Homegrown microgreens could very easily be the most nutrition-per-unit-cost we can get for our money.
A 2012 UDSA study assessing the nutrition content of 25 different microgreens concluded that microgreens possess significantly higher nutrient densities than mature leaves of the same plant. As an example, red cabbage microgreens have six times the vitamin C than mature red cabbage. Adding microgreens to your diet is an easy way to not only add freshness to winter meals, but also add a big punch of nutrients right when we typically eat less fresh foods, like in winter.
Buying microgreens from the market can be expensive. Instead, grow your own microgreens. It’s fairly easy to do, doesn’t require a lot of space, and produces tasty and highly nutritious food. Don’t have access to a garden? Good news, you don’t need one! Microgreens are easy to grow in a jar or a box. Here’s how to create your very own microgarden out of containers you might have laying around the house.
Some common varieties of seeds to use are: amaranth, basil, beets, broccoli, cabbage, celery, chard, chervil, coriander/cilantro, endive, kale, kohlrabi, lettuce, mustard, parsley, peas, radish, rocket/arugula, spinach, and sorrel. But of course, these are just a few to choose from- experiment with seeds to find one based on your own taste preferences. To ensure that you are avoiding food that may have been fumigated or treated with a fungicide, choose only organic seeds.
You’ll need a container that is a few inches deep at minimum. Garden centers sell special containers for sprouting seeds, but you can make a planter out of almost anything- as long there is proper drainage. Old vegetable or berry containers are perfect for sprouting seeds, as are prepackaged salad boxes and mason jars. Do you have an old metal cooking pan or muffin tin you don’t use any more? Simply drill a few drainage holes and it becomes a microgarden that is both functional and free.
It’s important to use a quality growing medium for the seeds because they contain the proper ingredients that boost seed germination. The better nutrition going into the plant also means you’ll be eating the most nutrient-dense food possible. Seeds love loose, crumbly soil full of organic matter. Choose an organic potting mix, or make your own.
Pre-soaking will help your seeds germinate more quickly. Pre-soak larger seeds such as mung beans or peas in warm water for a few hours or overnight. This step isn’t necessary for smaller seeds.
If your container has drainage holes, lay a moistened paper towel on the bottom to stop the potting soil to fall through. Fill the container roughly 3/4 full of growing medium, about one inch deep. Sprinkle the seeds over the dirt, then cover with an additional 1/8 inches of soil. Lightly spray the entire soil with a misting spray bottle to water without disturbing the seeds. Make sure the dirt is moist, but not soaked. You don’t want the soil so wet that the seed either rots or drowns. If you don’t have a misting spray bottle just be careful watering the seeds to prevent them from dislodging.
Place your newly planted seeds in the sun. The seeds will need a minimum of four hours of direct sunlight every day. Don’t have access to a sunny windowsill? Try grow microgreens under gardeners grow lamps. The seeds will start to sprout within a few days, but you’ll want to wait ten days to two weeks to harvest when you see the the first set of leaves.
Begin harvesting microgreens once the seeds have produced its first set of true leaves. Depending on the variety, the seedlings should be 1-3 inches tall. Simply take scissors and cut the stems just above the soil. Once the microgreens have all been harvested, begin a new crop using the same mix. Because the previous plants had been grown so quickly, the mix will still be full of nutrients- you’ll be able to sow 3-4 crops with each batch of growing medium. To ensure a continuous supply of microgreens, sow seeds every week or two.
1. Eat whole, natural foods. Nothing from cans or boxes.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game and eggs.
4. Drink filtered water, NOT distilled. A reverse Osmosis water filter is the most cost effective way to get clean water. You can get one that filters your kitchen sink water, or a system for the whole house. If you do not have water filters on your shower heads, then bath with the window or door open, to minimize breathing chlorine.
5. Avoid dairy, grains, flours.
6. Utilize the glycemic index, work off the bottom half.
7. Use only traditional fats and oils including butter and other animal fats, Minimize the use of extra virgin olive oil, expeller expressed sesame and flax oil. Get these delicate, fragile oils in the foods they came in; olives, avocadoes, green leafy vegetables, sesame seeds.
8. Eat lots of fresh fruits and vegetables.
10. Make demi-glace, use it for depth of flavor and nutrients.
13. Make your own salad dressing using raw vinegar, whole foods like carrots, avocadoes, tomatoes, coconut oil.
17. Store food in glass or stainless steel containers, NOT plastic.
18. Use only natural supplements from FOOD sources.
19. Get plenty of sleep, do what it takes to be able to awaken naturally at dawn. Open the windows, get your circadian rhythm going by letting the brain get the light it needs to become awake quickly and effortlessly, looking forward to your day. This becomes normal after the initial detox.
20. Get plenty of exercise, yoga, core body work, walking, dancing, hula hooping, swimming…the more in motion you stay, the better you feel.
21. Get plenty of natural sunlight, for happiness, for Vitamin D.
22. Normal bathing should not require soap. A loofah will do…maybe in strategic spots like under your arms, but use an all-natural soap. I use Dr. Bonners.
23. Sleep on chemical free beddings; a organic wool and cotton futon topped with a feather bed costs less than $500.00 and is heaven to sleep on!! The fire retardant chemicals in a normal mattress is 100 times more carcinogenic than nicotine and contributes to lowered sperm count, infertility and interferes with normal hormone production.
24. Use 100% natural fibers to wear and to sleep on.
25. Think positive thoughts and minimize stress.
27. Choose peace, and happiness in every moment.
As many of you know, it’s been a challenging year, 5 eye surgeries. I’m finally able to get back to all my regular activates; yoga, gardening, driving at night!! Yipeee!
I would not have been able to have a garden this year if it wasn’t for the incredible support of my Permaculture Group here in Jacksonville! Easiest, low labor (after the install) way I have ever gardened. I will also soon have a solar water distiller on the back patio!
The collards I have let bolt so I will have seeds next year, I am in the middle of picking and freezing them. I have Romaine, pineapple, Swiss chard, tomatoes, scallions, turmeric, ginger, sweet potatoes, dill, basil, kale, broccoli.
I’m still growing some things in sub-irrigated buckets that I build. Here is a 4 1/2 year old kale and Swiss chard. Lettuces were just planted in the barrels, along with a lot of herbs.
New install off of the back porch, foreground will be tomatoes, herbs. Larger space will be greens. Right now the dandelions are growing in it and all over the yard in back of it. I just planted a lot of greens; kale, Swiss chard, spinach, beets.
The amazingly beautiful ornamental ginger did not make it through the hard freeze this year.
So I planted real ginger, and turmeric! It’ll be just a beautiful AND I can eat it!
Here is at the back of the kitchen garden, I am amending the soil here, adding compost from the juicer (it is dry enough to be able to go straight into the garden, along with coffee grounds and pot liquor.
If you can your garden bounty and especially if you are new to canning this could be handy.
Canning rules to keep your food safe from Modern survival blog will give you tips you need to can safely.
One thing I didn’t know was that you can’t do raw pack for stewed tomatoes. Good thing I haven’t done it yet but I probably would have if I was worried about losing a whole lot of ripe tomatoes. Good info.