I am writing this article with well-meaning intentions in the midst of our Coronavirus pandemic. As the virus continues to evolve, so do our levels of stress and uncertainty. Whether it be job layoffs, having to stay home with the kids, reduced work hours, or self-quarantine, we are all in some way affected by what is going on at this time.   As this virus is expected to continue for many months, the majority of us are realizing there is a need to tighten up our budgets. For the health enthusiasts, this may impose restrictions into our weekly food rations. Grass fed meat, organic produce, or any health-conscious foodstuffs tend not to come cheap and this presents a challenge for us to maintain a healthy status quo.

Could this pandemic ultimately pose threat to our vitality and livelihood? Absolutely.

Can we look for budget conscious alternatives to maintain an abundant supply of nutrient dense foods? Absolutely.

Enter microgreens!

Microgreens are simply the younger versions of the vegetables we have come to love. They are harvested well before going on to develop into full maturity. This makes them easy to grow while being cost effective, with minimal need for space. Not to mention microgreens help to provide us with potent plant compounds, vitamins and minerals.

Fun Fact: Isothiocyanates such as sulforaphane derived from broccoli sprouts are now being manufactured into pill form. A study by Clarke J.D. et al. tested the bioavailability of isothiocyanates derived from pills vs fresh sprouts and concluded they are far better assimilated when eaten in whole form.[1]  Sprouts for the win again here!

To get started on growing your own microgreens you will need a little planning.

Here are the things you want to take into consideration:

1. The number of people in your household who are interested in regular sprouts consumption.
2. Who is going to take care of the microgreen growing operation?
3. Where to place your microgreens while they grow.
4. What types of varieties you want to grow? Check out this super awesome microgreens flavor comparison chart .

Let’s dive a little deeper into the breakdown of planning your home-based operation.

Thanks to the readiness questionnaire above, you should have some sort indication of the size of operation you are starting with.

Any avid green thumb will agree that you should always overestimate the initial layout. This is because gardening is both a fruitful yet addicting hobby, and most will eventually want a bigger operation. I’m just going to put that out there as a gardening enthusiast myself!

Your microgreens will require on average 2-3 days to germinate with a total of approximately 8-12 days from seed to harvest.

This means you need to stagger your plantings so your greens grow at the rate you and your family will consume them!  This is something you will want to take into consideration when setting up space for your 10×20 grow trays.

Although sprouts keep well in the fridge for up to a week, it’s best to aim to consume them when they are fresh, crisp, and bursting with flavor. Eating them at their peak will build upon the magic of the sprout growing experience.

What You Will Need:

1. Seeds – I find ordering online far more cost effective than purchasing in store. Stores carry overhead costs which mean products are marked up accordingly. The two vendors I prefer for well-priced and high quality organic seeds are Sproutmaster and Mumm’s Sprouting Seeds.
2. Grow Light(s) – Amazon.ca has a great selection. Of the three grow lights I own, I find this LED grow light produces the most robust growth rate and chlorophyll production. LED lights are sold in various sizes and should be chosen based on your layout. The one in the link above is enough light for approximately 4 – 10×20 trays on a 12-24 hr rotation. I do not believe natural sunlight is sufficient for growing microgreens in cold climates during the fall to spring. In the summer, direct sunlight may also kill the delicate microgreens. Indoor grow lights are a much more effective solution.
3. Soilless Potting Mix or Soilless Grow Media – This is something you will have to experiment with as results vary based on your growing environment. An example of soilless grow media is a product call Terrafiber. I prefer soilless potting soil myself after testing the two mediums side by side while growing wheatgrass. Please ensure your potting soil does not have compost to prevent possible bacterial contamination of your greens.
4. Grow trays with humidity cover. Make sure to get trays without holes so you don’t have to worry about water going everywhere. Just make sure you don’t overwater and you shouldn’t encounter any issues with rotten roots. Again, avoid using soil or compost in your trays. These can harbor bacteria.
5. Indoor greenhouse (optional). For a family sized operation in a house with limited space your best bet here is to get a four tier mini greenhouse that fits inside an indoor grow tent. The grow tent will shield your eyes from the harsh grow lights. If you do get a grow tent a circulation fan with ducting is a must due to greater humidity levels. Fans will reduce the chances of developing plant diseases. If you are fortunate enough to have an extra room or storage space, a grow tent won’t be required. Grow lights are very bright and you have to keep your operation covered at all times to prevent damage to your retina. This includes the safety of any animals in the household. Unless your garage is heated, garages are often too cold in the winter or too hot in the summer for growing microgreens. An alternative to this set up is to use a four tier mini greenhouse exclusively and cover it with a bedsheet to shield your eyes from the grow lights. This is what I do myself but it is a bit of an eye sore. If you prefer a small operation check out this fully contained one tray layout with light. You can always plant half your tray and consume that while the other half is growing.
6. Seedling heat mat (optional). This is good for colder climates but isn’t completely necessary. Heat mats increase germination and growth rates but sometimes at the cost of having the plants health. Fast growth may sometimes produce weak or spindly looking plants.
7. Hanging hooks (optional) to hang your grow light(s).
8. Seed sprouting jar (optional but recommended) A seed sprouting jar is any wide mouth mason jar with a sprouting lid attached. A sprouting lid is a fine mesh sieve which prevents the seeds from going everywhere after soaking or rinsing.

Growing your Microgreens!

Once your set up is completed it’s time to move into the fun part!!!

If you are using soilless potting mix follow these instructions:

1. Use this handy chart to figure how much seed you need for each tray denoted as “seeding rate”. Each seed will vary so make sure you have your seeds precisely measured. An overcrowded tray will not grow well and a sparse tray will not yield much!
2. Soak your seeds for 12- 24 hrs in a seed sprouting jar
3. Fill your trays with soilless potting mix to a height of 2 inches. Press soilless mix down lightly so the surface is even. Apply the seeds evenly and cover with a very thin layer of soilless potting mix. If the seed is really small you can skip the last step. To make sure the exposed seeds stay damp, a dampened paper towel draped over top is a good idea.
4. Place your tray cover on the tray and into a dark room or by covering with an opaque covering. Mist the surface of the soilless mix 1-2x per day ensuring the surface stays damp. You should see your seeds germinating within 48 hours.
5. Keep seeds dark until approximately day 4-5 before giving it any artificial or natural light. Light given prematurely will promote weak root development as the plant shifts to climbing upwards.
6. Use this same chart to take note of your expected days till harvest.

If you are using soilless grow media follow these instructions:

1. Use this handy chart to figure how much seed you need for each tray denoted as “seeding rate”. Each seed will vary so make sure you have your seeds precisely measured. An overcrowded tray will not grow well and a sparse tray will not yield much!
2. Soak your seeds for 12- 24 hrs in a seed sprouting jar.
3. Rinse the seeds every 8 hours for 1-3 day until germination occurs.
4. Presoak your soilless grow media by saturating it with water and ringing out excess. Place media into grow tray. Apply the germinated seeds evenly to surface and cover with a damp paper towel.
5. Place your tray cover on the tray and into a dark room or by covering with a blanket. Mist the surface of the soilless mix 1-2x per day ensuring the surface stays damp. Allow 2-3 days for the roots to develop.
6. Keep seeds dark until approximately day 4-5 before giving it any artificial or natural light. Light given prematurely will promote weak root development as the plant shifts to climbing upwards.
7. Use this same chart to take note of your expected days till harvest.

Don’t forget to experiment with some great recipes using your beautiful microgreens.

I hope you found this article both helpful and inspiring during this difficult time.

[1]Clarke, John D. et al. “Bioavailability and inter-conversion of sulforaphane and erucin in human subjects consuming broccoli sprouts or broccoli supplement in a cross-over study design.” Pharmacological Research, Volume 64. Issue 5, November 2011, Pages 456-463.

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Contributed by Naomi Sachs, B.Sc., A.C.H.N., PFT
www.naomisachs.com

Fully-certified since 2015, Naomi has been successfully coaching clients throughout North America and facilitating their self-growth in the nutrition and fitness realm. If you are feeling overwhelmed by the myriad of health strategies available, her services aim to introduce clarity and self-motivation.