From the vast fields of sunflowers that dot the landscape to the tiny, crisp sprouts in your kitchen window, the sunflower has a unique place in our diet and culture. Sunflower microgreens are one of the most nutritious and easily accessible crops you can grow yourself. These edible sprouts are packed with vitamins, minerals and proteins, making them a healthy choice in any diet.
In this article, we will delve into the wonderful world of sunflower microgreens - a fresh and nutritious addition to any salad, sandwich or dish, and incredibly easy to grow yourself.
We'll go into everything there is to know about this fascinating plant: from its native roots in North America to how you can grow your own little forest of microgreens at home.
So whether you're an experienced gardener or an eager beginner, you'll find valuable information here. Read on to learn more about growing sunflower microgreens, a hobby that is healthy, sustainable and incredibly rewarding.
Sunflower (Helianthus annuus) has a long history and was first cultivated by native peoples in North America more than 4,500 years ago. They used the plant as an important source of food, oil and medicinal purposes. The sunflower was later brought to Europe by Spanish explorers in the 16th century, where it quickly became popular as an agricultural crop.
Today, sunflowers are grown all over the world for a wide range of purposes, including food production, oil extraction and decoration.
Sunflower microgreen
Sunflower microgreen sprouts from sunflower seeds and can be eaten from around 7-14 days old. They have a crunchy texture, are known for their mild taste of fresh sunflower seeds and are a favourite in salads, wraps, sandwiches, sandwiches, smoothies and juices etc.
Sunflower microgreen is a great source of essential vitamins and minerals:
- Vitamins: A, B complex, C, D and E
- Minerals: Calcium, magnesium, iron, zinc and potassium
- High in protein: Contains up to 25% protein, making them an excellent plant-based protein source
- Antioxidants: Fights free radicals and supports the immune system
- Dietary fibre: Helps with digestion and gut flora
Sunflower microgreen can be grown indoors all year round. The seeds are soaked, sown in a thin layer of soil, be it seed soil, potting soil, coconut fibre (coconut soil) or compost. Remember to keep moist, use an atomiser if necessary, when the sprouts have reached the desired height, cut them just above the ground and eat them with one of the delicious dishes you have
How to grow your sunflower microgreen
Growing sunflower microgreens is simple and requires only a few steps. In this guide, we'll help you to a safe, healthy and bountiful harvest:
1. Preparation of the seeds
Rinse the seeds thoroughly in cold water to remove all impurities on the seeds
Next, soak the seeds for 8 hours to promote germination
2. Prepare the growth medium
Use a sprout hill filled with a light and nutrient-rich growth medium such as seed soil, coconut fibre or compost
Make sure the soil is moist, but not soaked
3. Sowing the seeds
Spread the soaked seeds evenly on the moist soil
Press them down lightly to ensure good contact with the ground, but do not cover them completely
4. Sprouting phase
Cover the tray with another heavy tray or a dark heavy lid for 1-2 days to mimic natural growing conditions
Make sure to keep the soil slightly moist by spraying with water along the way
5. Growth phase
When the sprouts start to grow, remove the cover and place the tray in a bright area, for example on a windowsill or under a grow light
Water plants daily to maintain moisture without making the soil too wet
6. Harvesting microgreens
After about 7-10 days, when the sprouts have developed their first set of leaves and are around 5-10 cm tall, they are ready to harvest
Use sharp scissors to cut the shoots close to the ground
Rinse gently and allow to dry before using in cooking
How you can use your sunflower microgreen
Sunflower microgreen can be used both raw and lightly cooked, depending on the dish. They retain their nutritional value best when added just before serving
Salads: Add freshness and a nutty flavour.
Sandwiches and wraps: Use them as a healthy alternative to lettuce leaves.
Supper: Sprinkle them over hot soups for extra texture and nutrition.
Smoothies: Mix them with fruit and vegetables for an extra dose of vitamins and minerals.
Egg dishes: Stir them into omelettes or scrambled eggs for a breath of fresh air.
Buddha bowls: Use them as a topping in nutritious bowls filled with vegetables, grains and proteins.
Pasta dishes: Mix them into pasta salads or as a garnish on hot pasta dishes.
Green juicers: Squeeze them with other vegetables for a healthy and nutritious juice.
Sunflower microgreen is a versatile ingredient that can be used in a wide variety of dishes
How do you best store your harvested sunflower microgreens?
To preserve the freshness and nutritional value of sunflower microgreens, they should be stored properly:
Cooling: Store microgreens in an airtight container or plastic bag with a few ventilation holes in the fridge at 2-5°C.
DrynessAvoid excess moisture as it can lead to mould or faster decomposition. Make sure microgreens are dry before storing.
The paper towel method: Place a dry paper towel at the bottom of the storage container to absorb excess moisture and extend shelf life.
Durability: Freshly harvested microgreens can keep for 5-7 days if stored correctly.
To retain the best flavour and crispness, it is recommended to use microgreens as fresh as possible.
Choose the right sunflower seed for your sunflower microgreen cultivation
Choosing the right seeds is important for a healthy and productive harvest. Here are some factors to consider:
Organic seeds: Pesticide and chemical free
Black-seeded sunflower seeds (Black Oil Sunflower Seeds): Best suited for microgreens
Untreated seeds: Seeds intended for bird food or roasting are not suitable
A good option is the organic sunflower seeds for microgreens from Plantelys.dk. These seeds are high-quality, chemical-free and optimised for a successful and healthy harvest of sunflower microgreens. They germinate quickly and produce a vigorous, nutrient-rich growth that is ideal for both beginners and experienced growers.
