Today’s Beyond the Garden Basics Newsletter expands upon a topic we were briefly discussing in Episode 395 of the Garden Basics Podcast, “Survival Garden Basics”. In this case, the short chat was about the value of microgreens, and how they are easy to grow, and because of their small size, super-packed with nutrients.

In today’s “Beyond the Garden Basics” newsletter podcast (above), Sacramento County (CA) Master Gardener Gail Pothour discusses how to grow and harvest microgreens, and how they can be used in various dishes. This conversation originally aired on a Garden Basics podcast back in 2020.

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The ABCs of Microgreens

One great resource for gardeners about microgreens comes from Penn State Extension, entitled, “The ABCs of Microgreens”. Among the highlights of that article:

Many edible plant species can be used to produce microgreens. Among the standard vegetable species, the most popular ones are those belonging to the broccoli family (Brassicaceae), such as broccoli, radish, cauliflower, arugula, cabbage, kale, kohlrabi, mustard, mizuna, cress, broccoli raab, etc., which are characterized by a very short growth cycle (7–8 days maximum) and by the typical pungent taste of cole crops which is primarily due to their content of glucosinolates, natural compounds considered anti-cancer per excellence.

Other vegetable species commonly grown as microgreens include beet, Swiss chard, spinach, amaranth, lettuce, chicory, endive, carrot, celery, fennel, leek, onion, and cucumber. Microgreens are produced by also sprouting cereals such as barley, oat, wheat, corn, and pseudo-cereals like quinoa, legumes such as pea, alfalfa, bean, fava bean, lentil, clover, chickpea, and fenugreek, and even oleaginous and fiber species like sunflower and flax, respectively.

Interesting microgreens are also produced using the seeds of aromatic herbs such as basil, cilantro, dill, chives, and cumin, or using the seeds of some wild edible species such as borage (Borago officinalis L.), wild chicory (Cichorium intybus L.), common dandelion (Taraxacum officinale Weber), sea asparagus (Salicornia patulaDuval-Jouve), etc.

In some cases, mixes of different species are used to obtain specific color or taste combinations. When mixes are used it is very important to balance the seed density as well as to make sure that seeds of different species or cultivars will germinate and grow at the same time.

Some common vegetable crops like tomato, pepper, eggplant, and potato are not edible at the seedling stage and are not suitable to produce microgreens because they contain alkaloids, which at high levels, are toxic for humans. If using wild species, it is very important to recognize the plants from which seeds are collected because many spontaneous species contain toxic compounds while they may look like edible plants. Therefore, if you are not a plant expert, refrain from using wild plants to produce microgreens. Also, you should exclude any species for which you may have an allergic reaction.

That Penn State Extension article did point out one very important fact about growing microgreens at home: remember, different seed varieties grow at differing rates, so be cautious if using a mix of microgreens. Probably better to purchase each variety separately and grow each in its own container. And, a good portion of the article dealt with the microgreen mathematics involved: because you should sow the seeds thickly, how many seeds should you sow in a single container? No worries. There’s a link to an Excel file that does the calculation for you.

How Nutritious are Microgreens?

I’ve often heard from dietitians and health food aficionados that consuming microgreens and baby greens provide more nutrition than their full grown counterparts. Is that true? In a 2021 published study of two greens - spinach and roselle - researchers discovered that these plants - when harvested within 20 days of sowing - have some critical nutritional benefits greater than the full grown plant, according to the National Library of Medicine:

“Compared to field grown mature foliage, greenhouse-grown micro/baby-greens were lower in digestible carbohydrates and CA (calcium) but higher in digestible protein, P (phosphorus), K (potassium), Mg (magnesium), Fe (iron), Mn (manganese), and Zn (zinc).”

From the National Library of Medicine (Nov. 2021): Nutrient Content of Micro/Baby-Green and Field-Grown Mature Foliage of Tropical Spinach (Amaranthus sp.) and Roselle (Hibiscus sabdariffa L.)

Note: “DAS” - Days After Sowing

So, for certain nutritive boosts, nature’s “fast food” (greens harvested at microgreen or baby green stage) is the way to go. Better yet, it’s quick from the garden to the plate, reaching cutting stage in 10 to 20 days after sowing in optimum conditions and temperatures.

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Fred Hoffman is also a University of California Cooperative Extension Master Gardener in Sacramento County. And he likes to ride his bike(s).

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