Episode 118: Microgreens

Master Gardener Volunteer, Shelley Haefner, from Old Chatham (Columbia County) is passionate about gardening, nature photography and the great outdoors. She joins the Nature Calls: Conversations from the Hudson Valley podcast for an informative discussion about Microgreens.

We all know that vegetables are a rich source of many healthy nutrients, including dietary fiber, vitamins (A, C, K, E, and B6), folate, thiamin, and niacin, as well as essential minerals like potassium, iron, zinc, copper, magnesium, and manganese. Microgreens are nutrient-dense tiny vegetable and herb greens that can be grown in limited space, in a relatively short time. Given their high nutritional value and the wide variety of species you can grow, microgreens provide nutrient-dense greens that you can grow in your home. While there are about 60 different microgreens, popular ones include broccoli, beets, Swiss chard, and peas. They add a nutritional boost to soups, salads and sandwiches or can be enjoyed on their own.

The basic items needed to grow them include seeds, drinking water, growing medium or mat, growing containers or trays, a small kitchen scale or measuring cups, a spray bottle, a pitcher, and a sharp knife or a pair of scissors. The simple steps to follow to grow microgreens include:

1. Calculate and measure the optimal amount of seeds needed for your trays
2. Prepare your trays and growing media
3. Seed your trays
4. Provide adequate water and sunlight
5. Harvest the microgreens using a clean, sharp knife or a pair of scissors

Microgreens have become more popular in recent years with ongoing research looking to understand their health benefits.  Insights from this research reveal that microgreens contain up to 40 percent more beneficial nutrients (vitamins and minerals) than their full-grown counterparts.  They are high in fiber and vitamin K which can be helpful in maintaining a healthy blood pressure.  Some (like red cabbage) may have the potential to lower cholesterol and inflammation to reduce heart disease risk.  As they are high in fiber, they can support gut health when eaten as part of a balanced diet.  

Shelley's enthusiasm for microgreens in contagious.  Her favorite quote, Happiness is right where you plant it", is very appropriate when growing your own microgreens.  And don't forget to check out her YouTube channel which provides helpful how-to videos, experiences, and tips on flower gardening, vegetable gardening and gardening tools.  It's a fun way to dive into Zone 5 organic perennial and edible kitchen gardening.

Hosts: Teresa Golden and Jean Thomas

Guest: Shelley Haefner

Photo by: Shelley Haefner

Production Support: Linda Aydlett, Deven Connelly, Teresa Golden, Xandra Powers, Annie Scibienski, Robin Smith