Sunflower Microgreens: The Healthiest Way to Eat Sunflower Seeds

Microgreen growing tips

Sunflower microgreens have a delicious nutty flavor with a satisfying crunch. Their large size makes them an excellent choice for adding to salads, stir-fries, wraps, and pesto. 

sunflower microgreens

What are the nutritional benefits of Sunflower Microgreens?

Sunflower microgreens have a high concentration of carotenoids and chlorophylls and a low glycemic index. Carotenoids are converted into vitamin A in the body, which is important for vision. Sunflower microgreens also have vitamins D, and E, calcium, iron, magnesium, potassium, and phosphorus. They are also a plant source for a complete protein.

How to grow Sow Right Seeds Sunflower Microgreens

  • Soak sunflower seeds in a bowl of water for 8-12 hours
  • Spread the seeds onto a damp growing medium. 
  • Cover the seeds and keep them away from light for 3 - 5 days
  • This is the blackout period referred to on the seed packet. 
  • Keep the seeds moist by misting them with water from a spray bottle. 
  • Maintain an average room temperature. 
  • Check daily and mist as needed to keep them moist. 
  • Once the sunflower seeds have sprouted, remove the cover and expose the seedlings to direct light
  • The light during this growth period is vital for sunflower microgreens. The bright green leaves that develop during photosynthesis increase the levels of vitamins and nutrients. 
  • Continue keeping the seeds moist until they’re ready to harvest.
sunflower microgreens growing in window

When and how to harvest Sunflower Microgreens

In 8 - 14 days, when seedlings are about 2 inches tall, they will be ready to harvest. The seed leaves (cotyledons) should be fully grown. 

You can taste them as they grow to decide when they taste the best to you.

Use scissors to cut the greens just above the soil. 

Then rinse in cool water. 

Use immediately or place in the fridge and consume within a few days.

Enjoying your fresh Sunflower Microgreens

It’s easy to experiment with sunflower microgreens. 

Their nutty flavor makes them a natural choice for smoothies and pesto. 

Try them on a ham and cheese sandwich. 

Add them to a grain bowl or salad. 

They also make a beautiful and delicious garnish on a plate of roasted vegetables or meat.

And of course, they are a delicious snack all on their own.

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