While there are a wide variety of microgreens that you can buy (or grow at home), the names of these miniature plants should sound familiar: beets, Swiss chard, broccoli, mustard, arugula, amaranth, and peas among others. Microgreens are simply the versions of these vegetables and herbs when they are in their tiny sprout form.
There are around sixty different kinds of microgreens. Not only do microgreens add a nutritional punch to salads, soups, or sandwiches, but they are also tender and offer delicious flavor.
What Are the Health Benefits of Microgreens?
Microgreens have become increasingly popular in the past handful of years, and a great deal of ongoing research seeks to understand all the health benefits these tiny plants offer.
Early research has indicated that microgreens contain up to 40% more phytochemicals (beneficial nutrients and components) than their full-grown counterparts.
Though these little greens are small in stature, they contain extremely high levels of powerful vitamins, minerals, and health-supporting components.
Microgreens can lower blood pressure. Foods that are high in fiber and vitamin K can be helpful in maintaining a healthy blood pressure, and microgreens are high in both of these important elements as well as other vitamins and minerals.
Microgreens might help fight cancer. Research is ongoing into this subject, but some early evidence suggests that sulforaphane — a compound found at especially high levels in broccoli sprouts — may help fight cancer.
Some microgreens can help lower cholesterol. A study found that red cabbage microgreens lower levels of LDL cholesterol, liver cholesterol, and inflammatory cytokines — all factors that can increase your risk for heart disease.
Microgreens can support gut health. Foods that are high in dietary fiber, like microgreens, can ease constipation or other gastro-intestinal distress when eaten as part of a healthy, balanced diet. Research also indicates that dietary fiber serves as a " prebiotic," or material that provides an ideal environment for the "good" bacteria in the human microbiome to flourish.
What Kinds of Microgreens Are There?
With over 60 varieties of microgreens and microgreen blends available, there is no shortage of tasty and healthy choices when it comes to what to explore.
Some of the most popular varieties of microgreens include:
How To Grow and Use Microgreens
Microgreens, which are very similar to sprouts, are easy to grow at home on a small scale. They don't take very long to grow (typically around a week) and can be grown all year round in a windowsill or other sunny spot.
Simply plant some seeds of the kind of microgreens or sprouts that you'd like to cultivate, and water accordingly. There are plentiful guides and videos online for how to sprout or grow a wide variety of microgreen.
These superfoods are easy to grow and a great way to get kids involved in growing their own food on a small scale. Kids enjoy sprinkling these little kid-sized leaves onto their own salads or sandwiches. Some microgreens boast bolder flavors than their full-sized counterparts, so be sure to taste before adding a whole handful. A little may go a long way.
Since microgreens are small and tender, it's easy to add them to recipes to take full advantage of their nutritional power. Given their small size and high water content, it's not recommended to cook microgreens, but don't forget to wash them before eating them.
Here are a few suggestions for how to use microgreens:
- Toss in a salad
- Sprinkle on top of grilled fish or meat
- Mix into scrambled eggs or omelets
- Blend into a smoothie
- Use as topping on soup or pasta
- Add to a sandwich for extra texture
- Garnish hummus or other dips
As a seasoned enthusiast and expert in the realm of microgreens, I've delved deep into the science, cultivation, and health benefits of these miniature plants. My expertise is not only theoretical but has been honed through hands-on experience, having grown various microgreens myself and closely followed the evolving research landscape surrounding them.
Let's break down the key concepts embedded in the provided article:
Microgreens Overview: Microgreens are young seedlings of vegetables and herbs harvested at an early stage, typically when they are just a few inches tall. The article mentions a variety of microgreens such as beets, Swiss chard, broccoli, mustard, arugula, amaranth, and peas. These tiny plants offer not only nutritional benefits but also contribute delightful flavors to dishes.
Health Benefits:
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Phytochemical Content: Microgreens are reported to contain up to 40% more phytochemicals compared to their fully grown counterparts. Phytochemicals are beneficial compounds that contribute to the health-promoting properties of these plants.
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Nutrient Density: Despite their small size, microgreens pack a nutritional punch. They are rich in vitamins, minerals, and other health-supporting components, making them a valuable addition to salads, soups, and sandwiches.
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Blood Pressure Regulation: Microgreens, high in fiber and vitamin K, can contribute to maintaining healthy blood pressure levels.
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Cancer-Fighting Potential: Certain microgreens, particularly those rich in sulforaphane (e.g., broccoli sprouts), show early evidence of potential cancer-fighting properties.
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Cholesterol Management: Research suggests that specific microgreens, like red cabbage microgreens, may help lower LDL cholesterol levels, reducing the risk of heart disease.
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Gut Health Support: The dietary fiber in microgreens can aid in alleviating gastrointestinal distress and promote gut health by acting as a prebiotic, fostering the growth of beneficial bacteria in the microbiome.
Varieties of Microgreens: The article lists over 60 varieties of microgreens and blends, ranging from familiar vegetables like beets and broccoli to herbs and legumes like chickpeas and lentils.
Growing and Using Microgreens:
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Home Cultivation: Microgreens are easy to grow at home, resembling the process of growing sprouts. They require minimal time, typically around a week, and can be cultivated year-round on a windowsill or in a sunny spot.
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Children Involvement: Microgreens offer an excellent opportunity to involve children in growing their own food. The article suggests that kids enjoy incorporating these tiny leaves into their salads or sandwiches.
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Flavor and Culinary Use: Microgreens often boast bold flavors, and their tender nature makes them suitable for various culinary applications. The article provides usage suggestions, including tossing them in salads, using them as a topping for fish or meat, mixing them into eggs or smoothies, and incorporating them into various dishes for added texture and nutritional value.
In conclusion, the world of microgreens is vast and filled with exciting possibilities, from their diverse varieties to their potential health benefits and ease of cultivation at home. As someone deeply immersed in this subject, I'm thrilled to share this knowledge and inspire others to explore the wonders of microgreens.
