How to Grow Sprouts and Microgreens
A Guide to Fresh and Nutritious Indoor Gardening
GARDENINGSEASONAL EATINGFOOD
By: Stephanie
12/4/20233 min read
Introduction
During the colder months in northern climates like Ohio, growing fresh food outside in the garden becomes challenging. However, there is a valuable source of fresh food that can be easily grown indoors - sprouts and microgreens. Not only do they provide a burst of nutrients, but they also add flavor and texture to a variety of dishes. In this guide, we will explore the process of growing sprouts and microgreens, including the selection of seed varieties, essential equipment, and hygiene practices.
Selecting the Right Seeds
When it comes to sprouting and growing microgreens, it is crucial to choose the right seed varieties. Some seeds are suitable for sprouting, while others may not be safe or flavorful when sprouted. It is recommended to opt for organic seeds that are specifically selected for sprouting and microgreens.
Common sprouting seeds include alfalfa, broccoli, radish, swiss chard, sunflower, peas, and mung beans. These seeds are known for their quick germination and delicious taste. On the other hand, seeds such as kidney beans, rhubarb, and tomato should not be sprouted due to potential toxicity.
Essential Equipment
To get started with sprouting, you will need a few basic supplies:
Mason jar with a sprout lid: This allows for easy rinsing and draining of the sprouts.
Organic sprouting seeds: Choose seeds that are specifically labeled for sprouting.
Water: Ensure you have access to clean, filtered water for rinsing the sprouts.
For growing microgreens, consider the following equipment:
Shallow trays or containers: These will serve as the growing medium for the microgreens.
Coconut coir or potting soil: Use these as the base for the microgreens to root and grow.
Organic microgreen seeds: Select varieties such as kale, arugula, or radish for their flavor and nutritional value.
Watering can or spray bottle: Use these to provide moisture to the growing microgreens.
Growing Sprouts
1. Rinse and Soak: Start by rinsing the sprouting seeds thoroughly. Place them in a mason jar and cover with water, allowing them to soak overnight or for the recommended time mentioned on the seed packaging.
2. Drain and Rinse: After soaking, drain the water from the jar using the sprout lid. Rinse the seeds with fresh water and drain again. Repeat this process twice a day to keep the sprouts clean and hydrated.
3. Provide Indirect Light: Place the jar in a location with indirect sunlight. Avoid direct sunlight as it can overheat the sprouts.
4. Harvest and Store: Once the sprouts have reached the desired length, usually within 4-7 days, they are ready to be harvested. Rinse them one last time and store them in the refrigerator in an airtight container for up to a week.
Growing Microgreens
1. Prepare the Growing Medium: Fill the shallow trays or containers with coconut coir or potting soil, ensuring a depth of about 1-2 inches.
2. Sow the Seeds: Sprinkle the organic microgreen seeds evenly across the surface of the growing medium. Gently press them into the soil, ensuring good seed-to-soil contact.
3. Watering and Moisture: Water the microgreens gently using a watering can or spray bottle, ensuring the soil remains moist but not waterlogged. Avoid overwatering, as it can lead to mold or rot.
4. Provide Indirect Light: Place the trays in a location with indirect sunlight or under grow lights. Microgreens require around 4-6 hours of sunlight or artificial light per day.
5. Harvesting: Once the microgreens have developed their first set of true leaves, usually within 1-3 weeks, they are ready to be harvested. Use clean scissors to cut them just above the soil line. Compost soil.
Utilizing Sprouts and Microgreens
Sprouts and microgreens can be enjoyed in various ways. They can be used as a refreshing salad on their own, or they can be added to sandwiches, stir-fries, soups, and other recipes to enhance their flavor and nutritional value.
Remember to practice good hygiene when handling sprouts and microgreens. Rinse them thoroughly before consumption to remove any potential bacteria. It is also essential to store them properly in the refrigerator to maintain their freshness and quality.
Expected Harvest
The approximate weight of harvested microgreens will be 5 oz. (basil and dandelion)-25 oz. (sunflower) per 1020 tray (200 square inches), with an average of 7-11 oz. for most other microgreens. The recommended serving is .75 ounces. This means one tray producing around 9 oz. of microgreens should be approximately 12 servings. If a person ate one serving per day, they would need to produce 31 trays per year at a 9 oz. harvest per 1020.
Conclusion
Growing sprouts and microgreens provides a valuable source of fresh food, especially during the colder months when outdoor gardening is limited. With the right seed selection, essential equipment, and proper hygiene practices, you can enjoy the benefits of these nutrient-rich greens throughout the year. Start your indoor gardening journey today and savor the flavors and health benefits of sprouts and microgreens.