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7 Easy Steps to Successfully Grow Sunflower Microgreens

Door :Giulia 0 opmerkingen
7 Easy Steps to  Successfully Grow Sunflower Microgreens


Sunflower microgreens demand a bit more patience and care during their growing, but the rewards are extraordinary! Their distinct flavor profile and impressive health benefits make them a standout choice in any kitchen. Here are the main reasons why you should incorporate sunflower microgreens into your daily diet!



  • Nutritional Richness: Sunflower shoots are a concentrated source of important nutrients, including vitamins, minerals, and antioxidants. They are particularly rich in vitamin, such as A, C, E, and magnesium, selenium, and zinc, which are crucial for overall body wellness.
  • High Protein Content: Sunflower shoots are an excellent source of high-quality plant-based protein. This makes them particularly suitable for those following vegetarian or vegan diets, as well as for those looking to increase protein intake in their diet.
  • Ease of Growth: Growing sunflower microgreens is simple and requires minimal time and expertise. They can be easily cultivated at home with just a few materials and a little attention, providing a continuous source of fresh nutrients.
  • Culinary Versatility: Sunflower microgreens add a touch of flavor and color to a wide range of dishes, from salads to sandwiches to main courses. Their culinary versatility makes them an ideal choice for enhancing your culinary creations.
  • Sustainability: Growing your own sunflower microgreens can help reduce the environmental impact associated with the production and transportation of commercial foods. Additionally, it can promote a more sustainable and environmentally conscious lifestyle.


Health benefits of Sunflower Microgreens

Immune System Support: Thanks to the presence of antioxidants such as vitamin E and selenium, sunflower shoots can help strengthen the immune system by protecting cells from damage caused by free radicals and aiding in disease prevention.

Promotion of Cardiovascular Health: The polyunsaturated fatty acids found in sunflower shoots, such as linoleic acid, can help reduce bad cholesterol in the blood, thereby improving cardiovascular health and reducing the risk of heart disease.
Weight Management: Sunflower shoots are relatively low in calories but rich in fiber, making them an ideal option for those looking to lose weight or maintain a healthy weight. Fiber helps promote satiety and regulate bowel movements, aiding in weight loss.
Support for Skin Health: The antioxidants present in sunflower shoots can help protect the skin from damage caused by free radicals, reducing inflammation and improving the overall appearance of the skin.


    If you're ready to embark on an exciting healthy and tasty journey, keep reading as we unveil the secrets to growing these miniature wonders.



    Sunflower Microgreens Overview




    Mild, nutty flavor and crunchy texture

    Nutritional Value

    High in vitamins A, C, and E, as well as potassium, magnesium, and folate


    4 - 8 hours (rinse 1x-2x)



    Light Requirements

    Prefers indirect sunlight or grow lights

    Germination Temperature & Relative Humidity Conditions

    Temperatures: 18°C to 24°C (65°F to 75°F) & RH: 80-90%

    Growing Temperature & Relative Humidity

    Thrives in temperatures between 18°C to 24°C (65°F to 75°F)

    Watering Needs

    Maintain consistent moisture levels, avoid overwatering

    Germination time

    2 to 4 days

    Optimal Harvest

    Within 10 to 14 days



    Must-Have Tools for Growing Sunflower Microgreens


    Essential Materials:


    • Seeds: High-quality Sunflower seeds are essential for successful cultivation. Explore our seeds selection here.
    • Trays/Containers: You will need two trays—one deep tray with drainage holes to create an optimal growing environment, and another tray without holes to be placed underneath to catch excess water. Check out our selection here.
    • Growing medium: Choose a nutrient-rich growing medium such as seed-starting mix or coconut coir to support healthy growth.
    • Lighting: Ensure your microgreens receive optimal lighting for robust growth. While natural sunlight is effective, for enhanced results, we recommend our T5 LED Microgreen Grow Lights. Engineered with a 6500K spectrum, these lights are precisely tailored to provide the ideal light spectrum for growing microgreens, guaranteeing optimal growth and health.
    • Spray Bottle: A sprayer bottle is necessary for maintaining proper moisture levels during germination and growth.


    Optional Materials:


    • Humidity Dome: Use a humidity dome to create a moist environment during the germination stage, aiding in successful seed sprouting and early growth. Explore our selection of humidity domes here.
    • Rack Cooling Fan: Enhance air circulation and regulate temperature for optimal growth conditions with our rack cooling fan. Additionally, you can control the fan speed using the fan speed controller, allowing for precise adjustment according to your specific needs.
    • LCD Digital Thermometer Hygrometer: Monitor indoor temperature and humidity levels using our LCD digital thermometer hygrometer. This tool provides valuable insights into the growing environment, ensuring conditions are optimal for your microgreens' development.



    Step-by-Step Growth Process

    Now that we have all the necessary materials and information to grow Sunflower microgreens, here is the step-by-step guide to growing them:


    STEP 1: Soak Your Seeds

    Soak the sunflower seeds for a minimum of 24 hours, preferably in 12-hour increments. This softens the tough outer shell and promotes quicker germination. Place your sunflower microgreen seeds into a bowl filled with room-temperature water (excessive heat can sterilize them). After 12 hours, drain the bowl, rinse the seeds, and replenish the water. You can proceed with seeding after another 12 hours.


    STEP 2: Prepare Your 1020 Microgreen Deep Trays

    Take the deep tray with holes and place the tray without holes underneath, so that they are stacked together. Begin by filling the upper tray with holes with soil until the surface is level and even - you can use a press or your hand to make the soil even and lightly fill any low areas.

    STEP 3: Sow Your Seeds

    Evenly spread the sunflower seeds across the surface. Water the surface using the spray bottle, and add some water to the bottom tray to keep the soil moist throughout.

    STEP 4: Germination Stage

    Given their natural preference for germinating underground, place another tray over the seeds to maintain darkness. Then add a weight, approximately 5kgs. Remarkably resilient, these seeds can collectively lift weights of up to 5 pounds. Note, that the extra weight helps develop a thicker and stronger stem and root growth.


    STEP 5: Growing under T5 Artificial Intelligent Lighting 

    Once the seeds have germinated (typically within 2-4 days), means that they are now at their next stage of growth: seedling. Remove the humidity dome from the top of the 1020 tray or retrieve your 1020 tray from your designated dark space, and place it under the light source - we recommend using T5 LED 6500K lights, providing sufficient lumens (1200-2200 lumens). Ensure that you also use a timer to program the amount of light your plants need. This will ensure they are able to photosynthesize throughout their lifecycle and deliver the high level of nutrition that your body thrives on.

    Sunflowers love the sunshine, so we recommend a minimum lighting duration for at least 12 hours; ideally between 18-20 hours of light per day, ensuring consistent exposure to promote healthy growth. In theory, the higher the amount of light the seedlings receive, the higher the antioxident levels, as can be read in this scientific article:

    The distance from your light source is also very important. If your light source is too far from your seedlings, they may become overly stretchy and thin. However, if the light is too close, they may not fully stretch beyond the top of your 1020 tray, making harvesting difficult and reducing yields.

    Therefore, we recommend that you place the top of your 1020 tray between 22-25cms from your growing lights.

    Of course, if you live in a sunny location, you can certainly place your 1020 tray on the sunny-side of your house, such as on a window-sill or outside.

    Temperatures should be similar to those in your germination room, but humidity levels will vary. As your seedlings continue to grow, they will not only require more space but will also continuously release moisture, increasing the relative humidity during the entire growing cycle. To reduce the chances of mold or similar quality issues, maintain your humidity level between 45-55% RH. There are relatively cheap, smart humidifiers available that help you maintain adequate RH. In addition, you can use a fan or ventilator to reduce moisture buildup and high humidity within your 1020  tray.

    Watering is also crucial: when you notice that the soil is dry, make sure to water it from the bottom tray to allow the soil to absorb the water. This method is essential to keep the sunflower microgreens dry, thus preventing fungal issues, which tend to be more prevalent with this type of microgreens.

    During the growth process, please note that sunflower cotyledons may emerge with the seed hulls still attached to the leaves. You can easily remove them all at once by gently brushing your hand over the bunch.


    STEP 6: Harvesting

    When your seedlings have fully developed their first two-leaves (the cotyledon stage), they have become a microgreen! Your sunflower microgreens should have reached a height between 5 to 7.5 centimeters (3-4 inches), which also means they are ready to harvest. Use scissors or a knife to cut the microgreens just above the soil level. Remove the seed hulls if they're attached to the leaves.



    After harvesting your microgreens, you can choose whether to consume them immediately or store them for later. Since we don't use any chemicals and our seeds are organic, they are perfectly safe to eat right after harvesting for maximum freshness and nutrition.

    Especially if you're sowing your seeds in soil, we recommend giving your microgreens a quick soak or rinse. Then, pat them dry, and they will be ready for use right after.

    If you prefer to consume them at a later time, take a container with a paper towel at the bottom and gently add your freshly cut microgreens. Make sure not to use a very tall container, as microgreens are sensitive to stacking and may spoil quickly if stored this way. Store your sunflower microgreens in the refrigerator (at 8°C) and consume them within 7-14 days.

    Note: the paper towel at the bottom of your container is intended to absorb moisture during refrigeration, which will also increase the shelf life of your broccoli microgreens.

    Microgreens tips


    • Watering: Water the microgreens from the bottom tray to allow the soil to absorb the water.
    • Monitoring: Use the optional LCD digital thermometer hygrometer to monitor temperature and humidity levels regularly. Adjust conditions as needed to maintain optimal growing conditions.
    • Air Flow: Microgreens are densely seeded and therefore require airflow. Keep your microgreens in an area with good airflow. You can either keep it close to an open window or add a small rotating fan. Try to avoid keeping your microgreens in an enclosed space without any airflow.
    • Waste & Recycling: If you are using soil, coconut coir or another biodegradable growing medium, simply start a compost bin or look for waste recycling centers, such as in the city of Amsterdam and Amstelveen where used soil is sorted and recycled. Note: If you want a quick tip to start your own compost, simply find a compost sack or container that easily fits your 1020 tray for smooth sailing. Once you have a few trays of composted soil, add worms from your surrounding area or find some tiger worms online. Within 3-4 months, you will have rich compost soil that you can use in your outdoor garden. We do not recommend using compost for microgreens, especially when growing indoors
    • Hydrogen Peroxide Food Grade 3%: An effective natural cleaning agent used to sanitize and to ensure food safety. Can also be used sparingly when combating mold.
    • Chef’s Tip: Most uncut or ‘live’ trays can be stored in a walk-in refrigerator for 1 - 2 weeks. Be sure to store them on the top rack to comply with food safety regulations. They will not continue to grow in the refrigerated walk-in but will stay alive and remain fresh until harvesting.


    Growing sunflower microgreens has never been easier. We're confident that with this guide, you'll be able to cultivate them optimally and enjoy their wonderful benefits to the fullest!


    Keywords: sunflower; sunflower microgreens; sunflower shoots; sprouts ; sunflower sprouts; microgroenten ; healthy ; gezond ; how-to

    categorieën : microgroenten

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