When the seeds of fruits and vegetables develop tiny roots, and their first true leaves start to show they are considered microgreens. They are in between the growth stages of sprouts and baby greens. Microgreens are typically harvested within two to three weeks after they have been planted in soil. Any herb or vegetable seed can be grown to become microgreens, but the most popular ones are cilantro, arugula, radish, basil, beets, broccoli, and kale.
Nutrient Dense
A study conducted by the University of Maryland College of Agriculture and Natural Resources determined that microgreens are more nutrient-dense than their mature plant. Some microgreens show results of up to forty percent more nutrients. The researchers measured vitamins C, E, K, and beta-carotene in twenty-five different varieties of microgreens. Some of the microgreens measured in the study included arugula, basil, cilantro, celery, daikon radish, and red cabbage.
Microgreens are packed full of minerals, antioxidants, and other nutrients such as:
- Vitamin C – is a powerful antioxidant that helps prevent damage done to cells by free radicals. Go for red cabbage microgreens to get the highest vitamin c.
- Vitamin E –Daikon radish microgreens contain the highest amount of Vitamin E. Vitamin E is an antioxidant that helps slow down the aging process of cells and prevents free radicals from causing any damage to cells.
- Vitamin K – Another vitamin heavily found in microgreens is Vitamin K. Vitamin k is responsible for bone and blood health. It is also responsible for blood clotting or coagulating.
- Phytonutrients – Phytonutrients are great for the body because of their anti-inflammatory properties. Phytonutrients are compounds that help protect and increase the longevity of the plant.
- Beta-Carotene – Beta-Carotene is commonly found in carrots and has since been discovered in microgreens according to the study done at the University of Maryland. Beta-carotene is a pigment that is converted into an antioxidant, vitamin A. Vitamin A helps maintain the health of skin, eyes, and vision.
- Enzymes – Microgreens are rich in enzymes that help break down food and aids indigestion.
The high nutrient content of microgreens helps fight against and prevents diseases, lowers your risk of obesity, diabetes, heart disease, and high blood pressure. As you consume microgreens, you will notice increased energy levels, weight loss, and clearer skin. Simply add them to salads, smoothies, or juices. Microgreens go great with sandwiches and pesto as well. Find them at your local farmers market or grow them yourself for convenience and affordability.
The study: https://agnr.umd.edu/news/mighty-microgreen
RECIPE
RAINBOW SPRING ROLLS WITH PEANUT SAUCE
White platter with a row of freshly made Vegan Mango Spring Rolls. Inside is cucumber, radish, red cabbage, rice noodles, cilantro, mango, green onions, and avocado.
Ingredients:
8 Rice spring roll papers
1 Beet, peels and grated
½ Yellow bell pepper, thinly sliced
½ Red bell pepper, thinly sliced
1 Cup shredded carrots
1 bunch of cilantro
½ cup natural peanut butter (I use organic)
1 ½ Tablespoons coconut aminos
2 Tablespoons brown sugar or alternative sweetener like Stevia, to taste
1 Tablespoons lime juice
½ teaspoon chili garlic sauce
¼ Cup water
Hot water to thin
Instructions:
- Add hot water to a shallow dish to cook the rice papers.
- Take one sheet of rice paper and submerge into the hot water for about 20 seconds.
- Once the paper is soft, lay it down on a wooden cutting board and spread it out.
- Add beets, yellow bell pepper, red bell pepper, carrots, and cilantro to the center of the rice paper.
- Fold the bottom of the rice paper over the veggies, then fold in each side and roll up until sealed.
- In a small bowl, add the peanut butter, coconut aminos, brown sugar (or alternative), lime juice, and chili garlic sauce. Whisk together and slowly add in water until the consistency is thick and pourable.
To Your Health,
Patti
