Grow Kale Microgreens have gained popularity recently due to their high nutritional value and pleasant taste. These young kale plants, harvested before their true leaves fully develop, are packed with vitamins, minerals, and antioxidants. Growing kale microgreens at home is easy and rewarding. This comprehensive guide will explore the step-by-step process of growing kale microgreens and discuss their health benefits.
Kale microgreens are young kale plants that are harvested when they are just a few inches tall. They belong to the cabbage family and are closely related to other cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts. Their concentrated nutritional content sets kale microgreens apart from their mature counterparts. Studies have shown that microgreens contain up to 40 times more nutrients than their fully-grown counterparts1.
These tiny greens are packed with vitamins and minerals and offer a milder flavour and more palatable texture than mature kale leaves. Incorporating kale microgreens into your diet is a great way to enjoy the health benefits of kale in a more accessible form.
Health Benefits of Kale Microgreens
Kale microgreens are considered functional foods, providing essential nutrients and additional health benefits. They are rich in vitamins A, B6, C, and K1 and minerals like calcium, iron, copper, magnesium, and potassium. These microgreens also contain phenolic compounds and carotenoid antioxidants, which act as immune boosters and help protect against disease2.
One of the key health benefits of kale microgreens is their high glucosinolate content. Glucosinolates are secondary metabolites that can help eliminate carcinogens from the body and protect against cancer3. Additionally, the concentrated nutrient content of microgreens makes it easier to obtain the health benefits of kale in smaller quantities, especially for those who struggle to consume large amounts of vegetables.
Getting Started: What You’ll Need
Before you begin growing kale micro greens, gather the necessary supplies:
- Kale seeds: Choose high-quality organic kale seeds.
- Growing medium: Opt for a potting mix containing coconut coir or a grow mat.
- Planting tray: Use a tray with drainage holes for the microgreens to grow.
- Watering tray: This tray should be placed beneath the planting tray to hold water during the bottom watering process.
- Lid or plastic cover: This creates a blackout period during germination.
- Weight: Place a weight on top of the lid or cover to provide pressure for better germination.
- LED light: If natural light is insufficient, use an LED grow light.
- Scissors or a sharp knife: These will be used for harvesting the microgreens.
Choosing the Right Seeds
When selecting kale seeds for microgreens, you have several varieties. Red Russian kale is popular due to its vibrant pink and violet stems. Other common varieties include blue Scotch curled kale, dwarf Serbian kale, lacinato (dinosaur), and white Russian kale. Each variety has its unique flavour profile and appearance, so feel free to experiment and find your favourite.
Ensure you choose organic seeds to avoid pesticide residues or harmful additives. It’s also a good idea to purchase seeds specifically labelled for microgreens, as they are often untreated and optimized for quick and successful germination.
Selecting the Growing Medium
Kale microgreens can be grown on various types of growing media, including fibre mats such as hemp or coco mats. These mats provide a convenient and mess-free option. However, for optimal growth and nutrition, it is recommended to use a potting mix as the growing medium.
A potting mix that contains coconut coir, peat moss, and natural amendments is ideal for growing microgreens. This mix type provides a lightweight, well-draining, and nutrient-rich environment for the kale seeds to germinate and thrive5. Home Microgreens Potting Mix is a popular option tested and proven to yield excellent results.
Determining the Tray Size
The size of the tray you choose will depend on the amount of kale microgreens you want to grow. It’s advisable to start with a small tray, especially if you’re new to growing microgreens. The Home Microgreens Tray has a planting area of approximately 38 square inches and is a great option for beginners. It’s easy to handle and comes with a matching watering tray, simplifying the bottom watering process6.
For larger quantities, you can opt for a 1010 tray (with a planting area between 95 and 100 square inches) or a 1020 tray (with a planting area between 190 and 200 square inches). These trays can accommodate more seeds and microgreens but require additional space and resources.
Planting the Seeds
Now that your tray and growing medium are ready, it’s time to plant the kale seeds. Start by filling the planting tray with the potting mix, ensuring it reaches the top. Use the bottom of the watering tray to gently press down on the soil. This step helps to compact the soil and create a level surface for seeding.
Mist the surface of the soil with water using a spray bottle. Be careful not to oversaturate the soil. The goal is to moisten the top layer, not soak it completely. This moisture will promote seed germination and initial root growth.
Next, sprinkle the kale seeds evenly across the surface of the soil. Aim to use the recommended amount of seeds based on the size of your tray. If you don’t have a gram scale, a heaping teaspoon of kale seeds is approximately 3.5 grams, and a level tablespoon is about 9.3 grams. Gently press the seeds into the soil using your fingers or the bottom of the watering tray to ensure good seed-to-soil contact[^11^].
After planting the seeds, mist the soil surface again to provide germination moisture. It’s important to maintain a consistently moist environment during the germination process.
Germination and the Blackout Period
During the initial stages of germination, kale microgreens benefit from a blackout period. This period involves covering the tray with a lid or a piece of firm plastic to block out light. The lack of light prompts the seeds to focus on root development, leading to stronger and healthier microgreens.
After planting the seeds, place the lid or plastic cover on the tray. Place a weight on top of the lid to provide pressure for better germination. This weight can be in the form of weight plates, rocks, books, or any other object that provides even pressure.
Leave the tray in this blackout period for three days. During this time, avoiding disturbing or exposing the seeds to light is essential. The darkness encourages the seeds to send their roots downward, resulting in a robust root system.
Watering and Light Requirements
After the blackout period, it’s time to remove the cover and expose the kale microgreens to light. Placing the tray in a sunny window is sufficient if you can access natural light. However, if natural light is limited or inconsistent, LED grow lights can be used to ensure optimal growth and development.
Watering the microgreens from the bottom is recommended to prevent excessive moisture on the leaves and stems, which can lead to mould growth. Place the planting tray on top of the watering tray, which should be filled with water. The soil will absorb water through the drainage holes in the bottom of the planting tray.
It’s important to monitor the soil’s moisture level and keep it consistently moist. Avoid overwatering, as this can lead to root rot and other issues. Aim to water the microgreens from the bottom as often as necessary to maintain this moisture level.
Kale microgreens require at least 8 hours of light daily for optimal growth. If using artificial lighting, position the grow lights to provide even coverage over the tray. LED grow lights are energy-efficient and emit the correct light spectrum for microgreen growth. Adjust the height of the lights as the microgreens grow to maintain an ideal distance of 2-4 inches between the lights and the foliage.
The Growing Process
It’s important to provide good ventilation and maintain a humidity level of around 50% during the growing process. Proper ventilation helps prevent mould and disease, while the right humidity level ensures optimal growth and prevents the microgreens from drying out.
Monitor the growth of your kale microgreens daily. Within several days of exposure to light, you will notice the greens starting to grow taller and develop their characteristic kale leaves. They will initially appear pale but gradually turn green as they receive more light.
If your microgreens continue to look pale even as they grow taller, it’s an indication that they may not be receiving enough light. Adjust the grow lights’ positioning or increase the lighting duration to promote greener and healthier microgreens.
Maintain a warm temperature of around 70℉ (21℃) for optimal growth. This temperature range provides an ideal environment for the microgreens to thrive. Adequate ventilation and airflow also contribute to a healthy growing environment.
Harvesting Kale Microgreens
Kale microgreens are ready for harvesting when they reach a height of approximately 3 to 4 inches. They will have developed their seed leaves (cotyledons) at this stage. To harvest, use sharp scissors or a knife to cut the microgreens just above the soil surface.
You can harvest the entire batch of microgreens or cut only what you need, allowing the remaining microgreens to continue growing. Remember that kale microgreens do not regrow after harvesting, so you must plant new seeds for subsequent batches.
Before harvesting, it’s best to stop watering the microgreens for 12 hours. This allows the leaves and stems to dry, making harvesting easier. After harvesting, gently rinse the microgreens to remove any soil particles.
Tips and Tricks for Success
To ensure successful growth and maximum flavour in your kale micro greens, consider the following tips:
- Use high-quality organic kale seeds specifically labelled for microgreens.
- Opt for a coconut coir-based potting mix or a fibre mat as the growing medium.
- Start with a small tray to get the hang of growing microgreens before scaling up.
- Follow the recommended seeding density to avoid overcrowding.
- Maintain a consistently moist environment during germination and growth.
- Provide adequate light, either through natural sunlight or LED grow lights.
- Keep the temperature around 70℉ (21℃) and ensure proper ventilation.
- Harvest the microgreens when they reach a height of 3 to 4 inches.
- Rinse the harvested microgreens before consumption to remove any debris.
Following these tips and the step-by-step process outlined in this guide, you can grow kale microgreens at home. Enjoy these miniature greens’ nutritional benefits and delicious taste in your salads, sandwiches, and smoothies. Start your journey into microgreen gardening today!
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice. Please consult a healthcare professional before incorporating microgreens into your diet or significantly changing your health routine.
With a deep love for flowers. I began gardening at a younger age and have spent the past decade honing my skills, nurturing everything from flora to greens. My project is to ensure my plants thrive. I’m passionate about nature and making the arena greener. I can’t wait to proportion my gardening adventures and expertise with you, as we paintings collectively to make the world a greater vibrant and sustainable vicinity, one plant at a time