SOWING GROWING AND EATING TOP 10 MICROGREENS
Powerful super microgreens, loaded with up to 40% - 90% more vitamins, minerals and antioxidants than its full sized counterpart, these pack a major punch of nutrition in such a small portion, microgreens are so much more than a pretty garnish on your dish. The reason microgreens are so nutrient dense is the high levels of sulphurphains and polyphenols, powerful important natural chemicals that are found in many foods, these are more consolidated in microgreens and contain powerful antioxidants that help prevent the build up of harmful free radicals, free radicals are highly reactive compounds that form in the body and can cause damage to cells and support chronic disease.
Polyphenols have been linked to reduced risk of heart disease, diabetes, obesity, prostate and gut related cancers, inflammation, Alzheimer's disease, bad LDL cholesterol and triglycerides, what a super hero of the vegetable world.
Microgreens grow all year round, are really easy to grow and are ready to eat from 7-14 days from sowing. All vegetables are microgreens once they reach the two true leaves stage they are ready to snip and sprinkle on your dinner. However never grown any vegetables from the deadly night shade family, tomatoes, potatoes, aubergine and rhubarb, as a rule if you can't eat the leaves of a plant then don't grow as a microgreen.
For a continuous supply of microgreens every 7 - 10 days sow a new batch, once you pass the first 7 days while you wait for your first microgreens to reach the two tree leaves stage you will then be able to eat week one's microgreens, followed by week two, then week three and so on just re sow each week for a continuous supply. Some microgreens grow faster than others, radish and buckwheat grow really fast and most other microgreens take up to 7-10 days peas and sunflower seeds being one of the the longest to grow. These slower growing microgreens give you more variety on
TOP MICROGREENS
BEETROOT
Vitamin C, folate, magnesium, phosphorous, potassium, high in flavonoids and beta carotene.
Organ and blood cleansing, lowers risks of heart disease, helps stimulate and improve overall liver function..
BROCCOLI
Vitamin A, enzyme Q10, calcium.
Supports the liver, helping cleanse, sulferapheme triggers your bodies natural protection against disease.
CABBAGE
Vitamin K, C, B6, B1, B2, B3, iron, manganese, fibre, potassium, folate, copper, choline, phosphorus, magnesium, calcium, selenium, pantothenic acid.
Liver and organ detox, a perfect food, special cholesterol lowering benefits (steamed), sinigrin is converted into allyl-isothiocyonate (AITC) this compound has unique anti carcinogenic preventative properties to the bladder and colon.
CORIANDER
Vitamin K, A, C, volatile oils, flavonoids, phenolic.
Heart and circulatory protective coumarins, effective antiseptic, linalcol, anti inflammatory, cholesterol lowering, lowers LDL bad cholesterol, antimicrobial properties, anti bacterial.
FENNEL
Vitamin C, B3, fibre, potassium, molybdenum, manganese, cooper, phosphorus, folate, calcium, pantothenic acid, magnesium, iron, flavonoids, phytonutrients, anethole.
Protects the liver from toxic chemical injury, neutralises free radicals, activates liver enzymes that help the liver flush out toxins, essential oils prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract and allows your body to adsorb nutrients more efficiently, strong antioxidants, reduce inflammations, anti carcogenic, anti microbial, supports immune system, helps reduce cholesterol levels, lowers blood pressure
SPINACH
Vitamin K, C, A, B2, B6, E, B1, B3, omega 3 fatty acids, manganese, folate, magnesium, iron, copper, calcium, potassium, fibre, phosphorus, zinc, protein, choline, pantothenic acid, selenium, carotenoids, flavonoids.
Regulates blood pressure, supports immune system, neutralises heavy metals, chemicals and pesticides. Powerful protective for liver, high in chlorophyll that suck up enviromental toxins in the blood stream protecting the lining of digestive tract from damage, especially unwanted inflammatory. Top green for protection prostate. High in oxalic acid, protects against oxidative stress, cardiovascular and bone. Dozens of different flavonoid compounds hugely anti carcogenic, slows down cell division, lowers risk of blood vessel problems and blood pressure. Supports healthy eyes, vitamin K1 helps bone health.
WATERCRESS SUPER FOOD
Vitamin A, C, E, thiamin, riboflavin, iron, calcium, iodine.
Purifies blood, gives iodine, packed with essential vitamins and minerals, has a higher amount of nutrients than most vegetables, highest level of antioxidants. Can increase the ability of cells to resist damage to their DNA helping to protect against the cell changes that lead to carcinogenic damage. If eaten daily will supply high levels of calcium.
KALE
Vitamin K, C, betacarotenes, calcium, chopped contains sulforaphare, anti carcogenic properties, carotenoids, lute in, zeaxanthin, boosts DNA cell repair, blocks growth of cancer cells, lowers cholesterol and decreases absorption of dietary food.
RADISH
A plethora of health benefits, a alkaline forming food keeping PH levels in check, related to kale, broccoli, cauliflower and horseradish, good fiver, top for vitamin C, B6, potassium, folate, manganese a remedy for jaundice, detoxes blood toxins and waste, removes bilirubin, the high level of vitamin C is a antioxidant that can help limit free radical damage, anthocyanins a type of flavonoid you find in blueberries a anti inflammatory, reduces risk of heart and kidney disease also great for healing the skin with anti bacterial properties.
SUNFLOWER
Rich in vitamin E, B3, B6, B1, thiamine, phosphorus, folate, selenium, magnesium, copper, essential fatty acids Lin oleic acid, amino acids especially tryptophanthe building blocks of proteins, phytosterols, healthy fats are building blocks for cell membranes that allows your body to balance hormones, helps slow down absorption of food during meals and acts as a carrier for important fat soluble vitamins A, D, E and K.
CHIA
Superfood, original one, nutrient dense packs a punch of energy boosting power, high in omega 3 ALA, fiber, manganese, phosphorus, calcium, zinc, copper, potassium, fatty acids, alpha-linolenic and Linoleic acid, moulin, strontium, vitamin A, B, E, D, minerals, sulphur, iron, iodine, niacin, thiamine and a rich source of antioxidants.
BUCKWHEAT
So nutrient packed with Rustin, tannins and catechism making this a superfood, gluten free (groats) seeds supports heart heart, diabetes, digestive disorders, vitamins and minerals, amino acids, antioxidants, practically no fat. The amino acids give buckwheat special biological activities including lowering cholesterol, anti hypertension effects, improves digestion, relieves constipation, flavonoids oligomeric proanthocyonidins protects cell function by protecting DNA from free radical oxidative stress damage and cell change formation.
GROWING YOUR OWN MICROGREENS SEEDS
Leaving some of your favourite microgreens to grow in to their full sized counterpart in plant pots or vegetable beds is a great self sufficient bonus, to do this you stress the plant by reducing watering, this will encourage the plant to run to seed for survival, most plants will produce thousands of seeds, which will keep you growing microgreens forever, for free and a self sufficient lifestyle.
HARVESTING SEEDS
When your plants finish growing pull them up and hang them somewhere dry but with air flow, when the seed pods as dry and really crispy to touch it's time to harvest the seeds.
COLLECTING THE SEEDS
Place a large sheet under your plant and gently rub the seed pods between your palms, the seed pods will easily burst open releasing thousands of future generation microgreens. Store in a brown seed envelope away from direct sunlight with the years harvest date and use within five years.
