6 Steps to Growing Your Own Microgreens with Water





Microgreens are incredibly nutritious, versatile and easy to grow - almost any edible herb or vegetable can be grown as a microgreen!


You can grow them using either soil, water or even coconut fibre.


They open up a whole new world for those wanting to grow their own food with limited space or resources available.



I'm going to run you through how to grow your own microgreens using a microgreen growing tray and water.


You’ll need:

  • A microgreen growing tray (I purchased mine from bunnings for under $10, you can easily find them online too)

  • Water

  • A spray bottle

  • Tissue

  • Some seeds (you can buy microgreen specific seeds)


  1. Fill the clear plastic container with water and place black growing tray on the top.

  2. Place a thin sheet of tissue on the growing tray, sprinkling your seeds on top.

  3. Spray the seeds 2-3 times a day with a fine mist of water until roots develop. Cover the tray with foil between waterings to reduce evaporation.

  4. Once roots reach the water in the bottom container, spraying and foil are no longer required. Keep the water topped up and refreshed. An application of half strength liquid fertiliser can be added for faster growth.

  5. Harvest the seedlings in 7-14 days bu cutting just above the seed.

  6. Use your micro greens straight after harvest for maximum flavour and texture. Clean the growing containers throughly before re-use.


Like I mentioned, microgreens are incredibly nutrient-dense.

They are said to be a concentrated source of nutrients, containing greater amounts than their mature counterparts.


This makes for an easy and effective way to sneak in some extra nutrition into your meals!

Notable nutrients present include:

Vitamin C

  • Plays a role in immune function, non-haeme iron absorption and collagen synthesis.

Vitamin E

  • A fat soluble vitamin (best consumed with source of fat)

  • Main role is acting as protective antioxidant within the body - protecting cells from damage.

Vitamin K

  • A fat soluble vitamin (best consumed with source of fat)

  • Plays role in bone mineral density - contributes to strengthening of bones

  • Important role in blood clotting


Carotenoids

  • A group of compounds that give fruit and vegetables their rich pigments - yellow, orange and red. E.g. carrots and sweet potatoes are rich in these, in particular Beta-carotene.

  • Beta-carotene is converted into Vitamin A within the body when it is required.

  • Providing antioxidant effects in the body

  • Vitamin A is a fat soluble vitamin and plays a role in maintaining normal reproduction, healthy vision and immune funciton.

Antioxidants

  • Help to fight harmful free radicals in the body

Polyphenols

  • Naturally occuring compounds present in plant foods

  • Present in a range of fruits, vegetables, some cereals, dark chocolate and beveriges including red wine, tea and coffee.

  • Known for protective factors against development of illness/disease.

Some varieties are also potentially a concentrated soruce of essential minerals such as:

  • Iron

  • Calcium

  • Magnesium

  • Potassium



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