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Microgreens are seedlings harvested at 7-21 days old, when the first true leaves have just emerged. A 2012 USDA-led study (Xiao et al., Journal of Agricultural and Food Chemistry) found many microgreens had higher levels of some vitamins than mature leaves. They are the fastest MAHA kitchen garden crop available: from seed to harvest in one to three weeks, no outdoor space required, no special equipment beyond a shallow tray and a grow light.
Why Microgreens for the MAHA Kitchen
Microgreens are not a garnish — they are worth growing for flavour and colour, particularly varieties like broccoli (high in sulforaphane), sunflower (vitamin E, selenium), pea shoots (vitamin C, beta-carotene), and radish (isothiocyanates). Growing them at home eliminates the considerable cost of purchasing them commercially and gives access to varieties unavailable in stores.
Best Varieties to Start With
- Sunflower — large seeds, fast, mild flavour, excellent crunch
- Pea shoots — sweet, substantial, frost-tolerant
- Radish — fastest of all (5-7 days), spicy, bright pink stems
- Broccoli — mild flavour, a reliable beginner’s crop
- Cress — fast, peppery, classic in egg sandwiches
- Amaranth — stunning red and pink colour, mild flavour
- Basil — slower (14-21 days), needs warmth, exceptional flavour
Equipment Required
Shallow trays (3-5cm depth), growing medium (coconut coir, seed-starting mix, or hemp mats), seeds (available from specialist microgreen suppliers — do not use garden seeds, which are often treated), a grow light or very bright south-facing windowsill, and a spray bottle for misting. The investment is minimal.
Growing Method
Ingredients
- 25-50g seeds per 20x20cm tray (varies by variety)
- Shallow trays with drainage holes
- Coco coir or seed-starting mix
- Spray bottle
- Blackout cover (another tray or cardboard) for germination phase
Method
- Fill tray with damp growing medium to within 1cm of the top. Level and firm gently.
- Sprinkle seeds densely but evenly across the surface. Press in gently.
- Mist with water. Cover with a blackout cover or second tray for the germination phase.
- Check daily. Mist if the medium feels dry. Remove cover when seeds have germinated and stems are reaching toward light (usually 2-4 days).
- Move to a bright position or under a grow light. Water from below by placing the tray in a shallow dish of water for 10 minutes.
- Harvest with scissors when the first true leaves appear above the seed leaves, typically 7-14 days.
In the MAHA Kitchen
Sunflower microgreens with ghee-scrambled eggs. Pea shoots tossed with brown butter and flaky salt. Radish microgreens on top of tallow smash burgers. Broccoli microgreens folded into butter mashed potatoes. Microgreens add a fresh, nutritionally dense element to seed oil free cooking that complements rather than competes with the richness of ancestral fats.
Do I need a grow light?
A very bright south-facing windowsill works for most varieties, but a grow light produces faster, more consistent results — particularly in winter or in rooms without good natural light.
How do I prevent mould?
Good airflow, not overwatering, and misting rather than flooding. If mould appears, increase airflow and reduce moisture. Mould on the roots is normal and differs from mould on the leaves.
Can I regrow microgreens from the same tray?
No — microgreens are a one-harvest crop. Compost the spent tray and roots. The coco coir can be reused after drying.
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Sources
- Xiao Z et al. Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of Agricultural and Food Chemistry, 2012. PubMed
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