Green energy is in short supply in winter but did you know that you can grow your own for a sustainable supply?
This ‘green energy’ is chlorophyll that is present in most green vegetables and its benefits include boosting energy and improving health.
Although the soil in June is far too cold for sowing seed, vegetables that are rich in chlorophyll like mustard and Asian greens, broccoli, cabbage and kale, parsley and green peas, can be grown as microgreens.
Basically, microgreens are leafy green veggie or herb seed or microgreen mixes that are sown densely in seed trays or Gusta Garden indoor planters and harvested when the first set of edible true leaves appear.
What’s to like.
Microgreens are a pint-sized superfood, a good source of vitamins, antioxidants, protein and iron. The flavour is the same as the ‘mature’ plant and is sometimes even more intense. They are tastiest used fresh so harvest as needed for each meal.
Tasty mixes
‘Oriental Mix’ is a combination of spicy rocket and red mustard paired with coriander and Asian greens like Mizuna and Hon Tsai tai. They add zest to roasted root veggies and meat dishes or sprinkled over an Asian stir fry.
‘Old Mexico’ is a mix of coriander, red beets, cabbage, radish and pepper cress. Add them to tacos and other spicy Mexican dishes or to any dish that needs a flavour kick.
‘Rainbow Blend’ is a colourful flavour combo of beetroot, Asian cabbage, broccoli, kohlrabi, Italian broccoli and radish. Delicious in smoothies as well as in salads, sandwiches and just about any meat dish.
Growing tips
Here’s how to grow a continuous supply of microgreens, even throughout the year.
- Sow seed in a deep seed tray containing seedling mix or a Gusta Garden planter with transparent hood to create the ideal microclimate. Keep the planters in a warm sunny spot either indoors or outdoors. Microgreens can be sown outdoors in sub-tropical areas.
- Sow thickly and keep moist.
- Enclosing the seed tray in a plastic bag will create the ideal moist microclimate. Germination should be within 7 to 14 days.
- Water the seedling mix with Margaret Roberts Organic Supercharger once a week.
- Sow a new batch of microgreens every five to 10 days to ensure a continuous supply.
- Snip with scissors when 2 – 4cm high and trim just above the soil line leaving the roots in.
Storing
Microgreens are most nutritious when eaten immediately, however they can be stored for a week in the fridge. Make sure the shoots are dry, then wrap in paper towel and stored in a sealed container or plastic bag. Before eating refresh with a rinse in water.
Green smoothies
Microgreens are ideal as garnishes, fillings and toppings but they also work well as the main ingredient in green smoothies. Rotating your greens provides a wide variety of nutrients which is a why microgreen mixes work so well because of the variety within each mix.
Pop all the ingredients in a blender and blend until smooth. To the greens you can add finely chopped fruit or frozen fruit and a cup of almond milk for extra protein and creaminess. In summer add half a cup of ice. Besides flushing the body of toxins, it helps to keep weight under control if you suffer from the winter munchies.
Start slowly by replacing three meals a week with a green smoothie and progress to one smoothie a day if it works for you.
Article and images supplied by Alice Coetzee.