If you’ve ever visited a trendy restaurant and seen a delicate mound of tiny greens resting on your grass-fed burger, then you’ve tried microgreens. You may not have given this green garnish much thought at the time, but you should start paying more attention to it. Why?
Because even though microgreens are small, they come with big health benefits, including a higher nutrient content than their large, leafy counterparts. But before we dive into the benefits of these strange little greens, let me clarify exactly what they are…
Microgreens are just greens that haven’t reached full maturity yet. They start as sprouts (which also have big health benefits). Then they turn into microgreens. Microgreens eventually become baby greens. And baby greens eventually turn into those big, leafy greens you usually buy at the grocery store.
Microgreens are chock-full of nutrients. They contain vitamin K, vitamin C, vitamin E, beta-carotene and other nutrients. And in some cases, they contain as much as 40 times more of these nutrients than fully-grown greens. That means if you’re not a fan of greens, you could possibly get away with eating less of them but still pack on the nutrition by opting for this micro version.
That begs the question… can you picture yourself eating these greens in your day-to-day life — you know, beyond the occasional takeout meal from that hip café around the block?
If you’re like a lot of people, you’re not exactly sure what to make with microgreens… or even if you like the taste of them. If that’s the case, the result of this latest study may help…
The 3 tastiest microgreens
A new study shows that if you’re having a hard time getting into microgreens, you may just be trying the wrong ones.
In the study, researchers had participants try a variety of different microgreens to see which ones they like best based on taste, texture and appearance. Here’s what they discovered…
Beet, cabbage and amaranth microgreens got the highest marks for appearance. But once taste and texture were factored in, broccoli, red cabbage and tendril pea microgreens rose to the top.
Related: Tiny microgreens give your heart bigger boost
People liked these three microgreens better than the rest most likely because they scored lower on factors like astringency, bitterness, heat and sourness. Arugula, one microgreen that’s known for its spicy bitter flavor, got ranked lowest.
“They were all liked well enough that people said they would consume them and purchase them,” said lead researcher and registered dietitian nutritionist Sarah Ardanuy Johnson. “I feel like they should be used more as a vegetable and not just a garnish. That’s part of the reason why I wanted to do this study.”
How to grow your own microgreens
The good news is, if you’re ready to give microgreens a go in your diet, they’re easy to find in grocery stores. Or you could even grow your own. Here’s how to get started:
- Purchase a package of microgreen seeds
- Find a small, clean container. Plastic takeout containers are a good option.
- Cover the bottom of the container with an inch or two of lightly moistened potting soil. Gently flatten it out with your hand, being careful not to pack it down too much.
- Sprinkle a layer of seeds evenly over the soil. Push them gently into the soil using your hand.
- Put a thin layer of soil over the seeds. Lightly moisten the soil with a spray bottle.
- Put the container in a windowsill where it will get at least four hours of direct sunlight per day.
- Until the seeds sprout, mist the soil lightly once or twice per day. But be careful not to spray it too much. The soil should be moist, not wet.
- Once your seed sprout, continue misting once or twice per day until your microgreens are ready to harvest.
- Your microgreens should be ready to harvest about two to three weeks after you planted your seeds. You’ll know they’re ready because you’ll see their “true leaves” sprouting. These are different from the leaves that came out when the seed first sprouted (known as cotyledons). The true leaves will sprout above the cotyledons and will look like the plant’s adult leaves… but smaller.
- Once the true leaves make an appearance, you can pull out your scissors and cut the plants just above the soil. Rinse them off and enjoy a heaping plate of microgreens with your favorite salad fixings. Or add them to a burger, pizza or omelet. The possibilities are endless.
Once you have some delicious microgreens on hand you can make a microgreen salad, add them on top of pizza, soup, sandwiches, tacos or anything else you can think of. You can even add them to a smoothie or run them through the juicer. The options for getting your fill of these nutrient-dense greens are truly endless.
Editor’s note: Do greens turn to slime in your crisper? There’s a convenient way to get your greens, fruits and veggies and fiber, not to mention the optimal alkalizing nutrients you need for healthy pH balance, without waste! Peak Organic Alkalizing Greens™ is a delicious drink powder that’s specially formulated with organic superfoods and super nutrients that makes eating organic and eating healthy super easy. Click here to get yours today!
Sources:
- Beyond the garnish: Will a new type of produce get the microgreen light? — EurekAlert!
- What are Microgreens, and Why Should You Care? — Urban Cultivator.
- How to Grow Microgreens — Gardener’s Supply Company.
- How Can I Tell a True Leaf From a Cotyledon? — SFGate.
