12 Cultivating Broccoli Microgreens
Reflection
Microgreens first appeared in California restaurants in the 1980s and have been growing in popularity since. I find them everywhere: in my local restaurants, at farmer’s markets, through online markets, and in grocery stores. This is a happy thought. A happier thought is, I can easily grow them in my own home, and I do! Weekly, I grow my own greens. I started growing microgreens, I think it was about two years ago now, with broccoli seed. A powerhouse of nutrition, delicious, and a delight to grow, I have been growing them and enjoying them ever since.
A member of the Brassica family, broccoli can been easily grown as a microgreen and ready to eat in seven to ten days time. White stems with bright green tops stretch towards the light. Because of its mild taste, I appreciate this grow and use it with ease. I eat mine raw in salads and in smoothies, as nice cream toppings and in wraps. With just about anything, they are delectable. Some people cook them and do things like toss them in soups or use them as casserole toppings. Whatever way you choose to munch on these greens, loading up on broccoli microgreens, means loading up on nutrition and receiving the many health benefits they offer.
This tender, crunchy, and juicy microgreen has an amazing nutrient profile. It is touted as being one of the most nutrient dense foods in the world.
This green, as are all greens, is a great source of fiber which regulates the digestive system, promotes overall gut health, and controls blood sugar. It is also high in vitamin A, which strengthens your eyes, your immunity, your bones, and reduces your risk of acne and cancer; B vitamins, which helps energy levels, brain functions, and cell metabolism; vitamin C, that also fortifies the immune system, fights cardiovascular disease, and tightens the skin, E, an antioxidant that is, again, great for your immune system, and great for your skin, eyes, and all of your many cells; and vitamin K which helps your bones and blood. Aside from the vitamins, broccoli has significant amounts of calcium, magnesium, phosphorous, copper, iron, and and zinc. What sets this plant apart from the others is the amount of sulforaphane it yields. Compared to all other edibles on the planet, broccoli microgreens contain the highest amount of sulforaphane. This sulfur compound is very beneficial to our bodies. Studies have shown it to bee good at reducing inflammation, preventing cancer, improving heart health, and improving digestion.
These greens have got everything you need - and nothing you don’t! Very tasty and easy to grow, if you start them today, you could be harvesting your own in a week! If you are interested, read on, and I will show you how to grow your very own lovely broccoli at home.
To grow these microgreens, you only need a few things. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Fill the tray with holes up half to 3/4s full with coco coir. Spread soil evenly, and press it down firmly. Mist generously with water. The soil should be fully saturated but not puddling. Measure out 10 grams of seed, which comes to about 1 T. Spread the seed evenly across the grow medium. Sandwich that tray between the two solid trays. put a weight on top and place on a shelf for about 3 days to germinate. On day 3, flip the lid and return to the shelf for 2 more days. This is called blackout. During this time, the stems are getting longer. On day five, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 7 to 10, use a sharp knife or scissors to harvest. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
Sources
“Mighty Microgreens.” Environmental Nutrition, vol. 42, no. 7, July 2019, p. 8. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=aph&AN=136839212&site=eds-live.