This healthy snack option is packed with nutrients and ready to super-power your day! You only need a few ingredients to make them, they travel well and are awesome as a pre-workout snack.
Ultimate Microgreen Growing Resource Printable PDFs Grow Room Grow GuideMicrogreen HandoutsFlavor Profiles How to Grow Microgreens Interested in growing microgreens? We have all of your questions covered with this how-to guide. Follow the tabs below for everything you need to know about growing and caring for microgreens. What Are Microgreens Microgreens are 'baby plants', growing to only 1–3 inches tall when harvested. Reaching the harvest stage can take anywhere from 1-3 weeks, depending on the type. Similar to sprouts, they are a concentrated nutrient source packed with beneficial vitamins, minerals and enzymes. Sometimes, the terms sprouts and microgreens are used interchangeably but there are some important differences. Sprouts are germinated with water (no soil) and have a harvest window of 4-6 days. The sprout is harvested with the seed still attached; they often become a breeding ground for some nasty bacteria. Because of this, more food safety regulations are in place for sprout production. Growers harvest microgreens by removing them from the root and seed, making them less susceptible to waterborne bacterial contamination. Which is What? Sprouts – sprouts are defined as plants that have just sprouted their hypocotyl and are eaten with the root attached. Microgreens – microgreens are harvested once their cotyledons are fully developed or at the first true leaf stage.Baby Greens – this would be the stage the plants develop to if left to grow in the media for a couple of weeks (sometimes longer) past the microgreen stage. As the name implies, they resemble a "baby" size of the full-grown plant. Tip: Adjust densities if growing out to true leaf stage versus growing to early microgreen stage. ▼Ultimate Microgreen Cheat Sheet Cheat Sheet Key: Easy 🌱 Medium 🌱🌱 Hard 🌱🌱🌱 Humidity Dome Needed 💧 Good for smoothies ✅ Possible 2nd harvest 🔄 Spicy 🔥 Extra Spicy 🔥🔥 Nutritious 💯 Long grow 🐢 Short grow 🐇 Mold Prone ❗ Type Grams per 1020 Soak? Stack? Blackout? Hours to Germ. Days to Harvest Amaranth 🌱🌱🌱 💯❗ 🐢 15 g No Stack 3-4 d Blackout 1-2 d 24 h 12-14 d Arugula 🌱🌱 🔥🔥❗💯 🐇. 12 g No Blackout 2-3 d 24-48 h 6-12 d Basil 🌱🌱🌱 💯 ❗ 🐢 💧 10 g* No Blackout 4-7 d 72-96 h 20-25 d Beets/Swiss Chard 🌱🌱🌱 💯 ❗🐢 💧 20-30 g Yes 4-8 h Stack 4-5 d 36-48 h 10-14 d Borage 🌱🌱 💯 ❗ 🐢 10-15 g No Stack 2-3 d Blackout 2-3 48-72 12-16 d Broccoli 🌱 🔥 💯 🐇 .✅ 15-20 g No Stack 2-3 d No Blackout 24-48 h 7-10 d Brussel Sprouts 🌱 🔥 💯 🐇 .✅ 15-20 g No Stack 2-3 d No Blackout 24-48 h 7-10 d Buckwheat 🌱🌱 🐇 ✅ 100 g Yes 4-8 h Stack 4-5 d 24 h 8-12 d Cabbage 🌱 💯 🐇 🔄 15-20 g No Stack 2-3 d No Blackout 24-48 h 7-10 d Carrot 🌱🌱🌱 💯 ❗ 🐢 💧 15-20 g No Stack 4-5 d Blackout 2-3 d 168 h 14-20 d Cauliflower 🌱 💯 🐇 ✅ 15-20 g No Stack 2-3 d No Blackout 24-48 h 7-10 d Celery 🌱🌱🌱 💯 ❗ 🐢 💧 15-20 g No Blackout 4-5 d 48-72 h 14-20 d Chervil 🌱🌱 💯 🐢 💧 15 g No Blackout 4-5 d 48-72 h 16-20 d Chia🌱🌱 💯 🐇 ✅ 10-15 g No Blackout 2-3 d 24-48 h 10-12 d Chrysanthemum 🌱🌱🌱 💯 ❗ 🐢 💧 15 g No Humidity Dome 2-3,Blackout 2-3 d 48-72 h 14-20 d Cilantro 🌱🌱 💯 ❗ 🐢 ✅ 30-40 g whole, 30 g split Yes 2-4 h Stack 7-9 d 36 h 15-20 d Clover 🌱 💯 🐇 15-20 g No Stack 2-3 d 24-48 h 6-12 d Collards 🌱💯 🐇 15-20 g No Stack 2-3 d 24-48 h 6-10 d Corn 🌱🌱💯❗🐇 225-275 g Yes 2-4 h Stack 3-4 d Blackout 3-5 d *Stays in blackout until harvest 24-48 h 6-10 d Cress 🌱🌱 🔥🔥 💯 ❗ 🐇. 20 g No Blackout 3-5 d 24- 36 h 8-12 d Endive 🌱🌱🌱 💯 🐢 15-20 g No Blackout 3-5 d 24-36 h 8-12 d Dill 🌱🌱 💯 🐢 30 g No Stack 7-9 d 48- 60 h 15-25 d Fava-Bean 🌱🌱🌱 💯 🐢 225-250 g Yes 4-6 h Stack 4-5 d Blackout 2-3 d 24-48 h 12-16 d Fennel 🌱🌱🌱 ❗ 💯 🐢 20-30 g No Stack 3-4 d Blackout 2-3 d 24-48 h 16-20 d Fenugreek 🌱🌱🌱 🔥 💯 🐢 15 g No Stack 3-4 d 48-72 h 12-14 d Kale 🌱 💯 🐇 ✅ 15-20g No Stack 2-4 days No Blackout 48-72 h 8-12 d Lettuce 🌱 💯 🐇 ✅ 15-20 g No Stack 2-3 d No Blackout 24-36 h 8-12 d Marigold 🌱🌱🌱 💯 ❗🐢 15-20 g No Blackout 3-4 d 48-72 h 15-20 d Mustard 🌱 🔥🔥 💯 🐇. 10-15g No Stack 2-3 d No Blackout 36-72 h 10-17 d Nasturtium 🌱🌱 🔥🔥 💯 ❗🐢 🔄 90-220 g Density varies based on intended size. Yes 8-12 h Stack 7-9 d 36-5 4 h 15-20 d Onion/chives/Leeks 🌱🌱🔥🔥🐢💧🔄 40-50 g No Stack 3-4 d Humidity dome additional 2-3 d 24-36 h 15-20 d Orach 🌱🌱🌱 💯❗ 🐢 💧 40-50 g Yes 6-8 h Stack 3-5 d 36-48 h 12-16 d Oregano 🌱🌱🌱 💯❗ 🐢 💧 15-20 g No Blackout 4-5 d 36-48 h 16-20 d Parsley 🌱🌱🌱 💯❗ 🐢 💧 15-20 g No Blackout 4-5 d 48-72 h 16-22 d Peas 🌱🌱 💯 ❗🐇 🔄 200-275 g Yes 6-12 hours Pre-sprout 12-24 hours in mesh. Stack 2-3 d Blackout 1-3 d 8-36 h 8-12 d Purple Kohlrabi 🌱 💯 🐇 15-20 g No Stack 2-3 d 36-48 h 8-12 d Radish 🌱 🔥 🔥 💯 🐇 🔄 30-35 g No Stack 2-3 d No Blackout 24-28 h 7-10 d Sage 🌱 🌱 💯 🐢 💧 15-20 g No Stack 2-3 d Blackout 1-2 d 48-72 h 16-24 d Shiso (Perilla) 🌱🌱🌱 💯 ❗ 🐢 💧 12 g No Stack 2-3 d Blackout 4-5 d 72-96 h 18-24 d Shungiku 🌱🌱🌱💯 🐢💧 15-20 g No Stack 2-3 d Black 2-3 d 24-36 h 12-20 d Sorrel 🌱🌱🌱 💯 🐢💧 3 g No Blackout 4-5 d Humidity dome 2-3 d 24-36 h 17-28 d Sunflowers 🌱🌱 💯 ❗ 🐇 🔄 250 g Yes 6-12 hours Pre-sprout 12-24 hours in mesh. Stack 2-3 d Blackout 2-3 d 24-36 h 9-12 Water Pepper 🌱🌱🌱 🔥🔥 💯 🐢💧 15-20 g No Stack 4-5 d Humidity dome 2-3 d 24-36 10-20 Wheatgrass 🌱🌱🌱 💯 ❗🐇 🔄 450 g Yes 4-8 h Pre-sprout 12-24 h in mesh. Blackout 2 d 36-48 h 8-10 d 5 X 5 1010 1020 (g)/8 (g)/2 (g) *Adjust your densities (lower density) when growing out varieties to true leaf. **Some seeds vary in weight and size depending on the species. Sizes can also vary depending on seed lot. Adjust accordingly. ▼Getting Started What Equipment Do I Need to Grow Microgreens? Microgreens can be grown directly on a shelf under lights, in a windowsill in your kitchen, or in hoop houses and greenhouses. Start wherever your situation allows. Give your plants proper lighting, air circulation, and proper temperatures for the best results. Your new microgreens will require at least 6-8 hours of light daily. If you can achieve this outdoors or indoors near a window, start there. Supplement this lighting with artificial light as needed. We discuss lighting in depth below. Each 1020 tray will need a space that is around 1 ft wide and 2 ft deep. Keep this in mind when shopping for shelving or grow tables. Will you be setting up a flood and drain system? Keep the size of the flood trays in mind as well. Find a space with access to water and power. You may need to add a dehumidifier to the space to prevent mold growth in the space. Fans circulating in the room will also help to minimize this risk. Wherever you decide to set up your growing area, make sure it is a space that is easy to clean and keep dry. You will want to keep your grow space at around 60º-75º F with humidity levels below 70%. If your space is cooler, it may affect your germination rates and time to harvest. You can get away with growing in a cooler space by using heat mats to raise the soil temperature in the trays for germination. Lights will also help raise the temperature. Why Use Flood & Drain for Growing Microgreens A flood and drain system is often constructed using a rack with basic plumbing and a reservoir. Trays can be planted with soil or soilless media for use in a flood and drain. We love this method because it is efficient and can water more trays at once. These can be purchased as a kit or can be a DIY project if you are familiar with the basics of plumbing. Tip: Ensure any flood and drain system includes filters to protect the pump from particulates. Filters should be cleaned weekly. Clean flood and drain systems regularly with a diluted H202 solution. What Are the Best Microgreen Trays? Microgreens can be grown in just about any container. You can start in a take-out container to which you add drainage holes or any other shallow container that is food safe. If you want a more even watering, we recommend you invest in trays with an even distribution of drainage holes. Since the trays will spend quite a bit of time under grow lights, it is a good idea to get trays with UV protection. Without a UV resistant coating, your trays may have a very short lifespan. Trays specifically designed for microgreens come in several designs: Mesh- A mesh tray has small holes throughout the entire tray allowing for superior drainage. These are great for varieties that benefit from top watering, ie. peas, sunflowers. They drain so easily that water pooling isn’t an issue. Peas and sunflowers have strong enough stems to handle top watering, not recommended for all varieties. 1020 Microgreen Tray (shallow & 2.5”) w/holes- This tray has 36 small holes allowing for drainage as well as bottom watering. They are perfect for any and all varieties. 1020 Microgreen Tray (shallow) w/out holes- These trays lack holes, and are often used to bottom-water greens. Growers using hydroponic pads often use the 1020 shallow without holes. 1020 Extra Strength 2.5”- The 1020 2.5” without holes is perfect for use as a blackout dome and bottom-watering greens. 1010 Microgreen Trays (Shallow & 2.5”)w/holes & w/out holes- half the size of the 1020 tray. Same style as the 1020 and same uses. Two of these fit nicely inside a 1020 tray. 5X5 Microgreen Tray- these trays are ⅛ the size of the 1020. These work great for subscription sales and for individual use. *Please note: These do not fit well in our 1010 trays. The 5x5s are designed to fit eight within a 1020 tray. Since our 1010 trays are designed to fit two into a 1020 they are slightly smaller and do not fit four 5x5 trays precisely. ▼Seeds and Planting Choosing Microgreen Seeds
A round-up of my favorite recipes for a seed cycling protocol, including cookies, muffins, oatmeal, protein balls, and more!
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I’ve been talking a lot lately about the importance of plant diversity on your plate. Even if you enjoy animal protein, it’s important to have a plant “focused” plate keeping animal protein to a minimum with the majority of your meal coming from plants. I encourage my clients to opt for meat-free nights to build […]
Sweet, chewy, salty, seedy. These vegan, gluten-free puffed rice and seed bars are a healthy granola bar full of real food ingredients. Naturally sweetened only with dates.
They're so much more than an easy snack.
Nutrition Facts (per serving): 76 Calories, 1g Fat, 0g Saturated Fat, 23g Carbohydrate, Protein 1g, 3g Fiber, 1mg Sodium, 0mg Cholesterol
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The easiest, healthiest, most delicious granola you'll ever make! This stuff is to die for!
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This recipe is brought to you by Silk Soymilk I've recently discovered how much I love chia seeds. I'm not going to lie, I thought they looked kind of gross when they are all plumped
Intestinal parasites are more common in the United States than often thought, says Anne Louise Gittleman, Ph.D. In fact, 90 percent of humans will have a problem with parasites in their lifetime. Increased travel and dining out are to blame, says Gittleman. Because parasites are thought to be rare here, many doctors don’t routinely screen for the bugs as the cause of cramps, fatigue, nausea or bloating they can cause. As a result around three in four people with parasites are never diagnosed. Along with other precautions, consuming foods and beverages that contain enzymes and substances thought to kill parasites
This Frozen Almond Butter Mousse comes together easily and you just pop it in the freezer long enough to get frozen. It's a super tasty treat to cool off!
gluten-free, dairy-free, paleo, vegan, vegetarian, sugar-free, egg-free, FODMAP-friendly (without sweetener)
A complete guide to oats. Everything from processing to cooking times for old fashioned oats, instant oats, oat groats, and steel cut oats.
Plus, how to transform them into other staples. (Sunflower seed flour? So smart.)
This is my go-to healthy salad and it literally takes me 2 minutes to put together. First it’s important to note: Prep Ahead! I always encourage my clients to prep some staples. For this r…
This is a delicious bread, made partially with chickpea flour, which is a rich source of vegetable protein and has a low carbohydrate content. I’ve developed this recipe in order to create a…
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Tracey Jazmin is an Edmonton branding photographer who helps local Edmonton brands and businesses showcase who they are.
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Vegan blogger brand photo session in Orlando with Lauren Vacula. Orlando branding photoshoot with plant based blogger.
See our recipe for wild rice 'batch cooked' porridge. Developed by Nutritionist Jessica Cox at JCN Clinic. Learn More
Three celebrity nutritionists share their guide to eating healthy with their favorite healthy daily meals. Read all about them here.
