Written by Janice Bartholomew for UC-VEG
Recently, a few healthy lifestyle buzzwords have made headlines: Superfood, Eco-Conscious, Fiber-Fueled, Nutrient Dense, and the Microbiome. There is one simple food that encompasses all these important aspects of health. Meet the Mighty Microgreen, the true superfood!
What is a microgreen? Microgreens are young versions of mature vegetables. They contain a higher concentration of vitamins, minerals and antioxidants than the adult plant. For instance, red cabbage microgreens contain 40 times the nutrients of the mature plant, according to the Cleveland Clinic Medical Center.
Dr. Will Bulsiewicz, American Board Certified Gastroenterologist, writes, “The broccoli microgreen releases a phytochemical called sulforaphane which benefits our health from cancers, inflammation, and offers more insulin sensitivity.” The USDA adds that the broccoli microgreen packs more than four times the cancer fighting antioxidants than mature broccoli.
Low in calories and high in nutrients, microgreens are a great nutrient-dense food choice. They also contain important essential fatty acids like Omega-3s, supporting a healthy gut microbiome along with the digestive and immune systems.
More than 90% of Americans do not meet the recommended minimum daily intake of fiber. For optimal gut health, the American Heart Association recommends 30 grams of fiber per day. Two-thirds cups of kale microgreens contain over 4 grams of fiber. That’s a mere handful in a salad, on a sandwich, taco filling, pizza topping or added to a smoothie. Enjoying them for breakfast, lunch, snacks and dinner provides over half the daily fiber recommendation.
There are over 1,500 varieties of microgreens seeds to choose from. The most common and easiest to grow are broccoli, pea, sunflower and radish. Each microgreen has its own flavor profile to enhance any culinary creation. Arugula is peppery, sunflower is nutty and peas are sweet, to name a few.
Microgreens are an affordable and accessible way to load up on essential nutrients every day.
No time or space for a garden? Problem solved, anyone can grow a bowl of microgreens, anywhere, year round and with minimal tools.
- Step 1: Purchase microgreen seeds.
- Garden centers carry a few varieties. Online stores like trueleafmarket.com and johnnyseeds.com are reputable sources.
- Step 2: Prepare growing trays and seed them
- Gather two dark, food grade, reusable, same size “take out” style containers and one lid. Drill or poke 6-8 holes in the bottom of one of the containers for drainage. Use the lid as a tray.
- Purchase a bag of seed starter soil. Add enough soil to fill the drainage bowl. Tamp the soil and lightly spray the surface with non-chlorinated water.
- Evenly scatter one tablespoon of microgreen seeds on the soil surface.
- Lightly spray the seeds with water.
- Cover the seeded bowl with the second bowl, inverted.
- Place in a warm place, ideally 65-75 degrees and where you will remember to check it.
- Step 3: Monitor
- Check twice a day and lightly spray once a day. Keep slightly damp; don’t drown the seeds.
- Once the seeds germinate, grow to 1-2 inches, and show cotyledon or baby leaves, uncover the darkening bowl and place it under the seeded bowl.
- Stop top spraying and start bottom watering by adding ⅛ cup of water to the bottom bowl to keep the roots from drying out. Place the greens in a window. Photosynthesis will begin and help green the microgreens. Check the water level daily.
- Step 4: Harvest and enjoy!
- When green true leaves emerge, it’s time to harvest. Simply cut the greens just above the soil with a sharp knife or scissors.
- Lay the cut microgreens on paper towels to dry. This is crucial to lengthen the storage life. Once dry, store in a vented container to avoid mold growth. An eco-conscious choice is to repurpose a vented, store bought fruit box.
Now enjoy the health benefits and deliciousness.
If life doesn’t allow time to grow microgreens at home, support the Farmers’ Market. Most grocery stores in the area also offer microgreens.
All in all, these trendy buzz words draw attention to the small ways to improve health. They all add up. Big things do come in small packages, and the Mighty Microgreen does it all!