The appearance of miniature leafy vegetables is not the only reason they are increasing in popularity among gardening professionals, chefs, and consumers. It turns out that microgreens are a robust superfood filled with an enormous amount of energy, nutrients, and antioxidants.

The miniature veggies and herbs have the amazing ability to pack up a lot of flavour in a small amount and can be used to create texture or to give a final touch to a dish. With a plethora of nutritional benefits and distinctive taste, microgreens definitely deserve a place in your home garden and your diet.

What Are Microgreens?

Microgreens are the young seedlings of a variety edible vegetables or herbs, harvested less than two weeks after germination. During this period, also known as the cotyledon growth stage, the first set of leaves sprout, but the root system and the leaf structure are not fully developed. As the name suggests, they are pretty small in size – only one to three inches of height. Popular microgreens include kale, radish greens, onions, watercress, cabbage, broccoli, amaranth, and arugula and herbs such as basil, cilantro, parsley, chervil, and chives. What is unique about these tiny plants is that they have a stronger and more condensed taste than the mature plants.

Microgreens Vs. Sprouts

In the recent years microgreens have become a good alternative to sprouts for various reasons. Both microgreens and sprouts pack a powerful punch with an abundance of flavor and nutrients. The two differ in their planting method and therefore in their nutrient value. Unlike sprouts that are grown using only water, microgreens require soil. As they grow, microgreens absorb minerals from the soil and undergo more photosynthesis than sprouts, increasing their nutritional content. The young seedlings are more developed than sprouts and thus have slightly higher fiber content. Lastly, there have been fatal outbreaks of  antibiotic-resistant E-coli  traced back to sprouts. These factors give microgreens a considerable competitive advantage over sprouts.

Nutritional Content of Microgreens

Leafy vegetables are rich in beta-carotene as well as calcium and iron. Dark green leafy plants such as chard and kale are also high in lutein and zeaxanthin. Below, you can find the nutritional information for some of the most popular microgreens.

Red Cabbage Micros

• Highest levels of vitamin C – a 100-gram portion contains 147 mg of vitamin C or 245% of the daily value vs. 57 mg in an equal-sized serving of mature raw red cabbage
• Microgreen red cabbage contains 69 times more vitamin K than the mature plant
• The microgreen version has 40 times more vitamin E than the fully-grown red cabbage

Cilantro Microgreens

• Higher concentrations of carotenoids than the mature herb
• Higher levels of lutein, violaxanthin, and zeaxanthin
• The microgreen version contains 3 times more beta-carotene

Garnet Amaranth

• Contains the highest amount of vitamin K1 compared to other microgreens and its matured counterpart

Green Daikon Radish

• Has the highest levels of vitamin E compared to other microgreens and its fully-grown counterpart
• A small amount of daikon radishes can cover your daily need of vitamin C (the recommended allowance for adults is 15 mg)

Lettuce Seedlings

• Has the highest antioxidant capacity among the microgreens, especially seven days after germination
• Has the highest amounts of health-promoting phenolic compounds

Sunflower

• The microgreen consists of 24% to 30% protein

What Does This Mean for You?

Judging by the nutritional information of these selected microgreens, there are plenty of reasons to incorporate them into your diet. They are a good source of vitamin C – a powerful antioxidant that helps protect your body from the negative impact of the free radicals. Beta-carotene reduces the risk of eye diseases and cancer, while Vitamin K plays an important role for maintaining strong and healthy bones.

It’s hard to get the required amount of vitamins and minerals you need every single day, but eating microgreens can provide a quick and easy way to do it. If you are interested in adding more microgreens into your menu, you have two options – you can either purchase them or grow them yourself. Luckily you don’t need the service of expert gardeners for this project.

Growing Microgreens

These tiny plants take far less time to grow than regular greenery and are ready for harvest within 7 to 10 days. In comparison, their mature counterparts require 10 weeks.Keep in mind that once you cut them in their early stage, the tiny greens will not continue to grow and you will need to start all over again. Microgreens are pretty easy in terms of planting and gardening because they require minimal sunlight and space. You can grow these tender and tiny greens in your kitchen or in a windowsill.

Keep in mind that once you cut them in their early stage, the tiny greens will not continue to grow and you will need to start all over again, but microgreens are pretty easy in terms of planting and gardening because they require minimal sunlight and space. You can grow these tender and tiny greens in your kitchen or in a windowsill.

Another benefit of home-grown microgreens is that they are not exposed to as many pollutants as commercially offered varieties. Since it’s up to you to determine the gardening conditions, such as the type and quality of soil and the exposure to pesticides, you will have toxin-free and healthier microgreens.

Growing your own microgreens provides you with easy access to fresh and delicious mini vegetables ready for use. For more gardening ideas, be sure to read the City Garden Blog.

Further Reading:

• Detox Cheap and Easy Without Fasting – Recipes Included
• Five Reasons for Sprouting at Home
• Your Guide to Root Vegetables – Health Benefits, Recipes, and More
• Five Awesome Organic Foods that Pack More Punch than Supplements

Sources:

• European Disease Detectives Zero In On Fenugreek As E. Coli Source -National Public Radio – Public Health News
• Beta-Carotene -Wikipedia

How many of these nutrient dense foods have you incorporated into your diet?

Seaweed

Vegetables that are found in the sea contain essential omega 3 fatty acids, which can be great for your body. From combatting heart disease to strengthening your bones, the calcium, zinc and iron packed into seaweed will boost your day-to-day fitness – as well as keep your body healthy over longer periods of time. Seaweed is commonly used as an addition to sushi but, if you’re looking for other ways to get it into your diet, there are plenty of exciting recipes to try out – including some delicious snacks!

Recipe Idea: Seaweed Crisps

Ingredients

• 12 nori seaweed sheets
• ¼ cup of water
• 2 cloves of garlic
• 1 tbsp. sesame oil
• Salt and pepper to taste

Instructions

Preheat the oven to 275°F/140°C. Place nori seaweed sheets on a baking tray and sprinkle with water, adding another layer of nori each time. Use scissors to cut the sheets into your preferred shapes and sizes. Mix the garlic and sesame oil together in a bowl – adding salt and pepper to taste. Gently rub the mixture across the seaweed crisps and bake for around 20 minutes for a delicious snack you can enjoy any time of the day.

Coconut Oil

Many people are put off from incorporating coconut oil into their diets because they’re concerned about the calories it contains, but not all calories are created equal. By restricting your intake, you could be depriving your body of essential nutrients found in more calorific foods. Coconut oil can be used for just about anything. From adding it to a stir-fry to give your noodles an extra kick to injecting some flavour into your chicken satay, the options are limitless.

Recipe Idea: Protein Pancakes

Ingredients

• 1/2 banana
• Handful of blueberries
• 30g oats
• 1 tbsp. coconut oil
• 2 tbsp. flaxseed
• 1 tsp peanut butter
• 1 tbsp of water

Instructions

Chop up the banana and add the flaxseeds, peanut butter, water and oats to a mixer and blend until creamy. Set your frying pan to medium heat and add the coconut oil. Pour in the mixture and cook for one minute on each side. Serve with blueberries for a quick, easy and protein-packed breakfast.

Chia Seeds

Noted as being one of the most healthy foods around, chia seeds are packed with fibre, fat, and protein – among many other healthy nutrients. Like blueberries, chia seeds contain antioxidants, which help to fight off diseases. If you’re looking for healthier after-dinner options, try baking some flapjacks and adding pumpkin and chia seeds for a delicious dessert alternative.

Recipe Idea: No Cook Peanut Butter Dip

Ingredients

• 1 pot Greek yoghurt
• 2-3 tbsps. peanut butter
• 2 tbsps. chia seeds
• 2-3 tbsps. honey

Instructions

Pour Greek yoghurt into a bowl and mix in peanut butter and honey, adding chia seeds as you go. Serve with fruit and use as a dip for a tasty after-dinner treat.

Açai Berries

When it comes to antioxidants, berries are among the best foods around. Açai berries are packed with fibre that’s proven to aid digestion. These berries also contain oleic acid, which is a healthy fat thought to combat heart disease. Açai berries are highly perishable – but you can mix them with other fruits to make tasty juices or shakes, which you can refrigerate.

Recipe Idea: No Cook Açai Berry Truffles

Ingredients

• ½ cup dried açai powder
• 1 tbsp. almond butter
• 2 tbsp. cacao powder
• 2 tbsp. palm sugar
• 1 ½ tbsp. coconut oil
• 8 dates
• 1 small plate of desiccated coconut

Instructions

Add all of the ingredients to a blender and mix until you’re left with a doughy texture. Roll individual balls to a size of your choice and refrigerate. Once chilled, roll in a plate of desiccated coconut to dust and serve as a decadent dessert.

Avocados

Loaded with nutritional values, the avocado has a number of proven health benefits. Avocados are packed with vitamins K, C, and E – among others – and are extremely low in saturated fat. Avocados are an acquired taste – but try mashing up a ripe avocado and mixing in lemon juice and black pepper to make a tasty dip for your snacks.

Recipe Idea: Avocado Baked Eggs

Ingredients

• 1 avocado
• 2 eggs
• 1 tbsp. chives
• Salt and pepper to taste

Instructions

Preheat the oven to.425°F/220°C. Half the avocado and remove the pit. Place both halves into oven-proof bowls and crack an egg into each half. Bake for around 15 minutes. Finely chop the chives and sprinkle on top, adding salt and pepper to taste, for a healthy, hearty breakfast.

Staying healthy doesn’t have to be about implementing strict diets or spending all of your time in the gym. By mixing some superfoods into your daily diet, you can put your body on the path to a healthier 2016.

Recommended Reading:

• 35 Things You Could Do With Coconut Oil – From Body Care toHousehold
• Detox Cheap and Easy Without Fasting – Recipes Included
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
  
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula