Microgreens

Part of the Food Talk series

Microgreens in Hamama grow tray

Let’s talk about microgreens…

I love multi-tasking ingredients, and microgreens are definitely one of those versatile gems. They add incredible flavor, make your dish look stunning, and are packed with micronutrients. Plus, they’re easy to grow at home with a variety of options to keep things interesting.

What are Microgreens?

Microgreens are vegetables and herbs harvested very early in the growing cycle. They are harvested a little later than a sprout would be, but well before the full-grown plant. This early harvest means they are bursting with flavor and nutrition.

Do They Have the Same Food-Borne Illness Risks as Sprouts?

Because microgreens are clipped above soil level, unlike sprouts which are consumed with the root and seed, they generally carry fewer risks. They also benefit from better ventilation and sunlight during growth. Single use grow mats can provide even more safety. However, always follow safe-handling practices for raw vegetables.

Benefits of Microgreens

Note some of these benefits vary based on the specific variety you are using.

  • Good source of vitamins and minerals.  Many varieties are a good source of iron (particularly Fenugreek)
  • Concentrated nutrients mean you get more nutrients than you would in the same amount of the mature plant. Some studies report as much as 40 times more!
  • Filled with antioxidants and polyphenols
  • Contain concentrated amounts of nutrients that are linked to lower rates of metabolic disease such as cancer, diabetes, and Alzheimer’s
  • May lower triglycerides and LDL Cholesterol levels

My Favorite Microgreens

I love growing microgreens. Growing your own is economical, fun, and adds a little ambiance to your kitchen. I use the Hamama system, which utilizes single-use coconut fiber grow mats and offers a wide variety of seeds. They have a collection of regular offerings plus special limited-time seed mats. There is always something new to try! When I am between growth cycles, I’ll purchase microgreens from the produce section of grocery store. I find that kale microgreens last longer in my fridge than other varieties. 

I have yet to meet a micogreen that I didn’t like, but my favorites are fenugreek, broccoli, amaranth, cilantro, daikon radish, kale, arugula, and wasabi.

How I Use Microgreens In My Kitchen

  • In Salads: I toss them in with other leafy greens for a nutrient and flavor boost.
  • On Burgers: I like to add them along with or in place of lettuce on any kind of burger – veggie, turkey, grass-fed beef, wild game.
  • As a Healthy Topping: Before serving, I add them to just about everything from breakfast dishes and pastas, to rice dishes and pizza. They make everything a little prettier and add welcome flavor and texture.

Looking for a recipe that uses Microgreens?

Roasted Butternut Curry Soup

Sources:

Bhaswant M, Shanmugam DK, Miyazawa T, Abe C, Miyazawa T. Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits. Molecules. 2023 Jan 15;28(2):867. doi: 10.3390/molecules28020867. PMID: 36677933; PMCID: PMC9864543.

Idaho State University. (n.d.). Nutritional profile of a few types of microgreens. Idaho State University. https://www.isu.edu/media/libraries/rural-health/microgreens/Microgreen-Nutritional-Profile.pdf 

University of Maryland. (2012, September 6). UMD researchers find microgreens to have high levels of nutrients. Sponsored Program Accounting and Compliance. https://spac.umd.edu/news/story/umd-researchers-find-microgreens-to-have-high-levels-of-nutrients 

Petre, A. (2023, July 7). Microgreens: Health benefits, nutrition and how to grow them. Healthline. https://www.healthline.com/nutrition/microgreens#what-are-they 

Wojdyło A, Nowicka P, Tkacz K, Turkiewicz IP. Sprouts vs. Microgreens as Novel Functional Foods: Variation of Nutritional and Phytochemical Profiles and Their In Vitro Bioactive Properties. Molecules. 2020 Oct 12;25(20):4648. doi: 10.3390/molecules25204648. PMID: 33053861; PMCID: PMC7587365.

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