What are Microgreens?
Microgreens are very young vegetables that are harvested just days after germination and before the first true leaf forms. They are the immature form of vegetables, herbs, and edible flowers that have only just begun growth above the soil. Some common types of microgreens include arugula, broccoli, kale, mustard, peas, radishes and more.
Nutritional Benefits of Microgreens
Despite their small size, Microgreens are packed with nutrients and phytonutrients. They often have higher concentrations of vitamins, minerals, antioxidants and other beneficial plant compounds than their mature vegetable counterparts. Some of the top nutritional benefits of microgreens include:
- Vitamin K: Many microgreen varieties are very high in vitamin K, which is important for blood clotting and bone health. A 1/2 cup of kale microgreens contains over 500% of the daily value of vitamin K.
- Vitamins A and C: Carotenoids like beta-carotene and flavonoids found in microgreens act as powerful antioxidants. They also provide good amounts of vitamin C which promotes immune function.
- Calcium: Microgreens like broccoli and kale contain calcium needed for bone health. A 1/2 cup of broccoli microgreens provides about 15% of the daily value of calcium.
- Iron: Mustard greens, swiss chard and other microgreens provide useful amounts of iron which is essential for red blood cell formation and oxygen transportation.
- Plant Compounds: The young leaves of microgreens are rich sources of sulforaphane from broccoli, chlorophyll from spinach and other beneficial phytonutrients that act as anti-inflammatory and anti-cancer agents in the body.
Easy to Grow Microgreens at Home
One of the appeals of microgreens is how straightforward they are to cultivate. All it takes is some seeds, soil or growing medium, and a sunny spot. Commercial growers often use hydroponic or aeroponic systems for large-scale production, but simple methods work well for home growers.
The basic steps are:
1. Select your variety of microgreen seed such as arugula, pea shoots or radish.
2. Soak the seeds for 12-24 hours in a bowl of water to hydrate them.
3. Drain the seeds and spread evenly on top of prepared soil or growing medium in a flat tray, container or grow bag.
4. Mist the seeds with a spray bottle to keep them moist as they germinate, usually within 2-4 days. No sunlight is needed at this stage.
5. Once sprouted, move the tray to a sunny spot and water as needed, about every other day.
6. Harvest the microgreens 10-14 days after sowing them by cutting them just above the soil line with scissors. Rinse and eat!
Flavor Boosters for Cooking and Snacking
Beyond being nutritious, microgreens add intense flavors to dishes and snacks. Due to their tender crunch and highly concentrated flavors, a few handfuls of microgreens per person is usually sufficient. They can be used fresh in salads, sandwiches, tacos or sprinkled on top of soups, pastas and pizzas.
Microgreens also infuse foods with flavor when used to top spreads like hummus, guacamole or butter. They impart a fresh garden quality and nutrition boost. For example, radish microgreens deliver a spicy zing whereas arugula microgreens have a peppery bite.
Popular microgreen varieties to try at home include:
- Broccoli: Adds a pleasantly bitter, bold taste. Great paired with creamy soups, pastas or chicken dishes.
- Arugula: Spicy and peppery, it stands out in salads and sandwiches. Also delicious when blended into pesto or herb butters.
- Kale: More mild than mature kale but still supplies a touch of earthy cabbage flavor. Nice addition to green smoothies.
- Pea Shoots: Sweet and lightly grassy flavors. Lovely garnish for Asian-inspired noodle bowls, curries or salads with peanut dressing.
- Mustard: Pungent and tangy, it lends zest to hummus, crackers, pizzas or cheese boards.
With their vibrant appeal and maximum flavor, microgreens are a simple way to add color, crunch and nutrition to any meal or snack. Their ease of home cultivation means a daily harvest of fresh superfoods is easy to enjoy.
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Ravina Pandya, Content Writer, has a strong foothold in the market research industry. She specializes in writing well-researched articles from different industries, including food and beverages, information and technology, healthcare, chemical and materials, etc. (https://www.linkedin.com/in/ravina-pandya-1a3984191)
