Understanding Microgreens and Their Nutritional Benefits
Microgreens, a staple ingredient among many chefs and health enthusiasts, are young vegetables. Even though these small-scale greens are a couple of inches tall, they offer an aromatic taste and intense color to uplift dishes’ palatability.
Microgreens are packed with nutrients. As reported by the Department of Agriculture’s Agricultural Research Service, microgreens like red cabbage, cilantro, garnet amaranth, and green daikon radish contain nutrients up to 40 times higher than their mature counterparts.
These tiny greens also offer variety. You can select from a range of microgreens such as broccoli, beet, radish, mustard, sunflower, to name a few. Each lends a different flavor and nutritional profile to dishes.
Selection and Storage
Choosing the best microgreens begins at the grocery store or farmer’s market. Look for greens that are fresh, vibrant, and crisp. Wilted or brown leaves indicate that the greens are past their prime.
Microgreens tend to have a short shelf life because of their delicate nature. Immediately refrigerating them in a well-sealed container helps extend their freshness. For prolonged storage, wrapping them in a damp paper towel before refrigeration can also be beneficial.
Basic Microgreen Recipes
The versatility of microgreens allows them to be used in multiple culinary applications. Whether it’s in your breakfast omelet or an evening cocktail, here are some simple microgreen recipes to get you started.
Microgreens Salad
One of the simplest and most common uses for microgreens is in salads. They add a strong flavor and a nice crunch.
Ingredients:
• Assorted microgreens – 2 cups
• Cherry tomatoes – 1 cup
• Cucumber – 1c thin-sliced
• Olive Oil – 2 tablespoons
• Lemon Juice – 1 tablespoon
• Salt and Pepper
Method:
1. Mix the microgreens, cherry tomatoes, and cucumber in a bowl.
2. In another bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss lightly.
Microgreens Smoothie
Adding microgreens to your morning smoothie is a great, refreshing way to kick-start your day.
Ingredients:
• Assorted microgreens – 1 cup
• Banana – 1
• Almond milk – 1 cup
• Green apple – 1
• Chia seeds – 1 tablespoon
Method:
1. Add all the ingredients to a blender and blend until smooth.
Microgreen Pesto
Pesto is a versatile sauce that works well with microgreens, providing an extra tang and nutrient boost.
Ingredients:
• Basil microgreens – 2 cups
• Garlic cloves – 3
• Olive Oil – 1/2 cup
• Parmesan cheese – 1/2 cup
• Pine nuts – 1/4 cup
• Salt and pepper
Method:
1. Combine microgreens, garlic, and pine nuts in a food processor and pulse until finely chopped.
2. Add olive oil and process until smooth.
3. Stir in the cheese, then season with salt and pepper.
Cooking with Microgreens
Microgreens require a light touch when it comes to cooking. The heat can drain them of their nutrients and distinct flavors. Thus, it’s preferable to use microgreens as a finishing touch on dishes rather than as an ingredient in the cooking process.
For instance, use them as a garnish on soups or stews, add them to sandwiches, burgers, and pizzas, or incorporate them into dips and dressings. They can also enhance the visual appeal and taste of various egg dishes or be blended into smoothies and juices.
Safety Concerns
As with all produce, it’s important to wash microgreens thoroughly before use to remove any dirt or bacteria. Checking for any signs of mold or an off smell is also crucial as these can indicate that the greens are no longer safe to consume.
Embracing a Microgreen Lifestyle
Incorporating microgreens into your meals is not just about flavors and nutrients. These tiny greens can make your dishes look more appealing and gourmet-like. Also, they are easy to grow at home, offering you an eco-friendly way to elevate your home cooking.
Microgreens are just beginning to gain traction in the home cooking scene, but with their nutritional punch and versatility, they are becoming a part of the culinary landscape. So the next time you spot microgreens at your local farmer’s market, stock up – your taste buds and health will thank you!
