Microgreens may be eaten fresh or cooked and are simple to incorporate into any meal. Even when cooked, microgreens are an essential source of nutrients our bodies need. Include microgreens in your meals like smoothies, salads, wraps and more to indulge in the benefits.
Continue reading this article to discover more about how to consume microgreens to gain every nutritious advantage.
Can You Cook Microgreens?
Microgreens are classified as living food by scientists. They are rich in essential life force nutrients since they contain vitamins, minerals, amino acids, oxygen, and living enzymes.
They also have higher concentrations of nutrients and health-promoting micronutrients than mature equivalents. According to the most widely regarded scientific study, microgreens have more than 5 and 40 times.
To Heat or Not to Heat Microgreens?
Some nutrients are lost when you boil microgreens, but the bacteria and viruses that might make you sick are killed.
Many germs that cause food poisoning are killed when food is cooked at 167°F (75°C) or above.
When comparing microgreens to their cooked counterparts, microgreens have three times the amount of nutrients.
Even if you cook these microgreens for 5 minutes in a soup pot at 140-180°F, you’ll get at least 80-85% of the nutritional value.
Do not worry if part of that value is lost when your microgreens are heated. Microgreens have 200 times the amount of nutrients as cooked green veggies!
How To Cook Microgreens?
Microgreens may be cooked in various ways, including baking, boiling, using broth, and stir-frying.
Microgreens may be cooked the same way as any other vegetable at home.
You can also quickly get microgreen cooking recipes online by searching for “microgreen recipes” on Google.
Popular Ways To Eat Microgreens.
Microgreens in Salads.
When eaten raw, all microgreens are at their best. You can keep them fresh and crisp by avoiding the heat while still preserving the delicate flavour character that each of these little powerhouses is known for.
When you consider that any heating procedure depletes part of the nutrients, there are plenty of reasons to choose the raw food route for microgreens. The sunflower shoot is a green that does exceptionally well when left uncooked. This tiny citrusy green adds a burst of colour to salads.
Microgreens in Sandwiches and Wraps
All things portable are, of course, another raw choice. Microgreens are a fantastic way to add a punch of flavour and nutrition to any sandwich or wrap, whether made with tortillas, pitas, or gluten-free bread.
Radish greens are particularly fascinating since they add a spicy touch to the meal.
Cooking with Microgreens
Cooking brings out the best in some of these greens. At the same time, others must be thrown in at the last possible moment. A good example is radish sprouts.
Others can withstand a small amount of heat. Stir fry meals can benefit from the inclusion of microgreens. If you aren’t a vegetarian, they also work great in other meals like spaghetti with fresh spring vegetables and pancetta.
Microgreens in Juices and Smoothies.
Any microgreen, it may be claimed, would be suitable for juicing or smoothies. To a citrus-based drink, add some peppery radish greens. Why not, right? Wheatgrass is considered the most popular microgreen.
Wheatgrass has been employed by individuals seeking maximum health through juicing for a long time. Many people find that adding this to a blend of other items helps soften the bitter green flavour and provides a nutrient-dense boost.
You can consume wheatgrass juice on its own or make a pleasant drink by mixing one part juice with three parts water. On the other hand, wheatgrass may be used in almost any smoothie or juice recipe.
Microgreens in Baking.
Microgreens can be baked in a variety of ways. Sunflower sprouts can be used in place of spinach in quiche or spanakopita. They’ll provide a dimension of taste that spinach can’t match, and they’ll be stunning to look at. Toss a few radish sprouts into a summer fruit pie if you’re feeling very daring.
Uniquely, the hint of spice will balance out the sweetness of the berries.
Microgreens in Nutritional Shakes
If you want to live healthily, having a clamshell of microgreens that you can grab and put in nutritional smoothies every morning or day will assist. When compared to mature plants, certain microgreens cultivars have been shown to contain up to 40 times the nutritional content.
Other Uses For Microgreens
Microgreens can also be featured in Wraps, Sushi, Stir-fries, Soups, Tacos, and meat meals. Microgreens are tasty and adaptable and may be used in various dishes. Yes, they make potent and delectable garnishes, but they are far more than that.
Almost any dish may benefit from a garnish of microgreens. They’re great on pizzas, soups, curries, omelettes, stir-fries, spaghetti, and other hot foods.
Combine arugula, pea shoots, sunflowers, and beets with a few varieties of microgreens for a bright and appetizing salad that’s plenty of nutrients on its own!
When cooking or cultivating microgreens, you should constantly be curious and adventurous. Remember that microgreens are a way of life and a rewarding journey.
Different Types of Microgreens.
Many different types of seeds can be used to develop microgreens.
Seeds from the following plant families are used to make the most popular varieties:
- Cauliflower, broccoli, cabbage, watercress, radish, and arugula are all members of the Brassicaceae family.
- Lettuce, endive, chicory, and radicchio are all members of the Asteraceae family.
- Dill, carrot, fennel, and celery belong to the Apiaceae family.
- Garlic, onion, and leek are all members of the Amaryllidaceae family.
- Amaranth, quinoa, Swiss chard, beet, and spinach are all members of the Amaranthaceae family.
- The Cucurbitaceae family. Cucumber, melon, and squash
Microgreens can also be grown from cereals like rice, oats, wheat, corn, barley, and legumes like chickpeas, beans, and lentils.
Microgreens have a wide range of flavours, ranging from mild to spicy, mildly sour to bitter, depending on the type. Their flavour is generally described as robust and intense.
Hi, I’m John Stephens, chief editor and writer for Totalgardener.com. I’ve been gardening and raising animals for over 15 years starting with a small backyard plot in Northern Virginia where I grew corn, potatoes, squash, and using a high mulch technique called the Ruth Stout Method. I also raised ducks and small mammals for meat and eggs in a movable pen similar to the ones used by Joel Salatin. I later moved to Colorado where I experimented with growing greens using aquaponics inside. I eventually added a microgreens setup and home sprouting operation. I’m excited to share everything I’ve learned plus more from the other local gardening and animal raising experts I know.