Sunflower Seeds for Microgreens
How to prepare and grow sunflower microgreens from seed:
- Soak the seeds for 8-12 hours.
- Make sure all the seeds are soaked (they tend to float) by holding them underwater with a plate.
- Rinse and drain the seeds well.
- Sprinkle the soaked seeds over a tray of compost and press down gently.
- It is advisable to use a micro biologically tested compost such as Klassmanns Peat Free Seed Compost to ensure there is no ecoli present.
- Cover the sunflower seeds with a fine layer of compost.
- Keep the compost moist (but not soaking) and you should see signs of germination after a few days.
Eating and using your sunflower microgreens in the kitchen
Sunflower microgreens have a dense texture - like fresh spinach, but don't wait too long to harvest them and eat the shoots as the sooner you eat them, the better they taste. As they grow, their taste diminishes and once they form true leaves, they become bitter and inedible.Sunflower greens will shed their shells as their leaves open, but there are always some that don't. To remove these take the tray at an angle and brush your hand back and forth over the top of the greens. This should get rid of most of them.
The leaves can be eaten raw once picked, they taste slightly nutty and are great in salads, sandwiches and smoothies.
Nutrition and health benefits of eating sunflower microgreens:
- Vitamins - A, B, C and E
- Minerals - calcium, chlorophyll, iron, magnesium, niacin, phosphorus, potassium
- Amino acids
- Protein: 20-25%