How to Consume Microgreens and The Nutritional Benefits
Getting the number of nutrients your body needs every day is a lot easier said than done. Luckily, microgreens are here to make the job a bit less of a hassle. With just a sprinkle of some green goodness, your diet and health can reach a whole new level. Keep reading to find out how!
The Nutritional Value of Microgreens
Before purchasing a microgreens growing kit or searching the web for recipes, let’s go over why these mini herbs and veggies should be part of your diet. Though they’re small, microgreens pack a big nutritional punch. Consuming them will provide you with plenty of essential nutrients:
Vitamins are essential to everyone’s diet – they perform hundreds of roles within the body. They help shore up bones, heal wounds, and bolster the immune system. Additionally, vitamins convert your food into energy and help repair cellular damage. Microgreens are known for having high concentrations of vitamins A, B, C, E, and K. Surprisingly enough, these little greens actually contain greater amounts of nutrients than their mature counterparts.
Broccoli microgreens, in particular, carry plenty of energizing vitamins, including A, B, C, and K. Not to mention, they also have surfoplane, which provides anti-cancer properties. The vitamins in broccoli microgreens will support heart health, boost brain function, and give an anti-aging effect. All that being said, broccoli is one of the best microgreens to grow.
Vitamins are great, but they won’t give your body everything it needs. Minerals are also important and essential nutrients for humans. Eating mineral-rich foods like microgreens can assist in building strong bones and teeth. It can also control body fluids inside and outside the cells and help convert your delicious eats into thriving energy. Recent studies suggest that microgreens are excellent sources of minerals; containing phosphorus, potassium, magnesium, zinc, iron, calcium, manganese, sodium, and copper.
Tons of microgreens seeds are rich in minerals, but red cabbage carries the most. It’s abundant in potassium, calcium, magnesium, and sodium. Consuming the minerals in red cabbage microgreens can help detoxify your blood, relieve pain, and promote good eye health. By inhibiting the growth of cancer cells, it can also reduce the risk of cancer and ulcers. Plus, those looking to slim their figure can count on its weight management benefits.
No good diet is complete without some quality antioxidants. They’re substances that may protect your cells against free radicals, which could play a role in heart disease, cancer, and other health issues. Antioxidants scavenge free radicals from the body and prevent or reduce the damage caused by oxidation. These protective effects of antioxidants continue to be studied around the world. And just like with vitamins and minerals, research shows that microgreens contain up to 40 times more antioxidant nutrients.
While plenty of microgreens are chock-full of antioxidants, amaranth microgreens are an antioxidant themselves. These tiny greens can help activate digestion, boost the immune system, and metabolize fatty acids into energy. Those suffering from cardiovascular disease or hypertension may benefit greatly from amaranth microgreens. Lastly, make every day a great hair day, because this variety decreases hair loss and greying! Whatever microgreen you’re chomping on, it’s guaranteed to be as nutritious as it is delicious.
Ways to Consume Microgreens
Now that you know all of microgreens’ benefits, you may be racing to the local grocer or gardening store for your own. However, those new to the little herbs and veggies might struggle using them (new foods can be intimidating!). This guide to recipes with microgreens will make it uber easy for you. Whether you’re making a full-course meal or a quick bite on-the-go, microgreens are the key to adding flavor and nutrition with ease.
Microgreens Sandwiches and Burgers
Who doesn’t love a refreshing mid-day sandie? Or perhaps some burgers on the grill for dinner? Every sandwich needs something fresh and crunchy, and the same old lettuce can get boring. Spice things up with microgreens for some added deliciousness and health benefits.
Get super fit with an uber green sandwich; just add your fave green veggies, some avocado spread, and some kale microgreens. Or stick to the basics and make your classic ham and cheese or hamburger extra nutritious. Some of the best microgreens for sandwiches and burgers are broccoli, radish, clover, and cabbage. These flavors will add a fresh touch without overwhelming the dish. Cut those microgreens fresh from the garden, and enjoy right away!
Pasta and Soup with Microgreens
Who said eating carbs had to be a guilty pleasure? Not only are they essential in moderation, but you can also make them healthier with a microgreens kit. Sprinkling some microgreens on your favorite pasta dish will add a much appreciated crunch and hint of freshness.
Something light like a garlic and lemon pasta would pair scrumptiously with pea or arugula microgreens. If you’re sticking with classic alfredo or marinara, a microgreen garnish will make your dish as aesthetically pleasing as it is tasty. Little herbs and veggies can also be perfect in a hardy soup. Garnish them on top or even blend them into the soup; roasted broccoli microgreen soup is one of the best broccoli microgreen recipes. The best greens for soups are leeks or basil, they’ll add some lovely crunch and flavor.
Microgreen Salsas and Guacamole
I’m not too sure about you but having a good dip on hand is practically a household essential. Have everyone asking for your salsa recipe with the freshness and tastiness of microgreen. They’ll pack a little punch of flavor, tiny but enough to spice up your salsa.
People love using sunflower microgreens recipes for their sweet and nutty flavor in salsas, as well as guacamole. Mix up the veggies, herbs, and seasoning for your favorite guac or salsa recipe, sprinkle in some fresh sunflower greens, and enjoy! PS. This option is great for providing picky eaters with lots of nutrition.
Everyone loves a fresh and delectable sushi roll! Whether you’re a spicy tuna lover or California roll connoisseur, adding fresh microgreens can add some amazing flavor and texture. Just make your favorite roll to taste at home or snag takeout from the local sushi shack. Then, harvest your fresh microgreen and top that sushi! Daikon is one of the best for adding some complementary flavor to any roll.
Get your greens first thing in the AM! Green smoothies are the best option if you’re on-the-go and don’t have time to enjoy your microgreens growing in a full spread. Plus, who doesn’t want to pack their smoothie with a huge nutritional punch just by adding a sprinkle of microgreens?
So, whip up your favorite green smoothie recipe and add in some of those little greens. Kale microgreens can be great for adding nutrients and antioxidants. However, if you’re looking for a tastier flavor, don’t forget about sweet sunflower microgreens. They blend wonderfully with fruit as well.
Refreshing Microgreens Salads
Salads are just such a classic health food, of course microgreens pair well with them. The same old lettuce, veggies, and dressing can get boring over time. Spice things up and add a ton of flavor with microgreens. Some of the most flavorful and nutritious varieties for salads are beets, arugula, broccoli, and collards. These yummy greens excel when eaten raw, so cut them right from the plant, and toss ‘em in that salad! PS. It’s also really fun to search Pinterest for microgreens salad recipes.
Filling Meat Dishes with Microgreens
Though we all love a nice, fresh salad or tasty sushi snack, sometimes we all need a nice hardy meat dish. If you’re a meat lover, add some freshness with ease using microgreens. Make a side salad, add a leafy garnish, or complement the dense flavors with some raw freshness. The best microgreen for adding spice and flavor to your meat dishes is mustard: it tastes just like the tangy sauce in your fridge!
Microgreens for Breakfast
We all know breakfast is the most important meal of the day, right? Let’s make it as mouthwatering and healthy as possible with microgreens. As much as everyone loves a good cinnamon roll or bowl of cereal first thing in the AM, those aren’t the best choices when it comes to a fulfilling and energizing breakfast. Add some microgreens to make it more nutritious so you can power through the day.
One of the best ways to use microgreens for breakfast is by sprinkling them in with your favorite omelet recipe; you’ll love the added crunch. Avocado lovers can top their toast with some, as well. Savory pea microgreen pancakes are another wonderful way to use these greens for breakfast. For any of these meals, simply substitute your favorite hardy green with its tiny counterpart and enjoy!
A Savory Touch to Desserts
This one might come as a shocker, dessert recipes using microgreens can even make your treats taste better. Though not everyone prefers a sweet and savory combo, those who do will love incorporating microgreens into desserts. Add them into a delectable zucchini and carrot cake, make microgreen mousse with some chia seeds and bananas, cover your sunflower microgreen seeds in chocolate, sprinkle them on fruit tarts, and more. Just get adventurous and have an open mind to new flavors!
How to Store Microgreens
All these new dishes and flavor combos are super exciting to try, but don’t let your greens go bad before you get the chance! Microgreens can be a little temperamental after harvesting, so it’s best to be cautious and meticulous with how you store them. The best option is always to eat them immediately after harvesting; prepare the rest of your meal and add those microgreens last. However, if you need to store them away, keep them cool at around 36 degrees F. Check to make sure your refrigerator settings aren’t too high before storing them in there.
While microgreens love sunlight during the growth period, it’s better to keep microgreens in a dark area after harvest. Exposing some varieties to sunlight after they’ve been harvested can alter their taste and appearance. Just make sure that fridge is cool and dark, and they should be good to go for a few days and in some cases up to 14 days.
Getting nutrients and adding flavor to your meals has never been easier. With just a few sprinkles of green goodness, you’ll be on track to your healthiest self. Tipping our chef’s hat to you on this delicious new journey! Before you go, don’t forget to check out Crow Survival for more microgreens and survival content.