Microgreens: an easy superfood 🤩
In the hustle and bustle of modern life, amidst the stress and strains we encounter, there’s a simple yet profound practice that often gets overlooked: growing your own food.
In all fairness, we planted a fairly substantial garden at the house last year…. we had some ups-and-downs, learned a lot…..But, I’m looking for something a bit easier this season, due to our time being be a bit limited with everything going on.
Enter, Microgreens - growing them inside, no special equipment, no grow lights, and satisfiably fast 🌱🌱🌱🌱🌱💨💨💨💨
Did you know that some Microgreens are up to 40 times more nutritious than their fully-grown counterparts?
Today, I’ll take a quick dive into the microgreen world, what they are, how easy it is to grow them at home, where to buy them, and how to incorporate them into your daily diet.
Before we get started, if you missed last week’s blog on“Why shop at your local Farmer’s Market”, you can use this link, Here.
OK, let’s get growing 🏆
🤩🌱🌱🌱🌱🌱🌱🌱🌱🤩
Bigger is not always better, at least not when it comes to vegetables.
Microgreens — the seedlings of edible vegetables and herbs — are under 3 inches tall. But they’re more than just a cute garnish.
Microgreens deliver big flavor and provide more concentrated nutrients than their full-grown counterparts.
Adding microgreens to your favorite dish can take a balanced diet to the next level.
Microgreens are plants that are harvested after their first set of leaves have developed. Usually it takes less than two weeks from when microgreens are started until they’re harvested.
What are Microgreens?
Microgreens are young vegetable greens that are harvested just a few weeks after sprouting. They are typically grown in soil or hydroponically and are harvested when the first true leaves have emerged. Microgreens are smaller than baby greens but larger than sprouts, and they come in a variety of colors, flavors, and textures.
There are many different types of microgreens, including arugula, broccoli, kale, radish, and many more. Each type of microgreen has its own unique flavor profile and nutritional benefits.
Health Benefits of Microgreens
Microgreens are not only delicious and versatile, but they also pack a powerful nutritional punch. Here are some of the health benefits of eating microgreens:
Nutrition: Microgreens are loaded with essential vitamins and minerals, including vitamins A, C, E, and K, as well as iron, calcium, and potassium. In fact, some studies have found that microgreens can contain up to 40 times more nutrients than their fully-grown counterparts.
Antioxidants: Microgreens are also high in antioxidants, which help protect your body against cellular damage caused by free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease, cancer, and Alzheimer's.
Chronic Disease Fighting: Studies have shown that microgreens have anti-inflammatory properties, which help reduce inflammation throughout the body. Chronic inflammation has been linked to a wide range of health problems, including arthritis, heart disease, and cancer.
Immune System: Microgreens contain high levels of vitamins and minerals that are essential for a healthy immune system. Studies have also shown that certain microgreens, such as broccoli and radish microgreens, have specific immune-boosting properties.
Digestion: Microgreens are rich in fiber, which is essential for good digestion. Fiber helps move food through the digestive system and keeps the gut healthy. Microgreens are also a good source of enzymes, which aid in the breakdown of food and the absorption of nutrients. By including microgreens in your diet, you can improve your digestion and prevent digestive problems such as constipation and bloating.
Gut Health: Microgreens contain prebiotics, which are a type of fiber that feeds the beneficial bacteria in your gut. These bacteria play a vital role in maintaining a healthy gut and immune system. By consuming microgreens regularly, you can support the growth of these beneficial bacteria and improve your gut health.
Weight Management: Microgreens are low in calories and high in nutrients, making them an excellent addition to any weight loss or weight management plan. By incorporating microgreens into your diet, you can feel full and satisfied while consuming fewer calories, making it easier to achieve and maintain a healthy weight.
Incorporating Microgreens into Your Diet
So how do you add microgreens into your diet and incorporate it into your daily dishes? It’s simpler than you think.
Here are some simple ways to include microgreens in your meals:
Add them to salads: Microgreens are a great way to add texture and flavor to your salads. Simply sprinkle a handful of microgreens over your greens and toss.
Use them as a garnish: Microgreens make a beautiful garnish for any dish. Use them to top soups, stews, or roasted vegetables.
Blend them into smoothies: Microgreens can be easily blended into smoothies for an added nutritional boost.
Use them in sandwiches: Microgreens add a nice crunch and flavor to sandwiches. Try adding them to your next veggie or turkey sandwich.
Mix them into scrambled eggs: Add a handful of microgreens to your scrambled eggs for a quick and easy breakfast.
Growing Microgreens
Now for the fun stuff 🤩🌱🌱🌱🌱🌱🤩
There are a multitude of ways to grow your microgreens. Each method has individual pro’s and con’s.
Growing on paper towels is a great way for beginners. It’s the least expensive and easiest. No special tools or gadgets, needed. Read all about it, Here.
You can also grow your greens using soil, compost, or coconut coir. Check out another great website, Here.
Here are some tips on how to buy microgreens seeds:
Determine the type of microgreens you want to grow
The first step is to decide which type of microgreens you want to grow. Different types have different growing requirements, and the seeds vary in terms of size, color, and flavor. Some of the popular types include sunflower, pea, radish, wheatgrass, and broccoli.
Check for quality:
The quality of the seeds is crucial to the success of your microgreens growing project. When buying microgreens seeds, look for suppliers who offer high-quality seeds that are free from contaminants and diseases.
Look for organic seeds:
Organic microgreens seeds are grown without the use of synthetic pesticides, herbicides, or fertilizers. When buying seeds, look for organic seeds. These seeds are healthier, more nutritious, and safer for human consumption.
Where to buy:
Today, many garden shops offer microgreen seeds. You can also find them online. Obviously, to save on freight it’s more cost affordable to find them locally. But if time and location prohibit getting them locally, check out a website similar to this one, Here.
Cleaning and Storing Microgreens
To reap the full health benefits of eating microgreens, it's important to clean and store them properly after harvesting.
Here's how:
Clean: Fill a large bowl with cool water and add the microgreens. Swish them around for a few seconds to remove any dirt or debris. Drain the water and repeat the process until the water runs clear. Alternatively, use a salad spinner to remove excess water.
Store: Once cleaned and dried, store microgreens in an airtight container or sealed plastic bag in the refrigerator. Place a paper towel in the container or bag to absorb any moisture, which can cause the microgreens to spoil faster. Use within a few days for best flavor and nutrition.
Enjoy: Microgreens can be added to salads, sandwiches, wraps, smoothies, and more. Experiment with different flavors and combinations to find your favorites.
Precautions when consuming Microgreens
While microgreens are generally considered safe to consume, there are still some potential food safety risks associated with their consumption.
Here are some of the risks and precautions to take when consuming microgreens:
Bacterial Contamination: Like any other type of produce, microgreens can be contaminated with harmful bacteria such as Salmonella or E. coli. This can occur during growing, harvesting, or processing, especially if the microgreens are not properly washed.
Solution: Wash thoroughly
Allergic Reactions: Some people may be allergic to certain types of microgreens, particularly those in the Brassica family (e.g. broccoli, kale, mustard, etc.). Symptoms of an allergic reaction may include hives, itching, swelling, or difficulty breathing.
Solution: Start slowly with a small amount to make sure you are not allergic to it
THE BOTTOM LINE
“Cultivate your craft. Water it daily, pour some tender loving care into it, and watch it grow. Be patient, and know that in life you will reap what you sow. ”
“Plant love, let it sprout.”
“In the garden of dreams, there are many great seeds of possibilities waiting to sprout - looking for your attention, water and light.”
“And then there are the sprouts, the ever so inspiring sprouts”
🌱🌱🌱🌱🌱🌱
Bigger is not always better, at least not when it comes to vegetables. Microgreens — the seedlings of edible vegetables and herbs — are more than just a cute garnish.
Microgreens deliver big flavor and provide more concentrated nutrients than their full-grown counterparts. Adding microgreens to your favorite dish can take a balanced diet to the next level.
Microgreens are plants that are harvested after their first set of leaves have developed. Usually it takes less than two weeks from when microgreens are started until they’re harvested.
I hope you have enjoyed our quick dive into the microgreen world, learned what they are, how easy it is to grow them at home, where to buy them, and how to incorporate them into your daily diet.
OK, let’s get growing….
🤩🌱🌱🌱🌱🌱🌱🌱🌱🤩
Make an appointment and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
I want to hear from you! Do you eat mircorgreens or sprouts? Did you find this newsletter helpful?
Share your thoughts in the comments on our
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