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Microgreens: The Vitamin Kick From The Windowsill

Microgreens are full of healthy ingredients and are rightly considered a tasty superfood. They are easy to grow yourself and enrich the winter menu with their variety of tastes.

What are microgreens?

While sprouts are eaten just a few days after germination, microgreens are plants that are grown for one to two weeks. It is then about twenty centimeters tall and the stalk is still so tender that it can be eaten whole. In terms of taste, microgreens trump their adult relatives because they have a much more intense aroma.

Why are microgreens so healthy?

The small plants contain all the energy that the plants have already used up at a later point in time for growth or fruit formation. In particular, the high iron content, carotenoids, proteins, and secondary plant substances make microgreens valuable for health.

Vegetables and herbs suitable for cultivation

There are many different organic seeds that you can use. Below are some suggestions:

  • cabbage,
  • Red cabbage,
  • Broccoli,
  • Arugula,
  • Cress,
  • Peas,
  • Pak choi,
  • Coriander,
  • Radish,
  • chard,
  • Radish,
  • Carrot,
  • salads,
  • nasturtium,
  • buckwheat.

Nightshade plants such as peppers and tomatoes, on the other hand, are not suitable. These contain toxins that have a negative effect on digestion and can even be harmful to your health.

Grow your own microgreens

Microgreens are very easy to grow. You only need:

  • A bright spot on the windowsill
  • A shallow bowl or casserole dish
  • Kitchen paper or a special coconut mat

The Cultivation

  1. Spread a not-too-thin layer of kitchen paper or the coconut mat in the bowl.
  2. Scatter the seeds evenly on top.
  3. Moisten with a spray bottle. However, the ground must not be overwetted.
  4. Cover with cling film to create a microclimate favorable for germination.
  5. Some plants are dark germs. This is usually noted on the seed packet. In this case, cover the jar with a lid or a piece of cardboard.
  6. Put everything in a bright, warm place.
  7. Air twice a day to prevent rot.
  8. Water if necessary.
  9. Once the seeds have germinated you can remove the cover.
  10. Rotate regularly so that the microgreens do not grow too much toward the light.
  11. Keep evenly moist.
  12. After one to two weeks, depending on the variety, the seedlings are ready for harvest.
  13. Cut with scissors just above the substrate and enjoy.
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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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