What are Microgreen?
Mircrogreens, which are also known as “vegetable confetti”, are baby plants which are harvested between 10 and 14 days from seeding. They are young edible seedlings of beans, herbs, grains, and vegetables. They are sometimes confused with sprouts because they are tiny and perfect. They are easily available from shops and can be grown anywhere even at home using vegetables seeds, grains, or herbs. Microgreens are loaded with nutrients and vitamins, because of which they are also known as the powerhouse of natures multivitamins. They are also known as living foods because they are organic and very close to nature.
How do you grow them? (Hydroponic and in soil)
Mircogreens are an amazing source of nutrients. They are very easy and fun to grow, whether indoors or outdoors. People who are interested in kitchen gardening, grow microgreens in their kitchen window ledges. We can harvest mircogreens in 2-3 weeks. Microgreens can be grown in soil or hydroponic environment. Microgreens which are grown using in soil and hydroponic methods have high nutritional values.
Growing microgreens in soil requires soil and ample amount of sunlight. Sattvic foods, such as peas, sunflower, beets, cilantro, lentils, beans and others are grown in soil. Sattvic foods are very simple and should be grown organically using extremely rich fertile soil.
In Hydroponic method, a good sunlight is needed to grow microgreens. Instead of soil, mineral nutrient solutions in water is used to grow microgreens. This method is excellent for indoor or kitchen gardening. A few microgreens which are grown hydroponically are, lettuce, spinach, bell peppers, cucumbers, and strawberries.
How to add them to your daily diet?
As mentioned earlier, microgreens are powerhouse of natures multivitamin. Adding them into our daily diet will give us daily dose of multivitamins we need. Some of the ways you can incorporate it into your daily diet is:
- Add microgreens into your salad.
- Place microgreens (like lettuce) into wraps for extra crunchy flavor.
- Add microgreens into your smoothies and juices.
- Garnish or sprinkle into any dish you eat.
- Add microgreens into your omelet, sandwiches, pizzas, flatbreads, or rolls.
You can easily incorporate microgreens into your daily life because they are taste enhancer and can be added into any food.
Types of seeds that can be grown for microgreens
– legumes (chickpea, mung beans, lentils), grains (Buckwheat, Amaranth & Wheat), seeds (sunflower), Brassica family (Broccoli, cabbage, Kale. Radish, Watercress, Arugula, Mustard, Kolrabi etc), Herbs (Cilantro, Basil Sorel, Dill, Anise, Mint, Oregano, Sage), Onion family (Chives, Leeks, Onions and Garlic)
My Top 12 Microgreens
Following are my top 12 microgreens:
- Alfalfa
- Broccoli
- Buckwheat
- Cabbage
- Clover
- Fenugreek
- Mung
- Mustard
- Peas
- Radish
- Sunflower
- Watercress
These microgreens contain innumerable benefits. Because they are powerhouse of natures multivitamin, it prevents many diseases and helps to manage weight. They also assist to treat mental and physical health. They have antioxidant property, which helps to remove unstable waste molecules known as free radicals from the body. Broccoli contains phenolic antioxidant and high levels of vitamin E. Lettuce contains carotenoid antioxidants and is high in vitamin A. Each microgreen contains specific antioxidant.
A brief description about each microgreen is given below:
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Alfalfa
This herb is also known as Medicago Sativa. It contains saponins, estrogenic isoflavonoids (e.g., daidzein, genistein), vitamin K, and the amino acid L-canavanine. Alfalfa is highly nutritious and have high nitrogen content in it.
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Broccoli
A branched, green vegetable which has numerous health benefits because it is highly nutritious. It contains fiber, vitamin C, vitamin K, iron, and potassium and helps to prevent cancer, improve digestion, boost immunity and lose weight.
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Buckwheat
A type of grain, pseudo cereal, is gluten-free and contains minerals, protein, and fiber. It is a superfood and helps to improve heart condition and promote healthy weight loss. It also aids to manage diabetes.
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Cabbage
An excellent snack because it has very few calories in it. It has layers of leaf and can be eaten raw in salad. It taste very delicious and crispy.
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Clover
A small fragrant flower herb which has a nutty flavor. They are very easy and quick to grow.
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Fenugreek
A clover like herb, which contains different alkaloids, flavonoids and saponins. It has powerful blend of flavors and is used in medicine and cooking. It is used as an appetite stimulant, and to treat atherosclerosis, constipation, diabetes, dyspepsia/gastritis, fevers, kidney ailments
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Mung
Mung are rich in vitamins, minerals, protein and fiber. They have fewer calories and has numerous health benefits.
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Mustard
Mustard is a broadleaf, cruciferous, cool-seasoned annual oilseed crop produced mostly for the condiment market.
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Peas
Peas are not a vegetable but actually belong from the legumes food category. They are low in calories and low in fat. They are very healthy and nutritious to eat.
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Sunflower
Easily grown in soil only, they are an amazing source of iron and calcium.
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Watercress
Watercress contains high amount of vitamin A, vitamin K, and vitamin C. Besides this, they are an amazing source of folate, calcium, iron and vitamin E.
Reference: https://www.medicalnewstoday.com/articles/316075#benefits
Written By: Syeda Saira
