Nutritional Benefits of Microgreens

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, rice paper/nori spring rolls, soup or as a garnish!