeds that have a high germination rate

To ensure a successful harvest from your garden, it’s important to choose seeds that have a high germination rate for vegetable greens such as mature greens and microgreens indoors. Look for seed packets that indicate the percentage of seeds that will sprout. A higher germination rate means more of your seeds will grow into healthy plants.

Consider the flavor and texture of the microgreens when selecting seeds

Microgreens can be grown in a garden and come in a variety of flavors and textures, from spicy arugula to sweet pea shoots. When selecting seeds for your microgreens setup, consider what flavors and textures you enjoy most. Some popular options for garden microgreens include sunflower, broccoli, radish, and wheatgrass.

Look for seeds that are easy to grow and maintain

If you’re new to gardening and growing microgreens or don’t have a lot of time to devote to garden maintenance, look for seed varieties that are easy to grow and maintain in your garden. Some good options include kale, chard, beet greens, and lettuce.

Avoid using treated or coated seeds

Some seed companies sell treated or coated seeds designed to protect against pests or disease. However, these treatments can be harmful if ingested. To avoid any potential health risks, it’s best to stick with untreated seed varieties when growing vegetable greens, salad greens, mature greens or microgreens indoors.

Experiment with different seed varieties to find your favorites

One of the great things about growing microgreens in your garden is the variety of seeds available. Don’t be afraid to experiment with different seed varieties to find your favorites. You may discover new flavors and textures that you never knew existed!

When choosing seeds for microgreens, keep your garden in mind. Choose seeds labeled specifically for microgreens that are suitable for your garden. Opt for high germination rates to ensure a successful garden. Consider flavor and texture preferences that will work well in your garden. Look for easy-to-grow varieties that will thrive in your garden. Avoid treated or coated seeds that may harm your garden. Don’t be afraid to experiment with different seed varieties that will complement your garden.

If you’re wondering what microgreens to grow or where to get seeds for microgreens, check out your local garden center or online seed retailers like Johnny’s Selected Seeds or Baker Creek Heirloom Seeds. With a little experimentation and some patience, you’ll soon be enjoying fresh, flavorful microgreens right from your own home!

Container Selection and Preparation for Growing Microgreens

Growing microgreens in a garden is a fun and easy way to add fresh, healthy greens to your meals. Whether you have limited space or plenty of room in your garden, there are container options that can work for you. In this section, we’ll discuss the best container options for growing microgreens in your garden and how to prepare them for planting.

Raised Beds

If you have a garden with plenty of outdoor space and want to grow a large quantity of microgreens, raised beds are an excellent option. Raised beds allow you to control the soil quality and drainage while also providing ample space for your plants to grow. When selecting a raised bed for your garden, look for one that is at least 6 inches deep and made from untreated wood or food-grade plastic.

To prepare your raised garden bed for planting, remove any weeds or debris from the area. Fill the garden bed with a mixture of potting soil and compost, moisten it thoroughly, then sprinkle your seeds over the surface. Cover lightly with soil, mist with water using a spray bottle, and keep the soil moist until your microgreens begin to sprout.


Containers such as plastic trays or shallow dishes are ideal for growing microgreens in your garden if you have limited space. They’re easy to move around and can be placed on windowsills or other sunny spots in your garden. When selecting containers for your garden, look for ones that are at least 2 inches deep with drainage holes in the bottom.

Before planting garden or vegetable greens in containers, they should be thoroughly cleaned and disinfected to prevent harmful bacteria or fungi growth. To clean them properly, ensure the mature greens are removed, and follow these steps.

  1. Rinse out any debris.
  2. Soak mature greens from the garden in a solution of 1 part bleach to 9 parts water.
  3. Scrub well with a brush.
  4. Rinse again thoroughly.

Once your garden containers are clean and dry, fill them with a mixture of potting soil and compost that has been moistened before planting your seeds. After planting, use a spray bottle to gently mist the garden soil surface with water and keep it moist until your microgreens begin to sprout.

Harvesting and Storing Microgreens

After your garden microgreens have reached the desired height (usually 1-2 inches), they’re ready to be harvested. To harvest them:

  1. Use scissors or sharp kitchen shears to cut the garden greens just above the soil line.
  2. Rinse them thoroughly under cool running water.
  3. Pat dry with a paper towel or clean kitchen towel.
  4. Store in an airtight container in the refrigerator for up to a week.

Growing Microgreens in a Jar

Growing microgreens in a jar is another fun and easy option that requires minimal space. To grow microgreens in a jar:

  1. Soak seeds overnight in water.
  2. Drain off excess water and place seeds at the bottom of the jar.
  3. Cover with cheesecloth or mesh screen held on by an elastic band.
  4. Rinse twice daily with water using a spray bottle, making sure not to overwater.
  5. Once your microgreens have reached the desired height, harvest them as described above.

Watering and Covering Microgreen Seeds

Watering microgreen seeds is crucial for their growth. However, it’s important to strike a balance between providing enough water and overwatering, which can lead to mold growth. In this section, we’ll discuss the best practices for watering and covering microgreen seeds.

When to Water Microgreens

It’s important to keep the soil moist during the germination process. After planting your microgreen seeds, you should water them lightly with a spray bottle or watering can. You can also cover the seeds with a damp paper towel to help keep them moist during germination.

Once your microgreens have sprouted, you should continue to monitor the moisture levels of the soil. Depending on the temperature and humidity in your growing area, you may need to water your microgreens once or twice a day.

How Often Do Microgreens Need Water?

The frequency of watering will depend on several factors such as temperature, humidity level, type of soil used, and size of container used. Generally speaking, it’s better to water lightly but more frequently rather than drenching the soil all at once.

As mentioned earlier, during germination process it is important that you keep the soil moist without overwatering as this can cause mold growth. Once your microgreens have sprouted and grown their first set of true leaves (usually within 5-7 days), they will require more frequent watering but still be careful not to overdo it.

When To Uncover Microgreens

You should remove any covering such as paper towels from your microgreens once they’ve begun to sprout. This is usually after 2-4 days depending on variety and growing conditions.

After removing any covering material from your microgreens make sure that you provide adequate light so that they can grow properly.

How To Grow Microgreens Without Soil

Growing microgreens without soil is possible using materials like coconut coir, vermiculite, or even paper towels. These materials can be used as a growing medium and will need to be moistened regularly.

When using these materials as a growing medium, it’s important to monitor the moisture levels closely. You should also make sure that you provide adequate light so that your microgreens can grow properly.

Why Are My Microgreens Falling Over?

If your microgreens are falling over it could be due to several reasons such as lack of light, overcrowding, or overwatering. Make sure that your microgreens are getting enough light and space to grow. Also, check the moisture levels of the soil and adjust watering accordingly.

Why Are My Microgreens Molding?

Mold growth on microgreens is usually caused by overwatering or high humidity levels. To prevent mold growth make sure that you’re not overwatering your microgreens and maintain proper ventilation in your growing area.

Quick Growth from Seed to Harvest with Proper Care

Growing microgreens can be a fun and rewarding experience, especially when you see them grow from seed to harvest in just a matter of days. With proper care and attention, you can achieve quick growth and enjoy fresh microgreens in your meals. Here are some tips on how to grow microgreens successfully.

Starting with Seedlings

To begin growing microgreens, start by planting seeds in a garden bed or container with well-draining soil. Keep the soil moist but not waterlogged, as too much water can cause the seeds to rot before they have a chance to germinate.

Once the seeds have sprouted, provide adequate light for the seedlings to grow properly. You can use a grow light or place them near a sunny window. The first set of leaves that appear on a seedling are called seed leaves, while the second set are known as true leaves.

Proper Care for Mature Plants

As your microgreens continue to grow, it’s important to monitor their progress regularly. Regular watering is essential for healthy growth and development of the plants. Be sure not to overwater or underwater them.

Harvesting should be done when the microgreens have reached their mature plant size, which varies depending on the crop. To harvest your microgreens, simply cut them at the base with scissors or shears.

Proper care during the growing process, including regular watering and monitoring for pests such as aphids or spider mites, can help ensure a successful crop of microgreens.

Frequently Asked Questions

When do I harvest my microgreens?

You should harvest your microgreens when they reach their mature plant size, which varies depending on the crop. This could be anywhere between 7-14 days after planting.

Where do I begin when growing microgreens?

Start by planting seeds in a garden bed or container with well-draining soil and keeping it moist but not waterlogged. Provide adequate light for the seedlings to grow properly, and monitor their progress regularly.

Flavors and Uses of Microgreens in Diet

Microgreens are tiny plants that pack a punch of flavor and nutrition. These little greens come in a variety of flavors, ranging from mild to spicy, making them an excellent addition to any dish. Here are some ways you can use microgreens to add flavor and nutrition to your diet.

Using Microgreens for Flavor

Microgreens are an excellent way to add a burst of flavor to your meals. Some popular microgreen flavors include arugula, basil, cilantro, and radish. These tiny greens can be added to salads, sandwiches, and even smoothies for an extra kick of flavor.

One great way to use microgreens is as a garnish. Adding a handful of microgreens on top of your dishes can add color and flavor that will make your meal look more appetizing. Chefs also use microgreens as a key ingredient in dishes such as pesto or microgreen salads.

Enhancing the Taste with Microgreens

Due to their concentrated flavor, using just a little bit of microgreens can go a long way in enhancing the taste of your dish. For example, adding some peppery arugula microgreens on top of your pizza or sandwich can make it taste much better without adding too many calories.

Another way chefs use microgreens is by blending them into sauces or dressings. This not only adds flavor but also boosts the nutritional value of the sauce or dressing.

Where Can You Use Microgreens?

Microgreens can be used in almost any dish where you want to add some extra flavor or nutrition. They work well in salads, sandwiches, wraps, burgers, pizzas, smoothies, soups – the possibilities are endless!

If you’re looking for some inspiration on how to use microgreens in your cooking, here are some ideas:

  • Add some cilantro microgreens on top of your tacos
  • Mix some arugula microgreens into your pasta sauce
  • Top your avocado toast with some radish microgreens
  • Add some basil microgreens to your caprese salad

Who Uses Microgreens?

Microgreens are popular among chefs, foodies, and health enthusiasts. Chefs love to use them as a garnish or ingredient in their dishes because of their unique flavor and texture. Foodies love to experiment with different flavors and use them in creative ways.

Health enthusiasts appreciate the nutritional value of microgreens. They are packed with vitamins, minerals, and antioxidants that can help boost your immune system and improve your overall health.

How to Use Microgreens in Recipes?

Using microgreens in recipes is easy! Here are some tips:

  • Rinse the microgreens thoroughly before using them.
  • Pat them dry with a paper towel or clean cloth.
  • Add them at the end of cooking or just before serving to preserve their flavor and texture.
  • Store them in an airtight container in the refrigerator for up to five days.

Photos and Projects of Growing Microgreens at Home

Are you looking for a fun and rewarding project to do at home? Look no further than microgreens! These tiny, nutrient-packed plants are easy to grow indoors and can be used in a variety of recipes. Here are some tips and ideas for growing microgreens at home.

How to Grow Microgreens Indoors

Growing microgreens indoors is easy, even if you don’t have a lot of space or special equipment. All you need is a container, some soil or growing medium, and your seeds of choice.

  1. Choose your container: You can use anything from plastic trays to recycled containers like egg cartons or takeout boxes. Just make sure there are drainage holes so excess water can escape.
  2. Add your growing medium: Soil is the most common medium for growing microgreens, but you can also use coconut coir or other alternatives.
  3. Sprinkle your seeds: Spread your seeds evenly over the surface of the soil or growing medium.
  4. Water lightly: Use a spray bottle to mist the seeds with water until they’re just damp.
  5. Cover and wait: Cover the container with plastic wrap or another cover to keep moisture in until sprouts appear (usually within 2-3 days).
  6. Remove cover and let them grow: Once sprouts appear, remove the cover and place your container in a sunny spot (or under grow lights) where they can continue to grow.

How to Make Microgreens at Home

Making microgreens at home is not only easy but also cost-effective compared to buying them from grocery stores regularly.

  1. Choose your seeds: Some popular choices include broccoli, radish, sunflower, pea shoots, arugula, and kale.
  2. Soak overnight: Soak your seeds overnight in water before planting them.
  3. Plant as usual: Follow the steps above for planting into a container with soil or growing medium.
  4. Harvest: Once your microgreens are about 1-2 inches tall, you can harvest them by cutting the stems just above the soil line with scissors.

Where to Grow Microgreens

Microgreens can be grown anywhere indoors where they can get enough light, including on windowsills, kitchen counters, and even in closets under grow lights. If you’re short on space, consider using vertical growing systems or shelving units to maximize your growing area.

Recipes Using Microgreens

Microgreens add a fresh burst of flavor and nutrition to any recipe. Try adding them to salads, sandwiches, wraps, smoothies, and more. Here are some recipe ideas:

  • Avocado toast with microgreens
  • Quinoa bowl with roasted vegetables and microgreens
  • Spring rolls with shrimp and microgreens
  • Smoothie bowl topped with microgreens

Urban Cultivators for Growing Microgreens

If you want to take your indoor gardening game to the next level, consider investing in an urban cultivator. These specially designed indoor gardens allow you to grow a variety of plants year-round in a compact space. They come in different sizes and styles depending on your needs.

How to Grow Microgreens at Home Without Soil

Did you know that you can also grow microgreens without soil? Here’s how:

  1. Choose your growing medium: Options include coconut coir mats or hydroponic systems.
  2. Soak seeds overnight: As usual for planting.
  3. Place seeds on the growing medium: Spread seeds evenly over the surface of the mat or hydroponic system.
  4. Water lightly: Mist seeds until damp.
  5. Cover and wait: Cover with plastic wrap until sprouts appear (usually within 2-3 days).
  6. Remove cover and let them grow: Once sprouts appear, remove cover and place in a sunny spot (or under grow lights) to continue growing.

Incorporating Microgreens into Your Diet for Concentrated Nutrition

Now that you know the health benefits and nutritional value of microgreens, it’s time to start incorporating them into your diet for concentrated nutrition. With the right seeds, container, and care, you can easily grow your own microgreens at home.

Start by selecting the best seeds for your microgreen setup. Look for organic, non-GMO seeds from a reputable source. You can choose from a variety of options such as broccoli, kale, radish, and sunflower.

Next, select a container that is shallow with good drainage. You can use trays or even repurpose containers like takeout boxes or egg cartons. Make sure to prepare the container by filling it with soil or growing medium.

When planting your microgreen seeds, make sure to water them lightly and cover them with a lid or plastic wrap until they germinate. Once they start to sprout, remove the cover and continue watering regularly.

With proper care, you’ll see quick growth from seed to harvest in just a few weeks. Once harvested, microgreens can be used in a variety of ways in your diet such as adding flavor and nutrition to salads or sandwiches.

Don’t just take our word for it – check out photos and projects of growing microgreens at home on social media platforms like Instagram or Pinterest.

So what are you waiting for? Start growing your own microgreens today and enjoy all the concentrated nutrition they have to offer!

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