Microgreens

BIG NUTRIENTS in small packages

Created by Yogesh Kumar / @yoku_2010

Let's Start

  1. Introduction
  2. Health Benefits of Microgreens
  3. Seeds
  4. How to Grow Microgreens
  5. Common Microgreens Problems
  6. Microgreens in Kitchen
  7. Wrap Up

Section - I

Introduction

What is Microgreens?

A microgreen is that stage of a plant's growth when its first leaves appear.

Microgreens can be harvested when the germinated seeds have developed tiny roots and at least their first true leaves. Microgreens can provide a variety of leaf flavours, such as sweet and spicy. Microgreens are nutrient and flavour packed mini versions of full grown vegetables. They have similar health benefits to sprouts, but greater nutritional value.

Why it is called Super Food?

According to research, during the germination stage the cell division is much greater, thus increasing the amount of nutrients in one leaf. It's almost as if the microgreens are a concentrated version of their adult selves.

Another idea is that during the germination stage nutrients are just beginning to be activated and released. Through photosynthesis, the cotyledon(s) provide initial food to give the plants a burst of energy for the true leaves to develop.

Microgreens vs Sprouts

  • Microgreens are grown in soil; sprouts germinate in water.
  • The leaves and stems of microgreens can be eaten; the "stem" and seed of sprouts can be eaten.
  • Microgreens take around one to three weeks to grow, depending on the variety; sprouts take under a week to grow.
  • Microgreens are packed with flavor and are often used as garnishes; sprouts are great for crunch.

Why do we need to know how to grow them at home?

  • It's easy to grow.
  • It's Fresh & Healthy. Contain digestible vitamins, minerals and phytonutrients that provide nutritional health benefits.
  • Many varieties will regrow and produce several harvests in same container, same soil, which is eco friendly process - fantastic value!
  • No need for a garden.
  • It grows fast and you get a quick harvest within 7-10 days.

Section - II

Health Benefits of Microgreens

Nutritional Punch

  • Researchers found levels of four groups of vital nutrients, including vitamin K, vitamin C, vitamin E, lutein, and beta-carotene, in 25 different commercially grown microgreens.
  • "These all nutrients are extremely important for skin, eyes, and fighting cancer.
  • Microgreens are superior in nutritional value than the mature plants.
  • Due to their high antioxidant content, microgreens are considered a functional food, a food that promotes health or prevents disease.
  • Consuming plant-based foods of all kinds has been linked to a reduced risk of many health conditions, such as obesity, diabetes, heart disease, and high blood pressure.
  • Microgreens spend very little time in the soil. So there is no real need for the use of pesticides and herbicides when growing them. That makes microgreens a very healthy vegetable option.

Section - III

Seeds

Amaranth

Seeds
After growing
Hindi Name: Ramdana or Rajgira or Cholai
Taste: Slightly earthy
Health Benefits Red Amaranth is rich in vitamin C, carotenoids, vitamin K and vitamin E. Green Amaranth contain Vitamin A, Vitamin C, Vitamin B6 and B9, Riboflavin, Niacin, Calcium, Omega 3 fatty acids, Iron, Phosphorous, Magnesium, Zinc, Sodium, Potassium, Copper, Manganese and many essential minerals and nutrients. It prevents skin problems, hair loss and anaemia. Improve digestion, Good for diabetes and protect against cancer.
Germination: 2-3 days
Harvest in: 8-12 days

Arugula

Seeds
After growing
Hindi Name: Gargeer
Taste: Spicy
Health Benefits Provides vitamin K, which helps in preventing blood clot etc in the body.
Germination: 2-3 days
Harvest in: 5-7 days

Beet

Seeds
After growing
Hindi Name: Chukandar
Taste: Sweet and Earthy
Health Benefits Fights cancer, wonderful sources of vitamin C and iron, prevents inflammations, removes fatigue.
Germination: 4-6 days
Harvest in: 8-12 days

Broccoli

Seeds
After growing
Hindi Name: Hari Phool Gobhi
Taste: Cabbage flavor
Health Benefits It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.
Germination: 3-4 days
Harvest in: 5-7 days

Red Cabbage

Seeds
After growing
Hindi Name: Laal Patta Gobhi
Taste: Mild cabbage flavor
Health Benefits Red cabbage microgreens could reduce risk of cardiovascular disease.
Germination: 3-5 days
Harvest in: 6-7 days

Alfa Alfa

Seeds
After growing
Hindi Name: -
Taste: Mild
Health Benefits Alfalfa leaf contains essential vitamins including the entire spectrum of B-vitamins, A, D, E and K. It is a source of iron, niacin, biotin, folic acid, calcium. magnesium, phosphorus and potassium.
Germination: 3-4 days
Harvest in: 5-6 days

Basil

Seeds
After growing
Hindi Name: Tulasee (Herb of the mint family)
Taste: Potent
Health Benefits Prevents inflammation
Germination: 4-5 days
Harvest in: 14-20 days

Radish

Seeds
After growing
Hindi Name: Moolee
Taste: Sweet, Crisp and Mild Spicy
Health Benefits Folate and Vitamin B6 for a Healthy Cardiovascular System and Prevents Cancer
Germination: 4-7 days
Harvest in: 10-14 days

Peas

Seeds
After growing
Hindi Name: Matar
Taste: Sweet
Health Benefits Promising seven times the vitamin C of blueberries and eight times the folic acid of bean sprouts.
Germination: 3-5 days
Harvest in: 5-7 days

Celery

Seeds
After growing
Hindi Name: Ajavaayan
Taste: Celery
Health Benefits Helps regulating thyroid
Germination: 5-7 days
Harvest in: 14-17 days

Chard

Seeds
After growing
Hindi Name: -
Taste: Sweet
Health Benefits Swiss chard contains high levels nitrates, which been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
Germination: 4-6 days
Harvest in: 4-6 days

Mustard

Seeds
After growing
Hindi Name: Sarso
Taste: Spicy
Health Benefits High levels of Antioxidants. Detoxifies your liver and blood. Helps lower cholesterol, packed with Phytonutrients High in Fiber, High in Bone-Building and Vitamin K. Good source of immune boosting Vitamin C, provides Skin & Eye health protection.
Germination: 3-4 days
Harvest in: 4-5 days

Bok Choy

Seeds
After growing
Hindi Name: Chinese Patta Gobhi
Taste: Sweet
Health Benefits Vitamins and minerals include phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate (plays role in DNA synthesis and repair), choline, beta-carotene and vitamin K.
Germination: 3-4 days
Harvest in: 7-10 days

Lentil

Seeds
After growing
Hindi Name: Masoor Dal
Taste: Sweet
Health Benefits Abundant sources of protein, excellent sources of dietary fiber, particularly soluble fiber.
Germination: 4-5 days
Harvest in: 7-10 days

Fenugreek

Seeds
After growing
Hindi Name: Methi
Taste: Slightly Sweet, Nutty and Maple Syrup
Health Benefits Fenugreek contain a full range of vitamins including vitamin A, B1, B2, B5 and D. Also contain large amounts of iron, niacin and pantothenic. Strongly recommended to people suffering from type 1 and type 2 diabetes. Help men with ED (Erectile dysfunction) and women who are breast feeding are advised to use Fenugreek to promote milk flow.
Germination: 3-5 days
Harvest in: 10-14 days

Green Gram

Seeds
After growing
Hindi Name: Mong Dal
Taste: Sweet
Health Benefits Lean Source of Protein, Nonmeat Source of Iron and helps in lower blood pressure and Weight control
Germination: 2-3 days
Harvest in: 4-5 days

Chickpea

Seeds
After growing
Hindi Name: Chana
Taste: Sweet
Health Benefits Vitamins A, C and E, Calcium, Iron, Magnesium, Fiber, Phytonutrients, Amino Acids, Protein.
Germination: 5-6 days
Harvest in: 10-12 days

Wheat Grass

Seeds
After growing
Hindi Name: Gehun ki Ghas
Taste: Sweet
Health Benefits It contains vitamins A, B-complex, C, E and K. It is extremely rich in protein, and contains 17 amino acids. It improves the digestion, excellent skin cleanser, great for blood disorders of all kinds.
Germination: 3-5 days
Harvest in: 10-12 days

Section - IV

How to Grow Microgreens

Life Cycle of Microgreens

Planning

Sowing

Growing

Harvesting

Eating

Life Cycle - Planning

  • Seed Selection is a key component of this life cycle.
    • What health benefits do you want?
    • Flavor
    • Seeds availability
  • Equipment and space are two additional factors you'll need to consider in the planning phase.
    • Before you get set up, calculate how much space you have or will need.
    • Need a Container or Pot (Prefer clay pot)
    • Water Sprayer Pump
  • Fertilizer has a very important role in the growth of microgreens. For microgreens you need a special mixture of these compost.
    • Vermiculite (Mica) - 12%
    • Cocopeat - 35%
    • Vermicompost - 45%
    • White Soil (Rock Sand) - 8%

Life Cycle - Planning

Compost
Vermiculite (Mica)

Vermicompost

Cocopeat

White Soil

Life Cycle - Sowing

Seed Density, Technique & How Much Seed You Need
  • Fill your Container (Pot) with the Fertilizer keeping 1 inch empty at top.
  • Water just enough to make the soil moist.
  • Scatter seeds very densely but evenly on top of the soil.
  • Small seeds at a density of approximately 10–12 seeds per square inch of container surface, and larger or medium-sized seeds at a density of 6–8 seeds per square inch.
  • Cover the seeds with a thin layer of soil. Dampen the surface with a mister.

Life Cycle - Growing

  • Microgreens are usually grown in greenhouses.
  • Microgreens need to be kept moist but not overly wet, prefer to use Water Sprayer Pump.
  • Growing microgreens off-season indoors or in a greenhouse requires additional attention and resources; lights, fans to circulate air, and heating mats are usually needed.
  • Mist the soil surface once or twice daily to keep the soil moist but not wet.

Life Cycle - Harvesting

  • Microgreens are typically harvested with one set of true leaves, with the cotyledons still attached, at heights varying between 1–2".
  • Each variety's appearance and taste provide an indication of its optimal harvest period.
  • Microgreens are tender and need to be handled with care.
  • Harvest by cutting handfuls with scissors, or cut entire flats with the knife.

Life Cycle - Eating

  • Harvested microgreens should use fresh and you can make varity of dishes.
    • Salad
    • Sandwiche
    • Juice of Wheat grass
    • Vegetable Soup
    • Many more...

How to Grow Wheat Grass

How to Grow Mustard (with paper towel)

You can glow microgreens in Jar also

Section - V

Common Microgreens Problems

Mold or Fungus

Solution:

  • Make sure all the equipments are CLEAN before sowing.
  • Decrease humidity by increasing air circulation.
  • Put your microgreens in sun light (1-2 hours).
  • Decrease the seed density of your future microgreens.
  • Try using Neem Khali with water as an organic solution.

Slow Germination

Solution:

  • Increase moisture in the container by spraying more / more often.
  • Do a germination test with some of your seed in a wet paper towel.

Yellowish Microgreens

Solution:

  • Take the blackout dome off of the trays earlier.
  • Place trays near a stronger light source.

Clumpy Microgreens

Solution:

  • Decrease total seed volume planted per area.
  • Spread seeds more evenly throughout the container.

Section - VI

Microgreens in Kitchen

Quick and Easy Microgreens Salad

Ingredients

  • Some microgreens true leaves (your choice)
  • Peach
  • Kiwi
  • ½ tbsp Olive Oil
  • 1 tbsp Honey
  • Lemon Zest
  • 1 tbsp Lemon Juice
  • Salt and Pepper
  • 8-10 Walnuts and Almond

And that’s all!

Your salad is ready

Microgreens Sandwiche

Ingredients

  • Bread
  • Cheese
  • Spread
  • Tomato
  • Cucumber
  • Some microgreens true leaves (your choice)

And that’s all!

Your sandwich is ready

Wheat Grass Juice

Ingredients

  • Wheat Grass
  • Water
  • Scissor
  • Hand Blender
  • Strainer
  • Water Glass

And that’s all!

Your Wheat Grass Juice is ready

Section - VII

Wrap Up

Important Questions?

Any Other Questions ?

I'm here to help

yoku2010@gmail.com

@yoku_2010

Next Session

On

Kombucha

Mid of September 2017

In Excelsoft

Kombucha

Mid of September 2017

In Excelsoft