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You’ve probably heard the phrase “The bigger, the better.” And while it may be true in many cases, it definitely isn’t when it comes to vegetables! Microgreens are the teeny tiny versions of many herbs and vegetables, and they actually contain more nutrients than their full-grown counterparts. Read on to learn a little more about these little plants and the “big” nutrition that they offer!

What Are Microgreens?

So what exactly are microgreens? Microgreens are the seedlings of various herbs and vegetables that are harvested 1-3 weeks after planting. They are not to be confused with sprouts, however. Sprouts are newly grown seeds that are harvested before they develop the first true leaves of the plant. Microgreens, on the other hand, are picked later than sprouts, which allows them to develop those first true leaves. This distinction is crucial because it highlights how microgreens have a more complex structure and nutrient profile than their earlier counterparts.

Microgreens can come from a range of plants, including herbs such as basil, cilantro, and parsley, as well as vegetables like radishes, kale, and beets. Each type not only has its own unique flavor but also its distinctive nutritional benefits. As you explore the different varieties of microgreens, you’ll discover a wealth of flavors and textures that can elevate any dish.

All About Nutritional Benefits

According to registered dietitian Kayla Kopp, microgreens offer a significant nutritional advantage—lots of flavor and much more concentrated nutrients compared to full-grown plants. Depending on the variety, microgreens could have anywhere from 4-40 times more nutrients than that found in mature leaves. This impressive concentration of nutrients is mostly attributed to two main factors: the young age of the plant and the early stages of photosynthesis.

When microgreens begin their growth process, they are rapidly absorbing water and nutrients from the soil, while also converting sunlight into energy. This intense growth phase allows them to pack in vital vitamins, minerals, and antioxidants. Some common microgreens such as arugula may be particularly high in vitamin C, while others like mustard greens can be a rich source of vitamin K. Various studies indicate that these young plants are also high in phytonutrients, which can offer anti-inflammatory benefits and play a role in disease prevention.

The Science Behind Microgreens

Recent research into microgreens has supported the idea that these tiny greens can make a big difference in your diet. A published study found that microgreens contain a higher amount of vitamins and phytonutrients than mature plants. For example, microgreens of broccoli, peas, and radishes are noted for having high levels of vitamins C, E, and K, along with other essential nutrients.

Due to their concentrated nutrient levels, incorporating microgreens into your meals can significantly boost your overall nutrient intake without significantly increasing calories. This makes them an excellent choice for individuals looking to enhance their diet, especially those who may be trying to lose weight or improve certain health markers.

Versatility in the Kitchen

One of the joys of using microgreens is their versatility in various culinary applications. Depending on the variety you choose, the flavor can range from peppery to sweet or earthy. This means they can complement various dishes beautifully.

Salads

Microsalad mixes, which often combine several types of microgreens, can serve as the centerpiece of a fresh salad. The flavors can be balanced with dressing, nuts, or even cheese. For instance, a mix of radish and arugula microgreens with a light lemon vinaigrette can add an exciting twist to your typical garden salad.

Smoothies and Juices

Microgreens can be easily blended into smoothies for an added nutrient boost. Their subtle flavors usually go unnoticed in the mix, allowing you to create a nutrient-dense smoothie without compromising on taste. Pairing microgreens with fruits like bananas and berries, along with a splash of almond milk, creates a delicious drink that packs a health punch.

Sandwiches and Wraps

Adding microgreens to sandwiches or wraps can enhance not only the nutritional value but also the overall taste and texture. They can be used instead of lettuce, providing a more flavorful alternative. For instance, a sandwich filled with avocado, turkey, and a layer of spicy mustard microgreens will surely become a new favorite.

Garnishes

Microgreens also work fantastically as garnishes. Their vibrant colors and delicate shapes can elevate the presentation of a dish. They can be sprinkled on soups, pasta, or even bruschetta to add a dash of visual appeal and flavor without the need for heavy sauces.

Where to Find Microgreens

One of the best places to find locally grown microgreens is at a local farmer’s market. These markets often have a variety of microgreens that you won’t find in grocery stores, and purchasing from local growers supports sustainable farming practices. You can check out the Fill Your Plate website for information on locating a farmer’s market near you.

In addition to farmer’s markets, many grocery stores now carry a range of microgreens in their produce sections. You can also consider growing your own at home. Microgreens are relatively easy to grow, requiring little space and minimal equipment. Kits are available for beginners that provide everything needed to start, including seeds, soil, and containers.

Growing Microgreens at Home

If you’re interested in growing microgreens at home, here’s a simple guide to get you started:

1. Choose Your Seeds: Some popular microgreens seeds include basil, cilantro, radish, and kale. You can find these seeds online or in gardening stores.
2. Gather Supplies: You will need shallow trays (such as seedling trays), potting soil, and a spray bottle for watering.
3. Planting: Fill the trays with a thin layer of potting soil, then lightly sprinkle the seeds on top. Cover the seeds with a thin layer of soil.
4. Watering: Use a spray bottle to mist the seeds and soil without soaking them. Keep the soil moist but not soggy.
5. Light: Place the trays in a sunny spot or under grow lights. Microgreens need about 12-16 hours of light a day for optimal growth.
6. Harvesting: After 1-3 weeks, when the seedlings have developed their first true leaves, use scissors to cut the microgreens just above the soil line.

The Environmental Impact

Growing microgreens is not only a healthy choice for you but also for the environment. These tiny greens require significantly less water and energy compared to traditional crops. Additionally, because they grow quickly, they can be cultivated year-round, which reduces the need for long-distance transportation associated with many fruits and vegetables.

The rise of microgreens is part of a broader movement toward more sustainable and responsible eating. By incorporating more plant-based foods into our diets and choosing locally sourced produce, we can contribute to a healthier planet.

Conclusion

Microgreens may be small, but their contributions to our health and culinary experiences are nothing short of remarkable. With their concentrated nutrient profiles, diverse flavors, and versatility in the kitchen, it’s easy to see why they are becoming a favorite among health enthusiasts and chefs alike. Whether you choose to buy them from local markets or grow them at home, consider adding these tiny powerhouses to your diet.

As we continue to explore nutrition and ways to enhance our health, microgreens remind us that sometimes, the smallest changes can have the most significant impacts. So why not give them a try in your next meal? Your body—and your taste buds—will thank you!

By Heide Kennedy, Arizona Farm Bureau Communication Intern