The Nutritional Benefits of Kale Microgreens

Kale microgreens, tiny bursts of flavor and nutrition, are taking the culinary world by storm. Harvested just after germination, this superfood pack a punch in both taste and health benefits. Beloved by health enthusiasts and chefs alike, they add zest to any dish. Dive into this article to discover why you should embrace kale microgreens in your diet and learn easy tips for growing them at home.

These tiny kale leaves are a feast for the eyes and a powerhouse of nutrition. Bursting with antioxidants, they fight oxidative stress like little warriors. Packed with essential nutrients, they’re perfect for elevating your salads, sandwiches, and smoothies to new heights of healthiness.

Key Nutritional data

Nutrient	Amount per 100g	Health Benefits
Vitamin K	817 µg	Supports bone health and aids in blood clotting.
Vitamin C	93.4 mg	Boosts the immune system and promotes skin health.
Calcium	150 mg	Essential for strong bones and teeth.
Iron	1.5 mg	Crucial for oxygen transport in the blood.
Antioxidants	Varies	Helps reduce inflammation and protect against chronic diseases.

 

 

Key Points to Consider

• Freshness Matters: For maximum nutritional benefits, consume microgreens shortly after harvesting.
• Growing Conditions: Ensure they receive adequate light and moisture for optimal growth.
• Variety is Key: Experiment with different types of microgreens to diversify your nutrient intake.
• Storage Tips: Store harvested microgreens in a cool, dry place to prolong freshness.
• Consult a Professional: If you have dietary restrictions or health concerns, consult a healthcare provider before making significant changes to your diet.

Producing own micros vs Buying comparison

	Growing Your Own	Buying
Pros	– Packed with vitamins and minerals, providing concentrated nutrition.	– Convenient and time-saving, ready to use immediately.
	– Can be cultivated indoors or outdoors with minimal space and effort.	– No need for gardening skills or space; perfect for busy lifestyles.
	– Ensures freshness and freedom from pesticides.	– Available in various varieties and blends at local markets.
	– Can be a rewarding and fun gardening project for all ages.
	– Control over growing conditions and ability to experiment with varieties.
Cons	– Best consumed fresh; can wilt quickly if not stored properly.	– Purchasing can be expensive, especially for organic options.
	– Some individuals may have allergies to cruciferous vegetables.	– Uncertainty about freshness or pesticide treatment.
	– Requires initial investment in seeds, soil, and growing trays.	– Less control over quality and flavor compared to homegrown options.
	– Requires creativity to include them in meals.

How to Grow Kale as Microgreens

1. Gather Your Supplies: You will need kale seeds, a shallow tray, potting soil, and a spray bottle for watering.
2. Prepare the Tray: Fill the tray with potting soil, leaving about an inch of space at the top.
3. Sow the Seeds: Evenly sprinkle the seeds over the soil surface. Aim for a dense coverage, as they will grow closely together.
4. Water Gently: Use the spray bottle to moisten the soil without over-saturating it.
5. Provide Light: Place the tray in a sunny spot or under grow lights. These greens thrive in bright light.
6. Harvest: After about 7-14 days, when the leaves are about 2 inches tall, use scissors to cut the greens just above the soil line.

 Preparation

Make sure to buy quality seeds. I use the Tuscan kale Savoy type.
You also need one or more growing trays. It’s advantageous to have one tray with holes and one without so you can bottom water.

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Microgreens Grow Trays

The Microgreens Growing Kit Trays from EBaokuup are designed for easy indoor cultivation of pea shoots adn can be used both with or without soil. Its made from BPA-free, non-toxic PP material, and these trays allow you to sprout the seeds in a healthy growing environment.

The double-deck design features an inner tray that can be easily removed, providing excellent breathability for faster seed growth. The trays are dishwasher safe, simplifying the cleanup process.

You can order a 5 pack for a good price at Amazon here

The growing medium can be soil, coconut fiber, jute fiber, or hemp.
It’s also good to have a spray bottle with water.
Start by filling about 1 inch of soil in the growing tray.

Planting

Scatter seeds across the growing medium and generously mist them with water. Cover the tray, ensuring a cozy environment at 18-20°C. By day two or three, watch for the first signs of sprouting magic!

Lighting

You can use a grow light or sunlight. Plants generally don’t like direct sunlight as it dries them out too quickly. If you have the plants outside in sunlight, you need to be extra careful with watering to avoid drying out.

Led grow lights are cost effective to use for lightning if your not able to use a windshell or grow outside in the summer.

LED Lighting from Bloom Lume

Transform your indoor garden with Bloom Lume’s full-spectrum LED lighs.They are designed to replicate natural sunlight and boost photosynthesis. The  lights come with a robust clamp and flexible gooseneck, allowing effortless adjustments.   You can effortlessly manage the setup with the Power button, toggling between tubes or using them solo. You can adjust brightness across 10 levels with the Dimmer button, and schedule light durations of 5, 10, or 15 hours using the Timer feature.

Order the Bloom Lume grow light at Amazon here

When your kale microgreens are between 10-14 days old, they are ready to harvest. The leaves should be green and open. You can taste a few every day until you have the

Storing

It’s best to harvest what you need and consume them fresh. However, if you need to store them, make sure they are as dry as possible. Wet microgreens will go bad.

You should stop watering them 8-12 hours before harvesting.

To maximize shelf life, store them in a plastic bag or container.

When in the container, they should last about a week in the refrigerator. You can extend the storage time by freezing them, but you will likely also compromise the nutrient content.

Q&A

What are some creative ways to use kale microgreens in everyday meals?

Kale microgreens are a powerhouse for your plate! Sprinkle them into salads for a burst of nutrients, blend them into smoothies to elevate the flavor, or use them as vibrant garnishes on soups and sandwiches. Perfect in omelets or atop pizzas, they effortlessly enhance both taste and nutrition.

How can I ensure that my kale microgreens grow successfully?

To ensure successful growth of your kale microgreens, make sure they receive plenty of light—either from a sunny windowsill or grow lights. Keep the soil consistently moist but not soggy, and ensure good air circulation around the plants. Harvest them when they are about 2 inches tall for the best flavor and nutritional content.

Are there any specific health benefits associated with consuming kale microgreens?

Kale microgreens pack a powerful punch of nutrients, brimming with vitamins K and C, calcium, and iron. Vitamin K fortifies your bones, while vitamin C supercharges your immune system. Loaded with antioxidants, these tiny greens also fight inflammation and battle oxidative stress in the body.

What should I consider when purchasing kale microgreens from a store?

When shopping for kale microgreens, seek out crisp, lively greens with no wilting or yellowing. Opt for organic options to dodge pesticide residues. Always check the harvest date on the package to ensure maximum freshness.

Can I grow kale microgreens indoors, and what are the requirements?

Absolutely! Kale microgreens can be easily grown indoors. You will need a shallow tray, potting soil, and kale seeds. Ensure they have access to bright light, either natural sunlight or artificial grow lights. Regular watering and maintaining good airflow will help them thrive in an indoor environment.

What do black kale microgreens taste like?

Experience a burst of earthy richness and peppery zest with each bite. These tiny greens surprise your palate, delivering vibrant flavors that transform any dish into a gourmet delight.

They resemble other kale vegetables but are generally milder and slightly sweeter than fully grown kale plants.