Food trends come and go, but one that has been gaining popularity in recent years is the use of microgreens. Microgreens are often hailed as nutritional powerhouses. From adding an extra layer of flavor to dishes to providing a healthy dose of vitamins, minerals, and other plant compounds, microgreens have become a popular way to up the nutrition in meals.
But what exactly are microgreens, and how are they different from sprouts and baby greens? And how can you incorporate them into your diet?
What are Microgreens?
Microgreens are a type of edible plant that can be eaten as a garnish or ingredient in salads, soups, and other dishes. They are harvested when they are just a few inches tall, usually within two weeks of germination. As a result, microgreens are packed with concentrated nutrition. They are also known for their vibrant colors and intense flavors, making them a great way to add a pop of flavor and color to your plate.
Some popular microgreens include broccoli, radish, arugula, and cilantro. Each type of microgreen has its own unique flavor and nutritional profile. Some are also known for their medicinal properties.
Nutritional Benefits of Microgreens
Microgreens are an excellent source of vitamins, minerals, and other plant compounds. Studies have found that these tiny plants are packed with antioxidants, which can help protect your cells against damage. They are also a good source of dietary fiber, which can help keep you feeling full and support healthy digestion.
One study found that microgreens contain significantly higher levels of vitamins C and E, as well as carotenoids, than mature plants. Another study found that some types of microgreens, such as broccoli and radish, contain higher levels of certain antioxidants than their mature counterparts.
In addition to their impressive nutrient content, microgreens are also a good source of plant compounds known as phytochemicals. These compounds can help boost your immune system and may even have anti-cancer properties.
Sprouts vs. Microgreens
Microgreens are often confused with sprouts, but they are different. Sprouts are the germinated seeds of various vegetables and grains and are usually harvested after just a few days. They are very small and are often used raw in sandwiches or salads. While microgreens are generally more flavorful than sprouts and have a more mature taste as well as a greater nutritional value,
Baby greens, on the other hand, are slightly more mature than microgreens and are usually harvested when the first true leaves have developed. They are generally larger than microgreens and have a more robust flavor. Some popular baby greens include spinach and lettuce. While baby greens are still very healthy, they are not as nutrient-dense as microgreens.
Types of Microgreen Plants
When it comes to growing microgreens, the possibilities are nearly endless. There are dozens of different types of microgreen plants, each with its own unique flavor and nutritional profile. Some of the most popular types of microgreen plants include kale, arugula, radish, beet, and mustard.
• Kale is one of the most popular types of microgreens. It’s packed with vitamins and minerals, and its flavor is mild yet slightly peppery. It’s also a good source of dietary fiber and antioxidants.
• Arugula is another popular type of microgreen; it's slightly spicy and peppery, and it’s packed with vitamins and minerals. You can eat arugula to help you feel full because it's high in
• Radish microgreens are known for their peppery flavor and crisp texture, are a great source of vitamins, minerals, and antioxidants, and have anti-inflammatory properties.
• Beet microgreens are sweet and slightly spicy and are a great source of dietary fiber, vitamins, and minerals.
• Mustard microgreens have a slightly spicy flavor and a tender texture. They are packed with vitamins and minerals, and they have anti-cancer and anti-inflammatory properties.
• Broccoli has a slightly sweet and nutty flavor and is packed with vitamins A, C, and K.
• Cilantro adds a fresh and tangy flavor to dishes and is high in antioxidants.
The Ultimate Guide to Growing Microgreens
Growing microgreens at home is a great way to get a steady supply of fresh, nutritious greens. With just a few supplies and a sunny windowsill, you can have your own microgreens ready to harvest in as little as 7–14 days. Here are some tips to help you get started:
1. Choose a shallow container. A shallow tray or bowl is ideal for growing microgreens.
2. Choose a soil that is high in organic matter and low in nutrients. This will give your microgreens plenty of nutrients to draw from.
3. Plant your seeds. You can use any type of seed you like, but some of the most popular types of microgreens are broccoli, kale, arugula, radish, and mustard.
4. Cover the container with a lid and place it in a sunny spot.
5. Water the soil every day to keep it moist, but be careful not to overwater.
6. Harvest your microgreens when the leaves are just starting to form and the stems are still tender.
How to Incorporate Microgreens into Your Diet
Now that you know what microgreens are, you may be wondering how to use them in your cooking. The possibilities are endless! Some popular ways to incorporate microgreens into your cooking include:
• Using them as a topping for pizza or tacos
• Mixing them into omelets, frittatas, or scrambled eggs
• Add them to sandwiches or wraps for a flavor and color boost.
• Using them as a garnish for soups or stews
• Mixing them into guacamole or hummus for a flavorful dip
• For a nutritional boost, add them to smoothies or juices.
No matter how you choose to use them, microgreens are a great way to add nutrition and flavor to your diet. So, why not give them a try?
