Growing Instructions for Nutritional Matrix 83

Broccoli * Brussels Sprouts

Mustard * Red Russian Kale

1. Prepare the Tray (Always start with a clean tray)

• Set the coconut coir pad in a black 1020 tray, smooth side up.
• 2. Sow the Seeds
• Evenly broadcast or sprinkle 2 tablespoons (28g) of seeds over the coir. To simplify sowing, use a ⅓ measuring cup, sprinkling 1 tablespoon at a time, sowing only half the tray at a time.
• To prevent seeds from spilling off the sides of the coir, set straight cardboard guides along the edges.
• Move your hand side to side, tilting your container gently to allow small portions of seeds to spill out.
• If seeds clump together, gently press and drag to separate them as much as possible.
• 3. Watering & Humidity Control
• Set the seeded tray on a level surface.
• Spray the seeds with water using a spray bottle or garden sprayer—avoid puddles.
• Spray water into another 1020 tray and place it upside down over the seeded tray to create a “blackout dome” and increase humidity.
• Repeat this watering step twice a day, ensuring seeds never dry out.
• 4. Light & Growth Stage
• After 5-6 days, remove the blackout dome and place the tray under grow lights.
• During low-humidity winter months or a highly dehumidified home in summer, add the transparent humidity dome at this stage.
• Add 2 cups of water to the tray, ensuring the root channels receive moisture—never let water rise above the coir.
• Set your grow light timer for a 12-hour cycle (before 10:00 am), allowing at least 6 hours of darkness each night.
• 5. Daily Care & Nutrient Development
• Each morning, lift a corner of the coir pad to check for water in the root channels.
• If dry, add a cup of water—they’ll stay hydrated for another day.
• After 2-3 days under the grow light, cotyledons (first leaves) will turn green, indicating full nutrient development.
• 6. Harvesting & Meal Planning
• To fortify family meals, serve 7 grams (about 1x7 inches of tray area) per person for a steady nutrient supply.
• Once you know how long your tray lasts, schedule new plantings accordingly to maintain a continuous harvest.

Congratulations—You’re a Fitness Farmer!