20 Cultivating Lacinato Kale
Reflection
A member of the Brassica family, kale is a delight to grow. Long and leafy, I love the green of these greens - very deep! I eat mine raw in salads, and wraps, and sometimes in smoothies and smoothie bowls. I also use them as topping for nice cream. Some people cook them and do things like toss them in soups or use them as potato or taco toppings. Whatever way you choose to munch on these greens, loading up on kale microgreens, means loading up on nutrition and receiving the many health benefits they offer. Very tasty and a pleasure to grow, if you are interested, read on, and I will show you how to grow your very own lovely kale microgreens at home. The kale microgreen has a packed nutrient profile. One cup has only 35 calories; so, you can eat a lot, loading up on nutrients, not expanding the waistline.
This green is a great source of fiber which regulates the digestive system, promotes overall gut health, and controls blood sugar. It is also high in vitamins C that fortifies the immune system, fights cardiovascular disease, and tightens the skin; and, vitamin B6 which also boosts the immune system and promotes the healthy production of red blood cells; Vitamin A, an antioxidant, that is great for your immunity, your eyes and vision and the functioning of pretty much all of your major organs; and vitamin K, which is great for your blood and bones. Aside from the vitamins, kale has significant amounts of manganese, calcium, copper, thiamin, folate, iron, riboflavin, and potassium.
If you’re growing lacinato kale microgreens, you’ll not regret it!
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!