Kale microgreens are a nutrient-rich, healthy addition to any diet. They are low in calories and high in fiber, vitamins A, C, K, and B6, as well as minerals such as potassium and magnesium.
They are also low-calorie and contain no fat or cholesterol so it’s good news if you’re trying to lose weight or eat healthier!
Kales’ rich nutrients make kale a great addition to salads or smoothies; just add some healthy greens like spinach along with your favorite fruits such as bananas, strawberries, blueberries, or raspberries to make a delicious and nutritious smoothie!
Kale microgreens can also be added to sandwiches for a nutrient boost. Kale’s slightly bitter taste is perfect when combined with salty meats, cheeses, and spreads. If you’re looking for an easy way to add more nutrients and flavor to your diet, give kale microgreens a try!
They are a great way to get your daily dose of vegetables! Kale microgreens are easy to grow.
Kale seeds can be planted directly in soil and watered regularly until they sprout and start growing leaves, at which point they need less water but still require light for photosynthesis.
Kale microgreens should be harvested when the first true leaves appear (about 14 days after planting).
How to Grow Kale Microgreens
Time to germinate: 2-3 days
Time to harvest: 8-12 days
- Getting Ready
You’re going to need the seeds; you’ll have to make sure they come from a reputable company or you may find they are poor growers or even infected.
You’ll also need a growing tray, 10×20 should suffice. It will need drainage holes and you’ll want a second tray that slots under this one to hold the water.
Your growing medium can be sterilized soil, or you may prefer to use coconut coir and earthworm castings; this provides your plants with extra nutrients while preventing your growing medium from getting too wet.
An empty and clean spray bottle is also a good idea.
Start by adding your growing medium to the grow tray, but don’t pat it down too firmly or the roots of your seeds will struggle to find a way through.
The next step is to moisten the soil thoroughly. You can pour water over it but you’ll need to give it 30-60 minutes for the excess water to drain out and into the water tray.
Then sprinkle your seeds across the top of the growing medium, approximately 1.25oz of seeds should do a 10×20 tray.
You now need to very lightly mist the seeds with your spray bottle of water. Then, add a lid to your tray; making it dark for your seeds.
Slide the entire growing unit into a dark area where you can easily access them. You’ll want to keep the room temperature between 60°F and 70°F. Lift the lid every day to lightly mist them and check that they are okay.
On day 2 or 3 you’ll see the first signs of germination.
Your microgreens are now ready for some light, this will help them to grow. You can use a grow light, artificial light, or indirect sunlight. They don’t generally like direct sunlight as it dries them out too quickly.
If you want you can add something transparent but moderately heavy to the top of the growing medium. The theory is that this will make the plants struggle more; ensuring they are stronger and healthier when you’re ready to harvest them.
It is important to keep feeding the soil and ensure it stays moist.
Top Tip: If watering conventionally do this from the side of the tray, this will prevent the weight of the water from squashing your plants.
A better option is to maintain water in the water tray. Providing the growing medium is no more than 1-2 inches deep, the plants will stretch their roots down and get the water they need.
When your kale microgreens are between 8-12 days old they’ll be ready to harvest. The leaves should be green and open. You can sample a few each day until you have the flavor you like the most.
Kale is already considered a superfood. It is rich in nutrients, antioxidants, and minerals; all of which are beneficial to your health.
But, you may be surprised to learn that Kale can be trumped by the younger version of itself. Kale microgreens are simply young versions of the same plant. However, they contain as much as 4 times the nutrient levels that kale does.
Kale Microgreens Health Benefits
- Boost Your Immune System
- Reduced Cardiovascular Risk
- Eye Health
When to Harvest Kale Microgreens
Between days 8-12, your kale microgreens will be green with flat leaves. This means they are ready to harvest. You can try some every day to get the best flavor, or you can leave them longer; if you want to try true leaves instead.
How to Eat Kale Microgreens
Kale microgreens are perfect for adding to a salad, sandwich, or even eating by themselves. They also make a great garnish for nearly any dish.
How to Harvest Kale Microgreens
Harvesting means cutting the stem and taking the stem and the leaves; you can eat both parts.
Be sure to cut the stem just above the level of the growing medium; you don’t want to make extra washing for yourself by contaminating the plants with the growing medium.
How to Store Kale Microgreens
It is best to harvest what you need and eat them fresh. However, if you need to store them you’ll need to make sure they are as dry as possible. Wet microgreens will quickly turn to mush.
It is possible to store them with air circulation but, to maximize their shelf life you should store them in a plastic bag or glass container.
You’ll need to stop watering them for 8-12 hours before you harvest. You can then rinse the plants by lightly spraying them with water. To dry, place them on a paper towel and put a second paper towel on top.
Dab carefully to remove excess water without damaging the plants. Once in the container, they should last for approximately a week in the refrigerator. You could extend the storage life by freezing them but you’re likely to also damage the nutrient content.
What Do Kale Microgreens Taste Like?
They are similar to other leafy vegetables but generally milder and a little sweeter; due to their young age.
Kale Microgreen Recipes:
Kale Salad Recipe
– Kale microgreens
– ½ cup cooked quinoa
– ¼ cup diced red onion
– ¼ cup diced tomatoes
– ¼ cup crumbled feta cheese
– ⅓ cup olive oil
– ¼ balsamic vinegar
– Salt and pepper to taste Directions: combine all ingredients in a bowl, mix well and enjoy! Kale Smoothie Recipe: Ingredients: – Kale microgreens
– ½ banana
– ¼ cup strawberries
– ¼ cup blueberries
– ⅛ cup almond milk or cold water Directions: Add all ingredients to a blender and blend until smooth. Enjoy!
Kale Sandwich Recipe
Ingredients: – Kale microgreens
– ½ avocado, mashed
– Salt and pepper to taste
– Several slices of your favorite deli meat (turkey, ham, roast beef)
– A few slices of cheese (cheddar, Swiss, pepper jack)
Directions: On a slice of bread, spread the mashed avocado evenly over the surface. Sprinkle it with salt and pepper to taste. Layer on the deli meat, Kale microgreens and cheese. Top with a slice of bread; enjoy!
These little sprouts are easy enough for anyone who has gardening experience but not everyone knows how much work goes into growing these greens successfully so hopefully this article gives you more guidance.