Grow your own nutritional windowsill
What to start growing on a sunny Spring windowsill
I’ve been starting to see buds on the trees by the river as I walk in the morning, and it brings joyful thoughts of sunnier days and growing. My little dream of living on a smallholding, knowing me, probably Margot Leadbetter style in full yellow Mackintosh regalia, with beloved pigs, goats and mountains of my own vegetables remains in the clouds (for now!). However, as the days start to lengthen and spring approaches, this is the perfect time to begin growing your own nutrient-dense foods—even if you don’t have a garden. A sunny windowsill, or as it gets warmer still, a balcony or small outdoor space is all you need to cultivate some of nature’s powerful foods. Not only will a little homegrown bounty provide an abundance of vitamins and minerals, but they also taste fresher and more vibrant than bought alternatives. Plus, growing your own produce can be incredibly rewarding, helping you feel more connected to your food intake and health.
Here are some simple but highly nutritious plants you can start growing right now on your windowsill:
Microgreens: Tiny greens, huge benefits
Microgreens are among the easiest and fastest-growing foods you can cultivate at home. These tiny greens—such as broccoli, radish, rocket, mustard, pea shoots, even the ever-popular cress (I’ll always love a good egg and cress sandwich!) are packed with concentrated vitamins, minerals, and antioxidants. Studies show that microgreens can contain up to 40 times the nutrient levels of their mature counterparts. They are also incredibly versatile; you can sprinkle them over salads, blend them into smoothies, or use them as a garnish for soups and sandwiches.
To grow microgreens, simply scatter seeds over a shallow tray filled with damp soil or a growing mat, press them lightly into the surface, and mist them with water daily. Keep them in a bright location but out of direct scorching sunlight. In just a few days, you’ll have fresh, vibrant greens ready to harvest! If you want more help growing these there are lots of sites you can order and get seeds but see my note below re Sky sprouts, as they do microgreens as well as sprouts.
Herbs: Flavour with functionality
Fresh herbs not only add incredible extra flavour to meals, but they also come with a host of health benefits. Two of the best to start growing indoors this time of year are parsley and coriander.
Parsley is rich in vitamin C, vitamin K, and iron, making it good for immune support and healthy blood circulation. It also acts as a natural breath freshener and digestive aid.
Coriander can help to remove heavy metals from the body. It is also rich in antioxidants and supports digestion.
To grow them, sow seeds in small pots with well-draining compost, keep the soil moist but not waterlogged, and place on a sunny windowsill. Regularly trim the leaves to encourage bushy growth and prevent them from going to seed too soon.
Leafy greens: Fibre-rich rewards
Nothing beats the satisfaction of picking your own fresh leaves for a salad. Plus keeping them on a windowsill, at least to start with, prevents slugs and snails beating you to your bounty! Leafy greens like spinach and lettuce are perfect for growing in pots and containers. They are rich in fibre, folate, iron and essential minerals that support overall health, including heart and brain function.
Choose cut-and-come-again varieties, such as baby spinach or loose-leaf lettuce, so you can keep harvesting fresh leaves without waiting for the entire plant to mature. Simply snip off outer leaves as needed, and the plant will continue to produce new growth. They grow best in cooler temperatures, so early spring is the perfect time to start them, and keep them on a cooler, but still bright sill. Make sure they get plenty of light and keep the soil evenly moist for the best results.
Sprouting seeds: Mighty boos(h)ters (sorry, just couldn’t help myself with that pun!)
Sprouting seeds like alfalfa, mung beans and lentils are full of enzymes, protein, and vitamins, making them a great addition to salads, sandwiches, and stir-fries.
If you decide to have a go at growing your own, it’s important to follow proper hygiene and food safety practices to reduce the risk of bacterial contamination (such as Salmonella and E. coli). Always follow the instructions given by your supplier, use seeds specifically labelled for sprouting, rinse them thoroughly before soaking, and ensure your sprouting jars or trays are cleaned regularly. Sprouts should be rinsed at least twice daily and stored in a cool, well-ventilated area. If they develop an off smell or become slimy, discard them immediately.
If you’re not confident enough to grow your own, I’ve been lucky to live near Sky Sprouts and enjoyed their great sprouts for years; I’ve loved seeing them grow their ethos and product; check them out here for more information on ordering and growing microgreens or ready sprouted seeds Sprouting Seeds | SkySprouts. (No affiliation, I’ve just been grateful for them over the years).
Edible flowers: Beauty and nutrition combined
Edible flowers are not just visually appealing—they also provide unique flavours and valuable nutrients. Some flowers, like nasturtiums, violas, and calendula, are easy to grow indoors and offer a surprising nutritional punch.
Nasturtiums are high in vitamin C and have natural antimicrobial properties, supporting immune health. Their peppery leaves and bright flowers make a flavoursome addition to salads. They do grow like there’s no tomorrow, but start them off on a sill then transfer to a pot outside to contain them whilst letting them rave away throughout summer.
Violas (Pansies) contain anthocyanins, which have antioxidant and anti-inflammatory properties. Their mild floral taste complements puddings and drinks.
Calendula (Pot Marigold) has been traditionally used for its skin-healing and anti-inflammatory benefits. Its petals can be used as a saffron substitute in rice dishes or sprinkled over soups.
To grow edible flowers indoors, plant them in well-draining pots with nutrient-rich soil, provide plenty of light, and water them regularly. They not only add a burst of colour to your home and heart, but also enhance the taste and nutrition of your meals.
I hope that’s given you a little inspiration! Happy seeding, growing and cooking!
It’s tough to make and sustain change alone. Having me in your corner can make it simple, doable, and most of all, enjoyable. Contact me if you’d like some support.
References
Xiao, Z., et al. (2012). "Microgreens: Nutrient Composition and Antioxidant Properties." Journal of Agricultural and Food Chemistry.
Dias, M. G., et al. (2014). "Nutritional Composition and Antioxidant Properties of Culinary Herbs and Edible Flowers." Food Chemistry.
FAO/WHO. (2019). "Microbiological Hazards Associated with Sprouted Seeds." Food Safety Guidelines.
Fordham, I. M., et al. (1997). "Health Benefits of Edible Flowers: Antioxidant and Medicinal Properties." Botanical Research Journal.