broccoli Microgreen

Broccoli Microgreens: Growing, Eating, and Reaping the Rewards

Broccoli Microgreens: Tiny Greens, Big Benefits

Broccoli microgreens may be small, but don’t let their size fool you. These tiny greens are a powerhouse of nutrition and health benefits, making them a worthy addition to any diet. Picture this: a superhero in miniature form, with the strength of ten giants packed into its tiny frame. That’s exactly what broccoli microgreens are in the world of vegetables.

What are Broccoli Microgreens?

First things first, what exactly are broccoli microgreens? Well, imagine tiny versions of broccoli plants, bursting with vibrant green leaves, but on a micro scale. These little guys are harvested when they are just a few inches tall, making them perfect for adding a nutritious punch to your meals.

What Do Broccoli Microgreens Taste Like?

Now, you might be wondering, what do these miniature greens taste like? Picture a milder, more delicate version of full-grown broccoli. They have a fresh garden vegetables flavor with a hint of sweetness that adds a delightful crunch to any dish. Trust me, once you try them, you’ll be hooked!

Broccoli Sprouts vs. Broccoli Microgreens

broccoli sprout

While broccoli sprouts and broccoli microgreens might seem like two peas in a pod, they each bring unique qualities to the table. Broccoli sprouts are harvested just a few days after the seeds germinate, usually within 3-5 days. At this stage, the plant is in its infancy, featuring tiny, delicate shoots that resemble thin, green threads.

These sprouts have a distinctly earthy flavor with a spicy kick, similar to radishes. Nutritionally, broccoli sprouts are celebrated for their high concentration of sulforaphane, a potent compound known for its cancer-fighting properties and ability to enhance detoxification processes in the body. Given their short growth period, sprouts are incredibly easy to cultivate at home, making them a convenient option for anyone looking to add a quick burst of nutrition to their diet.

On the other hand, broccoli microgreens are harvested slightly later, around 7-14 days after germination, when the plant has developed its first true leaves. This extra growth time allows microgreens to develop a more complex flavor profile – a balanced blend of mild broccoli essence with a subtle fresh vegetables undertone and a hint of sweetness.

Nutritionally, microgreens pack a powerful punch, often containing higher levels of vitamins A, C, and K compared to their sprout counterparts. They also boast a richer mineral content, including potassium, calcium, and iron. Additionally, broccoli microgreens are rich in carotenoids, which are essential for eye health and reducing inflammation. The added time in the soil means microgreens can harness more nutrients from their growing medium, making them a highly concentrated source of health benefits.

While they require a bit more patience and care to cultivate than sprouts, the payoff in flavor and nutrition is well worth the effort.

What is the Difference Between Broccoli Microgreens and Broccoli?

broccoli micro green

Ah, good question! While they may share the same name, broccoli microgreens and their mature counterparts are quite different. Broccoli microgreens are harvested at a much younger stage, typically within 7-14 days after planting, whereas broccoli heads are harvested when the plant reaches full maturity, usually around 60-90 days after planting. So, in essence, microgreens are the adorable babies of the broccoli family!

Why Should You Eat Baby Broccoli Plants?

Now, you might be wondering, why bother with these baby broccoli plants? Well, let me tell you, they are nutritional powerhouses! Despite their small size, broccoli microgreens are packed with vitamins, minerals, antioxidants, and carotenoids. They’re like the superheroes of the vegetable world, fighting off free radicals and boosting your immune system with every bite. Plus, they’re incredibly versatile and can be added to salads, sandwiches, smoothies, and more!

Broccoli Microgreens Nutrition

Let’s talk about their nutritional profile. Broccoli microgreens are densely packed with vitamins and minerals. They contain significantly higher concentrations of nutrients compared to their mature counterparts. Imagine getting a multivitamin in every bite – that’s what these microgreens offer. They are particularly rich in vitamins A, C, and K. Vitamin A is essential for maintaining good vision and a healthy immune system. Vitamin C is a powerful antioxidant that helps protect your cells from damage and boosts your immune system, while vitamin K plays a crucial role in bone health and blood clotting.


But wait, there’s more! These little greens also boast a wealth of minerals like calcium, iron, magnesium, and potassium. Calcium is well-known for its role in building and maintaining strong bones and teeth. Iron is crucial for the production of hemoglobin, which helps transport oxygen throughout your body. Magnesium is involved in over 300 biochemical reactions in the body, including energy production and muscle function. Potassium helps regulate fluid balance, muscle contractions, and nerve signals.


Now, let’s dive into antioxidants. Broccoli microgreens are teeming with them. These compounds help neutralize harmful free radicals in the body, which can reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer. One of the standout antioxidants found in broccoli microgreens is sulforaphane. Research suggests that sulforaphane may have powerful cancer-fighting properties, making these microgreens not just a healthy choice but a potentially life-saving one..

How to Grow Broccoli Microgreens

Now that you’re sold on the benefits of broccoli microgreens, you might be itching to grow your own. Luckily, they’re super easy to grow, even if you don’t have a green thumb! All you need are some seeds, a shallow tray, and some potting soil. Simply sprinkle the seeds evenly over the soil, mist them with water, and place the tray in a sunny spot. In just a week or two, you’ll have a crop of fresh, delicious microgreens ready to harvest!

Health Benefits of Broccoli Microgreens

Alright, let’s get down to brass tacks. Broccoli microgreens are packed with nutrients. They might be small, but they punch way above their weight class when it comes to health benefits. Think of them as the superheroes of the vegetable world—tiny but with superpowers.

Heart Disease

First up, let’s talk about heart health. You know how we all have that one friend who’s always reminding us to take care of our hearts? Well, consider broccoli microgreens that friend. These little greens are chock-full of antioxidants, which are great for reducing inflammation and oxidative stress—two big culprits behind heart disease.

Studies have shown that the sulforaphane in broccoli microgreens helps protect against arterial plaque buildup. Think of it as a natural scrub brush for your arteries, keeping them clean and clear. So, adding these greens to your diet is like giving your heart a big ol’ bear hug.

Brain Health

Now, let’s move upstairs to the brain. Ever had one of those days where you can’t remember where you put your keys or why you walked into a room? We’ve all been there. Here’s where broccoli microgreens come in like a superhero with a cape.

These greens are rich in compounds that support brain health, particularly sulforaphane. This compound not only protects brain cells from damage but also promotes the growth of new neurons. It’s like giving your brain a tune-up and an upgrade at the same time. Think of it as having a mini Einstein growing on your windowsill.

Some Types of Cancers

Cancer is a scary word, but here’s some good news: broccoli microgreens can help in the fight. Research suggests that sulforaphane has potent anti-cancer properties. It’s like a little ninja, fighting off cancer cells before they can cause harm.

Specifically, these microgreens have been shown to reduce the risk of several types of cancers, including breast, prostate, and colon cancer. So, while we can’t call them a cure, they’re definitely a great ally to have in your diet.

Eye Health

Moving on to eye health. Remember when your mom told you to eat your carrots for good vision? Well, she should’ve mentioned broccoli microgreens too. These greens are rich in lutein and zeaxanthin, which are types of carotenoids known to protect your eyes from harmful light and oxidative damage.

Think of lutein and zeaxanthin as sunglasses for your eyes, filtering out harmful blue light and keeping your vision sharp. So, next time you’re squinting at a screen, consider munching on some broccoli microgreens to give your eyes a boost.

Gut Health

Let’s not forget the gut—often called the body’s second brain. A healthy gut is crucial for overall well-being, and guess what? Broccoli microgreens are great for gut health too. They’re packed with fiber, which helps keep things moving smoothly.

Moreover, the sulforaphane in these microgreens promotes a healthy gut microbiome. It’s like having a team of tiny gardeners in your stomach, tending to your gut flora and keeping things balanced. Say goodbye to tummy troubles and hello to a happier digestive system!

Good for Your Skin and Hair

Last but certainly not least, let’s talk about looking fabulous. Broccoli microgreens are a beauty secret waiting to be discovered. They’re rich in vitamins A, C, and E, and carotenoids, which are fantastic for your skin and hair.

Vitamin C is known for its collagen-boosting properties, giving you that youthful glow. Vitamin A helps repair skin tissues, and vitamin E acts as an antioxidant, protecting your skin from damage. Carotenoids also contribute to a healthy complexion. Think of these microgreens as a spa day for your insides, making you shine from the inside out.

Are There Any Side Effects from Eating Broccoli Microgreens?

Alright, let’s dive into the nitty-gritty: side effects. When it comes to broccoli microgreens, you might be wondering, “Are these tiny green powerhouses going to turn on me?” The good news is, for most folks, they’re as safe as a cozy blanket on a chilly night.

But, let’s be real—everyone’s body is a bit different. Some people might find that they have a slight tummy rumble if they eat too many. It’s like that one friend who overdoes it on the spicy salsa at a party and regrets it later. So, moderation is key.

For those with a particularly sensitive stomach or allergies, it’s always a good idea to start small. Just try a few bites and see how you feel. And if you’re on blood thinners or have specific medical conditions, a quick chat with your doctor might be wise. Better safe than sorry, right?

How to Grow Broccoli Microgreens at Home Step-by-Step (Complete Guide)

grow microgreen broccoli

Welcome to the delightful world of broccoli microgreens! Let’s dive right into the nitty-gritty of how to grow these little green powerhouses right in the comfort of your home. Trust me, once you get the hang of it, you’ll be the envy of all your gardening friends.

Step 1: Gather Materials

First things first, let’s gather everything you need. Think of this as a treasure hunt, only instead of gold, we’re after some vibrant greens. You’ll need:

  • Broccoli microgreen seeds (obviously!)
  • A shallow tray with drainage holes
  • Seed starting mix or coconut coir
  • A spray bottle for watering
  • A cover to keep in moisture, like a clear lid or plastic wrap

Imagine you’re an artist preparing your canvas, except this time, your masterpiece is edible and super nutritious.

Step 2: Sow Your Broccoli Microgreens Seeds

Now, it’s showtime! Sprinkle your broccoli microgreen seeds evenly across the surface of the soil. Don’t be shy – these seeds love a good crowd. It’s like a seed party, and the more, the merrier.

Cover the seeds with a thin layer of soil or simply press them gently into the soil’s surface. Picture yourself tucking in a group of tiny, sleepy toddlers for a good night’s sleep.

Step 3: Germinate Your Broccoli Microgreens

Here’s where the magic begins. Give the seeds a good misting with your spray bottle. Now, cover the tray to create a mini greenhouse effect. This keeps things nice and humid, perfect for germination.

Place the tray in a warm, dark spot for about 3-5 days. Think of it as sending your seeds to a spa retreat – they need some time to relax and rejuvenate before they sprout.

Step 4: Give Your Broccoli Microgreens Light

Once you see those tiny green shoots peeking out, it’s time to bring them into the light. Move your tray to a sunny spot or under a grow light. These little guys need plenty of light to thrive, about 12-16 hours a day.

It’s like waking up your kids for school – they need to soak up some sunshine to grow big and strong. If you’re using a grow light, keep it about 1-2 inches above the microgreens. You don’t want to scorch them; just a nice, gentle warmth will do.

Step 5: Grow Your Broccoli Microgreens

Now, all you have to do is keep an eye on your microgreens and water them regularly. Use your spray bottle to mist them daily, making sure the soil stays moist but not waterlogged.

This is the “watching the grass grow” phase, but way more exciting because you’ll see noticeable changes every day. And just like any good relationship, your broccoli microgreens will flourish with a little TLC.

Step 6: Harvest Your Broccoli Microgreens

After about 7-14 days, your microgreens should be ready for harvest. They’ll be about 1-3 inches tall, with the first set of leaves fully open.

To harvest, simply snip them off close to the soil with a pair of scissors. Imagine you’re giving your microgreens a nice, fresh haircut. And voilà! You have your very own homegrown broccoli microgreens.

Not only are they delicious and packed with nutrients, but there’s something incredibly satisfying about growing your own food. So, next time you sprinkle some on your salad or sandwich, you can give yourself a little pat on the back. You’ve just taken a step toward healthier eating and a greener lifestyle. Bravo!

Do Broccoli Microgreens Regrow After Cutting?

Imagine this: you’ve got a beautiful tray of broccoli microgreens, looking all fresh and green. You snip off a handful for your salad and think, “Will these babies grow back?”

Unfortunately, broccoli microgreens aren’t like the mythical phoenix rising from its ashes. Once you’ve harvested them, they’re done. It’s a one-time deal, kind of like a good joke. But don’t let that discourage you! Growing a new batch is pretty straightforward. Just sow some more seeds, give them a little TLC, and in a couple of weeks, you’ll have another lush tray ready for harvest.

Think of it as the circle of microgreen life. It’s a constant cycle of growth and renewal, which can be quite satisfying in its own way. Plus, you get to feel like a mini farmer every few weeks—how cool is that?

What Other Foods Go Well with Broccoli Microgreens?

Now, let’s talk about the fun part: eating! Broccoli microgreens are the life of the culinary party. They bring a hint of fresh garden vegetables to just about anything.

Try tossing them into your salads—they add a crunchy texture and a burst of flavor that’s like a little surprise in every bite. They’re also fantastic on sandwiches, giving that turkey club an extra oomph. If you’re a smoothie aficionado, toss a handful into your blender. They blend right in, adding nutrients without overpowering the taste.

Got a hot bowl of soup or a plate of scrambled eggs? Sprinkle some microgreens on top for a gourmet touch. They pair well with other veggies, lean meats, and even as a garnish for dishes like pasta or risotto. Basically, if you can eat it, you can probably add broccoli microgreens to it.

Storing Your Broccoli Microgreens

You’ve grown your microgreens, snipped them, and now you’ve got a bunch left over. What next? Proper storage is key to keeping them fresh and crisp.

First, make sure they’re dry. Moisture is the enemy here, kind of like that one friend who always spills the beans. Use a salad spinner or pat them dry with a paper towel. Then, pop them into a breathable container—something like a perforated bag or a container lined with paper towels. This helps absorb excess moisture and keeps them from getting slimy.

Store them in the fridge, ideally in the crisper drawer where it’s cool and not too humid. They should stay fresh for about a week, but the sooner you eat them, the better they’ll taste.

Where Can You Buy Microgreens?

If you’re not quite ready to embark on the home-growing adventure, no worries! You can find broccoli microgreens at various places. Many grocery stores now carry them in the fresh produce section. Look for them near the herbs and leafy greens.

Farmers’ markets are another fantastic option. You get the added bonus of supporting local farmers and usually, the greens are fresher. Plus, there’s something lovely about chatting with the person who grew your food.

And of course, there’s always the online route. Numerous specialty stores and even some big retailers offer microgreens that can be delivered right to your door. Just be sure to check the reviews and ensure they’re reputable sellers.

Pros and Cons of Growing Broccoli Microgreens


Let’s start with the good stuff. Growing your own broccoli microgreens comes with a bunch of benefits:

  1. Super Fresh: Nothing beats the taste of freshly harvested greens. You’ll be amazed at how vibrant and flavorful they are.
  2. Nutrient-Dense: These little guys pack a punch. They’re loaded with vitamins, minerals, and antioxidants that can help boost your health.
  3. Cost-Effective: Buying seeds and growing your own is often cheaper in the long run than purchasing pre-grown microgreens.
  4. Satisfaction: There’s something incredibly rewarding about growing your own food. It’s like having a mini garden right in your kitchen.
  5. Control Over Quality: You know exactly what’s going into your microgreens—no pesticides or questionable growing practices.


But, as with all things, there are a few downsides to consider:

  1. Time-Consuming: Growing microgreens does require some time and attention. You need to water them regularly and make sure they’re getting enough light.
  2. Space: Not everyone has the room for even a small indoor garden. If you’re tight on space, this might be a bit of a challenge.
  3. Initial Setup Cost: While growing your own is cheaper in the long run, there’s an initial investment in seeds, trays, and soil.
  4. Pest Problems: Even indoor plants can attract pests. You’ll need to keep an eye out for any little critters that might want to snack on your greens.
  5. Single Harvest: As mentioned earlier, microgreens don’t regrow after cutting. You’ll need to continuously plant new seeds to keep your supply going.

So there you have it! Growing broccoli microgreens at home can be a fun and rewarding experience, with a few challenges thrown in. Whether you decide to grow your own or buy them, these tiny greens are a fantastic addition to your diet. Happy microgreen-ing!


Five Best Tasting Microgreens to Try



First up, we’ve got arugula. Ah, arugula, the rebel of the salad bowl, with its peppery punch and feisty flair. It’s like adding a little kick to your dish, waking up those taste buds and saying, “Hey, let’s party!” Whether you’re tossing it in a salad or sprinkling it on your pizza, arugula microgreens from Farm Fresh Choice will elevate your culinary game to new heights.


Next on the list, we’ve got radish microgreens. These little guys are like a firecracker in your mouth, exploding with spicy goodness and zesty flavor. It’s like adding a pinch of excitement to every bite, leaving you craving more. Plus, they add a pop of color to any dish, making them a feast for the eyes as well as the taste buds.


Now, let’s talk about kale microgreens. Kale yeah! These leafy green powerhouses are packed with nutrients and flavor, making them a must-have in any health-conscious kitchen. It’s like Mother Nature’s way of saying, “Here’s a little something to keep you strong and vibrant.” Whether you’re blending them into a smoothie or topping off your sandwich, kale microgreens from Farm Fresh Choice will have you feeling like a superhero in no time.


But wait, we’re not done yet! Say hello to sunflower microgreens, the sunny side of the microgreen world. These delicate greens have a mild, nutty flavor that’s oh-so-satisfying. It’s like taking a stroll through a sun-drenched field, with each bite filling you with warmth and joy. Whether you’re tossing them in a salad or using them as a garnish, sunflower microgreens from Farm Fresh Choice will brighten up any meal.


Last but certainly not least, we have peashoot microgreens. These tender greens are like a breath of fresh air, with their sweet, delicate flavor and crisp texture. It’s like taking a bite of springtime, with each mouthful bursting with vitality and freshness. Whether you’re adding them to a stir-fry or using them as a garnish for your favorite dish, peashoot microgreens from Farm Fresh Choice will add a touch of elegance to any meal.

And hey, speaking of Farm Fresh Choice, did you know that you can buy all these amazing microgreens and more from our microgreens business? That’s right! We specialize in freshly harvested microgreens that can be delivered straight to your door within 24 hours if you live in Edmonton, Alberta. So why wait? Treat your taste buds to the best-tasting microgreens around and experience the flavor sensation for yourself!


Source References

  1. Johnson, E.J. (2014). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrition Reviews, 72(9), 605-612.
  2. Chew, E.Y., & Clemons, T.E. (2005). Age-Related Eye Disease Study 2 Research Group. Secondary analyses of the effects of lutein/zeaxanthin on age-related macular degeneration progression: AREDS2 report No. 3. JAMA Ophthalmology, 132(2), 142-149.
  3. Britton, G. (1995). Structure and properties of carotenoids in relation to function. The FASEB Journal, 9(15), 1551-1558.
  4. Sesso, H.D., Buring, J.E., & Christen, W.G. (2008). Vitamins E and C in the prevention of cardiovascular disease in men: the Physicians’ Health Study II randomized controlled trial. JAMA, 300(18), 2123-2133.
  5. Stahl, W., & Sies, H. (2012). Antioxidant activity of carotenoids. Molecular Aspects of Medicine, 24(6), 345-351.
  6. Gao, Y., Shang, C., Maroof, M. A. S., & Bi, Y. (2019). Broccoli microgreens: A mineral-rich crop that can diversify food systems. Frontiers in Plant Science, 10, 773. doi: 10.3389/fpls.2019.00773
  7. Saini, R. K., Keum, Y. S., & Daglia, M. (2017). Edible sprouts from agricultural crops: A review. Critial Reviews in Food Science and Nutrition, 57(17), 3620-3634. doi: 10.1080/10408398.2016.1146603
  8. Abellán, Á., Domínguez-Perles, R., Moreno, D. A., & García-Viguera, C. (2014). Sorting out the value of cruciferous sprouts as sources of bioactive compounds for nutrition and health. Nutrition Reviews, 72(2), 100-110. doi: 10.1111/nure.12084
  9. Guo, R., Yuan, G., & Wang, Q. (2017). Effect of selenium on growth of broccoli microgreens and total antioxidant capacity. Journal of the Science of Food and Agriculture, 97(9), 2766-2771. doi: 10.1002/jsfa.8108
  10. Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: Edible microgreens. Journal of Agricultural and Food Chemistry, 60(31), 7644-7651. doi: 10.1021/jf300459b
  11. Park, J. B., Kim, Y. K., Park, S. U., & Gorinstein, S. (2011). Comparative study of health properties and nutritional value of duranta repens and broccoli microgreens. Plant Foods for Human Nutrition, 66(4), 359-364. doi: 10.1007/s11130-011-0269-4
  12. Baranska, M., Schulz, H., & Baranski, R. (2006). Nutritional studies of microgreens of Brassicaceae species. Journal of Agricultural and Food Chemistry, 54(11), 3771-3778. doi: 10.1021/jf0522698