Grow Your Own Superfoods in Three to Twenty-One Days

Sprouting and microgreens are two of the easiest ways to grow nutrient-dense food at home. Whether you're looking to boost your diet with fresh greens or simply enjoy the process of growing your own food, these tiny plants pack a powerful punch. In this blog, we'll explore the nutritional benefits of sprouting and microgreens, along with step-by-step guides on how to grow them.

What Are Sprouts and Microgreens?

• Sprouts are germinated seeds that are eaten before they develop leaves. They grow in water moisture and are ready to eat within 3–7 days.

• Microgreens are young vegetable greens harvested after their first true leaves appear, typically within 7–21 days. They grow in soil or hydroponic systems.

Nutritional Benefits

Broccoli sprouts are significantly more nutrient-dense than mature broccoli, particularly in certain vitamins and compounds. They can contain anywhere from 10 to 100 times more beneficial compounds like sulforaphane compared to mature broccoli. Sulforaphane is a powerful antioxidant known for its potential cancer-fighting and anti-inflammatory properties.

While both broccoli and broccoli sprouts provide essential nutrients, sprouts tend to have higher concentrations of vitamin E, vitamin K, and calcium. However, mature broccoli has more vitamin C than sprouts.

Both sprouts and microgreens are rich in protein, vitamins, minerals, and antioxidants. Here’s a breakdown of their nutritional value:

Type	Key Nutrients	Health Benefits
Broccoli Sprouts	Sulforaphane, Vitamin C, Fiber	Supports detoxification, boosts immunity
Alfalfa Sprouts	Vitamin K, Folate, Protein	Supports bone health, aids digestion
Radish Sprouts	Vitamin C, Potassium, Antioxidants	Improves circulation, supports heart and liver health
Sunflower Microgreens	Vitamin E, Zinc, Protein	Supports skin and thyroid health, boosts immunity
Pea Shoots	Vitamin C, Iron, Fiber	Supports digestion, boosts energy
Red Cabbage Microgreens	Vitamin C, Vitamin K, Antioxidants	Supports heart health, reduces inflammation

Legume-based sprouts, such as lentils, chickpeas, and peas, are excellent sources of complete proteins. When sprouted, they unlock all essential amino acids, making them highly bioavailable and easier to digest. Sprouts can be a great way to benefit from legumes without the bloating and flatulence. These tiny greens provide a plant-based protein boost that supports muscle growth, tissue repair, and overall health.

How to Grow Sprouts:

1. Choose Seeds – Use organic, untreated seeds such as broccoli, alfalfa, or radish.

2. Soak Seeds – Place seeds in a jar, cover with water, and soak for 6–12 hours.

3. Drain & Rinse – Drain the water and rinse the seeds twice daily.

4. Allow to Sprout – Keep the jar in a dark, ventilated space. Continue rinsing until sprouts are ready.

5. Harvest & Store – Once sprouts reach the desired length, pat dry and store in the fridge and enjoy!

How to Grow Microgreens:

1. Prepare a Tray – Fill a shallow tray with organic soil or a hydroponic growing mat.

2. Sow Seeds – Scatter seeds evenly over the surface and lightly press them into the soil.

3. Water & Cover – Mist the seeds with water and cover the tray for 2–3 days to encourage germination.

4. Provide Light – Once sprouts appear, place the tray under a grow light or near a sunny window.

5. Harvest – When the microgreens reach 2–3 inches tall, cut them at the base, rinse and enjoy fresh!

Sprouting and microgreens are simple, cost-effective ways to add fresh, nutrient-rich foods, complete plant protein to your diet. Whether you're growing them for health benefits or culinary creativity, these tiny greens offer a big impact. Start growing today and enjoy the rewards of homegrown superfoods! Happy growing!

Blue Skies,

Dana West, RDN, LD, ACLMDIP