Growing Microgreens and Sprouts

[RunningDeer]

https://i.imgur.com/yd5US8b.jpg





[Mod note from Bill: this interesting post on a separate Health and Wellness topic, with its replies so far, is copied over from the Water Fasting (http://projectavalon.net/forum4/showthread.php?101104-Water-Fasting) thread :star: ]

The latest edition to my health regimen:

I had no plan to fast when I planted my first crop of microgreens. They take about 7-14 days to grow. So I’ve added microgreens to the fast. They’re stronger in flavor than their mature counterparts and 5x the nutritional value. (more depending on the plant) Rather than soil, I use the micro-mats. I know who’s handled the product from start to finish. It’s organic, non-GMO, no chemicals and freshly harvest for optimal nutrients. You can add them to soups and salads. I eat them straight up with a little Bragg’s amino acids.

Seeds:

Arugula (https://www.trueleafmarket.com/collections/micro-greens-planting-seed/products/arugula-slow-bolt-microgreens-seeds?variant=45198169224)
Basic Salad Mix (https://www.trueleafmarket.com/collections/micro-greens-planting-seed/products/basic-salad-mix-microgreen-seed?variant=38827791624) - broccoli, blue curly kale, purple vienna, kohlrabi, arugula, red acre cabbage
Radish-Rambo (https://www.trueleafmarket.com/collections/micro-greens-planting-seed/products/radish-rambo-seeds?variant=39483221192)


Start up Equipment:

Micro-Mats Hydroponic Grow Pads 5"x 5" (https://www.trueleafmarket.com/products/5x5-hydroponic-micro-mats?variant=38922203080)
spray mist bottle (https://www.trueleafmarket.com/products/spray-misting-bottle?variant=38543302536)
5x5 trays - with holes (https://www.trueleafmarket.com/products/5-5-small-growing-tray-inserts?variant=38618483976)
10”x10" trays no holes (https://www.trueleafmarket.com/products/10-10-growing-tray-with-drain-holes?variant=38618483016) - fits 4 5X5 trays for moving and water catcher


YouTube microgreen sites - There are a lot of them out there, but here are a few I’ve subscribed to:

Daisy Creek Farms with Jag Singh (https://www.youtube.com/channel/UCmXX3ZM81X9SIufsHqvAkrg/videos) - quick, informative vids
CoreysCave (https://www.youtube.com/user/CoreysCave/videos)
Pepe Fassos (https://www.youtube.com/user/SunofKuan/videos)
Microgreens Farmer (https://www.youtube.com/channel/UCgdX716KaCpEDvhFEjOsmOQ/videos)

I use a 5X5 tray to tilt the 10X10 tray for more direct light. The close-ups are radish, arugula and basic salad mix. These photos are a few days before harvest.


https://i.imgur.com/xrH6Bh6.jpg

[onawah]

You are inspiring me, Paula! I need to get back to indoor sprouting trays.


I had no plan to fast when I planted my first crop of microgreens. They take about 7-14 days to grow. So I’ve added microgreens to the fast. They’re stronger in flavor than their mature counterparts and 5x the nutritional value. (more depending on the plant) Rather than soil, I use the micro-mats. I know who’s handled the product from start to finish. It’s organic, non-GMO, no chemicals and freshly harvest for optimal nutrients. You can add them to soups, salads. I eat them straight up with a little Bragg’s amino acids.

[RunningDeer]

You are inspiring me, Paula! I need to get back to indoor sprouting trays.


I had no plan to fast when I planted my first crop of microgreens. They take about 7-14 days to grow. So I’ve added microgreens to the fast. They’re stronger in flavor than their mature counterparts and 5x the nutritional value. (more depending on the plant) Rather than soil, I use the micro-mats. I know who’s handled the product from start to finish. It’s organic, non-GMO, no chemicals and freshly harvest for optimal nutrients. You can add them to soups, salads. I eat them straight up with a little Bragg’s amino acids.


Natalie, you played a part in the synchronicity. https://i.imgur.com/12qEVko.gif

I was in the research and pricing out phase when I came across peterpam’s post and yours on sprouts and microgreens.


https://i.imgur.com/F5VZkI8.gif

The micro-mats (https://www.trueleafmarket.com/products/5x5-hydroponic-micro-mats?variant=38922203080) are what sold me. No soil. No fuss. When it’s time to harvest, the micro-mats are floppy and small enough that you can fold them over your finger(s) to cut the rows. The mat gets tossed or composed.

For the initial prep, I run the mat under the faucet to soak. They tear if you try to adjust them in the tray, so I tap the side. Another way is drop the micro-mats in the trays and soak them in a lager tray, or just spray them down before you seed and then spray the seeds.

I also learned that if you have problems with mold, spray the plants with a 1:11 part solution of 35% food grade hydrogen peroxide (H2O2) to water. It’s best to keep the solution in a darkened, spray bottle or make a small batch. (better explained below (http://projectavalon.net/forum4/showthread.php?105699-Growing-Microgreens&p=1270048&viewfull=1#post1270048))

(You probably know all this, but others may not.)


I purchased 35% food grade hydrogen peroxide (H2O2) here (http://www.purehealthdiscounts.com/h2o2.htm). 11:1 ratio

[onawah]

:bowing: I'm still just doing it the old fashioned way, with soil in shallow trays, starting the sprouts myself in jars.
I recently had a friend make a sort of cage out on my front porch where I could put the trays to be in direct sun during warm days, using chicken wire.
But I wasn't taking into consideration that there are chipmunks in my neighborhood that are small enough to squeeze between the wires.
I caught one in there one day after it had devoured all the sprouts, so fat it could barely get back out again!
So I'm going to have to do it over again with window screening next time.

Natalie, you played a part in the synchronicity.

[RunningDeer]

Easy Guide to Growing Microgreens
{full article (https://themicrogardener.com/easy-guide-to-growing-microgreens/)}

tips:
- pre-soak larger seeds;
- misting with a spray bottle;
- How to Make Potting Mix at Home Guide. Far cheaper to make than buy and you know what’s in it! No chemical ingredients.

Second only to sprouts, microgreens are the quickest food crop we urban gardeners can grow! If you have limited time, space or gardening skills let me introduce you to growing microgreens. You can learn how to grow microgreens – tasty, nutrient-dense ‘fast food’ – in just a few easy steps.


https://themicrogardener.com/wp-content/uploads/2013/03/Easy-guide-to-growing-microgreens-wm-600.jpg

What are Microgreens?

With sprouts, you eat the fully germinated seed. I think of sprouts as the ‘babies’ of the plant world. A seed that bursts open with the first root and shoot(s). Whereas sprouts are seeds that germinate by being soaked and rinsed in water, microgreens are grown in soil.

During seed germination, the cotyledon(s) or seed leave(s) emerge from the soil first. [A cotyledon is part of the embryo within the seed of the plant.] Through photosynthesis, the cotyledon(s) provide initial food to give the plants a burst of energy for the true leaves to develop.

Microgreens are the next stage in a plant’s development, kind of like the ‘toddlers’ of the plant world. Microgreens can be harvested when the germinated seeds have developed tiny roots and at least their first true leaves. They have similar health benefits to sprouts, but greater nutritional value.

So you can add minerals to the seed raising mix to boost the nutrient value and flavour. These young seedlings are harvested smaller than baby salad leaves.

“These tender baby-greens are biogenic food at its best; biogenic meaning ‘life generating’, food by the capacity of their life-force, to generate ‘life-force’ for us.” – Isabell Shipard, How Can I Grow & Use Sprouts as a Living Food?


Introduction to Growing Microgreens

11 Benefits of Growing Microgreens

1. Quick to grow: from ‘seed to feed’ in just 1-3 weeks depending on which variety you choose.
2. You can grow an incredible number of plants in a tiny area = high yield to space ratio.
3. Minimal cost, time and effort required for a ‘fast food’ healthy harvest of organic greens.
4. Perfect solution for urban living and people with no room or time for a garden.
5. Simple requirements. You just need access to good light (e.g. a well lit bench indoors), a tray/suitable shallow container, water and a growing medium.
6. Suitable for all climates. Produce fresh living greens for salads, sandwiches, soups and garnishes in the heat of summer or cold of winter. In our subtropical summer, microgreens are a solution to salad ingredients when lettuces, rocket/arugula and spinach crops tend to bolt to seed in the heat.
7. Indoor edible garden. You can grow microgreens indoors on a sunny windowsill or kitchen bench. They are also suited to a mini greenhouse, or outdoors on your balcony, covered porch or shade house with no need for a garden.
8. Nutrient-dense food. Microgreens contain digestible vitamins, minerals and phytonutrients that provide a wide variety of nutritional health benefits. They are packed with flavour, colour, texture, living enzymes and nutrients.
9. No loss of nutrient value. When you harvest your microgreens just before serving, this maximizes nutrients.
10. Variety of flavours/textures. Microgreens have a delicate crunchy texture and can be used as garnishes to add flavour and colour.
11. Fantastic value. Many varieties will regrow and produce several harvests.

Continued topics (https://themicrogardener.com/easy-guide-to-growing-microgreens/) (and links):


Health Benefits of Microgreens
Which Microgreens Seeds can you Grow?
Microgreens Seeds and Accessories
How to Grow Microgreens

[Tam]

I had no idea these were even a thing. Sure, thinking about it for 3 seconds would have it come up, but for some reason, it never really occurred to me.

I'll have to try it.

[RunningDeer]

I had no idea these were even a thing. Sure, thinking about it for 3 seconds would have it come up, but for some reason, it never really occurred to me.
I'll have to try it.
Neither did I, Indigris. I look forward to hearing about your adventure. http://avalonlibrary.net/paula/smilies/clap.gif


https://i.imgur.com/InRiNUl.jpg


https://i.imgur.com/e4fXjGB.jpg

♡

[RunningDeer]

https://i.imgur.com/Fd7ksLK.jpg
♡

[RunningDeer]

https://i.imgur.com/ogP8i0a.jpg

♡

[Pam]

You are inspiring me, Paula! I need to get back to indoor sprouting trays.


I had no plan to fast when I planted my first crop of microgreens. They take about 7-14 days to grow. So I’ve added microgreens to the fast. They’re stronger in flavor than their mature counterparts and 5x the nutritional value. (more depending on the plant) Rather than soil, I use the micro-mats. I know who’s handled the product from start to finish. It’s organic, non-GMO, no chemicals and freshly harvest for optimal nutrients. You can add them to soups, salads. I eat them straight up with a little Bragg’s amino acids.


Natalie, you played a part in the synchronicity. https://i.imgur.com/12qEVko.gif

I was in the research and pricing out phase when I came across peterpam’s post and yours on sprouts and microgreens.


https://i.imgur.com/F5VZkI8.gif

The micro-mats (https://www.trueleafmarket.com/products/5x5-hydroponic-micro-mats?variant=38922203080) are what sold me. No soil. No fuss. When it’s time to harvest, the micro-mats are floppy and small enough that you can fold them over your finger(s) to cut the rows. The mat gets tossed or composed.

For the initial prep, I run the mat under the faucet to soak. They tear if you try to adjust them in the tray, so I tap the side. Another way is drop the micro-mats in the trays and soak them in a lager tray, or just spray them down before you seed and then spray the seeds.

I also learned that if you have problems with mold, spray the plants with a 1:10 part solution of H2O2 (hydrogen peroxide) to water. It’s best to keep the solution in a darkened, spray bottle or make a small batch.

(You probably know all this, but others may not.)

I am an avid sprouter but have never grown micro greens. This is the first time I have heard of the micromats. My reason for not pursuing the microgreens was because of the soil involved. I am definitely going to have to check it out. For a while I was growing wheat grass to liquify but I was really having problems with mold. I love the hydrogen peroxide tip!!.. Thanks for 2 great ideas!!!

[RunningDeer]

https://i.imgur.com/GresHgC.jpg

https://i.imgur.com/Zpx1HRI.jpg

♡

[RunningDeer]

I am an avid sprouter but have never grown micro greens. This is the first time I have heard of the micromats. My reason for not pursuing the microgreens was because of the soil involved. I am definitely going to have to check it out. For a while I was growing wheat grass to liquify but I was really having problems with mold. I love the hydrogen peroxide tip!!. Thanks for 2 great ideas!!!
Pam, this video begins with how Corey uses H2O2 to manage mold and wash down the trays. He also covers it further along.

I purchased 35% food grade hydrogen peroxide (H2O2) here (http://www.purehealthdiscounts.com/h2o2.htm). 11:1 ratio



Microgreens Tips and Tricks
-jq48fnGzkg




CoreysCave
Published on Jan 20, 2018

Just a regular day of unstacking some Microgreens and discovering room for improvement. Also always experimenting.

Use my affiliate link to True Leaf Market (https://www.trueleafmarket.com/collections/microgreens-kits-and-supplies?source=pepperjam&publisherId=164503&clickId=2580013182&utm_source=PepperJam&utm_campaign=affiliate) for seeds and other supplies. I use this company for all my seeds and highly recommend them!




https://i.imgur.com/F5VZkI8.gif


How to Grow Wheatgrass without Soil (9:44 minutes)



In 9 days we go from dormant (dry) wheat berries (Kernels of wheat. Wheat seed.) to grass that's several inches tall. During those 9 days we expend about 2 minutes of labor. It is truly That Easy! We at Sproutpeople.org (https://sproutpeople.org) grow everything by hand. Why bother with machinery when it's this easy?

gS8Xch0G0jM




Wheatgrass is amazing stuff. Wheatgrass is remarkably easy to grow. Wheatgrass juice is an elixir like no other. If you want to know how to grow wheatgrass - this video will teach you.

In 9 days we go from dormant (dry) wheat berries (Kernels of wheat. Wheat seed.) to grass that's several inches tall. During those 9 days we expend about 2 minutes of labor. It is truly That Easy! We at Sproutpeople.org (https://sproutpeople.org) grow everything by hand. Why bother with machinery when it's this easy?

Grow your own Grass! These instructions will help you grow grass from any large grain.

[RunningDeer]

Did you know post: Many YouTube videos include transcripts.

Click on the three dots and then click 'open transcript'. I’ve found there’s no transcript available when the video is newly loaded. The software must need time to process.



https://i.imgur.com/AbMIYRd.jpg



https://i.imgur.com/F5VZkI8.gif



I toggle to the no time stamp and cut and paste to speed read, review or click on specific topics. Note: the whole page copies when I cut and paste within the transcript. It's intact along with the miscellaneous info which I delete. I do that rather than scroll on the dialogue, i.e. transcript because it takes a long time especially with the longer vids.

You can also click on a sentence and it’ll bring you to the specific time stamp on the video. You may need to click on “hide chat” so you can see the transcript.


https://i.imgur.com/DvajxZA.jpg

[Bubu]

I am too lazy to memorize all the suppose most nutritious super foods and besides to me the most nutritious foods are the ones that my body needs at the moment so I just listen to my senses.
But your pics looks so tasty thanks for posting. I will try some.

[Jantje]

I might give it a try to see if I can incorporate this into my diet. The health benefits seem to be worth it.
This is the stuff that kids should learn when they go to school.
Good stuff RunningDeer !

[RunningDeer]

I might give it a try to see if I can incorporate this into my diet. The health benefits seem to be worth it.
This is the stuff that kids should learn when they go to school.
Good stuff RunningDeer !
Cool, Jantje. http://paula.avalonlibrary.net/smilies/clap.gif
One of the selling points TrueLeafMarket.com (https://www.trueleafmarket.com) uses and some of the comments left by customers is how easy and engaged the kids are with growing them.

[Jantje]

I might give it a try to see if I can incorporate this into my diet. The health benefits seem to be worth it.
This is the stuff that kids should learn when they go to school.
Good stuff RunningDeer !
Cool, Jantje. http://avalonlibrary.net/paula/smilies/clap.gif
One of the selling points TrueLeafMarket.com (https://www.trueleafmarket.com) uses and some of the comments left by customers is how easy and engaged the kids are with growing them.

That's great. The kids are the future. They really are

[RunningDeer]

I am too lazy to memorize all the suppose most nutritious super foods and besides to me the most nutritious foods are the ones that my body needs at the moment so I just listen to my senses.
But your pics looks so tasty thanks for posting. I will try some.

https://i.imgur.com/vW7KFK9.jpg

Same here, I have no need to memorize the nutritional values, though at times the analytical part of me likes to compare the likeness and difference.

Variety is my mantra.

At the market, my inner GPS steers me. It's not uncommon for the fruits and veggies to say, "Pick me, pick me.”

[Bubu]

"Variety is my mantra".

yes to that. and this one feels as if it packs lots of essence. I'm salivating.

[Pam]

I might give it a try to see if I can incorporate this into my diet. The health benefits seem to be worth it.
This is the stuff that kids should learn when they go to school.
Good stuff RunningDeer !

Growing microgreens is the perfect way for kids to get to experience the wonder of taking a tiny seed and witnessing it's transformation into a tiny, intricate plant. This is a process that a child can do from beginning to end. They could feel the sense of accomplishment of growing food for the family. Allowing a child to do this could have untold benefits.

[CurEus]

I looked up the nutritional values of the microgreens, babygreen and sprouts compared them to lettuces. Mature Lettuces are nigh on useless in comparison!

Little nutritional powerhouses! Seems like an obvious choice and also one for people considering preparedness scenarios.

https://articles.mercola.com/sites/articles/archive/2017/03/13/swapping-lettuce-for-sprouts-microgreens.aspx

[RunningDeer]

I looked up the nutritional values of the microgreens, babygreen and sprouts compared them to lettuces. Mature Lettuces are nigh on useless in comparison!

Little nutritional powerhouses! Seems like an obvious choice and also one for people considering preparedness scenarios.

https://articles.mercola.com/sites/articles/archive/2017/03/13/swapping-lettuce-for-sprouts-microgreens.aspx
Good article. Thanks, CurEus. https://i.imgur.com/NcwNuGS.gif I've saved it.

Microgreens are power packed with nutrients and flavor. I’m on my 3rd batch. My plan is to grow baby greens (https://www.trueleafmarket.com/pages/search-results-page?q=baby+salad+greens) using the same methods with micro-mats. Essentially the differences are time, size, less flavor and nutrients. It may appeal to those who prefer a traditional salad. Baby greens are more nutritionally dense than the mature plant.




Begin tasting microgreens to mark the change in flavor as they mature, so you'll know when you like to harvest them. The great thing about lettuce microgreen (for example) is that you can let them grow to baby green stage, harvesting them anytime between.

Days to Maturity: 14-16 days (21 days + for baby greens)


https://i.imgur.com/F5VZkI8.gif

Preparedness was another factor to learn about microgreens. I’ve stocked freeze dried kale, spinach, broccoli, and corn from ThriveLife.com (https://jodiandjulie.thrivelife.com/shop).

certified
gluten-free
NO GMOs: no bioengineered ingredients
NO artificial colors or flavors
shelf life of 25 yrs. (unopened)

What is the difference between freeze dried and air dried? (see post below (http://projectavalon.net/forum4/showthread.php?105699-Growing-Microgreens&p=1270447&viewfull=1#post1270447))

[RunningDeer]

What is the difference between freeze dried and air dried?

https://i.imgur.com/MTlbUgf.jpg

(ignore advertisement (https://www.koyah.organic/blogs/thoughts-behind-koyah/how-different-drying-methods-affect-the-quality-of-kale-powder))

How different drying methods affect the quality of Kale Powder.

If you’re thinking about using kale powder as a convenient way to add more leafy green vegetables into you diet there are a few important things to consider. Typically, kale will be dried in one of two ways: Air-dried or Freeze-dried, and each method has pros and cons.

Air-dried

Pros

The biggest pro of using an air-dried powder is the cost. Air-drying is a very low-cost way of drying kale and therefore the powder is much cheaper for you to purchase.

Cons

The major con of air-dried powder is many of the nutrients are degraded. Put a leaf of kale on your counter for a few hours at room temperature and it will go limp and wilt. Put it in a dehydrator at a much higher temperature for a few hours and it will shrivel up like a raisin (in fact raisins are simply air-dried grapes which is why they look totally different). Shriveling happens when cell walls are degraded and break down. Water, and many soluble nutrients also leech out during the air-drying process.
Air-drying typically makes the taste of the powder more pungent. So if you use it in something like a green smoothie, it may be more difficult to mask over the taste.
Most air-dried vegetable powders are grown and dried in China where heavy metals are typically much higher in the soil than in the US.

Freeze-dried

Pros

The biggest pro of using a freeze-dried powder is the nutrient level. A Freeze-dried kale leaf looks just like a fresh kale leaf and nutritionally is as close as you can get.
Taste is very close to the taste of fresh kale, so if you are using it in something like a green smoothie, it is just as easy to flavor over as fresh kale.

Cons

Freeze-drying is much more expensive than air-drying. Freeze-drying is a slow process that typically takes 2-3 days per batch.

While Freeze-dried powder is much higher in quality, the cost is also much higher. If your looking for a low-cost option to add leafy greens into your diet, air-dried powder would be a great choice for you and there are many options…

{snip}

[RunningDeer]

Sprouting for Health.pdf (http://cdn.trueleafmarket.com/docs/sprouting-for-health-download.pdf)
Seeds and Supplies (https://www.trueleafmarket.com/collections/sprouting-kits-and-supplies)


https://i.imgur.com/K0wtv9A.jpg


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Page 17
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[RunningDeer]

NATURE’S PROTECTORS: ANTIOXIDANTS







Our body’s first and primary line of defense against free radical (oxidant) attacks are antioxidants, supplied in our diet. These natural substances neutralize free radicals by combining with them chemically to render them harmless. They go even further and are vital in nourishing, strengthening, and stimulating the immune system. Some antioxidants are vitamins, others are minerals or trace elements. Furthermore, others are enzymes and plant pigments. All of them, to one degree or another, can protect us from toxic chemical build-up and attack. Let’s take a closer look at the twelve most important ones, all of which occur abundantly in various sprouting seeds, beans, and grains.




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Pro-vitamin A (Carotenes). is is by far one of the best antioxidants and immune system builders. e synthetic form of vitamin A is toxic to the body in large doses. When derived from carotenes (pro-vitamin A), it is completely nontoxic. Our body merely stores any excess in the liver and fatty tissue. Since this is where most toxic residues also get stored, pro-vitamin A can help keep fatty tissue from becoming rancid. Vitamin A is essential in the diet for healthy epithelial tissue. is tissue forms the skin and glands, such as the mammary glands, and the mucous membranes, which line the lungs and the digestive, urinary and intestinal tracts.

Vitamin A deficiency has been linked with higher incidence of cancer in epithelial tissue, which accounts for well over half of all cancers. Optimum dietary levels of vitamin A are known to boost the immune system. Studies have found increased production of lymphocytes, phagocytes, T cells, B cells, and five classes of antibodies, including interferon and tumor necrosis factor. Vitamin A also helps protect the body from radiation, especially solar radiation effects on the skin.

With rising levels of ultraviolet radiation falling on us due to a weakened ozone layer, this protection becomes doubly important. Unfortunately, however, according to several studies by the USDA and others, over 50% of all American diets are dangerously deficient in this vital vitamin and antioxidant. Pro-vitamin A rises dramatically when sprouting seeds that develop chlorophyll are exposed to a few hours of direct sunlight. Sunlight triggers the production of carotenes as well.




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Pro-vitamin B Complex. The B complex includes B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-6 (pyridoxine), B-12 (cyanocobalamin), B-13 (orotic acid), B-15 (pangamic acid), B-17 (laetrile), folic acid, pantothenic acid, biotin, inositol, choline, and PABA. e B-vitamins aid in the metabolism of proteins and fats, boost energy and help the immune system produce antibodies. ey also help regulate the important elimination organs such as the liver and kidneys. One of the highest natural sources of B vitamins is sprouted grains.




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Vitamin C. is important vitamin directly neutralizes and detoxes over 50 known chemical toxins. For example, it keeps cancer-causing chemicals known as nitrosamines from forming from nitrates. Vitamin C also boosts the immune system. It increases the production of disease-fighting lymphocytes and the production of interferon. It increases iron assimilation and helps prevent anemia. Fresh-squeezed citrus juices are one good source, but some sprouts and sprout juices are even higher in vitamin C content.






Vitamin E. is vitamin provides a host of antioxidant qualities. It prevents rancidity of fats in the bloodstream and elsewhere in the body, especially the skin. It also protects enzymes, hormones, and other antioxidants. Vitamin E boosts the oxygen-carrying capacity of red blood cells and helps oxygenate body tissues. It strengthens the immune system and assists production of T-cells, B-cells, and several antibodies. Cold-pressed wheat germ oil is one way to add it to your diet. However, sprouted wheat, alfalfa, or clover cost much less.



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Chlorophyll. Although it is neither a vitamin nor a mineral, chlorophyll is a potent antioxidant and blood puri er. Its molecular structure is identical to that of the heme molecule in red blood cells, except it has magnesium instead of iron at the center. Since our body converts chlorophyll to heme in producing new red blood cells, it is essential in the diet for a healthy, oxygen-rich blood supply. Chlorophyll is said to fight infections by retarding the growth of bacteria, especially odor-causing bacteria, making it not just a great detoxifier, but a natural deodorizer.

The highest levels of chlorophyll—up to 70% of solids content—are found in cereal grasses such as wheatgrass a er they are juiced and strained. Wheat-grass juice provides many other important antioxidant vitamins, minerals and enzymes for quick assimilation into the bloodstream. Wheatgrass juice is also the best source for the antioxidant enzymes discussed below.Vitamins and chlorophyll remove free radicals directly. e following minerals and trace elements work in- directly by activating the antioxidant enzymes which will be converted later.



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Calcium. Calcium helps the kidneys eliminate toxins. It helps regulate blood pH and electrolyte balance. Calcium helps the body eliminate heavy metals, such as cadmium, lead, and mercury, and radioactive isotopes such as Strontium 90.


Iron. is mineral, found in every cell in the body, is essential in the production of hemoglobins, the oxygen-carrying components in red blood cells. Iron also improves immune response by strengthening respiratory action and tissue oxygenation. It has been found to prevent absorption of heavy metals such as lead and cadmium.



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Magnesium. is important mineral, a component of chlorophyll, has many protective functions in the body. It helps counteract aluminum toxicity, balances the properties of calcium, and aids in the utilization of many other antioxidants by the body. e RDA for magnesium is 350 milligrams, which is easily supplied by a diet which includes chlorophyll-rich sprouts.


Potassium. is helps maintain normal mineral balance and effective mineral function. It helps detoxify the kidneys. It also prevents over-acidity by maintaining the acid-alkaline balance in the blood and tissues. Sprouted wheat and sunflower seeds are good sources of potassium.



https://i.imgur.com/F5VZkI8.gif


Selenium. is trace element is known to fortify and strengthen the immune system by boosting antibody production. It helps the body to attack free radicals, especially hydrocarbons and heavy metals such as lead and mercury.


Zinc. is trace element is essential to the thymus gland in the production of virus-killing T-cells. Zinc is required in the production of nucleic acids, such as RNA and DNA, which also help protect against toxic attack. It is also important in the proper absorption and functions of several antioxidant vitamins, especially B-complex. Food processing destroys zinc, especially in the milling of whole grains into re ned our products.



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Antioxidant Enzymes. is is a group of metabolic catalysts used by the body specifically to rid itself of free radicals. These are the “activators” of the free radical disposal system. ey include two primary members, super-oxide dismutase (SOD) and catalase (CAT); and eight secondary members, including glutathione peroxidase (GP) and methionine reductase (MR). Each is known to neutralize or deactivate a certain kind of free radical. And where it takes one molecule of a vitamin to neutralize one free radical, a single molecule of one of these enzymes can get rid of thousands. SOD eradicates the super-oxides and oxides.

GP takes care of the very dangerous lipid peroxides. MR eliminates the hydroxyls. CAT neutralizes the hydroxyls and assists the others in reducing all the free radicals to harmless end products that the body can then more easily expel. All are found in sprouts, especially in sprouted wheat. Your body’s ability to digest and absorb nutrients from the food you eat is totally dependent on enzymes. Digestion is an enzymatic process from beginning to end.

[RunningDeer]

How to Pick a Sweet Watermelon (2 minutes)




4 tips: color, sound, stem condition, and give to the skin of the watermelon. Watermelons do not ripen after they are picked so it is crucial to pick a watermelon that ripened on the vine. A ripe watermelon means it is sweet and filled with water.



5JCQbwj0Kso
Daisy Creek Farms with Jag Singh (https://www.youtube.com/channel/UCmXX3ZM81X9SIufsHqvAkrg/videos)


https://i.imgur.com/F5VZkI8.gif

What are the benefits of eating watermelon?

Watermelon also contains citrulline, an amino acid that may increase nitric oxide levels in the body. Nitric oxide helps your blood vessels expand, which lowers blood pressure. Other vitamins and minerals in watermelon are also good for your heart. These include vitamins A, B6, C, magnesium and potassium.

Is watermelon a Superfood?

Superfood: Watermelon. Sweet and juicy, watermelon can do more than just refresh you on a hot summer day. This versatile fruit will help you get a dose of vitamins, antioxidants, and fiber.


https://i.imgur.com/F5VZkI8.gif


Top 9 Health Benefits of Eating Watermelon (https://www.healthline.com/nutrition/watermelon-health-benefits)

The 20 Healthiest Fruits on the Planet (https://www.healthline.com/nutrition/20-healthiest-fruits#section4)

[RunningDeer]

14 Healthiest Vegetables
[article with links (https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth)]

Introduction:

Vegetables are well-known for being good for your health. Most vegetables are low in calories but high in vitamins, minerals and fiber.

However, some vegetables stand out from the rest with additional proven health benefits, such as the ability to fight inflammation or reduce the risk of disease.

The Bottom Line:

From providing essential vitamins and minerals to fighting disease, it's clear that including vegetables in your diet is crucial for good health.

While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health.

Ensure that you're getting a good mix of vegetables in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck.



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1. Spinach

This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories (1).

Spinach also boasts a great deal of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer (2).

In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure (3).




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2. Carrots

Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4).

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention (5).

In fact, one study revealed that for each serving of carrots per week, participants' risk of prostate cancer decreased by 5% (6).

Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer (7).

Carrots are also high in vitamin C, vitamin K and potassium (4).



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3. Broccoli

Broccoli belongs to the cruciferous family of vegetables.

It is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate (8).

Sulforaphane is significant in that it has been shown to have a protective effect against cancer.

In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while also blocking tumor growth in mice (9).

Eating broccoli may help prevent other types of chronic disease, too.

A 2010 animal study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lowering levels of oxidants (10).

In addition to its ability to prevent disease, broccoli is also loaded with nutrients.

A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of folate, manganese and potassium (11).



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4. Garlic

Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt (12).

The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic's variety of health benefits (13).

Several studies have shown that garlic can regulate blood sugar as well as promote heart health.

In one animal study, diabetic rats were given either garlic oil or diallyl trisulfide, a component of garlic. Both garlic compounds caused a decrease in blood sugar and improved insulin sensitivity (14).

Another study fed garlic to participants both with and without heart disease. Results showed that garlic was able to decrease total blood cholesterol, triglycerides and LDL cholesterol while increasing HDL cholesterol in both groups (15).

Garlic may be useful in the prevention of cancer as well. One test-tube study demonstrated that allicin induced cell death in human liver cancer cells (16).

However, further research is needed to better understand the potential anti-cancer effects of garlic.



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5. Brussels Sprouts

Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.

Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing damage to cells (17).

One animal study found that kaempferol protected against free radicals, which cause oxidative damage to cells and can contribute to chronic disease (18).

Brussels sprout consumption can help enhance detoxification as well.

One study showed that eating Brussels sprouts led to a 15–30% increase in some of the specific enzymes that control detoxification, which could decrease the risk of colorectal cancer (19).

Additionally, Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium (20).



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6. Kale

Like other leafy greens, kale is well-known for its health-promoting qualities, including its nutrient density and antioxidant content.

A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper.

It also fulfills your entire daily requirement for vitamins A, C and K (21).

Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health.

In a 2008 study, 32 men with high cholesterol drank 150 ml of kale juice daily for 12 weeks. By the end of the study, HDL cholesterol increased by 27%, LDL cholesterol decreased by 10% and antioxidant activity was increased (22).

Another study showed that drinking kale juice can decrease blood pressure and may be beneficial in reducing both blood cholesterol and blood sugar (23).



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7. Green Peas

Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.

Nevertheless, green peas are incredibly nutritious.

One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate (24).

Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements (25).

Moreover, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects (26).

Research shows that saponins may help fight cancer by reducing tumor growth and inducing cell death in cancer cells (27).

[continued in the next post]

[RunningDeer]

14 Healthiest Vegetables (continued)

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8. Swiss Chard

Swiss chard is low in calories but high in many essential vitamins and minerals.

One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein and lots of vitamins A, C and K, manganese and magnesium (28).

Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus.

In one animal study, chard extract was found to reverse the effects of diabetes by decreasing blood sugar levels and preventing cell damage from disease-causing free radicals (29).

Other animal studies have shown that the antioxidant content of chard extract can protect the liver and kidneys from the negative effects of diabetes (30, 31).



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9. Ginger

Ginger root is used as a spice in everything from vegetable dishes to desserts.

Historically, ginger has also been used as a natural remedy for motion sickness (32).

Several studies have confirmed the beneficial effects of ginger on nausea. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to a placebo (33).

Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout (34).

In one study, participants with osteoarthritis who were treated with a concentrated ginger extract experienced reduced knee pain and relief from other symptoms (35).

Further research suggests that ginger could aid in the treatment of diabetes as well.

A 2015 study looked at the effects of ginger supplements on diabetes. After 12 weeks, ginger was found to be effective in decreasing blood sugar levels (36).



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10. Asparagus

This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet.

Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs.

This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin (37).

Getting enough folate from sources like asparagus can offer protection from disease and can prevent neural tube birth defects during pregnancy (38, 39).

Some test-tube studies also show that asparagus may benefit the liver by supporting its metabolic function and protecting it against toxicity (40).



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11. Red Cabbage

This vegetable belongs to the cruciferous family of vegetables and, much like its relatives, is brimming with antioxidants and health-promoting properties.

One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement (41).

Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits.

In a 2012 animal study, rats were fed a diet designed to increase cholesterol levels and increase plaque buildup in the arteries. The rats were then given red cabbage extract.

The study found that red cabbage extract was able to prevent increases in blood cholesterol levels and protect against damage to the heart and liver (42).

These results were supported by another animal study in 2014 showing that red cabbage could reduce inflammation and prevent liver damage in rats fed a high-cholesterol diet (43).



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12. Sweet Potatoes

Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits.

One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese (44).

It's also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs (44).

Beta-carotene consumption has been linked to a significant decrease in the risk of certain types of cancer, including lung and breast cancer (45, 46).

Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect.

In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels (47).



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13. Collard Greens

Collard greens are a very nutrient-rich vegetable.

One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs (48).

In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans.

Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis (49).

Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.

One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness (50).

Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer (51).



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14. Kohlrabi

Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked.

Raw kohlrabi is high in fiber, providing 5 grams in each cup (135 grams). It's also full of vitamin C, providing 140% of the daily value per cup (52).

Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes (53).

In one animal study, kohlrabi extract was able to decrease blood sugar levels by 64% within just seven days of treatment (54).

Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects (53).

[RunningDeer]

How to Grow Sprouts and Wheat Grass With
“The Handy Pantry Sprout Garden” (7:46 minutes)

SPROUT GARDEN - 3 TRAY STACKABLE SEED SPROUTER (https://www.trueleafmarket.com/collections/sprouting-kits-and-supplies/products/3-tray-stackable-seed-sprouter?variant=36398377480)


vMXKswogT-4

[lisinskib]

I just wanted to say thank you for the micro mats info. At home I normally grow my micro greens on soil but when on holiday as I am now I'm using kitchen paper!!! I am sure it is not healthy, so was pleased to see the mats info. I have now ordered some.
Thank you for these great posts
Lis

[Pam]

I wanted to share the concept of the biogenic food model and the value of eating sprouts and microgreens. Sprouts and microgreens are biogenic, they actually have the vitality and the nutrients to rejuvenate the body. I find this way of looking at food as very beneficial. My personal is experience is that it is an accurate assessment.



http://eatinglightonline.com/the-biogenic-food-model/

The Biogenic Food Model


Newer and more complete nutritional models are available but have been slow to catch on. In general, what’s missing is a context with a larger view, that steps out of the box of measuring calories and various nutrients to one that is more concerned with helping us reaching our full physical, mental, and spiritual potentials.

One such system was created in 1928 by Dr. Edmund Bordeaux Szekely. Dr. Szekely has been referred to as the father of the holistic health movement in the West. He is probably best known for starting The International Biogenic Society. To read more about Dr. Szekely, click here.

Dr. Szekely created a simple system with four food categories. These classifications allow us to take advantage of subtle qualities inherent in food which are harder to measure but can be demonstrated to exist by the results achieved by those that eat them. They change the focus from measuring calories and various food constituents to the overall effect the foods have on our long-term health and well-being (Credit: International Biogenic Society).

The four food categories:

BIOGENIC foods have the highest life force rating. These foods are life renewing. They include germinated cereal seeds, nuts, and sprouted baby greens.

BIOACTIVE foods are life sustaining- they include fresh organic fruits and vegetables. These foods contribute to the life force but not as powerfully as biogenic.

BIOSTATIC foods are life slowing. They include lightly processed foods and raw foods which are no longer fresh. These foods will slowly erode the life force over time.

BIOCIDIC foods undoubtedly subtract from the life force. These include all highly processed and cooked foods and all kinds of flesh foods, unless the flesh foods are freshly killed.

An outspoken proponent of this system is Dr.Gabriel Cousens. Read his book Conscious Eating to gain insight into this system as well as other aspects of diet.

This way of classifying foods may seem a little strange to us, simply because most of us are not used to it. People that have taken the time to explore this system and integrate the principles into their lifestyle will attest to it’s benefits (the author included). The changes that take place in body and mind (and general life experience) are profound.

[Ron Mauer Sr]

Are micro mats (link?) used one time only?

[RunningDeer]

Are micro mats (link?) used one time only?

Yes, Ron, it’s a one time use. No mess. No fuss.The links are in the OP, but I’ll add it here as well.



Micro-Mats hydroponic growing pads (https://www.trueleafmarket.com/products/5x5-hydroponic-micro-mats?variant=38922203080) - 5" x 5". Made from biodegradable and compostable wood fibers, these grow pads provide an excellent medium to grow wheatgrass, barley grass or microgreens without soil. Fits 5" x 5" trays.
For my first order, I purchased the 96 pack and my second purchase was the 240 pack. I wanted to be sure it’s something I’d stick with before I invested a lot of $. The greens are easy to harvest with scissors because the micromats are floppy.

[justntime2learn]

I've been reading about using water as the medium versus mats or soil packets for growing microgreens. Has anyone tried this and does it work?

Thank you!

[onawah]

You can grow seeds like alfalfa, clover, broccli in jars.
First soak them overnight, then rinse and put in glass jars.
Keep the jars out of sun for the first day while the seeds germinate.
Then place them in a window or in direct sun.
Rinse daily and allow to grow until you have a full size sprout.
Then store in the refrigerator and rinse daily, but use them up quickly.

I've been reading about using water as the medium versus mats or soil packets for growing microgreens. Has anyone tried this and does it work?

Thank you!

[justntime2learn]

You can grow seeds like alfalfa, clover, broccli in jars.
First soak them overnight, then rinse and put in glass jars.
Keep the jars out of sun for the first day while the seeds germinate.
Tben place them in a window or in direct sun.
Rinse daily and allow to grow until you have a full size sprout.
Then store in the refrigeator and rinse daily, but use them up quickly.

I've been reading about using water as the medium versus mats or soil packets for growing microgreens. Has anyone tried this and does it work?

Thank you!

Thank you Natalie!

I was shocked when I saw how cheap seeds were. Now Jill and I will have greens during the months our garden isn't producing.

[onawah]

It's very economical if you buy seeds & grains for growing in trays too.
I've used the lids from plastic bins for trays, and they do quite well.
Just fill them almost to the top with good soil, spread the soaked seeds or grains around on the surface, sprinkle a thin layer of soil over the top, cover for a day or two with a black plastic bag, then sit the trays in the sun and keep them watered until fully sprouted.
(The soil can be used more than once. Just let it rest between plantings. )
They can even be grown indoors if you have a sunny window or full spectrum lighting.
If you put them outdoors, you will need to protect them from squirrles, chipmunks, etc.
Window screens work pretty well.
I've seen sprouts like these being sold at farmer's markets and they are ridiculously expensive, but if you grow your own, it's very affordable.
My favorites grown this way are sunflower (use the seeds still in the shell-as they sprouts, the shells will be cast off), buckwheat, wheat grass (for juicing) and peas.
Jaffe Brothers in California is a good source of organic bulk seeds, grains, etc. guaranteed to sprout.
https://organicfruitsandnuts.com/


You can grow seeds like alfalfa, clover, broccli in jars.
First soak them overnight, then rinse and put in glass jars.
Keep the jars out of sun for the first day while the seeds germinate.
Tben place them in a window or in direct sun.
Rinse daily and allow to grow until you have a full size sprout.
Then store in the refrigeator and rinse daily, but use them up quickly.

I've been reading about using water as the medium versus mats or soil packets for growing microgreens. Has anyone tried this and does it work?

Thank you!

Thank you Natalie!

I was shocked when I saw how cheap seeds were. Now Jill and I will have greens during the months our garden isn't producing.