Broccoli Microgreens

Summary:

Health Benefits:

  • Antioxidants
  • Cancer
  • Digestion
  • Heart Disease
  • Immune System

Nutrition:

Growing information:

Flavor:

Best uses:

Everything You Need to Know About Broccoli Microgreens

Broccoli is the kind of vegetable that people either love or hate. What people might not know is the absolute magnitude of broccoli’s health benefits. As a member of the Brassica family, broccoli is a promising antioxidant that helps remove free radicals from the body and lowers your risk of cancer and other diseases.

Some people might be taken aback by eating a cup and a half of broccoli, but miraculously, you can get the same health benefits in only an ounce of broccoli microgreens. On the road to health, make sure to include broccoli microgreens, and you will have a heaping helping of vitamins and minerals without a lot of hassle.

Microgreens are a stage of growth that each plant goes through, and this stage occurs shortly after germination when the first leaves are formed, Microgreens are harvested at this stage rather than waiting for the full-grown plant. Experts assert that microgreens are between 4 and 40 times healthier than their full-grown counterparts, and as such, are an integral part of a healthy diet offering a myriad of life-altering traits.

Because microgreens are so beneficial, but also so fragile, they can be expensive to purchase. Growing your own microgreens makes for a healthy lifestyle, saves you money, and gives you the chance to experiment as a gardener. The step-by-step instructions below will help you and show how easy it is to make healthy microgreens a part of your life. Additionally, there are several mouth-watering recipes that will have you rethinking your views on broccoli.

  • How to grow
  • How long to germinate and presoak
  • How to grow in soil
  • How to grow hydroponically
  • How much/often to water
  • When to expose to light
  • When/how to harvest microgreen broccoli seeds
  • How many per tray?
  • Broccoli microgreen health and nutritional benefits
  • How to use broccoli microgreen seeds/recipes

Step-by-Step Technique for Growing Broccoli Seeds

Broccoli microgreens are by far one of the easiest microgreens to grow, and with these step by step directions, the process will be even easier. If you keep your eye on the prize of increasing your healthy lifestyle choices, you will find this is a simple method for encouraging your whole family to get involved in growing and eating healthier items.

What type of seeds should I purchase?

Organic seeds are the best to use, as the growing time is so short for microgreens and everything inside the seed will be magnified, so if there are toxins or impurities in regular seeds they will alter the taste and health benefits of your microgreens. Buying seeds online from a reputable dealer is the best way to get hardy, prolific seeds.

Do I need to pre-soak broccoli microgreen seeds?

Yes, pre-soaking your broccoli microgreen seeds will help to get rid of the hull, and they will take less time to grow. Some people swear by adding apple cider vinegar to sanitize the seeds as well, especially if you do not have organic seeds.

How do I pre-soak broccoli microgreen seeds?

There are several steps to ensure that your broccoli microgreen seeds are soaked appropriately.

  1. Rinse the seeds in cold water.
  2. Fill a container with water and place seeds inside. Soak overnight.
  3. Rinse and drain the seeds, and then cover them. Every 6 hours check to make sure they are damp but not sopping wet. Using a spritzer bottle is great for this.
  4. Repeat this process for 36 hours, and you will see little sprouts forming.

Do I need to germinate broccoli microgreen seeds?

Every seed needs to germinate in order to grow.

What is the preferred growing medium for broccoli microgreen seeds?

Broccoli seeds prefer a seed-starting potting mix or a mixture of coco coir. The potting soil has just enough minerals for the short time the microgreen seeds will grow and will help them thrive.

How do I germinate and grow broccoli microgreen seeds in soil?

From start to finish, this process will only take about 10 days, and it is really quite simple.

  1. Add about one inch of the potting soil mix to a clean plastic nursery tray.
  2. Pre-water the potting soil, but do not saturate it.
  3. Use a heavy hand to plant the broccoli microgreen seeds.
  4. Cover the sown seeds lightly with more soil.
  5. Put the lid on the tray so they can germinate in the dark.
  6. Germination takes about 3-4 days, and after germination, the microgreens will need light to perform photosynthesis.
  7. Water the seeds as they grow.
  8. They should be ready to harvest about 5-7 days after germination.
  9. Use sharp scissors or a knife to harvest them, and cut high on the stem to ensure a balanced ratio of leaf to stem.
  10. Make sure to not let them grow too long or they will get woody.
  11. It is best to eat microgreens as soon as possible. Simply rinse them off when you are ready to eat. The hulls should fall away easily.
  12. If you need to wait a bit, keep your unwashed microgreens in a sealed dry container in the refrigerator.

How much light and water do my broccoli microgreen seeds need?

If you are using sunlight, 6-8 hours of direct sunlight is a great rule of thumb. Some growers even plant grow shelves in their sunny windows to house all of their trays at the same time. You can also use simple artificial lights, like a fluorescent tube or a dedicated grow light. Don’t leave the lights on all night though, because the plants need darkness to perform photosynthesis.

As for water, keep the broccoli microgreens damp but not saturated with water. A spray bottle is perfect for this so you don’t overdo it.

How do I grow broccoli seeds hydroponically?

Hydroponic growing is perfect for microgreens. This means that you do not use soil in your growing, but only water. Since microgreens are so delicate, you will not have to worry about getting the soil off of them after they grow.

  1. Rinse the seeds, as you did above. Soak them overnight.
  2. There are two fun techniques for planting broccoli microgreens hydroponically. Plant them on a paper towel or in a mason jar. Both techniques are basically the same, just using a different medium.
  3. After rinsing and soaking the seeds, either place them in a mason jar on its side or spread them out on a paper towel.
  4. Keep your seeds moist by spritzing about every six hours so they don’t dry out.
  5. In a few days, the sees will grow exponentially, and it will seem like magic! Keep the microgreens moist but not saturated.
  6. After about ten days, whether on a paper towel or in trays, they will be ready to harvest.

Broccoli Microgreen Nutrition and Health Benefits

The health prowess of broccoli microgreens simply cannot be overstated. Among the healthiest microgreens around, broccoli microgreens are filled with fiber, protein, iron, potassium, calcium, selenium, and magnesium, as well as Vitamins C, E, K, A, and several B vitamins. They also provide DIM (diindolylmethane). Although you may have never even heard of this compound, it works hard to balance the hormones in your body.

Each vitamin and mineral in broccoli microgreens offers an asset to your health, and taken together they are formidable in strengthening each system of your body. Here are some of the heavy hitters found in broccoli, and what they do for your body.

Potassium: 

Potassium matters more than you might realize, helping with nerve signals and muscle contractions in the body, as well as keeping your fluids regulated. Potassium also helps prevent strokes.

Calcium:

Broccoli is an excellent source of calcium and is right up there with dairy for offering the health benefits of calcium, including fighting high blood pressure, cancer, heart disease, and diabetes.

Selenium:

Selenium is a powerful antioxidant that aids in mental decline, thyroid regulation, heart disease, and the immune system. Eating broccoli microgreens can keep your systems in top-notch conditions.

Magnesium:

Magnesium is an anti-inflammatory that fights depression, prevents migraines, and helps with premenstrual anxiety.

Vitamin B and Folate:

Babies and pregnant mothers both benefit from Vitamin B and folate, which assists in DNA production, nerve function, cell health, brain health, and energy levels.

Vitamin K:

Vitamin K is a vitamin that creates proteins that help with blood clotting and building bones, along with aiding in improved memory for older adults. If you have high blood pressure, add some broccoli microgreens to your diet!

Vitamin C:

Is there anything Vitamin C cannot do? Vitamin C reduces the oxidative stress in your body which is linked to chronic disease, it fights inflammation, protects your immunity, and even helps ward off dementia.

Vitamin E:

Eating broccoli microgreens offers you the benefits of Vitamin E, which aids your cells. It is a balm for degenerative diseases like high blood pressure, heart disease, and hardening of the arteries.

Vitamin A:

Broccoli microgreens will even help you look your best by keeping your skin healthy! Vitamin A also aids in mucus membranes, eye health, and the immune system.

The Brassica family wins the gold medal for health, and broccoli microgreens are at the top of the list. By incorporating these into your diet you are helping virtually every system in your body run more efficiently. This in turn will help your organs, blood, and tissues stay as healthy as possible for as long as possible.

Food Pairing

Broccoli microgreens taste cabbage-like, but they are not as strong in taste as their full-grown counterparts. Since many people can be turned off by the taste of broccoli, microgreens are a good way to achieve the benefits without the strong flavor. You also do not have to worry about overcooking the broccoli and ending up with a mess!

Broccoli microgreens are great ingredients to add to wraps, sandwiches, and salads, but they are also great additions to dips, sauces, and casserole dishes. See below for some of the easiest, tastiest ways to get the assets of broccoli without a lot of fuss.

Extra Tips

Broccoli microgreens are truly some of the easiest microgreens to grow and can set you on the path of gardening. Before you get started, these tips will help you ensure success.

  1. Consider the air circulation in the growing area. Fans help prevent mold and keep the plants cool. They also regulate the humidity in the area; high temperature and humidity could weaken your microgreens.
  2. Speaking of temperature, 66-78 degrees Fahrenheit is the optimal temperature for growth.
  3. Make sure you use fresh soil for each set of seeds. The process of growing depletes the minerals in the soil, and there is also a danger of mold growth. Clean the trays carefully in between for the same reason.
  4. You don’t have to stop with broccoli microgreens! Try radishes, which involve such a simple process, as well as pea shoots or cilantro for even more taste sensations!

Broccoli microgreens are the gold medal of health for your bodily systems. They improve brain function, heart function, and overall health. Add to this the fact that they are simple to grow, and you can see what a great idea it is to grow broccoli microgreens and dive into this healthy lifestyle. By doing so, you are not only affecting your own health but reducing your environmental footprint. And if you have a family, you are teaching them as well. Plus, growing microgreens is just plain fun!

Have you ever grown broccoli microgreens? If you have, send us some photos or anecdotes we can share. We look forward to hearing from you!

Broccoli Microgreen Health Benefits

  • Antioxidants
  • Cancer
  • Digestion
  • Heart Disease
  • Immune System

Broccoli Microgreen Nutrition

How to grow Broccoli Microgreens