If you are the kind of person who focuses on nutrition, kale microgreens are suitable for your healthy lifestyle. The benefits of leafy greens, more specifically, kale, are vast. Experts consider it one of the most nutrient-dense foods on the planet; let that sink in. Yep, the reason why we’ll be telling about the many amazing benefits of kale microgreens.
Kale is a superb source of vitamin A, vitamin C, and manganese and is also a magnificent source of dietary fiber, copper, calcium, vitamin B6, and potassium. Let’s say that if you were stranded on an island with only one food to eat, you’d want it to be kale or, even better, kale microgreens.
After you learn about all the goodness about kale microgreens, you will want to learn how to grow them so you can have them all the time. Now that you are aware of the existence of kale microgreens, it is time to learn more about their outstanding benefits.
Kale Microgreens FAQ’s
What are Kale Microgreens?
Kale microgreens are young versions of the same plant; however, they happen to be even more nutritious than kale. Microgreens are tiny, immature versions of vegetables, herbs, and other plants harvested from a week to two weeks after germination.
Are Kale Microgreens Better Than Kale?
Kale microgreens are typically viewed as more nutritious than full-grown kale because of a couple of facts.
Due to being harvested in one or two weeks after germination, these edible seedlings are generally more nutritious. Usually, microgreens are harvested 2–6 days after germination when they have two fully developed cotyledon leaves. Kale microgreens are considered to have as much as 4 times the nutrient levels that kale does.
Time is a nutritional enemy; microgreens are generally consumed much sooner than kale providing more nutrition.
What recipes are good to add kale microgreens?
Kale microgreens make a wonderful addition to dishes like pasta, salads, sandwiches, and wraps.
What do kale microgreens taste like?
Though grown kale has a strong and earthy taste, kale microgreens have a sweet, mild flavor.
Kale Microgreens Benefits
Kale microgreens contain a high glucosinolate content, and expert studies have shown that the metabolites in glucosinolate are excellent at fighting cancer development. It works because these tiny compounds can induce phase 2 detoxification enzymes, which help to eliminate carcinogens from your body.
Strengthens your Immune System
As well as directly fighting against cancer, you’ll find there is plenty of vitamin C in your kale microgreens. This compound helps to keep your immune system strong while improving the look and feel of your skin.
Lower Cardiovascular Risk
The high levels of polyphenols in kale microgreens are known to reduce your risk of heart disease and other heart-related problems. This is a great natural option for reducing your risk of heart issues. It keeps blood pressure low.
The carotene in kale microgreens is known to help protect the cells in your eyes. This can stop cellular degeneration, which often happens as you age.
Kale Microgreens Seed Varieties
Red Russian Kale
This kind of kale microgreens is popular with chefs because of their great presentation as a garnish to just any dish. If grown until the first true leaf stage, the leaves have a lovely frill; they can get long with jagged edges of pink colors creating a wonderful look.
Dwarf Siberian Kale Microgreens
If you want a highly tender kale microgreen with a mild flavor, this might be the microgreen for you. This kale variety is great for mixes or added to a salad or sandwich.
Vates Blue Scotch Kale
This variety offers a powerful flavor; the taste is similar to cabbage and is suitable for a mix, it also offers a good shelf life.
This is another powerfully flavored kale and is also a lot firmer than the other varieties. Incorporate this microgreen into sandwiches.
How to grow Kale Microgreens
- Check your equipment
Seeds: You’re going to need the seeds; make sure you get high-quality seeds.
Tray: A growing tray, 10×20, should be good. It will need drainage holes, and you’ll want a second tray that slots under this one to hold the water.
Soil: Your growing medium can be sterilized soil.
Spray bottle: Get an empty and clean spray bottle
Start by adding your growing medium to the grow tray, but don’t pat t down too firmly, or the roots of your seeds will struggle to find a way through.
Get the soil moist 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 soil; 1.25oz of seeds works for a 10×20 tray.
Lightly mist the seeds with your spray bottle of water. Then, add a lid to your tray; to make it dark for your seeds.
Place the 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.
You’ll see the first signs of germination after a couple of days.
Microgreens need light to grow. Be careful with direct sunlight; it can dry your microgreens very quickly. Instead, you can use grow light, artificial light, or indirect sunlight. It is important to keep feeding the soil and ensure it stays moist.
When To Harvest Kale Microgreens
Average Yield: 120 – 300 g (4.25 – 10.5 oz) per 1020 tray
- Your microgreens are ready to be harvested once they are 3 to 3.5 inches tall.
- All you need is a sharp knife. Do not water for at least 12 hours before harvest to ensure greens are dry.
Cut and place directly into the packaging. If greens are wet, they must be dried before packaging to improve shelf life.
- Package into clamshells or bags as dry as possible because when packaged dry, they can easily last up to 7 to 9 days when refrigerated. Packaging wet will quickly decrease shelf life.
How to store Kale Microgreens
You’ll always want to eat your microgreens fresh that’s why it is recommended to harvest what you need. But, if you must store them, the key is to make sure they are as dry as possible. Otherwise, you’ll end up with mushy kale microgreens.
It is possible to store them with air circulation, but it is best to store them in a plastic bag or container to maximize their shelf life.
You’ll need to stop watering them for 8-12 hours before you harvest. 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 be good for about a week in the fridge. If you want to extend the storage life beyond, freezing them is advised, but be aware that the nutrient content most likely will be compromised.
What kind of beverages can you make with kale? You use Kale tonic to do so, check out recipes and the Benefits of Kale Tonic.