What are Microgreens? Health Benefits and Uses in Your Daily Meals
There are a few reasons microgreens are commonly mistaken for sprouts, and it’s understandable, given the similarities between the two.
Microgreens, however, are not the same as sprouts. Sprouts are eaten immediately after the seeds germinate, while with microgreens, you wait a little longer for the seeds to develop. Plus, with sprouts, you eat the whole plant, whereas, with micro greens, you only eat what’s above ground.
The way the two are grown differs, too.
Sprouts tend to be grown in a jar with water only and require daily rinsing. The range of sprouts is smaller, too – there are only a few varieties of vegetables that can be grown in this way.
On the other hand, microgreens are grown using more traditional methods, using pots and soil, although a more effective, modern approach is to use hydroponic systems. This allows for a better harvest and a more diverse choice of food you can grow.
In fact, because the world of microgreens is so diverse and expansive, and the technology is getting better by the year, almost any green or herb can be grown as a microgreen, so they’re more versatile than sprouts.
So which are better – microgreens or sprouts? We don’t ever want to discourage eating more veggies, so if sprouts are your thing, go for it!
There are a few benefits of growing microgreens, however, that you just don’t see with sprouts.
The biggest difference is the nutritional value. Microgreens tend to have, on average;
What’s more, a much wider variety of veggies can be grown as microgreens and microgreens are low maintenance to grow, so if you’re a beginner to growing veggies, you might find microgreens easier to look after.
Microgreens also offer more versatility in how you eat them, with uses ranging from smoothies to pasta dishes.
Why Eat Microgreens?
Wondering why you should start adding microgreens to your diet? I’m glad you asked! Microgreens are becoming increasingly recognized as tiny nutritional powerhouses. Here are just some of the benefits you’ll enjoy when you start eating microgreens regularly.
Richer flavor
Microgreens might be small in size, but they’re big in flavor! Microgreens can actually offer a more intense flavor than standard-size greens, so you don’t have to use as much in your cooking to get a strong flavor that seriously levels up your salads, sandwiches, and other dishes.
Packed with nutrients
You might think that microgreens – being smaller in size – have fewer nutrients than their larger vegetable counterparts. However this isn’t the case.
In fact, according to some studies, microgreens can have up to 40x the nutrients of their mature counterparts. That means you’re not just getting a colorful and tasty hit when you add microgreens to your meals. You’re getting some serious nutritional bang for your buck.
While their nutritional content obviously varies from plant to plant, you can expect to find potassium, iron, magnesium, copper, and zinc in most microgreens. Vitamins and minerals can sometimes be dampened by cooking, so the fact that microgreens can be eaten raw allows them to retain nutrients better than cooked vegetables.
Health benefits
Just like their mature counterparts, eating microgreens offers plenty of health benefits for people of all ages. Eating microgreens has been linked to a reduced chance of developing multiple diseases and long-term health issues.
Have you ever felt that a meal you cooked didn’t look as beautiful as it tasted? Whether you run a restaurant, cook regularly for friends and family, or love to immerse yourself in the experience of a beautifully presented meal, adding microgreens to a dish is one of the best ways to give it a colorful edge.
Sustainability
Interested in being more sustainable and helping the environment grow? Did you know that growing microgreens can actually help you become more sustainable?
The more we eat in-season foods that are grown locally, the less food has to be flown in or imported from afar, which significantly reduces your food’s carbon footprint. By growing microgreens at home, you’re helping not just your health but the planet’s health, too.
Improve skin
Many people spend thousands of dollars a year on skincare to achieve that youthful, glowing look. I bet you didn’t know that introducing microgreens to your diet alone can make a big difference to the texture and health of your skin!
Microgreens are high in polyphenols and antioxidants, which help your skin to produce the collagen that keeps your skin smooth and elastic.
How to Eat Microgreens
One of the main advantages of microgreens is their versatility. They can be used as a garnish or to add flavor or a nutritional punch to dishes. Here are just some of the ways I like to eat microgreens – but the beauty of these tiny nutritional powerhouses is you can make your own.
As a garnish for salads, soups, sandwiches, and pasta dishes.
Mixed with parmesan cheese (tofu for vegans), basil, olive oil, and garlic to make pesto.
To add flavor or nutritional value to a green smoothie alongside ingredients such as spinach, banana, and spirulina.
To add flavor and a pop of color to an omelet.
As an alternative to lettuce or rocket in a wrap, burger, or sandwich.
As a side to a piece of meat, fish, or vegan protein.
Sprinkled over tacos for a pop of color and flavor.
To garnish hummus and other dips.
Sprinkled on top of avocado toast.
The best part is there are no rules when it comes to microgreens. Simply eat them to add texture, color, or taste to meals you already enjoy.
If nutrition is a key concern, you might also want to consider pairing microgreens with other foods for a powerful vitamin hit. Coupling high-iron microgreens with vitamin-C-rich foods (that help encourage healthy iron absorption within your body), for example, is a great way to ensure you’re meeting your nutritional needs.
Can I Grow Microgreens at Home?
Here’s the good news. You absolutely can grow microgreens at home! No more trawling through your local garden centers and grocery stores to find microgreens for your meals.
Instead, you can grow your own microgreens at home and enjoy these tiny nutritional powerhouses’ health benefits (and general cuteness).
Growing your own microgreens gives you a sense of pride and satisfaction in the foods you’ve grown and helps you be more self-sufficient and eco-friendly.
I want microgreens to be accessible for even the most inexperienced gardeners, so I created Our Tiny Garden’s microgreen growing kit.
The process couldn’t be easier. You simply fill your grow kit with water, assemble it, uncover the kit after 3-4 days, and start eating your microgreens as early as a week!
Ready to get started? Visit our online store to get your hands on one of these foolproof kits.
