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HOW TO GROW
MICROGREENS & SPROUTS

MICROGREENS

Materials

Step 1:

To help your seeds germinate quickly, pre-soak larger seeds (e.g. mung beans, wheat, peas, beetroot and sunflowers) in warm water for a few hours or overnight. 

This step isn't necessary for smaller seeds.

Step 2:

If using a tray, lay some moistened paper towel or chux cloth on the bottom to stop the mix falling through. Fill your container about 3/4 full of moist growing medium about 2-3cm (1 in) deep.

TIP: The seed raising mix in your tray should feel like a moist sponge – not too dry or wet!
You could also use a certified organic seed raising mix (look for a suitable logo).

Spread the seed raising mix out evenly. I use a paddle pop stick or ruler so there is a nice even surface.

Step 3:

Generously sprinkle your seeds over the mix and press in lightly. Optional: For small seeds you can also evenly spread a thin layer of seed raising mix or sieved compost (about 0.5 cm or 1/5 in) over the top so they are all covered.

  • Lightly water by misting with a spray bottle. This prevents you dislodging the seeds.

  • Place on a drainage tray or saucer in a warm spot like your kitchen bench.

  • Water regularly every day as needed. Check soil moisture first by touching with your fingers.

  • The seeds should never dry out. Avoid overwatering though as you’ll drown your seeds!

  • To create a warm humid environment for the seeds to germinate, cover the seeds with the punnet lid. Or add a clear plastic bag over the top of the tray with holes snipped in the top for airflow.

Step 4:

Once germinated, the seeds have used up their internal store of food to grow. So at this point, I apply seaweed solution to feed the plants with trace elements. This improves flavour and boosts nutrition.
When the seedlings are 2.5-10cm (1-3 in) tall – depending on the variety you choose, your yummy microgreens are ready for harvesting!  I use scissors to cut stems just above the soil when I’m about to put them on the plate.

SPROUTS

Materials

  • Seeds of your choosing

  • Wide-mouth jar

  • Bowl with lid or food storage bag

  • Paper towel

  • Piece of Muslin cloth/cheese cloth

Step 1:

Place the Seeds in the Jar and Cover 

Wash 1 to 2 tablespoons of your chosen seeds and place in a clean, sterilized wide-mouth jar (a canning jar is ideal for this). Make sure the seeds only take up about 1/4 of the jar, as they will expand. Cover them with approximately 2 inches of warm water. Cover the jar with the cheesecloth and secure it with the canning lid ring or a rubber band. Allow the mixture to sit overnight.

Step 2:

Drain the Water From the Jar 

Tip the jar upside down over a sink to drain the water from the jar. Alternately, you can pour the water and seeds into a fine-mesh strainer, making sure the holes in the strainer are significantly smaller than the seeds so you don't lose any to the sink.

Step 3:

Rinse the Seeds 

Once you've drained all the soaking water from the container, rinse the seeds by adding new water to the jar, swishing the seeds around, and draining again (using the same cheesecloth or strainer method you utilized above).

Step 4:

Allow for Air Circulation 

Find an area out of direct sunlight and place the jar upside down at an angle to allow for drainage and air circulation through the cheese cloth, using a bowl or dish rack to support the jar.

Step 5:

Repeat the Process 

Repeat the soaking, draining, rinsing, and positioning for air circulation process detailed above every day, 2 to 4 times a day, until your sprouts are the desired size. The seeds should never be allowed to dry out completely or allowed to stand in water.

This repeated process take anywhere from three to seven days, depending on the variety of sprouts you're growing.

Step 6:

Harvest the Sprouts 

Sprouts are best to eat when they're still fairly small and just starting to turn green. After harvesting them in that state, give the sprouts a final rinse, removing any unsprouted seeds. Dry and store the sprouts in a covered bowl. Use them within a week of harvesting.

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