Microgreens are the latest trend to grow veggies in the interior of your homes and it is a new revolution spreading among plant and gardening enthusiasts. It shows the love of people towards green vegetables, their nutritional value and their desire to grow and nurture their microgreen plants themselves.
Microgreens
mean micro + green which means the tiny versions of popular vegetables and
herbs that generally are better in taste and freshness in comparison to their
fully grown version. Actually, they are the intermediate stage between sprouts
and baby greens.
They
cannot be termed as sprouts, as the sprouts are germinated in water or wet cloth
whereas microgreens are grown in soil and are harvested at an early stage. They
can be used as nutrition supplements, a flavor and visual and textual
enhancement.
Facts about microgreens
1. Microgreens are great
sources of vitamins A, C, E and K and it is good to consume them raw rather than
cooked.
2. The seeds used to grow
mature vegetables with full leaves are also used to grow microgreens. The only
difference is that microgreens are small sprouts of seed, instead of
waiting till it is fully mature, microgreens are harvested when the greens are
2-3 inch tall.
3. Microgreens come in
various varieties like cauliflower, broccoli and cabbage family, lettuce and
chicory, dill, carrot and fennel, amaranth, quinoa, beet and spinach.
4. To grow microgreens at home you need a watering can or spray bottle, seeds, tray or pot, a tray with holes, a stand or shelf on which to place the greens, an adequate supply of water, a source of light and fertile soil along with a sifter.
Popular microgreens
1. Broccoli microgreens
They are more nutritionally dense than mature broccoli florets, easy to grow at home and mild in flavor. The broccoli microgreens taste tangy. The broccoli microgreens smell has a mild peppery aroma. The broccoli microgreens flavor is crunchy and is a great meal for kids with nutrients like vitamins and antioxidants. Broccoli microgreens nutrition can play an essential role in boosting a child’s immune system by protecting against viruses and free radicals.
The seeds can be soaked and placed in a container to sprout. After
sprouting they are rinsed and exposed to indirect sunlight for 4-5 days. This
makes them grow with greenish coloration. For harvesting, just rinse it one
more time and put it in the refrigerator for use in smoothies, sprouts and
salads.
2. Onion microgreens
Onion microgreens are quite
delicious and nutritious microgreens and they require very little care. It
takes between 12 to 21 days for onion microgreens to be ready to harvest.
Onion microgreens are loaded
with nutrients like vitamins A, C, E, and B vitamins and minerals like calcium,
iron, magnesium, phosphorus, potassium, and zinc. Onion microgreens also
provide you with essential amino acids that your body needs for optimal health.
Onion microgreens are savory microgreens. The flavor is that of strong onion with undertones of garlic and can be used just like you would use green onions. It can be added to microgreen salad, a sandwich or soup or other cooked meals.
3. Cabbage microgreens
Cabbage belongs to the same
family as cauliflower and broccoli. Their microgreens look completely different
from their full-grown counterpart but have the same taste with higher nutrition
levels.
Cabbage microgreens are
essentially tiny leafy plants grown from cabbage seeds. They are rich in
vitamins and antioxidants, but they are also a good source of manganese,
sulforaphane, folate, and biotin.
Cabbage microgreens are super easy to grow, and within two weeks you can
enjoy this healthy and tasty green. Although they don’t appear like full-grown cabbage, crunchiness and flavor are the same.
Radish microgreens are packed full of vitamins and
nutrients more than mature radish bulbs. Radish microgreens are tiny
plants grown from radish seeds and harvested when only a couple inches
tall, they are at their peak nutritional level at the young green stage.
Radish microgreens are a unique tiny vegetable that
tastes similar to the bulb of a regular-sized radish, but slightly milder and more nutritious. It is suitable for
healthy skin and eyes, regulate blood sugar level and aid in weight loss. It has
natural detoxifying and cleansing properties and its dietary fiber content improves
digestion.
5. Spinach microgreens
Spinach microgreens are filled
with nutrients like Vitamin A, Vitamin C, Vitamin K1, Folic Acid, Iron and
Calcium. Microgreens are 4 to 40 times higher in nutrients than mature plants, having more concentrated sources of vitamins and minerals.
Spinach microgreens are
known as superfoods around the world today, they taste very much like regular
spinach with its lush, earthy flavors. They are used in salads or in main
courses to add an extra layer of flavor in the form of light garnishing.
Spinach microgreens contain
certain antioxidants that can help lower glucose levels in patients that suffer
from diabetes. It also makes their bodies more sensitive to insulin and helps
prevent changes brought on by stress.
Spinach microgreens are
also packed with potassium, magnesium and iron. Potassium is beneficial for
those with high blood pressure as it neutralizes the effects of sodium intake.
Magnesium helps improve the various muscles and nerves in your body and
helps maintain a steady heartbeat whereas iron is essential to maintain overall
strength.
Wheatgrass is packed with a
powerful combination of nutrients. It has antioxidant, antibacterial, and
anti-inflammatory properties. It contains iron, calcium, enzymes, magnesium, phytonutrients,
17 amino acids, vitamins A, C, E, K, and B complex, chlorophyll and protein.
The nutrients in wheatgrass
aid your body in getting rid of impurities and stored toxins. Wheatgrass has
high levels of enzymes that aid digestion by helping your body break down
food and absorb nutrients. The detox effects of wheatgrass clean your
intestines. This helps you experience less gas, bloating, and abdominal
discomfort.
Wheatgrass may also help
relieve constipation and irritable bowel syndrome. Drinking wheatgrass can
boost your metabolism and aid in weight loss. Losing weight can also help you
lower cholesterol levels, which can make you less at risk for developing heart
disease. Wheatgrass enhances the function of your immune system and helps ward
off infection and disease.
Benefits of microgreens
1. Nutritional power
Though
microgreens are small their nutritional power is quite big as they can be a
better source of vitamins and minerals.
Nutrient
contents differ from one variety of microgreens to another, but they are
generally high in antioxidants as well as minerals like potassium, phosphorus,
calcium, magnesium, iron, zinc and copper.
2. Protection from diseases
The
nutrients in microgreens help protect you from certain cancers, heart disease,
diabetes and Alzheimer's disease.
3. Easy to grow
Microgreens
are sustainable and affordable, they are easy to grow at home in small spaces
and are usually all year round.
4. Premium veggies for free
If you grow and start having them in your regular meal, you will be getting nutrient-dense food daily for free all year round. This will be easy on your pocket with health and saving both to your liking.
Best way to
eat microgreens
Microgreens can be used in meals
in the following ways:
1.
Microgreens can play
a role in both sweet and savory dishes. Besides their nutritional
value, they can add flavor, texture, and color to salads and sandwiches.
2. You can also add them to smoothies and juice for enhancing their nutritional value.
3.
Microgreens
are excellent when eaten raw tasting fresh and crisp, they also preserve the
delicate flavor of these mini powerhouses retaining their vitamin and mineral
content.
4. They are used as a garnish
for salads, soups, flatbreads or pizzas.
5.
They can be used as a side to any main dish or add flavor to dishes.
6.
They can provide an alternative to lettuce in tacos or a burger or
sandwich.
Try to adopt microgreens in your food and grow them to get your daily quota of fresh greens all year round. Their nutritional content is something we all need to maintain our daily requirement of nutrients.
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