What are Microgreens | Lee's Micro Farms

What are Microgreens?

Microgreens are young seedlings of edible vegetables and herbs harvested less than 14 days after germination. Because microgreens are harvested right after germination, all the nutrients they need to grow are there. All of the vitamins and minerals you’d find naturally in the full-grown plant or herb is packed into these tiny versions. They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures. Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

That said, they shouldn’t be confused with sprouts, which do not have leaves. Sprouts also have a much shorter growing cycle of 2–7 days, whereas microgreens are usually harvested 7–21 days after germination, once the plant’s first true leaves have emerged.

Microgreens Pack Nutritional Punch

According to researchers microgreens were four to 40 times more concentrated with nutrients than their mature counterparts. For example, red cabbage microgreens had 40 times more vitamin E and six times more vitamin C than mature red cabbage. Cilantro microgreens had three times more beta-carotene than mature cilantro.

Researchers evaluated levels of four groups of vital nutrients, including vitamin K, vitamin C, vitamin E, lutein, and beta-carotene, in 25 different commercially grown microgreens. The results are published in the Journal of Agricultural and Food Chemistry.

Vitamin C, vitamin K, and vitamin E levels were highest among red cabbage, garnet amaranth, and green daikon radish microgreens. Cilantro microgreens were richest in terms of lutein and beta-carotene.

All of these nutrients are extremely important for the skin, eyes, and fighting cancer and have all sorts of benefits associated with them.

Different Types of Microgreens

Microgreens can be grown from many different types of seeds. The most popular varieties are produced using seeds from the following plant families:

Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish and arugula

Asteraceae family: Lettuce, endive, chicory and radicchio

Apiaceae family: Dill, carrot, fennel and celery

Amaryllidaceae family: Garlic, onion, leek

Amaranthaceae family: Amaranth, quinoa Swiss chard, beet and spinach

Cucurbitaceae family: Melon, cucumber and squash

Cereals such as rice, oats, wheat, corn and barley, as well as legumes like chickpeas, beans and lentils, are also sometimes grown into microgreens. Microgreens vary in taste, which can range from neutral to spicy, slightly sour or even bitter, depending on the variety. Generally speaking, their flavor is considered strong and concentrated.

Dietary tips

As well as adding nutritional content, microgreens can boost color, enhance flavor, and add texture to any dish. People can add microgreens to meals in the following ways:

as a garnish for salads, soups, flatbreads, or pizzas
to add nutritional value to a juice or smoothie
as a side to any main dish
to add flavor and color to an omelet or frittata
as an alternative to lettuce in tacos or a burger or sandwich

Herb microgreens can also add flavor to sweet dishes. People can sprinkle a pinch of mint, for example, on a fruit based mousse or on strawberries with yogurt.

Here are just a few of the many different microgreens that can be grown:

SUNFLOWER:

Great source of protein and an excellent source of vitamins B6, and E, calcium, iron, magnesium, niacin, phosphorus, potassium, and dietary fiber.

FAVA BEANS:

Rich in vitamins B-1, B-6, K, C, folate.
Manganese, selenium, iron, copper, phosphorus, potassium and magnesium.
Fiber, Phytonutrients,
Protein: 28%
Fava beans are 28% protein and just 3% fat!
Eating just 100g of fava beans provides you with 66% of the recommended dietary allowance for fiber.
Rich in phytonutrients such as isoflavone and plant sterols which have been shown to lower cholesterol.
Rich in folate (natural form of folic acid). Just 100g of fava beans provides 106% of recommended folate.
Fava beans contain levodopa, the same chemical in medicines used to treat Parkinson’s disease.
Rich in b vitamins which help metabolize carbohydrates, proteins and fats.
Provide a full spectrum of minerals such as iron, copper, manganese, potassium, selenium, calcium and magnesium.

BUCKWHEAT:

Good source of vitamin B6, iron, calcium, magnesium, chlorophyll, and essential amino acids.

PEAS:

A good source of vitamin C & B6, Thiamin, magnesium, copper, manganese, and an excellent source of potassium.

Speckled Peas:

Vitamins A, B, C and E, Calcium, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, Potassium. Amino Acids

Daikon Radish:

Great protein source and a very good source of vitamins A, B6, C, calcium, iron, magnesium, phosphorus, potassium, and zinc.

Black Oil seed Sunflower:

Great source of protein and an excellent source of vitamins B6, and E, calcium, iron, magnesium, niacin, phosphorus, potassium, and dietary fiber.

Broccoli:

Rich in vitamins K, C, B6, and E, folate, dietary fiber phosphorus, potassium, and magnesium. Broccoli sprouts contain high levels of the cellular detoxifier sulforaphane, which may help to prevent cancer and rejuvenate the immune system.

Wasabi Mustard:

A powerhouse of protein and a great source of vitamins A, B6, and C, calcium, iron, magnesium, phosphorus, potassium, and zinc.