Microgreens

I just can’t get enough of these! Microgreens, AKA “vegetable confetti’, are simply the young seedlings of various plants. They’re harvested to eat within 7-21 days of seedlings emerging whereas sprouts usually take less than a week to mature.
 
Why are sprouts & microgreens so special? 
They are treasured for their densely packed nutrients, concentrated flavors, immaculate and tender texture as well as for their vibrant colors. Sprouted seeds and microgreens are often more nutrient-dense and contain a higher concentration of bioactive compounds than ungerminated seeds or mature vegetables. Additionally, during the germination process, the amount of anti-nutrients, such as tannins, phytic acid, and trypsin inhibitors, decrease while nutrient bioavailability and phytochemicals, such as glucosinolates and phenolic acid, increase. Microgreens contain various minerals, including iron, zinc, potassium, calcium, manganese, selenium, and more. The most prevalent bioactive compounds in microgreens include ascorbic acid, phylloquinones, α-tocopherol, β-carotene, phenolic antioxidants, carotenoids, anthocyanins, and glucosinolates (which include isothiocyanates and sulforaphane).

One of my favorite studies I recall learning about many years ago -- the researchers reported that the amount of sulforaphane in 1 ounce of broccoli sprouts was equivalent to 4 pounds of broccoli! Yes, 1 ounce compared with 4 pounds - see the pictures below for the comparison. Broccoli microgreens havesimilar amounts of protective compounds as previously reported for broccoli sprouts. In this study, red cabbage microgreens had a 260-fold higher β-carotene concentration than that found in mature red cabbage. While all microgreens offer health benefits, research has found that broccoli microgreens contain the greatest amount of isothiocyanates, which are key antioxidants and well-known for their favorable effect on hormone metabolism and anti-cancer properties. The consumption of fresh, unprocessed broccoli microgreens may be an excellent delivery method for sulforaphane and other bioavailable metabolites. It was observed that red sorrel contained the highest amount of β-carotene.

Microgreens & the Environment

These miniature powerhouses are space-efficient, easy to grow, and eco-friendly. Microgreens can be produced in urban and peri-urban settings in a limited space with a short growth cycle and a minimum to no use of external nutrients for growing. Cultivating microgreens at home reduces the environmental impact associated with transportation, packaging, and food waste. Opt for organic and non-GMO seeds (seeds that are not genetically modified) to ensure the highest quality and nutritional value of your microgreens. Organic seeds are produced without the use of synthetic pesticides, herbicides, or fertilizers, hence, they have a lower environmental impact and are less likely to contain harmful residues.

How to use Microgreens:
Microgreens can be grown from a variety of seeds, including vegetables, herbs, and even edible flowers. They offer a unique combination of flavors, textures, and colors that add ‘excitement’ to any dish. Microgreens are quite versatile!
 
Microgreens may be added to:

• Salads

• Sandwiches & wraps

• Stir fries

• Soups

• Smoothies

• As a base in a pesto or dip

• Sushi rolls

• Buddha bowls

Summary:
Microgreens offer a wealth of benefits, making them an excellent addition to a healthy and balanced diet. Microgreens contain higher concentrations of vitamins, minerals, and antioxidants compared to their mature counterparts, providing a concentrated source of essential nutrients in a small serving. If you have a green thumb, and perhaps even if you don’t, eco-friendly microgreens are a low-maintenance and fast-growing option for home gardeners. Microgreens can be incorporated into a wide range of dishes, adding unique flavors, textures, and visual appeal to your culinary creations.

How do you like to use microgreens? Haven't tried them yet? Oh, go buy some and I certainly hope you enjoy them!

In health,
Natalie