A few weeks ago on my Instagram stories I showed the process of growing sprouts in a jar in my kitchen and there was a lot of interest in learning more. 

You have likely seen some form of sprouts or microgreens in restaurants as a garnish on a meal. Looks fancy, tastes delicious, but those little plants are so much more than that! 

What are sprouts and microgreens?

Both sprouts and microgreens are just a small version of a larger plant. They can be a variety of plants. Some of the most common are broccoli, radish, various varieties of lettuce, kale, cabbage, arugula, and many others!

Both are incredibly nutrient dense and are a great addition to a salad, sandwich, smoothie or a garnish for any meal. They can even contain more nutrients than the fully mature version of themselves! Nutrition varies based on which plant you sprout but most have higher concentrations of vitamin C, B, phosphorus, magnesium and higher antioxidant levels than their full grown plant.

What’s the difference between sprouts and microgreens? 

Both sprouts and microgreens are seedlings, but they are just a little different.

Sprouts are often grown without soil. Sprouts are eaten as seed, root, sprout and all! 

Microgreens are usually grown in soil or a coconut coir fiber mat and require more sunlight. Typically microgreens are cut and only the stem and small leaves are eaten.  

Grow your own sprouts

Around the same time I learned about them, a friend of mine who lives pretty remotely was growing sprouts in her kitchen! In the middle of Alaska winter! When I learned that, I was stoked. Not only to be able to grow something during a dark, cold Alaska winter, but also because I was saving money! And growing them for yourself means they didn’t have to fly across the country, which makes them so much fresher!

When I learned about them, I wanted to incorporate them into my diet for the health benefits, but quickly learned that they are kind of expensive. I’ve seen them for $5 or more for just a couple ounces!

How to grow sprouts

To grow sprouts all you’ll need is a jar, a mesh lid, and some seeds. You can find all those things here. 

Once you acquire your materials. Add the amount of seeds as recommended by the package. Usually somewhere around 1-1.5 tablespoons. Top the jar with the mesh lid. Fill the jar with water, enough to cover the seeds. Swish the water and seeds around and then dump the water out. 

Put the jar upside down on the counter (so the water can come out). I like to prop my jar in a pyrex dish or there are jar stands linked here too. 

You will rinse and drain the seeds 2-3 times per day for 5-6 days. Refer to the seed package as this may change depending on what seeds you purchased. 

Once your sprouts are ready for harvest. Remove them from the jar. I like to line a pyrex dish with paper towel to absorb the excess moisture and store in the fridge. They will last 7-10 days in the fridge.

How do I use sprouts?

You can use them just how you would any other greens! They are a great addition to salads, sandwiches, coleslaw or smoothies. You can use them as a garnish.