Healthy Homemade Tomato Sauce
I usually get a little melancholic as we approach Labor Day weekend, and the days of summer dwindle. Although my favorite season is coming to a close, I do look forward to the late-summer bounty of local vegetables available at farmers markets and from our own backyards. A sense of community is forged as my neighbors proudly share the tomatoes, onions, and basil that they had carefully tended to all season from seedling on. In turn, I share my creations made from their produce, one favorite being an easy, versatile homemade tomato sauce that’s great for pasta, pizza or dipping.
I know how to preserve produce using the hot water bath canning method, but for that, you need special equipment such as a canning kettle the size of a baby’s bathtub, and you’ve got to worry over pH levels or if adding an additional ingredient will alter the acidic makeup, rendering the final product unsafe for long-term preservation. Enter freezer preservation, which requires no special equipment except for a few freezer containers, and it’s a heck of a lot faster.
Making your own condiments such as sauce is more eco-friendly, since you can repurpose jars and containers, instead of buying packaged products that generate additional waste. Homemade sauce can be adjusted to personal preferences or dietary restrictions. Watching your sodium? No problem, just lower the salt content. Are you making the sauce for a meat lover? Add in some cooked, crumbled locally made sausage.
Tomatoes contain the antioxidant lycopene, and they contain vitamin C and K. Garlic is known to promote heart and cardiovascular health, and olive oil is a healthy fat. So during those dreary days of late winter, when we all crave reminders of warmer, brighter days to come, homemade tomato sauce made with garden fresh produce might not immediately transport us to a balmy backyard barbecue or a sandy summer beach, but it gets close.
Homemade Tomato Sauce
3 C. tomatoes, peeled, seeded and diced*
1/2 C. onion, diced
2 cloves minced garlic
2 T. olive oil
salt, to taste
2 t. each chopped fresh basil, oregano and parsley
1 can tomato paste
Heat olive oil in a large pan or Dutch oven over low-medium heat. Sautee onion and garlic for about two minutes. Add chopped tomatoes and bring mixture to a slight boil. Turn down heat to low and add salt and herbs. Let mixture simmer, stirring frequently, until vegetables soften.
Remove from heat and let tomato mixture cool. Puree mixture in blender or food processor and return to pot. Stir in tomato paste and simmer until sauce thickens and reaches desired consistency. Let cool completely and pour into freezer containers. If using glass jars, be sure to leave about 2 inches of space at the top to allow for expansion during freezing.
*To easily peel tomatoes, use a paring knife to make a small X at the bottom of each one. Pop them in the freezer until frozen. Then run them under warm water, and the skins will slide off.
Cycling During COVID
As the ongoing COVID pandemic squelches outdoor festivals and recreation options this summer and possibly beyond, more people are taking advantage of extra idle time to get outdoors for exercise and fresh air. People for Bikes, a national bike-advocacy group, recently reported that many local bike shops are seeing a surge in sales, particularly for children’s bikes and bikes less than $600. In addition, sales of indoor trainers, accessories and requests for bike repairs have increased in recent months.
Whether you cycle as a commuter, for racing or for leisure and recreation, Happy Freedman, a bike fitting specialist at New York’s Hospital for Special Surgery (HSS), the oldest orthopedic hospital in the United States, has some tips for staying safe while cycling during COVID.
Sanitize your equipment: Bicycle tires kick up debris, you are advised to wipe down all high-contact surfaces of the bike with a disinfectant before and after your ride. Be sure to wipe down the handlebars, specifically the handgrips, the gear shift and the bell or horn. The seat and seat stem should also be wiped down, as well as valves and tires if you have to pump them or change a flat. It’s also a good idea to disinfect your helmet, especially if you set it down on a possible contaminated surface at your destination.
Bike sharing programs such as Milwaukee’s own Bublr Bikes advise users not to use a shared bike of you are sick; use a shared bike for trips such as going to work for essential businesses, grocery shopping, getting medical supplies, or outdoor recreation that complies with physical distancing requirements; use and app to avoid touching any more surfaces than necessary; avoid touching your face while riding; and wash your hands as soon as you arrive at your destination. Bublr staff are still engaged in additional cleaning procedures of the touch points on the bikes and kiosks.
Ride solo: While bike riding clubs and group excursions are fun, the general consensus from experts right now is to ride solo—enjoy the fresh air and avoid overpopulated bike paths. Plan your ride during off-peak hours when trails are less crowded, and keep your distance from other riders. Avoid racking your bike in contact with other bikes.
Practice proper hygiene: Wash your hands with soap and water for at least 20 seconds after you ride. If you can’t wash your hands with soap and water, use an alcohol-based sanitizer.
For additional information about bike-friendly businesses, bike shops, Wisconsin routes and more, visit https://wisconsinbikefed.org
Sheila Julson is a freelance writer and contributor to Natural Awakenings magazine.
Make Versatile Veggies the Star of Your Next Cookout
Meat usually gets all the attention at a backyard barbecue. That’s okay, because the star of the show can only stay the limelight for so long before the supporting cast—in this case, the side dishes—emerge, catching the attention and kudos of adoring diners. As people continue to social distance and take precautions during the ongoing COVID crisis, backyard get-togethers might be smaller, but you can still get creative with seasonal grilled veggie side dishes that will make your family and friends ask for an encore.
Grilled Asparagus with Garlic and Parmesan
This dish contains two of my favorites—asparagus and garlic. Asparagus contains fiber, folate and vitamins A, C, and K, and is believed to aid in digestion. Garlic is known as an immune system booster and possibly improves cardiovascular health. Act fast if you want local asparagus; it is only in season in the upper Midwest during a short time, from late-May through June.
1 pound of fresh asparagus
2 T. olive oil
3 T. freshly grated parmesan, pecorino romano, or grana padano cheese
3 small garlic cloves, minced
1 T. fresh chopped parsley
Salt and pepper to taste
Prepare asparagus by rinsing thoroughly. Pat dry and snap off the tough ends. The general consensus among chefs and cooks is that asparagus stems will naturally break at the point where the tough part ends and the tender, edible stem begins.
Lay the asparagus in a single row in a grill-safe pan or on a large sheet of aluminum foil. Sprinkle with enough salt and pepper to taste and toss with olive oil.
Place the pan on the gill; if using aluminum foil, fold foil ends over and seal to form a leak-proof pouch. (Use a second sheet of foil, if necessary.) Use a fork to pierce a few vent holes into the pouch. Grill on medium heat for about 5 to 8 minutes or until you can see grill marks, or the asparagus can be pierced with a fork.
Remove from heat, place in a pan or serving dish and toss with minced garlic and grated cheese. Sprinkle with fresh parsley.
Portobellos with Leeks and Spinach
This recipe, which I’ve adapted from one of my favorite go-to Martha Stewart concoctions, could easily be a main dish. This contains seasonal favorites such as leeks and spinach. Several local farmers grow mushrooms indoors year-round, so try to seek out locally grown mushrooms when possible.
4 portobello mushroom caps
3 T. canola or sunflower oil
3 T. balsamic vinegar
2 leeks
Coarse salt and ground pepper
2 cups chopped fresh spinach (about 2 ounces)
1 cup crumbled soft goat cheese
Trim dark-green parts from leeks and discard. Slice edible white ends of leeks crosswise and soak in cold water. Swish leeks to help loosen dirt. Repeat with fresh water until you no longer see any grit at bottom of bowl. Remove leek slices from the water, drain and dry them thoroughly on paper towels.
Remove stems from mushroom caps and place each cap, gill sides up, on a grill-safe pan. Drizzle with oil and vinegar, and season with salt and pepper. Grill on medium-high heat until caps are just tender, about 15 minutes.
Remove pan from grill and top each mushroom cap with equal parts leeks, spinach, and cheese. Season again with salt and pepper. Return pan to grill and cook over indirect heat until spinach wilts and cheese starts to melt.
Sheila Julson is a regular contributor to Natural Awakenings magazine.
Walk Like Nobody’s Watching
While walking through my neighborhood not long ago, I passed a home with signs on the lawn that read “You have now entered the Silly Walking Zone!” Below the sentence were images of British comedian John Cleese doing various silly walks from his renowned “The Minister of Silly Walks” sketch on the Monty Python show. It was refreshing to see that people are still having a little fun, even during ongoing pandemic isolation. I did a half walk-half dance across the sidewalk. I didn’t know if anyone was watching, and I didn’t mind if they were.
Safer at Home orders are being lifted, but we still have a long way to go before returning to pre-pandemic life. Like the Silly Walking Zone, we can still entertain ourselves with fun and humor. Here are a more few ideas:
Do you play— or sort of play—a musical instrument? An informal front porch or backyard family jam session with not-too-obnoxious instruments like acoustic guitars, djembe, or shakers like maracas can unleash some creativity while engaging the neighbors.
Window and sidewalk art: Decorate your windows with fun cutouts of hearts, the peace symbol, or animals, or write an uplifting message of thanks to our frontline workers. Can’t find chalk to draw on the sidewalk? Several parenting sites recommend a simple way to make your own sidewalk paint with cornstarch, water and washable paint or food coloring: mix equal parts cornstarch and water in a bowl and stir until you have a paste. Separate the mixture into equal parts, based on how many colors you want, into muffin tins or other reusable containers or squeeze bottles. Add several drops of food coloring or washable paint to each container and stir vigorously to blend. Apply with a brush or squeeze. The online consensus is that the stuff washes off easily, just like chalk.
What’s a hobby or a practice you are passionate about? Host or join a watch party. A brief online search yields results for cooking, baking, craft cocktails, yoga, exercise classes, author and poetry readings, music, and more.
Scavenger hunts: Make a list of things found in nature to look for during a walk, hike or bike ride. You can do a variation of this for a walk down city streets (traffic signs, certain cars, particular items in stores window, etc.). Compare the list with family or friends to see who finds the most.
Neighborhood dances and sing-alongs: More neighborhoods are coordinating sing-alongs and dances, getting neighbors out of their houses to perform as seriously or as lightheartedly as they wish. At a coordinated time, neighbors step outside onto their front lawns or porches and sing a previously chosen song or do a little dance.
Staying connected while still staying safe will help us physically and mentally weather the pandemic. So, create your own Silly Walking Zone and stay well!
Sheila Julson is a regular contributor to Natural Awakenings magazine.
Explore Milwaukee—and Beyond— Virtually
Spring has sprung, and although we’re into the second month of social distancing, getting out for walks in the neighborhoods or for bike rides through the parks can provide a much-needed boost of nourishment for the body and soul during these upside-down times. But while we’re indoors, the internet has been a saving grace, offering us a chance to stay connected to family and friends, and to the arts and culture of our community. Even though we can’t partake in in-person visits to Milwaukee’s main attractions at this time, be sure to check out some virtual offerings:
Around Milwaukee:
https://mam.org/?utm_campaign=athome&utm_source=redirect&utm_medium=various&utm_content=302-index/
Experience the museum online through virtual tours, which is the next best thing to being there. There’s also a blog, audio guides and podcasts. The museum’s Facebook page, www.facebook.com/milwaukeeart has daily posts of their collection rotation. Viewers can see a painting or drawing in the collection and learn about the piece and the artist. Their Look, Write, See activities challenge virtual visitors to imaging the people and settings in the paintings.
Betty Brinn Children’s Museum:
https://www.facebook.com/bettybrinn/
Parents can utilize an online version of the museum’s popular programs such as Tot Time or participate in Play In the Cloud weekly meetup.
Milwaukee County Parks Slow TV:
https://www.youtube.com/playlist?list=PLc4DdU0hoJfjqfjLmUWCbs5nnZfr69KTV
The Milwaukee County Parks’ Slow TV captures majestic aerial footage of several parks in the system, set to relaxing music.
Milwaukee County Zoo Webcam:
See the animals in action at the Milwaukee County Zoo. Cams are available for polar bears, jaguars, African lions, Humboldt penguins, and more.
Milwaukee Public Museum:
Discover the Milwaukee Public Museum exhibits and programs through weekly newsletters with fun activities, engaging stories, and unique content to keep on learning, even at home.
Milwaukee Public Library:
https://www.mpl.org/digital/downloads.php
Visit the site to access an array of e-books, audio, video and other materials for downloads. This past week, Wisconsin’s Safer at Home order has been revised to allow libraries to offer curbside pickup of materials. Policies vary among the libraries within the Milwaukee County Federated Library system; check with your local library for details.
Other fun stuff:
Great Lakes Now Virtual field Trip:
https://www.greatlakesnow.org/educational-resources-v1/virtual-field-trip/
The Great Lakes Now Virtual Field Trip educates on Great Lakes coastal wetlands, lake sturgeon, and the danger of algal blooms.
Great Lakes Now, a monthly magazine style television program produced by Detroit Public TV, covers a range of topics affecting the Great Lakes and the communities that depend on them. The program airs locally on MPTV Channel 10; visit https://www.milwaukeepbs.org/local-programs/ for updates.
U.S. Navy Blue Angels and U.S. Air Force flyovers
https://www.blueangels.navy.mil
http://afthunderbirds.com/site/
Watch the aerial stunts of our military flight demonstration squadrons, including a recent flyover in a touching tribute to New York City healthcare workers and first responders.
This is not a comprehensive list. Check out Visit Milwaukee’s virtual tours list, https://www.visitmilwaukee.org/articles/things-to-do/virtual-mke/ for other engaging and educational activities. Stay well!
Sheila Julson is a regular contributor to Natural Awakenings magazine.
Living Naturally During COVID-19
Suddenly, we found that our world has been turned upside-down, shaken up and spilled of anything resembling normalcy as we knew it. As we adjust to a different—and hopefully very temporary—way of life, I mourn those lost to COVID-19, wish a full recovery to those who have fallen ill, and hope that the rest of us are staying well by staying home whenever possible and practicing common sense social distancing to combat this virus.
Humans are resilient, and we’re finding creative ways to adjust to different lifestyles. The current stay-at-home order still permits people to get outdoors to get fresh air and exercise, which can be essential for our physical and mental health. Milwaukee’s vast lakefront parks are spacious and would typically allow room to enjoy lakefront beauty while still practicing social distancing; however, with many people home and getting antsy, along with a stretch of mild spring weather, popular parks such as Bradford Beach and South Shore Park have so far proven to be too crowded to adhere to safe social distancing.
Larger lakefront parks such as Lake Park or Grant Park might allow for better social distancing, as would neighborhood parks like Washington, Brown Deer, Dretzka, Jackson, Greenfield and Lincoln, each spanning more than 100 acres. Visit https://county.milwaukee.gov/EN/Parks/Explore/Find-a-Park for park addresses and Google directions. (Note: park facilities and playgrounds are closed during the COVID-19 crisis).
The human and economic cost of the COVID-19 crisis is devastating, but this is also predicted to have an environmental impact. While fewer vehicles on the roads has temporarily reduced air pollution, grocery stores and retailers have prohibited reusable grocery and produce bags due to possible virus transmission. Try to ask for paper bags instead of plastic whenever possible, which will eventually decompose, unlike plastic.
Other tips:
We still have water everywhere! To date, no municipality in the Milwaukee area has reported issues with drinking water quality, so consider skipping bottled water; a commodity that has been panic-purchased in large quantities, along with toilet paper and certain foods. Those single-use plastic bottles add up to a glut of litter (and no, they don’t always get recycled).
Speaking of toilet paper, I’ve noticed that in addition to a run on TP, the shelves have also been cleared of “flushable” wipes. They are not flushable, despite what the package claims. They cause backups in the system, get caught in sewer laterals and contribute to a buildup of foreign materials in the water processing system. If you must use wipes, dispose of them in the wastebasket.
Take up baking as a new hobby. Cooking and baking meals from scratch is not only healthier but reduces plastic packaging. You can still “stock up” with homemade foods; meals such as homemade lasagna, casseroles, soups and stews can be made in large quantities and freeze well, as do dessert items like homemade cookie dough.
Disposable cleaning cloths come in handy for wiping down computer keyboards or other delicate or intricate surfaces. But like anything disposable, it eventually ends up in a landfill. To sanitize larger bathroom and kitchen surfaces, mix bleach and water (see the Center for Disease Control’s formula and directions here https://www.cdc.gov/disasters/bleach.html) in a bucket and use a clean rag to apply to surfaces. Wash rags with soap and hot water in the washing machine after each use.
May good health, courage and resilience be with you during this crisis. Together, we can beat this. Be well!
Sheila Julson is a regular contributor to Natural Awakenings magazine.
Natural Remedies for Dry Winter Skin
The biting, cold winds of this recent cold snap were not kind to my skin. Despite keeping my hands protected with gloves whenever possible, they feel like sandpaper, and the skin on my face is dry and taught. And then there are the chapped lips. Hundreds of commercial skin care products out there promise a cure, claiming to miraculously make dry lines and wrinkles disappear, giving you the skin texture of a baby. Uh-huh. Sure.
Claims aside, many of these products contain chemicals that can be harsher than Wisconsin winter winds. In my 20s and early 30s, my bathroom was stocked with almost every fruity, flowery scented skin product available. But it wasn’t until later into adulthood that I started to question why pure lavender essential oil is clear, but the lavender-scented body wash I used was bright purple. And really, how can a hand lotion manufacturer succeed in trapping the fresh scent of the ocean into a bottle?
The answers were in the paragraph-long lists of unpronounceable ingredients on the back labels. I gradually learned to screen those marketing gimmicks aimed to sell skin care products chock full of synthetic scents and artificial colors that can actually dry the skin (to sell more lotion?) and cause sensitivities.
These days, I’m a minimalist when it comes to body care products, and many ingredients right in my own kitchen provide nourishment for not only the inner body, but also for the outside. Pure coconut oil makes an excellent moisturizer and heals dry, cracked skin. Just dab a little right from the jar and blend into any dry areas on the skin. I use it around my eyes, on my legs after shaving, and on my hands.
Olive oil is also a good moisturizer. It’s a greasier than coconut oil, so swipe just a tiny bit from the lid of the bottle and massage it under the eyes or on the back of the hands.
Many lip balms are also full of artificial ingredients that do little to actually soothe chapped lips, and they also come in plastic tubes that are not recyclable. I make my own lip balm by blending one tablespoon of coconut oil, one teaspoon of almond oil, and one- half teaspoon of grated beeswax into a small microwave-safe bowl. Microwave on low for one to two minutes, until the beeswax has melted. You can also heat it on the stove. Stir the ingredients until well mixed and pour mixture into a small, clean container and let it cool completely. If you want to add a scent or a flavor, stir in a drop of essential oil or flavoring extract you would use for baking (like vanilla or orange) into the mixture just before pouring it into the containers.
Spring is just around the corner, but in the meantime, these few gifts from nature can help keep your skin healthy and well.
Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine.
Green Luminaries Light the Way
Milwaukee Metropolitan Sewerage District’s (MMSD) Green Luminary awards highlight exceptional projects using green infrastructure to collect and harvest rainwater within the MMSD service area, improving water quality in our rivers and lake.
The Green Luminary award is given to businesses, organizations, and communities that not only invest in green infrastructure to clean our water, but also inspire us through education and engagement.
We invite you to explore the newly updated Green Luminaries water story through the Milwaukee Community Map, where over 40 project videos showcase a wide variety of green infrastructure designs across various scales.
The Kaufmann house transformed the exterior of their property with green roofs, porous pavement, bioswales, and rain gardens. The residential project highlights the environmental benefits of managing rainwater where it falls. The Kaufmann house also serves as an inspiration to other community members in converting components on their own home to better serve the environment while beautifying their yard.
Poblocki Paving converted a parking lot into porous pavement, collecting water in underground tanks that in turn is reused to supply water for their business. As a result, the paving company saves money, time, and gas–illustrating the business case for green infrastructure. Poblocki is a proud example of a for-profit company helping the local environment and directly benefiting from their green infrastructure.
The Urban Ecology Center, with three locations throughout the Milwaukee area, incorporates green roofs, rain gardens, and rain barrels at all of its campuses. All the water collected is kept on-site, used to irrigate gardens and flush toilets. Thousands of kids and adults visit the Urban Ecology Center annually, meaning that education about the value of green infrastructure reaches a diverse cross-section of Milwaukeeans.
Catherine Trowbridge is a current master’s student at the UW-Milwaukee School of Freshwater Science, graduating in May 2020. Both her personal and professional passions include protecting the environment, specifically water resources, through policy and public engagement. Currently an intern at Reflo, Catherine focuses on maintaining and creating stories within the Milwaukee Community Map to educate viewers on the City’s sustainable and innovative developments.
Michael Timm is a writer, editor, and game designer who worked seven years as a hyperlocal journalist and holds a master’s degree from the UW-Milwaukee School of Freshwater Sciences. Passionate about connecting and engaging general audiences with stories hidden in plain sight, he manages Reflo’s Milwaukee Water Stories program where he piloted a place-based app, co-created a digital role-playing game inspired by Milwaukee’s water history, and curates the Milwaukee Community Map.
Reflo – Sustainable Water Solutions As a Milwaukee nonprofit organization, Reflo’s mission is to become a leader in sustainable water use, green infrastructure, and water management in urban environments.
Chase Away the Chill with Hearty Winter Soups
Maybe you’re the type who likes to bundle up, strap on the snowshoes and head outdoors in even the harshest Wisconsin winter weather to get fresh air and a dose of nature. Or maybe you’d rather stay indoors, close the blinds against the snowy gloom and dream of sandy, sun-drenched Florida beaches. However you choose to handle what seems like a never-ending winter, a warm dose of nourishing soup can provide a physical and mental boost to get you through the day, as we sit tight and await springtime blooms.
Tomatoes contain the antioxidant lycopene, and this rich, creamy tomato soup has a healthy dose of this versatile nightshade. The addition of honey cuts the tartness of the tomatoes. The immune boosting onion and garlic helps ward off winter colds.
Creamy Tomato Basil Soup
2 stalks of celery
1 small onion
2 cloves fresh garlic
½ cup butter, cubed and divided (or vegan butter for a non-daily version)
2 (28 ounce) cans crushed tomatoes
1 (14.5) ounce can/box of vegetable broth
½ cup chopped fresh basil leaves
1 (8 ounce) package of cream cheese (or vegan cream cheese for a non-daily version)
3 T. locally sourced honey
In a food processor, add celery, onion and garlic; pulse for 20 seconds until puréed. Pour purée into a saucepan. Add half the butter to the vegetable mixture. Sauté over medium heat for about 10 minutes, until fragrant. Add crushed tomatoes, broth, half the basil and bring to a boil, stirring occasionally. Cover and reduce heat to low; simmer for 15 minutes, stirring occasionally.
Cut the cream cheese into cubes and place in food processor. Carefully ladle out 1 cup of the hot soup and add to the cream cheese in the food processor bowl. Process in high until cream cheese is dissolved. Add cream cheese mixture, honey and remaining basil and butter to hot soup; stir to combine. Add salt and pepper to taste. Serve immediately.
This easy-peasy soup contains immune-boosting ginger and anti-inflammatory turmeric.
Indian Curry Soup
6 cups vegetable stock
1 T. freshly grated ginger root
1 T. freshly grated turmeric root
3 T. curry powder
1 yellow onion, chopped
2 cups cauliflower florets, chopped
2 red or yellow peppers, chopped fine
1 t. cayenne powder
1 can coconut milk
In a large pot over low-medium heat, bring vegetable broth, turmeric and ginger to a simmer. Add curry, onions, cauliflower, peppers and cayenne. Bring to a simmer decrease heat to low and simmer for 15 minutes. Add coconut milk, stir to combine and cook for 15 mixtures more. Serve and enjoy!
Microgreens Pack Macro Nutrition, Flavor
It wasn’t long ago that microgreens were found only on the menus of trendy, upscale restaurants. Now, microgreens, the seedlings of vegetables and herbs that are smaller than baby greens and bigger than sprouts, have found their way into most grocery store produce sections and casual restaurants as a staple in wraps, salads and soups. Several publications including Medical News Today reports that there is evidence to suggest that microgreens have a high antioxidant content, which can help prevent diseases. They’re also rich in vitamins.
And then there’s the taste: microgreens are a staple in chef’s kitchens due to their bold flavor profiles, ranging from sharp and peppery (arugula) to sweet and earthy (kale. Swiss chard). Common microgreens include amaranth, arugula, broccoli, kale, parsley, radish, sunflower and Swiss chard. Their dainty, deep green or purplish appearance adds an artistic flair to entrées.
Microgreens can be grown indoors, even in the tiniest homes and apartments and don’t take up much more space than houseplants. Microgreens are ready to be harvested in about one to two weeks within planting the seeds. This quick turnaround allows for a continuous supply of healthy, nutritious produce, even in the dead of winter.
It’s easy to grow your own microgreens. There are reasonably priced kits available online, but you can make your own D.I.Y. microgreen kit with household items. To begin growing your own bounty of microgreens, gather:
Seeds: chose the microgreens you’d like to grow and purchase the seeds
Containers: gather a couple of long, shallow containers, like gardening flats, repurposed plastic food trays, or aluminum pie or lasagna pans.
Soil: Use looser, lightweight soil, such as potting soil.
Spray bottle (for watering)
Scout a location in your home for your trays. A south window is ideal. I happen to get a lot of afternoon sun through the west windows in my dining room, so I cleared a spot on my dining room table for the microgreen trays. You can also use a grow light.
Place about an inch of potting soil in each tray and smooth it out, without packing it down too much.
Evenly scatter your seeds over the surface of the soil. Because microgreens are harvested so young, you can place seeds closer together than if you were planting outdoors in a garden.
Lightly cover seeds with a thin layer of soil. Spray the surface with a mist of water, using just enough water to moisten the surface. Don’t waterlog the seeds by directly pouring water in them.
Place the trays with the seeds in the sunny window space. You can also use a grow light.
Mist the trays with water a couple of times a day to keep the soil from drying out.
The microgreens will be ready to harvest in about two weeks. Harvest by snipping the microgreens at the base near the soil’s surface. To start another crop, remove the roots and replant seeds in the existing soil, or dump the whole tray of dirt into your outdoor yard garden or compost pile/bin. Fill the tray with more soil and repeat above steps to replant.
Playing with earthy scented dirt and watching your microgreens sprout is a fun way to satisfy the gardening bug on these snowy winter days. The boost of flavor and nutrition from microgreens isn’t bad, either!
Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine.
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