Growing Sunflower Microgreens Indoors
Updated Article on Growing Sunflower Microgreens Indoors
By Jon Porter [email protected]
Inch by inch, row by row
Gonna make this garden grow
There is something magical in the process of growing and harvesting our own food from the seeds we sow. During the winter, we can continue to experience this magic by growing sunflower salad microgreens “inch by inch” indoors. Sunflower microgreens, often referred to as a “super food”, are one of the most complete foods containing 20-25% protein, vitamins A, B, C, D and E, as well as Calcium, Lecithin, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, and Potassium. Notably, they are an extremely rich source of “the sunshine vitamin” vitamin D. This makes it a perfect food to grow during the winter when we get so little sunshine. They also contain high levels of phytosterols, which reduce cholesterol levels and improves heart health.
I have heard tell that Russian soldiers used to carry sunflower seeds with them when they went to the front lines for battle. The sunflower seeds sustained them when no other food was available. If I could have but one food, I would hope that it would be sunflower microgreens. And amazingly, sunflower microgreens are even more nutritious and easier to digest than the seeds!
The Growing Process
Sunflower microgreens can be grown indoors on soil in any shallow tray. I grow them
in 4 inch plastic pots used by plant nurseries for growing seedlings, because they are inexpensive and help to provide proper drainage. You will need:
Final notes - I grow wheatgrass and green pea microgreens using this same process. If all these directions are clear as mud, you can email me with questions and I will do the best I can to respond within a few days.
Pulling weeds and pickin' stones
Man is made from dreams and bones
Feel the need to grow my own
'Cause the time is close at hand
- The Garden Song by David Mallett
Do you want to know more?
The Sprouting Book by Ann Wigmore contains excellent information of growing Sunflower and
Buckwheat greens.
The Wheatgrass Book by Ann Wigmore
Microgreens, A guide to Growing Nutrient-Packed Greens by Franks and Richardson
Microgreens, How to Grow Nature’s Own Superfood, by Fionna Hill
Sprouts, the Miracle Food by Steve Meyerowitz
http://www.pccnaturalmarkets.com/sc/1002/sc1002-greenmedicine.html - excellent article by Dr.
Tom Ballard
New temporary website with more of Jon Porter’s articles – www.PorterLearningCenter.Weebly.com
Seed suppliers:
www.wheatgrasskits.com 1-866-558-6887
www.sproutnet.com
By Jon Porter [email protected]
Inch by inch, row by row
Gonna make this garden grow
There is something magical in the process of growing and harvesting our own food from the seeds we sow. During the winter, we can continue to experience this magic by growing sunflower salad microgreens “inch by inch” indoors. Sunflower microgreens, often referred to as a “super food”, are one of the most complete foods containing 20-25% protein, vitamins A, B, C, D and E, as well as Calcium, Lecithin, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, and Potassium. Notably, they are an extremely rich source of “the sunshine vitamin” vitamin D. This makes it a perfect food to grow during the winter when we get so little sunshine. They also contain high levels of phytosterols, which reduce cholesterol levels and improves heart health.
I have heard tell that Russian soldiers used to carry sunflower seeds with them when they went to the front lines for battle. The sunflower seeds sustained them when no other food was available. If I could have but one food, I would hope that it would be sunflower microgreens. And amazingly, sunflower microgreens are even more nutritious and easier to digest than the seeds!
The Growing Process
Sunflower microgreens can be grown indoors on soil in any shallow tray. I grow them
in 4 inch plastic pots used by plant nurseries for growing seedlings, because they are inexpensive and help to provide proper drainage. You will need:
- Two 10 inch x 20 inch plant trays.
- Uncontaminated spray bottle. I use a hand or garden pup-up sprayer to soak the microgreens after planting. The sprayer should never have had anything but water in it.
- Eight square 4 inch deep plastic pots for planting.
- Soil - I use organic potting mix and add 1 cup Azomite (trace minerals) and 1/4 cup kelp per cubic foot of the potting mix.
- Dried kelp and/or Azomite for the soil.
- 3% Hydrogen Peroxide for use as fungicide.
- 3/4 cups of raw organic sunflower seeds in the hull - black oil or stripped varieties will do just fine.
- Optional but very helpful - Plant stand with clear plastic cover and T5 grow lights.
- Soak phase - Thoroughly rinse 1 and 3/4 cups of black oil sunflower seeds in their hulls. Soak these seeds in a jar full of water for 8 to 12 hours. I use a French coffee press but a ½ gallon canning jar will work. I add 2 to 3 tablespoons of 3% food grade hydrogen peroxide to the water which works as a safe fungicide. This step reduces mold formation on the microgreens. It is merely a precautionary measure and is not absolutely necessary. Note - sunflower seeds that are in the hull float, so you will need to fill the jar to its brim and cap it to keep the seeds fully immersed. The soaking seeds are to be kept in the dark and at normal room temperature. A cold environment will slow down the germination rate and you will likely end up with a poor quality of microgreens.
- Sprouting phase - Drain and rinse the seeds. I put a lid with holes on the canning jar and leave the seeds in the jar for sprouting. Do not keep soaking the seeds or you will literally drown them. Keep them in the dark and rinse every 12 hours. After 36 hours of this sprouting phase, the seeds should be well sprouted and ready for the next step. Not that good seed has very high germination rate. I use seed that has at least a 99% germination rate. Unsprouted seed can lead to powdery mildew growth later in the process. Note - There are commercially made sprout lids that fit wide mouth canning jars - available at many health-food stores.
- Prepare your potting mix - I add one cup of trace minerals (I use Azomite) and 1/4 cup dried kelp and one gallon of non-chlorinated water into one cubic foot of Organic potting mix. Soil should be kept above 50 degrees Fahrenheit in order to avoid putting the tiny sprouts into dormancy. 65 to 75 degrees Fahrenheit is ideal for the entire growing process.
- The planting phase - Spread the sprouts gently and evenly on the surface of the prepared potting mix that is in the 4 inch pots. Place the pots into a 10 inch by 20 inch tray. Water them using a gentle spray. Be sure to use non-chlorinated water. Cover the tray with another tray of the same size in order to keep the seeds in the dark. Water with your sprayer every 12 hours and keep the young plants in the dark for 2 days. From initial soaking of the seeds to the end of this step is 4 days.
- The light phase - Remove the cover and place the tray near a window. Indirect sunlight is sufficient. I use T5 grow lights as described in my article “Let There Be Light". Water daily using a spray bottle. Let the baby sunflower plants grow until a pair of leaves (technically known as cotyledons) emerge on the plants, which will take another 3 or 4 days. I place the trays under T5 lights for 14 hours per day and keep the light about 4 inches above the microgreens.
- The picking and eating phase - Then cut the plants at the soil level using a knife or a pair of scissors and remove any hulls that remain on the greens. And as the French say, “Voila!” You have fresh pick'm and eat'm salad greens! Each cup of seeds will produce 8 to 10 cups of sunflower greens. The greens will usually be ready to harvest in 7 or 8 days from start to finish. Be sure to harvest the greens before the 2nd set of leaves emerge, as they will get very bitter after that. Sunflower greens will keep for about one week in the refrigerator in a plastic container or plastic bag. They are delicious in a salad mixed with alfalfa or clover sprouts.
Final notes - I grow wheatgrass and green pea microgreens using this same process. If all these directions are clear as mud, you can email me with questions and I will do the best I can to respond within a few days.
Pulling weeds and pickin' stones
Man is made from dreams and bones
Feel the need to grow my own
'Cause the time is close at hand
- The Garden Song by David Mallett
Do you want to know more?
The Sprouting Book by Ann Wigmore contains excellent information of growing Sunflower and
Buckwheat greens.
The Wheatgrass Book by Ann Wigmore
Microgreens, A guide to Growing Nutrient-Packed Greens by Franks and Richardson
Microgreens, How to Grow Nature’s Own Superfood, by Fionna Hill
Sprouts, the Miracle Food by Steve Meyerowitz
http://www.pccnaturalmarkets.com/sc/1002/sc1002-greenmedicine.html - excellent article by Dr.
Tom Ballard
New temporary website with more of Jon Porter’s articles – www.PorterLearningCenter.Weebly.com
Seed suppliers:
www.wheatgrasskits.com 1-866-558-6887
www.sproutnet.com