Good Food Cathy Walthers Grew Microgreens on a Sunny Windowsill

There’s a lot to love about these fluffy little greens, including their small footprint, requiring fewer resources than traditionally farmed food — much less soil, 95 percent less water, and no herbicides, pesticides, or fertilizer.

Grow them on your sunny windowsill microgreens

Tiny in size, big in taste, and good for the planet, to boot.

Story and recipes by Catherine Walthers Photos by Randi Baird

In about seven to nine days — less than two weeks — all were ready to harvest and test out in the kitchen.

Sarah Vail showed off her trays of spicy salad microgreens, growing in a sunny alcove on the second floor of her West Tisbury home. It was mid-February.

“It’s fresh, and I’m growing it,” she crowed, pointing to the tiny leafed microgreens about two inches tall that would be ready for clipping in a day or two. “I pick what I need, and it doesn’t go bad.”

A family and consumer science teacher in Edgartown who loves to cook and eat healthy food, Vail said she was surprised at how easy microgreens are to grow and use in the kitchen. “It’s fun — it’s my new thing,” she said.

She’s not alone. Microgreens might be having a kale moment. Seed catalogs now feature microgreen sections; you’ll find them at farmers markets, and supermarkets are selling them too. There’s a lot to love about these fluffy little greens, including their small footprint, requiring fewer resources than traditionally farmed food, much less soil, 95 percent less water, and no herbicides, pesticides, or fertilizer.

Microgreens could be considered a model of sustainability, because they can be grown in small spaces indoors, year-round, in cities, in greenhouses, and in homes.

Microgreens sprout from regular vegetable seeds, but are clipped for consumption at only a few weeks old, generally seven to 14 days. The visual appeal, wonderful texture, nice flavors, and high nutritional value make them a hit in the kitchen. The dozens of varieties range from an attractive and diminutive purple-stem red cabbage to dark green collards, and from mild-tasting broccoli microgreens to mustards that taste like wasabi. And there’s plenty more to experiment with: microgreen basil to clip and toss on pasta, chia greens, even Asian varieties like napa cabbage or pac choi.

I had guessed growing microgreens would be fairly easy, and probably cheaper than buying them all the time. But I’m a bit of a procrastinator. I’ve thought about raising chickens, and purchasing or building a coop — for years. During the beekeeping craze, I bought two bee boxes. I just sold them at my yard sale when I recently moved. Seeing Sarah’s success was the push I needed. I ordered some seeds! To my doorstep came my three favorites (which I usually buy in the market) — broccoli, arugula, and pea shoot microgreens — and a few small seed packets to experiment with, including chives and red amaranth. I don’t remember ordering popcorn shoots — literally popcorn kernels to start — but what the heck?

I put the recommended inch or two of moistened soil in a mix of containers — a few plastic boxes (save those strawberry or salad containers), a disposable pie plate, and a few shallow germination trays. Each microgreen has its own rate of growth, so it’s best to plant one variety to a container. A fine potting or seed-

For the most part, the microgreens do not regrow after being clipped, so recycle or reuse the soil as well as the containers (after washing) for next batches to have a continuous supply. ling soil is recommended. After leveling the soil and pressing it down slightly, I scattered the seeds densely on top, misted them with water from a spray bottle, and then covered the containers to keep dark until germination.

Each day, I lifted the covers to mist and moisten, and in just two days, the broccoli and arugula had started to grow! I uncovered the trays and moved them to the sunniest spot in the house. In about seven to nine days — less than two weeks — all were ready to harvest and test out in the kitchen. If you have fluorescent or LED grow lights for seedlings, go ahead and use those, as most commercial microgreen growers do. Water each day as they grow, since soil is shallow and can dry out. For the most part, the microgreens do not regrow after being clipped (with exception of pea shoots and wheatgrass), so recycle or reuse the soil as well as the containers (after washing) for next batches to have a continuous supply.

And then appreciate the bounty from your own shelf – all year long.

kitchen uses for microgreens

Microgreens may be tiny in size, but everything else about them is big: their nutritional impact; the myriad of colors, flavors, and textures; and their surprising versatility in the kitchen.

The wonderful flavors of these small, tender leaves match the adult plants, though in subtler ways. Pea shoot microgreens, for example, offer a hint of pea flavor. If you are not a fan of kale or broccoli, you might find the microgreen versions pleasantly milder and a lot more tender. Did I mention there’s no chopping or prep work, aside from gently rinsing in a salad spinner to remove any bits of clinging soil?

Microgreens grow most often in soil (and sometimes hydroponically) before being snipped after seven to 14 days, with delicate, beautiful green or red leaves and tender stems for consumption.

Gearing up for summer, my own favorite uses include greening up grain, pasta, and potato salads with handfuls of microgreens, like the arugula salad with strawberries you see here. I’m already thinking of slices of summer peaches, microgreens, and creamy Burrata cheese. Simple!

Tim Smith of We Grow Microgreens in Boston, who sells at the Wayland Winter Farmers Market, finds lots of other uses at home. “I like the daikon radish in omelets; the sunflower in green smoothies,” he says. “I like amaranth in salad with avocado — the contrast is very beautiful.”

The wonderful flavors of these small, tender leaves match the adult plants, though in subtler ways.

RECIPES

QUINOA WITH ARUGULA MICROGREENS, STRAWBERRIES, AND FETA

Any of the milder microgreens, such as broccoli or kale, also work nicely in this salad. It makes a nice accompaniment with grilled fish, chicken, or steak. Serves 4 to 6.

1 cup quinoa, rinsed 1 ⅔ cup water 2 to 3 cups strawberries, sliced 3 or 4 radishes, thinly sliced into half-moons approx. 2 cups arugula microgreens, rinsed, spun dry Mermaid Farm feta, to garnish (optional) sliced almonds, toasted (optional) Dressing

zest of 1 orange zest of 1 lime 4 Tbsp. fresh orange juice (about 1 orange) 2 Tbsp. fresh lime juice (about 1 juicy lime) 3 Tbsp. extra-virgin olive oil ½ tsp. kosher salt

Bring the quinoa and water to a boil in a medium saucepan, with a few pinches of salt. Once water boils, reduce to low, cover, and cook about 12 to 14 minutes until water is absorbed. Let sit covered until cooled.

Meanwhile, slice the strawberries and radishes. Mix the strawberries, radishes, quinoa, and microgreens in a bowl. (Save a few of the strawberries and radishes to put on top after dressing.)

Make the dressing by mixing together the zest, orange and lime juice with the olive oil and salt. Dress the salad just before eating. Garnish with feta and/or toasted almonds, if using. For any leftovers, add a bit of orange or lime juice to brighten up.

Microgreens could be considered a model of sustainability, because they can be grown in small spaces indoors, year-round, in cities, in greenhouses, and in homes.

When you have microgreens in the fridge, don’t forget you have the same tool as chefs for beautiful garnishes, atop crispy flounder or a chilled cucumber soup.

The final upside is the nutritional density of these mini greens, which have higher concentrations of vitamins, carowtenoids, and antioxidants. Broccoli microgreens, for instance, contain 20 to 50 times the chemoprotective compounds found in mature broccoli heads, according to scientists at Johns Hopkins. The seeds contain all the nutrients of the plant, but the first shoots and leaves contain these nutrients in denser forms than larger grown plants, which also include more water, fiber, and starches.

PEA SHOOT SPRING ROLLS WITH PEANUT SAUCE

Light, refreshing, and full of veggies, these spring rolls will disappear quickly. Serve on mini-appetizer or salad plates with this homemade peanut sauce or a prepared sweet chili sauce (or both sauces), so people can dip in their own sauce before each bite. These are best enjoyed the day they are made. About 20 spring rolls. Have all ingredients cut and ready in bowls. Wet a clean dishtowel, wring out, and place on a cutting board.

Fill a skillet with water and bring to a simmer. Once it simmers, turn heat off. Quickly dip 1 rice paper wrapper in warm water, making sure it’s submerged. When flimsy, in a few seconds, transfer wrapper to the dampened dishtowel.

Place a small handful of pea shoots on the bottom third of the wrapper. Top with a line of rice noodles, some

shredded carrots, 5 to 6 matchstick cucumbers, a few pieces of red cabbage, and generous pinches of both the cilantro and mint. Starting with end closest to you, roll the wrapper tightly around filling. When it’s rolled halfway up, fold the sides of the wrapper toward the center and continue rolling to the end of the wrapper.

Place the spring rolls on a plate, and cover immediately with plastic wrap to prevent from drying out. Refrigerate until ready to serve. Best consumed the same day as making.

Package of spring roll rice wrappers (8- or 9-in. round or square) 4 to 5 cups pea shoots, washed and spun dry ½ package rice sticks or Chinese rice vermicelli (see note for cooking) 2 to 3 carrots, peeled and shredded using food processor shredding disc 1 English cucumber, peeled, cut into matchsticks approx. 1 cup red cabbage, sliced razor-thin ¼ cup chopped cilantro leaves ¼ cup mint leaves, thinly sliced or chopped, but not minced Cook’s Note: Cooking rice noodles is like cooking regular pasta. Boil them in a pot of salted water and taste until the noodles are the right consistency, a bit al dente, usually 2 to 3 minutes. After straining, run cool water over the noodles to stop the cooking.

Peanut Dipping Sauce

⅓ cup smooth peanut butter ¼ cup water or coconut milk, or more for consistency 1 tsp. fresh minced ginger 2 tsp. fresh lime juice 2 tsp. soy sauce 1 Tbsp. brown sugar or honey 4 to 5 drops hot sauce, or to taste

Mix all the ingredients in a bowl and whisk until smooth. Add more water or coconut milk until a dipping consistency is reached. Don’t refrigerate the day you are using, or it will thicken too much.

SEARED TUNA AND AVOCADO SALAD WITH MICROGREENS

This makes a great lunch or casual dinner, all in one. Cut the avocado and tuna when you are ready to serve. If you are not a tuna fan, try this salad with roasted salmon or smoked bluefish (see variations at end of recipe). Serves 2 to 4.

1 Tbsp. Cajun spice or lemon-pepper mix

approx. ¾ to 1 lb. of sushi-grade tuna olive oil 2 cups broccoli or arugula microgreens, rinsed and spun dry 1 English cucumber, cut into thin slices on a diagonal 2 just-ripe avocados, cut into slices ½ small red onion, sliced razor-thin lemon slices for garnish

Lemon Basil Vinaigrette

3 Tbsp. fresh lemon juice 1 Tbsp. chopped basil 1 clove garlic, minced ½ cup olive oil

Place the spice rub on a plate and coat the tuna on both sides. Heat a cast iron or small heavy skillet over medium-high heat. Add a film of olive oil and place the tuna in the pan, and sear for 3 to 5 minutes to get a nice crust about ¼ inch thick. Turn the run over and sear the other side, until you see a ¼-inch crust. Let cool, and place in the fridge until ready to slice and use.

Place the microgreens in a large, wide bowl or platter, with enough room to show off the toppings. Top with thinly sliced cucumber, sliced avocado, and red onion. When ready to serve, slice the tuna and place on top, with lemon garnishes.

Make the dressing by whisking together the lemon juice, basil, garlic and olive oil. Season with salt and pepper. Pass the dressing at the table, and let each guest spoon or pour on their own. You’ll have leftover dressing.

Leftover vegetables from spring rolls make a colorful salad.

VARIATIONS • Roasted Salmon

1 lb. salmon. Preheat oven to 400°. Sprinkle salmon with salt and pepper and a film of olive oil, and bake for 15 to 20 minutes, depending on thickness, until just cooked through. Cool slightly. Break into large pieces and scatter over the salad.

• Smoked Bluefish or Salmon

No cooking needed. Buy packages of smoked bluefish or salmon fillets. Break into large pieces, and place on the salad. ADDITIONAL RESOURCES

How to Grow

These online videos give step-by-step growing details by experts. • “Seven Easy Steps for Homegrown Microgreens” from Sow True Seeds, YouTube video (8 min.): bit.ly/ MG7EasySteps • “How to Grow Microgreens” from “Ask This Old House”; Tim Smith of We Grow Microgreens explains his process (6 min.): bit.ly MGAskOldHouse • “How To Grow Microgreens Start to Finish,” from Kevin Espiritu of Epic Gardening, detailed YouTube video (41 min.): bit.ly/MGEpicGarden

Buying Seeds

Seeds for microgreens are the very same as regular vegetables just harvested early and packaged with larger amounts because you plant them more densely. These seed companies have decent microgreen sections. • Johnny’s Seeds, employee-owned/ organic, has one of the better selections of microgreens seeds: bit.ly/MGJohnnys • High Mowing, also organic: bit.ly/ MGHighMowingw • True Leaf Market, non-GMO and heirlooms: bit.ly/MGTrueLeaf

Local Sources to Buy Microgreens (already grown)

• Mermaid Farm, 9 Middle Road, Chilmark, offers the best deal locally for pea shoot microgreens. • Island Grown Farm, includes them in its CSA, Mobile Market, and stocks Cronig’s Market. • Morning Glory Farm, 120 Meshacket Road, Edgartown, continues to have a nice variety of microgreens in two-ounce containers. • Ghost Island Farm, State Road, West Tisbury, sells microgreens and pea shoots at the farm stand and Cronig’s. • Deep Roots Island Organics, 844 State Rd, West Tisbury, farm stand (across from Ag Hall) sells microgreens and edible flowers, also to restaurants and Cronig’s.