When transitioning to a vegetarian, vegan, or plant-based diet, there are many proteins substitute available to help you get the proper nutrients. Microgreens, young plants harvested early, provide concentrated nutrients.
Here’s a list of nutrient-dense microgreens substitutes, with their benefits:
- Broccoli Microgreens
Benefits: High in sulforaphane, which supports detoxification and may help prevent cancer. - Clover Microgreens
Benefits: Rich in vitamins A, C, and K. Supports detoxification and hormonal balance. Promotes heart and bone health. - Alfalfa Microgreens
Benefits: High in vitamins A, C, E, and K. Improves digestion and heart health. Supports detoxification and antioxidant protection. - Kale Microgreens
Benefits: Rich in vitamins C, K, and A, and loaded with antioxidants for immune support and bone health. - Sunflower Microgreens
Benefits: A good source of healthy fats, protein, and vitamin E for skin health. - Pea Shoots
Benefits: Rich in vitamin C, A, and folate, promoting immune function and cellular growth. - Radish Microgreens
Benefits: Packed with antioxidants and supports digestion.
These nutrient-dense microgreens are excellent for enhancing overall well-being, providing vitamins, minerals, detoxification, and antioxidants essential for energy, immune support, and cellular health.
How to Grow Microgreens
Growing microgreens at home using a mason jar is a simple and rewarding way to add fresh, nutrient-dense greens to your meals.
Here’s a step-by-step guide to help you grow them:
Materials Needed:
- Mason jar (16 oz, 24 oz or 32 oz, depending on the amount you want to grow)
- Lid with mesh (or cheesecloth) (to allow for airflow and drainage)
- Microgreen seeds (broccoli, clover, radish, alfalfa, etc.)
- Water
- Paper towels or fine mesh strainer
- Dark, cool space (for the first few days)
- Sunny windowsill (for later stages)
1. Select Your Microgreen Seeds
Choose seeds specifically labeled for microgreens. Some good options include:
- Broccoli
- Radish
- Alfalfa
- Clover
2. Prepare the Seeds
- Measure out 1.5-2 tablespoons of seeds for a 16 oz mason jar.
- Rinse the seeds under cool water to remove any dust or debris.
3. Soak the Seeds
- Place the rinsed seeds in your mason jar.
- Add enough water to fully submerge the seeds, usually about twice the amount of seeds.
- Place the mesh lid (or cheesecloth) over the jar and secure it with a rubber band or the jar ring.
- Let the seeds soak for 8-12 hours (overnight is ideal).
4. Drain the Water
- After the soaking period, drain the water from the jar through the mesh lid (or cheesecloth).
- Rinse the seeds again with fresh water, then drain thoroughly to ensure no standing water is left in the jar.
5. Start the Growing Process
- Set the jar upside down at an angle in a bowl or dish rack to allow air to circulate and any excess water to drain out.
- Keep the jar in a cool, dark place (like a pantry or cupboard) for the first 2-3 days.
- Rinse and drain the seeds 2-3 times per day to keep them moist but not soggy.
6. Move to Light
- After 2-3 days, you should see small sprouts forming.
- Move the jar to a sunny windowsill or under a grow light to encourage photosynthesis and help the microgreens turn green.
- Continue to rinse and drain the seeds twice a day.
7. Harvest the Microgreens
- In 5-7 days, your microgreens should be ready for harvest. They should be about 1-2 inches tall with open leaves.
- To harvest, simply remove the greens from the jar and rinse them one final time.
8. Store the Microgreens
- You can store your harvested microgreens in an airtight container in the refrigerator for up to one or two weeks.
- It’s best to use them fresh for maximum flavor and nutrients.
Additional Tips:
- Keep the jar in indirect sunlight to avoid overheating or drying out the seeds.
- You can grow several mixture types of microgreens at the same time.
- If you don’t have a mesh lid, you can use a fine strainer or coffee filter to cover the jar.
Enjoy your homegrown microgreens in salads, smoothies, sandwiches, soup or as a garnish!