Growing and eating sunflower greens as microgreens? This healthy alternative to enjoying the small seeds of the flower brings you a lot of valuable nutrients and vital substances at any time of the year.
Growing sunflower greens yourself: you need that
You can easily grow fresh sunflower greens yourself. However, you should take a look at them every day and give them a little nurturing. The nice thing is that you can grow the vitamin-rich mini greens in a bright place in your apartment at any time of the year and you don’t need a balcony or garden.
For your sunflower microgreen cultivation you need the following material:
For pre-germination: A germination jar and a dark cloth to cover. Possibly a bowl and colander for rinsing.
For growing: A shallow dish, ideally with drainage holes, and a dense dish or tray to stand on. You can also upcycle used plastic packaging from salads, fruit or vegetables.
The best way to get seed soil is from a garden center. Look for an organic seal and that the soil does not contain peat. As a result, the CO2 balance is better and you protect the moors.
Sunflower seeds: You can use both peeled and unpeeled seeds for sunflower greens. In both cases you should have at least a handful ready and pay attention to organic quality.
Sow and harvest: This is how you get fresh greenery from the windowsill
Whether spring, summer, autumn or winter – you can grow your sunflower greens all year round just like other healthy offspring. For this you do the following:
Soak the sunflower seeds in plenty of water in a saucepan or similar. Cores with shells need about 12 hours, without shells about 6-8 hours soaking time.
After this pre-swelling, which acts like an initial spark for the seeds, you pour off the water and rinse the seeds two or three times with fresh water.
Now fill the seed in your germination jar and let it germinate at room temperature. Because sunflowers germinate in the dark, it is better to protect the seeds from light and cover them with a cloth if necessary. It takes about two to three days for the first sprouts to appear.
Hygiene is important during these first three days: Rinse the germinating seed thoroughly with water every day. At the same time, the kernels receive sufficient moisture for further germination. If you use peeled sunflower seeds, you can now easily detach and skim off the loosening fine seed membrane.
If the white sprouts on the kernels have broken through the shell or are visible on the peeled kernels, you can plant the sprouts to grow. Fill the bowls with about two centimeters of soil and distribute the seed so that there is still some space between the individual plants. Then sprinkle some more soil over it.
Now all you have to do is practice the right feeling for the water supply: Just pour a little at the beginning. There should be no waterlogging, otherwise the seed can become moldy. Always add a little water in the following days.
Place the plant bowls with your “sunflower field” in a room-warm place that offers sufficient sunlight. After about eight to 12 days, the plantlets develop juicy, green cotyledons and begin to develop the next set of leaves.
Now it’s time for the harvest: most of the black shell caps have fallen off. If not, brush them off with your hand. Then cut off the fresh sunflower greens above the ground. You don’t actually have to wash it before you eat it. Unless there is obviously dust or dirt on it.
Germinate sunflower seeds – why?
Sunflower seeds are small packets of fuel. When they germinate, they develop additional qualities. You can harvest the sprouts, which grow into green seedlings, like cress and then process them further.
The tender little plants taste sweet and nutty and are even a little crunchy when they are freshly harvested.
This makes the fresh greens the perfect partner for soups, sandwiches, pan-fried vegetables and anything else that calls for an upbeat topping.
If you want to use a lot of the sunflower bambinis, you can use them to prepare a salad or mix a smoothie. In any case, you should make sure that you eat the sunflower seedlings fresh.
You can process sunflower green better in larger portions than some other microgreens (e.g. from radishes, broccoli, mint), which have a more intense taste and spiciness.
The main advantage: the young plants have a very high nutrient density. In other words, measured in terms of total weight, they contain more vitamins, minerals and trace elements than ordinary vegetables. In addition, there is fresh chlorophyll and antioxidant substances (e.g. flavonoids).
