Do you ever wonder, what’s the deal with microgreens?
Are they just the latest foodie trend, stolen from hippies and yoga teachers as a means of a healthier lifestyle in our modern world?
Maybe you have concluded that microgreens are little more than repurposed rabbit food, too pretentious for your palate and will soon just be forgotten as yet another flavor of the month.
A glorified garnish, if you will, tossed to the side of your plate, ignored, and even thrown away.
Then you might be surprised to find out that these little leaves and stems pack a punch of nutritional value, more so than their full-grown counterparts. These small delectable greens are not only super-dense in vitamins, but also pack a lot of flavour.
I would even be as bold to insert the phrase, “a party in your mouth.”
Microgreens hit the scene around the 1980s in places like California, which some refer to as the mecca of healthy food trends. Although they are in fact mostly used as garnishes to dishes such as soups, sandwiches and salads, don’t underestimate their value and flavour, sometimes this can make or break a meal. Who knew that a little seedling could have such an impact. I guess it’s true what they say, small things can have a big impact.
The tiny, tender edible greens that we have come to know as microgreens are plants that grow vertically and are cut off at soil level, only growing to about one to three inches high. They are harvested one to two weeks after planting when the first few leaves appear (this is called the cotyledon growth stageof plant growth).
They are considered a living food, because they are harvested and consumed at the stage where they still contain all the nutrients they need to grow. According to researchby the University of Maryland, microgreens contain more nutritional content than when the plant is fully grown.
Microgreens have been known to be grown and harvested from the seeds of plants such as kale, arugula, beet greens, onions, radish, watercress, chard, bok choy, cilantro, basil, cabbage, chervil, broccoli, parsley and chives. These are crops that germinate easily and grow quickly making them good candidates for growing as microgreens, and the good news, they are easy to grow and maintain for all of you not so green thumbs out there. Here are some greatinstructions on how to grow your own little greens from Westcoast Seeds
It is really important when thinking of microgreens, to not get them confused with sprouts, as they are quite different. The main difference is how the two are cultivated. Sprouts are germinated seeds and are produced entirely in water, the seed never actually being planted. Microgreens are considered to be greens produced from the seeds of vegetables, herbs or other plants and are grown in a shallow container of soil. They are also known to have a stronger taste than sprouts. I personally like to combine them together in meals like salads, wraps and sandwiches, I find the nutty, earthy flavour of the sprouts contrast well with the tangy/spiciness flavour of some microgreens I have gotten my hands on.
Let’s take a look at the different nutritional values of some common microgreens compared to their fully-grown counterparts.
Red cabbage
Six times more vitamin C in its microgreen version, making it a great and powerful immune booster.
Cilantro
Higher in cartenoids and three time higher in beta-carotene concentration in microgreen version. Both are great for the health of your eyes.
Lettuce
Highest antioxidant capacity compared to other microgreens, particularly seven days after germination.
Sunflower
Good news for vegan/vegetarians, this little edible green in comprised of 24 to 30 per cent protein. Indulge!
RECIPE: Microgreen salad
Ingredients
For the salad:
• 1 1/2 cup of microgreens
• 1 blood orange, peeled and cubed
• 1 avocado, peeled and cubed
• 1/2 cup of shredded carrot
• 1/4 cup shredded beet
For the dressing:
• 1 tbsp cold-pressed olive oil
• 1 tbsp lemon juice
• 1 tbsp Apple cider vinegar
• 1 clove chopped garlic
• 1/2 tsp dried oregano
• Dash of salt and pepper
Directions
• Place all salad ingredients in bowl. Mix lightly.
• Stir up your vinaigrette in a little jar and pour on top of the salad.
