Fresh Eats Blog: Microgreens

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: microgreens.

Did you know raspberries belong to the same botanical family as the rose and the blackberry?

Did You Know?

Although, young and the first growth from a seed, did you know microgreens are packed full of  vitamin E, K and C? What has been doubled by some as the new kale of healthy eating, microgreens are the perfect garnish to almost any dish!

Microgreens  are in season in South West British Columbia! These young vegetables and herbs that are harvested while tiny, tender, and tasty. Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Mushroom-and-Microgreen Omelet



1 tablespoon unsalted butter, divided
1 1/2 ounces white mushrooms, thinly sliced (about 3/4 cup)
Coarse salt and freshly ground pepper
3/4 cup microgreens
3 large eggs


Step 1- Heat half the butter in a small nonstick skillet over medium-high heat. Cook mushrooms, undisturbed, until they begin to release their liquid, about 2 minutes; season with salt and pepper, and stir. Cook until golden brown, about 2 minutes more. Transfer mushrooms to a small bowl; stir in microgreens.

Step 2- Whisk eggs in a medium bowl until well combined; season with salt and pepper. Wipe skillet clean with paper towels. Melt remaining butter over medium heat, swirling to coat bottom of pan. Pour eggs into skillet, and cook, undisturbed, until edges are set slightly.

Step 3- With a heatproof flexible spatula, push eggs from edge toward center, tilting pan to let uncooked eggs run underneath, until omelet is just set, 1 to 2 minutes.

Step 4- Place mushroom filling on 1 side of omelet. Using spatula, gently fold other side of omelet over filling. Serve immediately.

Ingredients at the Market

Microgreens: Nutrigreens, Wah Fung Farm

Butter & Cheese: Golden Ears Cheescrafters

Eggs: Rockweld Farm

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Microgreen Planting 101:

Step 1- Choose a shallow container with sufficient drainage holes.

Step 2- Fill the container with one and a half inches of organic soil or compost. To ensure the soil is flat so that the greens will sprout evenly, use a piece of cardboard and gently press down.

Step 3- Find the seed mix that fits your growing need. Certain varieties will sprout at the same time, while single-crop microgreens are another option. Place the seeds on the surface of the soil and us the piece of cardboard used in the previous step to lightly press them into the soil.

Step 4- Use a wire-mesh sieve to sift a very fine layer of dry potting mix over the seeds. Place your pot in a warm and dark space until germination. Then place them in a sunny spot.

Step 5- Carefully water the seeds in with a gentle shower from a watering can. Place the tray on a sunny, south-facing windowsill or under grow lights. Expect the seeds to germinate in three to seven days.

Step 5- Ensure the soil is consistently moist. If you feel you have overwatered your plant, tip out excess moisture.

Step 6- Once your microgreens are ready for harvest, snip the plant right above the soil line when their first true leaves unfurl which is about seven to fourteen days after germination, depending on the green.

Microgreens in B.C.

There are a growing number of  farmers who produce microgreens in B.C. This easy-to-grow product ensures a longer growing season. This in combination with the provinces warm climate and ocean breeze makes this a great place to farm this product!

Microgreens are slowly becoming easier to find as they become more popular, but they are still rare in grocery stores and must often be bought directly from their growers.

Getting to Know: Nutrigreens

I always enjoy myself at farmers markets. No matter how tired or how bad my personal life gets, it all goes away. This because I enjoy myself and I’m in the moment.

Nearly a decade ago, Serge Krivoy began learning how to grow Microgreens. For two years and four seasons, he worked on his craft before selling his first crop.

Following the passing of his mother, Serge decided to use his emotions that he inherited as fuel to establish a farm enterprise.

I was determined to grow chemical free food. I was also committed to buying local supplies and talent to support our community in the form of the multiplier theory. Now my motivation has evolved. I now grow Microgreens and Baby Greens naturally for my family and friends because farming is just fun.

The seed of creating chemical free and organic produce was first planted in his final year at Simon Fraser University. Serge and a team of students across varying disiplanes entered an open concept business plan competition, hosted by the University of Toronto in 2008.

We placed second. I had a lot of fun. “Work” for twelve hours flew by. I knew then that I wanted to be involved in the new wave of young farmers entering the agriculture sector.

Nutrigreens’ operations are processed by hand. Serge says this keeps himself grounded and connected with the environment.

Each stem is touched by a caring human hand insuring a very high standard for safety and quality control.

Serge adds this method is proven safe, efficient and effective.

Nature has been growing all plant life naturally, without chemicals for thousand of years.

Microgreens are harvested before the root. They are grown in soil and are easier to eat then the full grown version of themselves, enabling endless possibilities of pairing Microgreens with your favourite meals.

I believe Microgreens are the next evolution in eating whole food well because they are approximately twelve times more nutritionally dense than the same seed grown up.

Serge says he enjoys participating in farmers markets and is happy to say he earns a living off of what he loves to do.

Costumers have access to fresh produce with the highest nutritional density because all produce are harvested and processed the same day the product are sold.

He has joked with his colleague about going to farmers markets to relax, but adds there is some truth to this.

I always enjoy myself at farmers markets. No matter how tired or how bad my personal life gets, it all goes away. This because I enjoy myself and I’m in the moment.

Finally, for Serge the importance of growing and buying local creates the multiplier effect and positive peer pressure to grow health fresh product.