Sunflower Microgreens- The Simple Guide

Harnessing Sunshine: The Easy, Complete Guide to Growing and Using Sunflower Microgreens

Sunflower microgreens are a consistent favorite with all ages. With thick, crunchy stems and leaves, they have a pleasant, nutty taste. Not only are they high in nutrients, Sunflower microgreens have a range of benefits including nutrition education for children and youth. Easy to grow in your home, they will quickly become a favorite.

Nutritional Powerhouse

Sunflower microgreens are particularly rich in:

• Vitamins: They are a great source of vitamins A, C, and E, which are essential for healthy skin, vision, and immune function.
• Minerals: Sunflower microgreens contain minerals such as potassium, calcium, and magnesium, important for bone health and muscle function.
• Protein: These microgreens are surprisingly high in protein (17%), making them a valuable addition for vegetarians and vegans looking to increase their protein intake.

Health Benefits

Incorporating sunflower microgreens into your diet can contribute to a healthy mind and body:

• Antioxidant Properties: They are rich in antioxidants like chlorophyll and carotenoids, which help neutralize harmful free radicals in the body, potentially reducing the risk of chronic diseases.
• Heart Health: The presence of folate and other heart-healthy nutrients can support cardiovascular health.
• Digestive Health: Sunflower microgreens contain fiber, which supports healthy digestion and can aid in maintaining a healthy weight.

Benefits for Families

For families, sunflower microgreens offer several advantages:

• Easy to Grow: They can be grown indoors year-round, making them accessible even in urban environments or during colder months.
• Versatility in Meals: These microgreens have a mild, nutty flavor that pairs well with a wide variety of dishes, from salads to smoothies, desserts, and dinners. Because they have more ‘substance’ than most other microgreens, they are one of the few to have a ‘crunch’, making them more desirable for those that do not enjoy vegetables.
• Educational Tool: Growing sunflower microgreens can be a fun and educational activity for children, teaching them about plant growth cycles, nutrition, and the importance of healthy eating.

S.T.E.M with Sunflower Microgreens

Educators and parents can use sunflower microgreens to teach children about nutrition in a hands-on way:

• Science Lessons: Children can learn about plant biology, photosynthesis, and the life cycle of plants by observing the growth of sunflower microgreens. These microgreens are one of the sturdiest and have a pleasant, nutty taste that is enjoyed by most children and youth. Be creative with incorporating these greens into meals and encourage children to make their own healthy recipes using them. For ideas, see the recipes on this website
• Nutritional Education: They can explore the vitamins, minerals, and other nutrients found in sunflower microgreens and discuss their importance for overall health.
• Healthy Eating Habits: Involving children in growing and preparing these microgreens encourages them to try new foods and develop a preference for nutritious options early in life. Check out these lesson plans for more ideas.

Growing Sunflower Microgreens 

Growing sunflower microgreens involves adequate soil, moisture, and light to ensure simple, healthy growth. Here’s a detailed guide on how to grow sunflower microgreens.

Materials Needed:

1. Sunflower microgreen seeds: Ensure they are untreated, of high quality, and meant specifically for sprouting/microgreens. Avoid seeds meant for animal food.
2. Growing trays or shallow containers: With drainage holes.
3. Growing medium: Use organic, untreated coco coir or good quality organic potting soil.
4. Covering material: A second tray of the same size, with bottom holes (drainage holes) to allow good air circulation.
5. Weights: Clean stones, a bottle or cup filled with water, or a can of food.
6. Bottom tray or basin: To hold water for bottom watering.

Step-by-Step Growing Guide:

Preparation:

1. Seed Selection: Choose high-quality sunflower microgreen seeds. Rinse them thoroughly to remove any dust or debris.
2. Seed Preparation: Cover seed with clean, cool water and allow to soak for at least 6-8 hours. Rinse seed after soaking with clear, running water for 20 seconds.
3. Tray Preparation:
   • Fill the trays with 1-2 inches (2.5-5 cm) of rehydrated coco coir or other organic growing medium. Ensure it is evenly spread but not compacted.
   • Soil should be damp but not waterlogged. If you take a handful of the coir and squeeze tightly, only a few drops should be released.

Seeding:

Sowing Seeds:

• Sprinkle sunflower seeds evenly across the surface of the soil. Aim for a dense but not overcrowded spread. Approximately 1.5 tablespoons of seed for a 5×5 tray,  
• Do not cover the seed with soil.

Covering and Weighting (First 3 Days):

4. Covering:
   • Place another tray over the seeded trays. This helps retain moisture and creates a greenhouse effect. This blackout period will last 3 days.
5. Weight:
   • To encourage even germination and strong root development, place a weight on top of the cover. This can be a clean stone, a bottle or cup filled with water, or a can of food. The weight should exert gentle pressure on the seeds.

Germination Phase:

6. Location and Light:
   • Place the trays in a warm location indoors with indirect or no light. Avoid direct sunlight during the germination phase, as it can overheat the covered seeds.
   • If using properly rehydrated coco coir, do not add water during the first 3 days (referred to as the blackout period). If using bagged soil or other grow medium,  check daily to ensure the soil remains moist under the cover. If it begins to dry out, lightly mist with water.
   • If any hint of mold occurs (from overwatering or unclean seed), spray lightly with H2O2 (hydrogen peroxide), which destroys mold spores as it transforms into water and oxygen. H2O2 is considered an organic treatment.

After 3 Days:

7. Removing Cover and Weight:
   • After 3 days, carefully remove the cover and weights. By this time, most seeds should have germinated, and seedlings should be pushing against the cover.

8. Watering Technique:
   • As with all microgreens, use bottom watering only for your growing sunflower. Pour water into the bottom tray, never over the top of the growing seeds.
   • Allow the soil to absorb water through the drainage holes for 10-20 minutes. Any excess water should be discarded to prevent waterlogging.
   • Experience is the best teacher. Pick up the growing tray each day to feel the weight. When the tray is lightweight, it is time to water.

Care and Harvesting:

9. Light and Air Circulation:
   • Place the trays in a location with direct sunlight, bright indirect sunlight, under bright LED lights, or just in the brightest spot that you have available. Rotate trays occasionally if on a windowsill to ensure even growth. For more information on lights and microgreens, see this post
   • Ensure good air circulation to prevent mold or fungal growth. A gentle fan on a low setting can help if the air in the room is still. Place the fan so it moves the air around the trays, but is not blowing directly over the plants as that will dry out the soil very quickly.
10. Harvesting:
    • Sunflower microgreens are typically ready to harvest in about 10-12 days after sowing, depending on light and temperature conditions. When they are beginning to lose their seed hulls, it is time to harvest.
    • Harvest by cutting just above the soil line with clean scissors or a sharp knife. Note that the hulls do not always come off by themselves. You can remove the hulls by hand, or for larger amounts, place the cut greens in a bowl of cool water and stir gently. The hulls will float off the microgreens. Scoop out the floating hulls and then drain the greens. This is especially useful when growing large trays of sunflower microgreens.
    • Harvest before the true leaves appear. Although the true leaves are edible, they are bitter. The microgreens can be harvested and kept covered in the refrigerator for up to 3 days, but for best nutrition, it is always best to harvest just before eating.
    • NOTE: If the true leaves begin to appear, the microgreens are still safe to eat and highly nutritious. As the sunflower grows, the true leaves and stem can be slightly bitter, but can always be added to meals. Best practice is to harvest before the true leaves appear.

Tips for Success:

• Consistent Moisture: Keep the soil moist during germination but avoid waterlogging.
• Light Control: Use the brightest light you have available.
• Sanitation: Use clean trays and tools to prevent contamination.
• Quality Seeds: Ensure you start with fresh, high-quality seeds for the best results. Avoid usingsunflower seed that is packaged for birdseed. To avoid ‘weeds’ around a bird feeder, some birdseed producers treat the seeds to limit germination. Some grocery stores sell raw sunflower seeds in their bulk food area. It is worth trying a few to see if they have good germination. Because they are prepared for fresh eating, they are safe to use for microgreens, however the germination rate might be low.

Sunflower Microgreens require the extra step of rinsing the seed after soaking, but they are well worth the effort! They will quickly become a favorite with their robust crunch and mild, slightly sweet flavor.

• Questions? Ask in the comment box, below.