What are Microgreens?
Micro greens: Tender, tiny, edible greens from the seeds of vegetables and herbs usually harvested at 1 – 3 inches tall with the stem attached.
Microgreens vs Sprouts: Are microgreens the same as sprouts? NO.
Microgreens are grown in a growing medium, with normal air temperature and high light. The end result: baby plants. Sprouts, however, are soaked and germinated in water in a warm, dim environment. Sprouts are just that; sprouted seeds. The growing process is completely different producing completely different end results.
Tiny microgreens, pea shoots, and sunflower shoots are nutritious and delicious. They pack a huge nutritional punch according to a study conducted by Gene Lester, a researcher with the US Department of Agriculture at the University of Maryland, in the summer of 2012.
The researchers looked at four groups of vitamins and other phytochemicals – including vitamin C, vitamin E, and beta-carotene — in 25 varieties of microgreens. They found that leaves from almost all of them had four to six times more nutrients than the mature leaves of the same plant. But there was variation among them – red cabbage was highest in vitamin C, for instance, while the green daikon radish had the most vitamin E.
Microgreens can amplify the texture, flavor and color of a number of dishes. They add flare to soups, salads, sandwiches and wraps and often are used as intricate garnishes for main dishes. They produce strong, complex flavor profiles.
These tender, tiny greens have been a favorite among chefs since the 1980’s. On a recent episode of “Diners, Drive-Ins and Dives”, host Guy Fieri commented “these greens make the sandwich” referring to pea shoots or pea greens as their known in New England. Pea Shoots are the new lettuce!
Now, you too can grow your own microgreens and pea or sunflower shoots right in your home with a Veggie Confetti Farm Indoor Hydroponic Kits. You’ll be harvesting delicious and nutritious food in about 10 days.
Alfalfa: One of the most popular, nutritious and delicious of all sprouted seeds. High in protein, essential amino acids, and eight digestive enzymes; vitamins A, C, B complex ( including B-12), D, E, and K; minerals, iron, phosphorous, calcium, magnesium and potassium; and when exposed to light - high in chlorophyll. Alfalfa sprouts are very tasty, with a sweet nut-like flavor.
Broccoli : High in fiber, low in calories. Rich in vitamins A and C, calcium and potassium. High sulforpane content. Tastes great mixed or alone.
Buckwheat: Rich in protein, iron, calcium, phosphorous, vitamin B complex, vitamin E and large amounts of rutin and bioflavonoids. Rutic acid has a powerful beneficial effect on the arteries and circulatory system. Bioflavonoids work with vitamin C to help detox the body and build the immune system.
Chinese Cabbage: These provide lots of vitamins such as vitamins A and C, minerals and when exposed to light, are high in chlorophyll. Do not sprout for too long or they will taste bitter. Add to coleslaw for a zesty cabbage flavor.
Fenugreek: Contains choline (a fat controller), and are rich in protein, iron and vitamins A, D and C. It is reported to be helpful for digestive disorders, including ulcers. They also act to dissolve mucus in the body when taken as a tea.
Lentil: High in fiber, protein and amino acids, vitamins A, C, and B complex, E, iron, calcium and phosphorous. Lentils sprout well with other seeds.
Mung Bean: High in choline, protein and the amino acid menthionine; vitamins A, B complex, C and E; minerals, calcium, magnesium, potassium and phosphorous; trace elements zinc, chromium and iron.
Radish: High in vitamins A, B-1, B-6 and C, folic acid and pantothenic acids, niacin, potassium, iron, phosphorous and chlorophyll (when exposed to light.)
Red Clover: Resemble alfalfa sprouts and contain many of the same vitamins, minerals and amino acids. They also turn green with chlorophyll when exposed to light.
Red Spring Wheat: Probably the most nutritious, delicious and versatile of all the sprouted grains. High in fiber, protein, amino acids, vitamins A, C, B complex and E, niacin and pantothenic acid. Often used to make wheat grass.
Sunflower Shoots: High in fiber, protein, essential fatty acids, vitamins A, B complex, C, D, and E. They also contain calcium, phosphorous, iron, iodine, potassium, magnesium and the trace elements zinc, manganese, copper and chromium.
Pea Shoots: Vitamins A, B's, C. Folic, Acid, Protein, chlorophyll, niacin, calcium, iron magnesium, potassium
F lax Seed: Potassium, iron, amino acid, antioxidants, dietary fiber, omega 3, fatty acids, ALA, protein.
Kohlrabi: Vitamin B6, C, E, folate, lecithin, chlorophyll, selenium.
Mustard: Vitamins A, C,E, folate, niacin, riboflavin, thiamine, potassium, calcium, copper , iron, magnesium, manganese. zinc.
Carrot: Vitamins A, C, K, potassium, protein, chlorophyll, beta carotene.
Basil: Vitamin A, C, K, magnesium, iron, potassium, calcium, omega 3 and fatty acids.
Cilantro: Vitamin, K, 3x beta carotene, Lutein
Amaranth: Vitamin: A, C, E, K, Lutein, beta carotene, thiamine, niacin, calcium, potassium, iron, manganese, zinc, copper folate.
Kale: Vitamin A, B6,C, K, calcium, potassium, copper, manganese, thiamine, riboflavin, folate, iron, magnesium, phosphorus, low in cholesterol, protein, fiber.
Black Garlic: B1, Iron, calcium, magnesium, potassium protein, zinc