About Microgreens

MICROGREENS­

What are Microgreens? Microgreens are tiny plants that are both delicate and flavorful. Often confused with sprouts, microgreens are just the first greens of freshly grown vegetables, harvested (cut above the root line) a few days after they have sprouted and before their true leaves form. They are younger than baby greens, but more mature than sprouts, which are hydroponically grown and are sold with their roots intact. They are fairly new to the consumer market, being introduced in the 1980's in California upscale restaurants. More recently, they are quickly gaining popularity within the health-minded community right here in Utah.

They are tasty. Microgreens range in flavor profiles from sweet and mild to fresh and nutty to bold and spicy - pick your favorite flavor! In many instances, they taste a lot like their mature counterparts. Children also seem to prefer eating microgreens over many other adult veggies, especially the peas and sunflowers. Try them with your picky eaters!

They are versatile. Microgreens can be used in so many foods, it is really up to your imagination and creativity as to how you want to use them. Try them crunchy and raw to add pizzaz, texture and nutrition to a dish, or lightly sauteed in a colorful stir fry, or throw some into a hot soup at the end of the cooking cycle and let them wilt. They also make a colorful garnish on just about any food to give your dish that "gourmet" look (it's sometimes called vegetable confetti and I promise you'll be tempted to take a picture of your masterpiece). Or simply use them as a beautiful and robust salad base (such as pea shoots or sunflowers) – the point is to just USE THEM and try to incorporate them into each meal.

To get your creative juices flowing, here is a starter list on a few ways to enjoy them:

· Sandwiches & Wraps

· Omelets & Pancakes/Waffles

· Salsas & other Sauces

· Soups & Stews

· Artisan & Quick Breads

· Green & Fruit Salads

· Stir Fries & Sautés

· Pastas & Pizza

· Smoothies & Ice Cream

· Tacos & Burritos

· Casseroles & Side Dishes

· Cookies, Cakes & Desserts

The possibilities are endless!!

They are nutritious. One key benefit to eating Microgreens is the instantaneous boost they give to the nutritional value of a meal or snack. In general, they are rich in vitamins, trace minerals, disease-reversing compounds and phytonutrients, and are easily assimilated by the body so you get instant benefits from them. In many cases, they are 4 to 40 times more nutrient-dense than their mature counterparts — so a little goes a long way. When we eat greens in this early phase of life, the digestion and absorption process is a fraction of what it would otherwise be to assimilate their powerful properties, thus easily giving balance and vitality to an ailing or aging body.

Here are a few of our favorite microgreens and their nutritional values:

· Radishes are great for supporting internal strength and energy! They contain highly beneficial amounts of vitamins A, C, E, B6 and folates, along with proteins, essential amino acids, polyunsaturated fats, fiber, antioxidants and minerals (including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc).

· Pea Shoots (and other lentils) are superb at calming and relaxing the nervous system, as well as healing and rejuvenating body tissues. They are extremely high in vitamins A, B, C, E, & K, folic acid, calcium, iron, magnesium, niacin, phosphorus, potassium, and chlorophyll, fiber and antioxidants. They also contain essential amino acids and are remarkably high in protein, making them an important addition to a vegetarian diet.

· Sunflowers are wonderful for vitalizing the skin and toning fascia and muscle tissue. They are high in lecithin, which helps eliminate accumulated deposits in arterial walls and breaks down fatty acids into an easily digestible water-soluble form. They also contain complete proteins, chlorophyll and provide essential amino acids, folate, vitamins C,D, E and B-complex. Minerals provided by Sunflower micros include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium (known for its cancer-fighting properties) and zinc.

· Broccoli is one of the most well-rounded and powerful microgreens as far as nutrition goes. They have concentrated levels of vitamins A, B, C, E & K, and include the minerals calcium, copper, iron, magnesium, sodium, potassium, phosphorous, zinc, manganese and copper. Furthermore, broccoli microgreen nutrition doesn't stop with vitamins and minerals. They contain high levels of compounds that convert to sulforaphane once consumed. Sulforaphane is a phytochemical that may have powerful cancer-fighting/preventative properties. There is also evidence that it helps control blood sugar levels and boosts brain function. Broccoli also contains a compound called NRF2, which is associated with cardiovascular health.

The USDA states, "Among the 25 micro greens tested, red cabbage, cilantro, garnet amaranth, and green daikon radish had the highest concentrations of vitamin C, carotenoids, vitamin K, and vitamin E, respectively. In general, micro greens contained considerably higher levels of vitamins and carotenoids—about five times greater—than their mature plant counterparts, an indication that micro greens may be worth the trouble of delivering them fresh during their short lives." https://agresearchmag.ars.usda.gov/2014/jan/greens