Introduction
If you’ve been keeping up with the latest health trends, then you’ve probably heard of microgreens—tiny plants that are packed full of flavor and nutrition. But what exactly are microgreens, and why should you consider adding them to your diet? Read on to learn more about microgreens and how to incorporate them into your meals.
What Are Microgreens?
Microgreens are young vegetable greens that are harvested just after the cotyledon leaves have developed. They are typically grown from the seeds of vegetables and herbs, including broccoli, kale, radish, arugula, and basil. While they look like sprouts, microgreens differ in that they are grown in soil and require more light than sprouts.
Unlike their mature counterparts, microgreens are harvested at a younger stage, which means they contain higher concentrations of vitamins, minerals, and antioxidants. In fact, one study found that microgreens can contain up to 40 times more vital nutrients than their mature counterparts. For example, red cabbage microgreens were found to contain six times more vitamin E and 69 times more vitamin C than mature red cabbage.
Incorporating Microgreens into Your Diet: A Step-by-Step Guide
Now that you know what microgreens are and why you should include them in your diet, let’s look at how to actually incorporate them into your meals.
How to Buy Microgreens
The first step is to find a source of microgreens. If you live in an area with access to farmers’ markets, you may be able to purchase them there. You can also buy microgreens online or from specialty stores. Be sure to check the packaging for the expiration date to ensure you’re getting the freshest possible product.
How to Store Microgreens
Once you’ve purchased your microgreens, it’s important to store them properly. The best way to do this is to keep them in an airtight container in the refrigerator. This will help preserve their freshness and flavor. You can also wrap them in a damp paper towel and store them in a plastic bag for up to a week.
How to Prepare Microgreens
When you’re ready to use your microgreens, give them a good rinse before using them in your dishes. This will help remove any dirt or debris that may be present. Then, you can chop or tear the microgreens as needed for your recipe.
How to Make Microgreens Part of Your Everyday Eating Habits
Now that you know how to buy and prepare microgreens, let’s take a look at some easy ways to add them to your meals.
Adding Microgreens to Salads
One of the easiest ways to incorporate microgreens into your diet is by adding them to salads. Whether you’re making a traditional green salad or a fruit salad, the addition of microgreens can give your dish a nutritional boost. Simply toss a handful of microgreens into your salad for a pop of color and flavor.
Using Microgreens As a Garnish
Another great way to enjoy microgreens is to use them as a garnish. Sprinkle a few microgreens on top of your favorite dishes, such as soups, stews, tacos, and omelets, for a touch of flavor and color. You could even try using microgreens as a pizza topping.
Adding Microgreens to Smoothies and Juices
Smoothies and juices are another delicious way to incorporate microgreens into your diet. Simply blend a handful of microgreens into your favorite smoothie or juice recipe for an extra dose of nutrition. This is a great way to get your daily servings of fruits and vegetables without even having to taste them!
The Benefits of Adding Microgreens to Your Meals
In addition to being incredibly tasty, adding microgreens to your meals can provide a wide range of nutritional and health benefits.
Nutritional Benefits
As mentioned earlier, microgreens are packed with vitamins, minerals, and antioxidants. According to a study published in the journal Food Chemistry, microgreens can contain up to 40 times more vital nutrients than their mature counterparts. These nutrients can help support overall health and wellness.
Health Benefits
Studies have also shown that the high levels of antioxidants present in microgreens can help reduce inflammation and protect against chronic diseases, such as heart disease and cancer. Additionally, the fiber in microgreens can help support healthy digestion and regularity.
Recipes for Cooking with Microgreens
Ready to start cooking with microgreens? Here are some simple recipes to get you started.
Microgreen Salad Recipes
One of the easiest ways to incorporate microgreens into your diet is by adding them to salads. Try this simple recipe for a delicious microgreen salad:
Ingredients:
• 2 cups of mixed microgreens
• 1/4 cup of chopped tomatoes
• 1/4 cup of diced cucumbers
• 1/4 cup of crumbled feta cheese
• 2 tablespoons of olive oil
• 1 tablespoon of balsamic vinegar
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine the microgreens, tomatoes, cucumbers, and feta cheese.
2. Drizzle with olive oil and balsamic vinegar and season with salt and pepper to taste.
3. Toss to combine and serve immediately.
Microgreen Wrap Recipes
Wraps are another great way to enjoy microgreens. Try this flavorful wrap recipe for a quick and easy meal:
Ingredients:
• 4 whole wheat tortillas
• 1/4 cup of hummus
• 1/4 cup of shredded carrots
• 1/4 cup of sliced cucumbers
• 1/4 cup of chopped tomatoes
• 1/4 cup of microgreens
• Salt and pepper to taste
Instructions:
1. Spread each tortilla with hummus.
2. Top with carrots, cucumbers, tomatoes, and microgreens.
3. Season with salt and pepper to taste.
4. Roll up the wraps and serve.
Microgreen Stir Fry Recipes
Stir fries are an easy and delicious way to pack in the nutrition. Try this flavorful stir fry recipe for a simple yet satisfying meal:
Ingredients:
• 2 tablespoons of olive oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 bell pepper, chopped
• 2 cups of mixed vegetables
• 2 cups of cooked brown rice
• 1/4 cup of soy sauce
• 1/4 cup of microgreens
• Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the bell pepper and vegetables and cook until tender, about 8 minutes.
4. Add the cooked rice and stir to combine.
5. Add the soy sauce and microgreens and season with salt and pepper to taste.
6. Cook for another 5 minutes, stirring frequently, until the microgreens are wilted.
7. Serve hot.
Simple Ways to Add Microgreens to Your Plate
If you’re looking for even more ways to add microgreens to your meals, here are some simple ideas:
Sprinkle Microgreens on Top of Dishes
Sprinkling a handful of microgreens on top of dishes, such as soups, stews, tacos, and omelets, is a great way to add flavor and nutrition. Plus, it’s a fun way to add a pop of color to your plate.
Use Microgreens As a Pizza Topping
Pizza is always a crowd-pleaser, and microgreens make a great topping. Try adding a handful of microgreens to your favorite pizza recipe for an extra boost of nutrition and flavor.
Include Microgreens in Sandwiches
Sandwiches are another easy way to enjoy microgreens. Simply add a handful of microgreens to your favorite sandwich for an extra dose of flavor and nutrition.
Conclusion
In summary, microgreens are tiny plants packed full of nutrition and flavor. Not only are they a great source of vitamins, minerals, and antioxidants, but they’re also incredibly versatile and can be incorporated into a variety of dishes. From salads and wraps to smoothies and stir fries, adding microgreens to your meals is a great way to boost the nutrition content and overall flavor of your dishes.
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