How to grow microgreens to boost your immune system

Earlier this week, I wrote a post about the nutritional benefits of magical microgreens. I also created an additional page on our website with a full list of the varieties we grow on the farm and their health benefits, and I shared this information on our Instagram. Today, I would love to share with you a simple method for growing microgreens at home, in any sunny location indoors, to bring these nutrients to your family. As we all do our best to practice social distancing, growing microgreens can be a lovely way to connect with plants and the earth from inside, and boost your family’s immune system with the tasty plants you will reap!

Some of the varieties we grow with the highest antioxidant values and immune boosting properties are: amaranth (also an ancient grain and a protein source!), beets (also a DNA repairer!), kohlrabi (also high fiber!), arugula (also good for your skin!), and basil (also antimicrobial and antibacterial!). All are delicious, beautiful, and offer many health benefits beyond a helping hand to your immune system. In the reality we are all sharing and adjusting to now, I thought it best to share some insight on how to grow these little buddies at home.

As a young child, I gardened with my grandmother and it is with her, in the quiet moments we shared in the garden, that I found my love and admiration of our mother earth and the amazing plants she grows. Now, as a farmer, I am constantly in awe of the power of plants to nourish our bodies, and the process of gardening as a meditative, calming nourishment for our mental health. With that in mind, I invite you to nourish your soul and your body by growing microgreens for your family!

Here is what you need:

—Tray or other vessel. I use 10×20 seed trays, one with holes on top and without holes on bottom. If you don’t have these on hand, this is a great opportunity to recycle! Use an old yogurt container, a dejected cookie sheet, anything will do! Whatever you use, I suggest watering from the bottom (this is why I use one with holes and one without), because microgreens are quite delicate and don’t like to be watered from above.

—Soil or other planting medium. A lot of folks use coco fiber, I haven’t tried this and can’t attest to it. I have played around with hemp mats, and though I have seen others succeed with this method, I found that they dried out too quickly. The best thing I have used is a soil specifically formulated as a seed starter. This way, it is has just the right amount of nutrients for these delicate babies, good aeration, and good drainage.

—Light source. On the farm, we have a fully functioning indoor grow space using T5 fluorescent lights on shelves. You don’t need anything fancy to grow microgreens at home! Something like a little yogurt tub of micros can easily be grown in the kitchen window, just give it sun!

—What to do: For basil, kohlrabi, arugula, and amaranth you can sow them directly after you’ve patted down the soil so it is quite compact in whatever vessel you’ve chosen. *The only difference here for beet seeds is that they need to soak for about 24 hours before planting, as they have very hard seed hulls.* Moisten the soil so it is fully saturated but no puddles are seen. Spread the seeds so they are dense enough to cover most of the soil, but not so dense that you risk blight or other diseases for your little plants. Mist the seeds with a hydrogen peroxide solution to inhibit mold growth. I use 4 cap fulls of hydrogen peroxide per 1500 mL of water. Cover the tray/vessel so it is in complete darkness. I use tin foil, you can also use another tray on top. *The difference here for beet seeds is that they need a layer of soil on top, while all other seeds do not. They also need a weighted dark period, so I use a tray stacked with scraps of wood to weigh it down during germination.*

—Mist your seeds twice daily.*Except beets–just don’t touch them for about 6 days, then lift the weighted top and get ready for a magical, magenta surprise!* Make misting your seeds a relaxing part of your morning and evening routine! Kohlrabi takes about 4 days to be ready for light, arugula takes about 3, amaranth takes about 4, and basil takes about 6. You will know they are ready for light when the are about 2 inches tall. Fun fact: Basil seeds are mucilagenic, meaning they will form a slippery coating during germination, similar to chia seeds. This is a fun process to watch, especially if you have kiddos looking over your shoulder!

—Harvest and enjoy! To be ready for harvest, kohlrabi takes about 4 days under light, arugula takes about 4 days, amaranth takes about 5, and beets take about 6. You’ll know your microgreens are ready when they have their first true leaves, or you can eat them at the cotelydon stage (the first two “leaves” that come out as they sprout up).