Sunflower microgreens

Sunflower microgreens ready for harvest.

2. Soak two cups of seeds in warm water for 12 hours in a covered container.

3. Drain and rinse.

4. Soak the seeds again in warm water for another 8-12 hours (Repeat steps 3 and 4 once more, if the seeds haven’t started to sprout).

5. Once the seeds have begun to sprout, fill a clean, plastic nursery tray with moistened seed-starting potting mix nearly to the top.

6. Sow the seeds thickly across the entire tray then cover it with another inverted nursery tray to block out the light. There is no need to cover the germinating seeds with more potting soil. Be sure there are some small holes in the top tray to allow for ventilation.

7. Water the tray from the bottom once or twice per day by setting the tray in a bigger tray of water for a few minutes.

8. As the shoots grow, they’ll push up the top tray (usually within a few days). At this point, remove the top tray to expose the growing seedlings to light.

9. Flick off any seed coats stuck to the growing leaves.

10. Move the tray under a grow light or in front of a bright window so the shoots can “green-up”.

11. Continue to regularly water.

12. Harvest the sunflower shoots when they reach four inches high by cutting them off at soil level with a sharp, clean scissors.

13. Store unwashed sunflower microgreens in a sealed plastic bag in the fridge for up to five days. Wash them as you need them by running the shoots under cold water.


1. Sunflower greens offer one of the most balanced forms of a complete plant protein around. They provide all the essential amino acids and help to repair muscle tissue while supporting the enzymes of the body to do their jobs as well.

2. Sprouted sunflower greens, known as microgreens, also contain up to 100 times the enzymes of regular, full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals.

3. Sunflower greens are full of folate (folic acid), and B complex, vital nutrients for pregnant women and a developing baby.

4. High levels of antioxidants in sunflower greens can aid in heart health, slow aging, and support cellular recovery. High levels of vitamins C, E, and selenium can even reduce high blood pressure and improve arterial health.

5. Sunflower greens are packed with nutrition and have very low calories, so they are a perfect food for those who want to lose weight.

6. Sunflower greens contain lecithin which help to break down fatty acids in the body.

7. They also contain vitamins A, D, and E as well as important minerals including calcium, copper, iron, phosphorous, magnesium and potassium.

8. Eating sunflower seeds or greens helps to boost your reproductive health by providing the body with ample zinc. Zinc also works with over 300 enzymes in the body to keep things running smoothly.

9. Sunflower greens are incredible for boosting immunity. Leafy green sprouts, especially those of the sunflower variety are essential to creating innate lymphoid cells (ILC) important immunity-boosting cells found in the lining of the digestive system that help to keep our gut bacteria healthy. Many people realize by now that gut health is the primary form of fighting disease and foreign invaders in the body.

10. Sunflower sprouts are full of essential fatty acids that are needed to make a plant burst out of its seed shell. Start sprouting to receive up to 900% more nutrition from your food.

11. All sprouts, including sunflower sprouts are full of chlorophyll – the same substance which makes plants turn green. In human beings, this one constituent keeps our blood healthy, reduces inflammation, calms the nervous system, revitalizes tissues, and balances pH levels in the body.

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