Microgreens have quickly become a favorite food among health-minded consumers and avid gardeners. Packed with nutrients, microgreens can thrive in any climate with limited space requirements – here we explore which are the healthiest microgreens and how you can cultivate them at home.
Microgreens can typically be harvested between 7-21 days post germination. Microgreens offer higher concentrations of vitamins, minerals, and antioxidants than fully matured vegetables compared to salad greens – making them an excellent addition to any diet. Furthermore, they’re easy to cultivate at home using simple potting mix/soil mix with just some water; making microgreens perfect additions for salads, sandwiches/wraps/soups alike!
Microgreens provide a rich source of essential vitamins and minerals. Sunflower shoot microgreens are packed with protein and amino acids while radish microgreens boast rich vitamin C content; broccoli/kale microgreens boast higher antioxidant levels while pea shoots/bok choy varieties offer folate/iron content.
Microgreens can be purchased at most supermarkets, but direct from local farmers or growers may offer better value and greater affordability. You may find locally-grown microgreens at farmers markets or by searching online for “microgreen subscription service near me.” Once purchased, be sure to keep them refrigerated to maintain freshness and optimal taste.
Microgreens, grown above soil level, pose less risk of bacteria and parasites than traditional leafy greens; however, they should still be rinsed prior to eating in order to remove any dirt or residue that might remain. Prices typically range from $3-6 an ounce depending on variety and season.
Microgreens that contain vitamin E – an anti-inflammatory and immune system booster – are among the healthiest options, as research indicates. A recent study demonstrated how a-tocopherol, found abundantly in microgreens, is particularly effective at lowering blood pressure and improving cardiovascular function.
Other nutritious microgreens to consider are arugula, radishes and broccoli microgreens; all three provide plenty of folic acid, vitamin A and calcium; with broccoli being particularly prized for its abundance of omega-3 fatty acids important for brain and cardiovascular health.
As an added benefit, most microgreens can be eaten raw or mixed into salads for an easy nutritional boost. Include a handful of radish, bok choy or cabbage microgreens into your next meal for an additional nutritional boost; when used to enhance sushi rolls or rice rolls they add another dimension of flavour and texture! You can even use them to replace shredded lettuce or herbs. Make a delicious and healthy lunch of it: combine sunflower shoot microgreens with sliced turkey, avocado and hummus for a tasty vegetarian sandwich; red cabbage microgreens can pair nicely with grilled chicken, roasted vegetables and tzatziki sauce for a Mediterranean-style wrap; or simply sprinkle a few microgreens onto pizza or flatbreads to add flavour and aroma while still providing ample nutrition!