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Last Updated on April 23, 2024 by Paul Clayton
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How to Consume Microgreens and The Nutritional Benefits
Microgreens, the young seedlings of edible vegetables and herbs, have gained popularity in the culinary world due to their high nutritional value and vibrant flavors. Incorporating microgreens into your diet is an easy way to boost your nutrient intake and add a unique taste to your dishes.
- Nutrient Density: Microgreens are rich in vitamins, minerals, and antioxidants.
- Consumption Versatility: They can be eaten raw, cooked, juiced, or blended.
- Health Benefits: Microgreens support heart health and digestion and boost immunity.
- Culinary Applications: Add microgreens to meals like salads, stir-fries, and omelets.
- Fiber Content: Certain microgreens, like wheatgrass, are high in dietary fiber.
Getting the nutrients your body needs daily is much easier said than done. Luckily, microgreens are here to make the job a bit less of a hassle.
Your diet and health can reach a new level with just a sprinkle of green goodness. 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 review 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
- Minerals
- Antioxidants
Vitamins
Vitamins are essential to everyone’s diet. They perform hundreds of bodily functions, including helping 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 contain more significant amounts of nutrients than their mature counterparts.
Broccoli microgreens, in particular, contain plenty of energizing vitamins, including A, B, C, and K. They also have surfoplane, which has 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.
Minerals
Vitamins are great but won’t give your body everything it needs. Minerals are also 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 microgreen seeds are rich in minerals, but red cabbage carries the most. It’s abundant in potassium, calcium, magnesium, and sodium.
The minerals in red cabbage microgreens can help detoxify your blood, relieve pain, and promote good eye health. It can also reduce the risk of cancer and ulcers by inhibiting the growth of cancer cells.
Plus, those looking to slim their figure can count on its weight management benefits.
Antioxidants
No good diet is complete without quality antioxidants. These substances may protect your cells against free radicals, which can lead to heart disease, cancer, and other health issues.
Antioxidants scavenge free radicals from the body and prevent or reduce the damage caused by oxidation. Their protective effects continue to be studied worldwide.
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 antioxidants. 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 significantly from amaranth microgreens.
Lastly, make every day a great hair day because this variety decreases hair loss and greying! Whatever microgreen you’re munching on, it’s guaranteed to be as nutritious as it is delicious.
Ways to Consume Microgreens
Now that you know all the benefits of microgreens, 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 to use them (new foods can be intimidating).
This guide to recipes with microgreens will make it uber easy for you. Whether creating 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; 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; add your favorite green veggies, some avocado spread, and 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 them 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 microgreen kit.
Sprinkling some microgreens on your favorite pasta dish will add a much-appreciated crunch and hint of freshness.
Something light like 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 soup greens are leeks or basil, which add lovely crunch and flavor.
Microgreen Salsas and Guacamole
I’m not sure about you, but having a good dip on hand is essential. Have everyone asking for your salsa recipe with the freshness and tastiness of microgreens. 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 and guacamole.
Mix the veggies, herbs, and seasoning for your favorite guac or salsa recipe, sprinkle in some fresh sunflower greens, and enjoy! PS. This option is excellent for providing picky eaters with lots of nutrition.
Microgreen Sushi
Everyone loves a fresh and delectable sushi roll! Fresh microgreens can add fantastic flavor and texture if you’re a spicy tuna lover or a California roll connoisseur.
You can make your favorite roll to taste at home or snag takeout from the local sushi shack. Then, harvest your fresh microgreens and top that sushi! Daikon is one of the best for adding complementary flavor to any roll.
Microgreen Smoothies
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.
Who doesn’t want to pack their smoothie with a substantial nutritional punch just by adding a sprinkle of microgreens?
So, whip up your favorite green smoothie recipe and add some of those little greens. Kale microgreens can be great for adding nutrients and antioxidants.
However, if you’re looking for a tastier flavor, sweet sunflower microgreens are a good choice. They also blend wonderfully with fruit.
Refreshing Microgreens Salads
Salads are just classic health food, and microgreens pair well with them. The same old lettuce, veggies, and dressing can get boring.
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 them in that salad! PS. It’s also entertaining to search Pinterest for microgreen salad recipes.
Filling Meat Dishes with Microgreens
Though we all love a fresh salad or tasty sushi snack, sometimes we all need an excellent, hardy meat dish. If you’re a meat lover, use microgreens to add some freshness with ease.
Make a side salad, add a leafy garnish, or complement the dense flavors with raw freshness. The best microgreen for adding spice and flavor to your meat dishes is mustard: it tastes 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 morning, those aren’t the best choices for a fulfilling and energizing breakfast.
Add some microgreens to make it more nutritious to power through the day.
One of the best ways to use microgreens for breakfast is by sprinkling them with your favorite omelet recipe; you’ll love the added crunch.
Avocado lovers can also top their toast with avocado. Savory pea microgreen pancakes are another excellent way to use these greens for breakfast.
For any of these meals, substitute your favorite hardy green with its tiny counterpart and enjoy!
A Savory Touch to Desserts
This one might be a shocker: dessert recipes using microgreens can 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 to a delectable zucchini and carrot cake, make microgreen mousse with chia seeds and bananas, cover your sunflower microgreen seeds in chocolate, sprinkle them on fruit tarts, and more. Just get adventurous and open your mind to new flavors.
How to Store Microgreens
All these new dishes and flavor combos are exciting, 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 when storing them.
The best option is to eat them immediately after harvesting; prepare the rest of your meal and add those microgreens last. However, keep them cool at around 36 degrees F if you need to store them away.
Ensure your refrigerator settings aren’t too high before storing them there.
While microgreens love sunlight during growth, 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 ensure the fridge is cool and dark; they should be ready for a few days or up to 14 days.
Should I Eat Microgreens Every Day?
Yes, it is safe and beneficial to incorporate microgreens into your daily diet. They are packed with essential nutrients and antioxidants that promote health.
However, it’s crucial to understand that microgreens are nutrient-dense and should not replace other necessary food groups.
A balanced diet is critical to overall health and should include a variety of fruits, vegetables, whole grains, lean proteins, and microgreens.
Final Words
Microgreens are versatile and ideal additions to any diet. Their high nutrient density provides substantial nutritional benefits.
They are packed with vitamins, minerals, and antioxidants, all contributing to overall health and well-being. They can be effortlessly incorporated into one’s diet as they can be consumed in multiple ways—raw, cooked, juiced, or blended.
The health benefits of microgreens are far-reaching. They support heart health and digestion and boost the body’s immunity.
From a culinary perspective, microgreens can be added to various meals, such as salads, stir-fries, and omelets, thus enhancing their flavor and nutritional value.
Certain microgreens like wheatgrass are high in dietary fiber, essential for optimal digestive health.
Therefore, understanding how to consume microgreens and their nutritional benefits can significantly improve your dietary habits and overall health.
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.
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