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Sunflower Microgreens: The Healthiest Way to Eat Sunflower Seeds
Microgreen growing tipsSunflower 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.
How to Grow Sunflower Microgreens
Crunchy and nutty tasting, sunflower sprouts or microgreens are easy to grow.
- 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.
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.
Sunflower microgreens can be eaten at any stage of growth. 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 sunflower microgreens immediately or place in the fridge and consume within a few days.
What are the Nutritional Benefits of Sunflower Microgreens?
Microgreens are an excellent way to get a high amount of nutrients in a small serving.
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.
Sunflower microgreens are also a plant source for complete protein.
Enjoying Your Fresh Sunflower Microgreens
It’s easy to experiment with all the delicious ways to eat 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!
If you think seeds are the only way to eat sunflowers, try sprouting them! You can increase the health benefits of sunflower seeds by growing microgreens. They're incredibly fast and easy to grow and will give you a variety of options for adding extra vitamins, minerals, and protein to your diet.
Start growing sunflower microgreens and harvest the benefits.
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