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Microgreens for Beginners

Microgreens are young vegetable greens that are grown and consumed up to about 2.5 - 7.5 cm tall. Unlike micro-sprouts, which are often consumed for similar reasons, these micro-vegetables are harvested and consumed between 7 - 21 days after the first true leaves of the seed (the first characteristic leaves of the plant that emerge after the petals).


They have an intense aromatic taste and concentrated nutritional content. It is fairly easy to grow at home, and since it can be purchased pre-harvest, it can be cut just before consumption and kept alive until consumption. These advantages allow them to contain and preserve high nutritional values.


Microgreens Mix

Microgreens are Highly Nutritious


Microgreens are extremely rich in nutrients. Most varieties tend to be rich in potassium, iron, zinc, magnesium and copper. The effects of these essential nutrients on metabolism can be summarized as follows.


  • Vitamin K: Strong bones and cell regeneration

  • Vitamin C: Healthy immune system

  • Vitamin E: Healthy immune system and strong blood vessels.

  • Potassium: Beneficial to the heart, muscle and nervous system

  • Zinc: Healthy immune system, nervous system, reproductive system, cell regeneration

  • Iron: Healthy immune system, energy production, cell regeneration, red blood cell formation.

  • Calcium: Bone formation, hormone function, muscle and nervous system function.


These foods help prevent health problems such as inflammation, Alzheimer's, cancer, heart disease, obesity and type 2 diabetes, thanks to the antioxidants such as intense vitamins, minerals and polyphenols in their content.


Although levels of vitamins and antioxidants vary in studies, levels measured in microgreens are up to 40 times higher than levels measured in more mature leaves of the same plants.


Which Seeds Are Best for Microgreens?


Microgreens can be grown from many different types of seeds. The most popular varieties are;


Brassicaceae family: Cauliflower, broccoli, cabbage, cress, radish and arugula

Asteraceae family: Lettuce, chicory,

Apiaceae family: Dill, carrot, fennel and celery

Amaryllidaceae family: Garlic, onion, leek

Amaranthaceae family: Quinoa, chard, beets and spinach

Cucurbitaceae family: Melon, cucumber and zucchini


Legumes such as chickpeas, beans, peas and lentils can also be grown and consumed as microgreens.


Salad Bowl with Microgreens

How to Consume Microgreens


There are many ways to include microgreens in your diet. Although sandwiches, wraps and salads are the first consumption forms that come to mind, it can be used as a cold side dish in pizza, soup, omelet and other hot dishes. It is consumed fresh without cooking.


Access to such nutritious and easy-to-grow food should also be easy and inexpensive. By paying attention to the points listed below, you can easily grow and consume microphiles from seeds in your own kitchen.


How to Grow Microgreens


Microgreens are easy and quick to grow as they don't require much equipment or time. They can be grown year-round, both indoors and outdoors. All you need for this is;


  • Quality seed

  • An ideal growing environment; You can grow your microgreens in a container filled with potting soil or homemade compost, but instead, use a disposable grower specifically designed for growing in more hygienic environments such as hemp fiber, coconut fiber, or other types of biodegradable growing media as traditional environments can prevent the roots from breathing or allow various pathogens to grow.

  • Growing tray; Plastic, ceramic, or water-resistant wood that will provide proper drainage

  • Appropriate lighting; sunlight or ultraviolet lighting, ideally 12-16 hours a day.


Sowing Instructions & Tips


  1. Fill your container with soil or other material of your choice and water lightly, being careful not to over compact your container.

  2. Sprinkle and distribute the seed of your choice as evenly as possible over the soil or on your media.

  3. Wet your seeds lightly with water and cover your container in a way that prevents it from getting light. (with a paper towel, another container, or by putting it in a cardboard box or a cupboard).

  4. Check your tray daily and spray water as needed to keep the seeds moist. (In the first place, it is necessary to water 2 times a day.).

  5. Bring the seeds out to the light a few days after they germinate. (after 2 days in the fastest growing species)

  6. Water once a day while your microgreens are growing and gaining color. If you are growing in a soilless environment, water under the fiber / media.

  7. 7-21 days after first planting your microgreens are ready for harvest!


Microgreens

to summarize...


Microgreens are aromatic and delicious; can be easily incorporated into your diet in a variety of ways.


They're also often very nutritious and may even reduce your risk of certain diseases.

Given that they are easy to grow at home, they are an especially cost-effective way to increase your nutrient intake without having to purchase large quantities of vegetables.

Indispensable for Vegan / Vegetarian diets.


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