What Are Microgreens?
Microgreens are young seedlings of edible vegetables and herbs, harvested at an early stage of growth when they are just a few inches tall. Unlike mature vegetables and herbs, which can take weeks or months to grow, microgreens are typically ready for harvest within a week to 10 days after the cotyledon leaves—part of the plant's embryo—have developed. These tiny plants can come from a variety of seeds, including herbs like basil and cilantro, vegetables like broccoli and radish, and even grains like wheatgrass.
Microgreens are distinct from sprouts, although the two are often confused. Sprouts are germinated seeds that are grown in water for a day or two, resulting in a product with underdeveloped leaves. In contrast, microgreens are cultivated in soil or a soilless growing medium under sunlight, allowing them to develop more fully. This distinction not only affects their appearance but also their nutritional content and culinary uses.
The Evolution and Appeal of Microgreens
Originally, microgreens were a rare and costly addition to high-end dishes, found primarily in upscale restaurants and boutique grocery stores. The costs associated with growing microgreens include the need for fresh soil, seeds, and sterilized containers or growing mats for each new crop. These factors contribute to a higher price point compared to mature herbs and vegetables, which can often regrow after being harvested.
However, the appeal of microgreens has grown as more people have begun cultivating them at home. Their vibrant colors, delicate textures, and intense flavors make them a versatile ingredient that can enhance a wide range of dishes. Whether you're adding them to a salad, garnishing a sandwich, or topping a steak or fish, microgreens offer a unique blend of aesthetic and taste benefits.
Nutritional Benefits of Microgreens
Despite their small size, microgreens pack a significant nutritional punch. A 2012 study published in the Journal of Agricultural and Food Chemistry analyzed 25 different microgreens and found that, on average, they contain four to six times more nutrients than their mature counterparts. For instance, red cabbage microgreens were found to have 40 times more vitamin E and six times more vitamin C compared to fully grown red cabbage. Similarly, cilantro microgreens contained three times more beta-carotene, a precursor to vitamin A.
Among the microgreens assessed in the study, red cabbage had the highest concentration of vitamin C, cilantro was rich in carotenoids (a type of antioxidant found in brightly colored foods), garnet amaranth boasted high levels of phylloquinone (vitamin K1), and green daikon radish had a high concentration of tocopherols (vitamin E). These nutrients are vital for various bodily functions, including immune support, eye health, and skin maintenance.
It's important to note that while microgreens are nutrient-dense, they aren't typically consumed in large enough quantities to replace mature vegetables in a diet. Due to their cost and the volume needed to match the nutritional intake from regular vegetables, microgreens are best viewed as a potent supplement to a balanced diet rather than a primary source of nutrients.
Culinary Uses of Microgreens
Microgreens are incredibly versatile and can be used in a myriad of culinary applications. Their intense flavors and vibrant colors can enhance both the taste and presentation of dishes. Here are three delicious recipes to help you incorporate microgreens into your meals:
1. Microgreen and Avocado Salad with Lemon Vinaigrette
Ingredients:
- 2 cups mixed microgreens (such as radish, sunflower, and arugula)
- 1 ripe avocado, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese
- 1/4 cup roasted pumpkin seeds
Lemon Vinaigrette:
- Juice of 1 lemon
- 1/4 cup olive oil
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the microgreens, avocado, cherry tomatoes, red onion, feta cheese, and pumpkin seeds.
- In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, garlic, salt, and pepper to make the vinaigrette.
- Drizzle the vinaigrette over the salad and toss gently to combine. Serve immediately.
2. Grilled Chicken with Microgreen Pesto
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup mixed microgreens (such as basil, cilantro, and parsley)
- 1/2 cup pine nuts
- 1/2 cup Parmesan cheese, grated
- 2 cloves garlic
- 1/2 cup olive oil
- Salt and pepper to taste
Instructions:
- Preheat the grill to medium-high heat.
- In a food processor, combine the microgreens, pine nuts, Parmesan cheese, and garlic. Pulse until finely chopped. With the processor running, slowly add the olive oil until the pesto reaches a smooth consistency. Season with salt and pepper.
- Season the chicken breasts with salt and pepper. Grill for 6-7 minutes on each side or until fully cooked.
- Serve the grilled chicken topped with a generous dollop of microgreen pesto.
3. Microgreen Smoothie
Ingredients:
- 1 banana
- 1 cup mixed microgreens (such as kale, spinach, and chard)
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1 tbsp honey
- 1/2 cup frozen berries
Instructions:
- In a blender, combine the banana, microgreens, Greek yogurt, almond milk, honey, and frozen berries.
- Blend until smooth and creamy.
- Pour into a glass and enjoy a nutrient-packed start to your day!
Growing Microgreens at Home
Growing microgreens at home is a simple and rewarding process. All you need are seeds, a shallow container, soil or a growing mat, and a sunny spot. Here's a basic guide to get you started:
- Choose Your Seeds: Select seeds specifically labeled for microgreens, as these are often untreated and safe for consumption. Popular choices include radish, sunflower, basil, and pea shoots.
- Prepare the Container: Fill your container with a light, well-draining soil mix or use a growing mat. Evenly spread the seeds across the surface and gently press them into the soil. Cover the seeds lightly with a thin layer of soil or another mat.
- Water and Cover: Lightly water the seeds and cover the container with a lid or plastic wrap to create a humid environment. Place the container in a warm, bright spot but out of direct sunlight.
- Monitor and Harvest: Check the moisture level daily and water as needed to keep the soil moist but not waterlogged. Once the seeds have sprouted and developed their first true leaves (typically 7-10 days), they are ready to harvest. Use scissors to cut the microgreens just above the soil line.
Conclusion
Microgreens are a fascinating and flavorful addition to any kitchen. Whether you're looking to boost the nutritional content of your meals, add vibrant color to your dishes, or simply explore new culinary horizons, microgreens offer a wealth of possibilities. With their rich history, nutritional benefits, and versatile culinary uses, it's no wonder these tiny greens have captured the attention of chefs and home cooks alike. Start incorporating microgreens into your diet today and experience the big impact these small plants can have on your culinary creations!