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If you enjoy sprouts and microgreens, try growing your own indoors this winter. Only a few supplies are needed to grow these nutritious plants, and this method allows for harvest and consumption at the peak of freshness. Growing your own also provides the opportunity to experiment with a variety of species and flavors.

Sprouts and microgreens are sometimes confused but refer to different stages of immature plants.

Sprouts are germinated seeds harvested shortly after germination. The entirety of growth is consumed along with any remainder of the seed. They are grown in jars or trays and typically harvested three to 10 days after germination, depending on species.

Microgreens are grown in trays and harvested by clipping top growth from the root system. Only the top growth is consumed, similar to traditional harvests of lettuce, spinach, etc. Harvest time depends on the type of plant and growing environment but typically occurs seven to 21 days after germination.

Materials needed

Select seeds from local garden centers, grocery stores or online. Search for crops you already enjoy as sprouts or microgreens such as salad mixes, radishes, onions, kale, broccoli and others. Read the label and avoid seeds that have been treated or coated with fungicides or other materials.

Sprouts only need containers and covers. Use wide-mouth canning jars, trays, or sprout germination kits. Use cheesecloth to cover jars or trays along with screw-top rings or rubber bands to hold the cheesecloth in place.

Microgreens need containers and growing media. Use trays, microgreen kits or any sort of shallow dishes for containers. For growing media, potting mix is an option, but many growers prefer to use soilless media such as perlite, vermiculite or coco coir. Specialty mats are another option that help keep the growing media separate from the harvest.

Microgreens also need light. Plan to set the containers in a sunny window or use grow lights.

If using a sprout or microgreen kit, prepare the growing environment according to package directions.

Growing sprouts

If using jars or trays for sprouts, sterilize containers before planting by immersing them in boiling water for at least 10 minutes. Allow containers to cool before putting seeds in them.

When the sprout containers are ready, rinse seeds with clean water. Put them in the container and add water until seeds are immersed. Secure cheesecloth over the container opening, and allow seeds to soak for about 12 hours.

Leaving the cover in place, drain water from the seeds. Add water and shake or swirl the jar to rinse the seeds, then drain again. Move the jar to a dark location at room temperature such as a pantry. Rinse and drain seeds a couple of times daily until they are ready to eat. To harvest, simply empty the jar and add the sprouts to your favorite dish. Store unused sprouts in the refrigerator to prolong shelf life.

If mold appears, discard the crop, sterilize the container and start over.

Growing microgreens

Place growing media in the container to desired depth. An inch of soil or other material is plenty for most microgreens. Sprinkle seeds across the surface of the growing media and cover lightly with another layer of media. (If using specialty mats, follow package instructions.)

Moisten growing media, and set containers in a sunny window or under grow lights. Water as needed, keeping soil moist but not saturated. When microgreens start growing, switch to misting with a squirt bottle if desired. If plants lean toward the window, rotate the container. If plants appear leggy under a grow light, move the light closer to the plants.

Harvest microgreens when plants reach desired size. Use scissors or kitchen shears to clip plants just above the growing media surface. Harvest only the amount needed at one time, and continue harvest over a period of several days for best quality. Harvested microgreens can also be refrigerated to extend shelf life.

— Jennifer Smith works in regulatory horticulture and has worked as a horticulturist for various government entities. She has experience in landscape design and maintenance and as an educator.