By Mila McManus MD
Sometimes we find a food that is close to perfect, and microgreens may just be one of them! Rising in popularity and showing up in produce sections, microgreens are a powerhouse of nutrition, a tasty and attractive addition to meals, and easy to grow in a well-lit window.
What are microgreens? Consider how all plants begin as seeds. There are various stages of plant growth once a seed is planted. The first stage is when the seed sprouts, and the infant stem emerges from the seed. Microgreens are the result of the cotyledon growth stage, where the seed has sprouted and the sprout has produced its first set of very small leaves. If you allow the seed to continue growing, you end up with the full-grown plant. Popular microgreen varieties include red and green cabbage, broccoli, kale, arugula, pea, and radish.
Benefits of microgreens abound. They outshine their full-grown counterparts in nutrient density. This is due to the higher concentration of vitamins, minerals, and antioxidants, making them powerful allies for health and wellness. They are excellent sources of flavonoids, carotenoids, a-tocopherol, phenolics such as rutin, quercetin, vitexin, isovitexin, orientin, isoorientin, and chlorogenic acids – all of which make microgreens a potent, disease-fighting, anti-aging, antioxidant. They also contain higher levels of vitamin C, vitamin K, and polyphenols, known for reducing inflammation and promoting heart health. They also contain several minerals, including copper, zinc, and selenium.
Microgreens are beautiful, adding an artistic stroke and a burst of flavor to the top of salads, wraps, pasta, soups, fish, and tacos. They can be added to smoothies, pesto, and salad dressings. They are a convenient and delicious way to elevate your meals, increase the variety of greens in the diet, and offer healthy creativity to recipes. One breakfast idea is to start your day with a bowl of microgreens, a chunked avocado, a couple of tablespoons of organic raw pumpkin seeds, olive oil, and salt. And next time you want a bunless burger, set that meat down on a lovely bed of microgreens for added flavor, deep nutrition, and eye appeal.
Growing microgreens at home is a simple and beneficial process. To get started, you’ll need quality seeds, a suitable growing medium, a shallow tray, water, and a well-lit area. Microgreens thrive indoors with ample light and a small amount of space and are ready to harvest within typically 1-3 weeks. This step toward sustainability, affordability, and nutrition makes cultivating microgreens at home more than just gardening. Cheaper than store-bought versions, you can be assured of unparalleled freshness and nutrient content. Home cultivation ensures your greens are chemical-free and eco-friendly. It is a great family educational experience, fostering personal satisfaction and promoting a self-reliant lifestyle. Here’s a link to a video about how to grow them.
Marvelous Microgreens, Marvelous for You. Be well.
References:
Neves, Andrew. April 13, 2024. Microgreens vs. Regular Greens: The Latest Nutritional Powerhouse Comparison. https://microgreensworld.com