Microgreens 101

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Microgreens are vegetable greens (not to be confused with sprouts) harvested just after the cotyledon leaves have fully developed (and possibly with one set of true leaves). They are mostly used by people focused on nutrition, however, they can also be used as both a visual and flavor component in fine dining. Chefs use colorful microgreens to enhance the attractiveness and taste of their dishes with distinct delicate textures and unique flavors, such as sweet, tangy and spicy. Microgreens are smaller than “baby greens” (e.g. spinach, kale, arugula, radicchio), but harvested later than sprouts (e.g. broccoli, mung bean, soy bean, wheat, and sunflower). Among upscale grocers, they are now considered a specialty genre of greens. Microgreens are great for garnishing salads, soups, sandwiches, pizza, burgers, steaks, tacos, etc. They can also be juiced or used in smoothies to add some additional flavor and nutrition. How you use them is only limited by your own imagination.

 Research on 25 different types of microgreens found that they contained 4 to 40 times more nutrients per weight than their mature counterparts (Xiao et al. 2012). This means that their nutrient content is highly concentrated. Microgreens are a rich source of phytonutrients and antioxidants, such as sulforaphane; vitamins such as Vitamin C, A, K and E; and minerals including potassium, zinc, iron, calcium, magnesium and copper. Microgreens are a functional food, meaning they provide key nutrients in a practical way.  

Microgreens are not only there to bring a colorful touch to our dishes, but they are also incredibly rich in nutriments such as vitamins, minerals, carotenoids and fibers. Malnutrition and lack of minerals or vitamins are no longer problems that only appear in developing countries. They have never been so relevant in developed countries as today. One of the best ways to fight against this phenomenon is a healthy diet, meaning eating the fresh fruits and vegetables that give you all the micro-elements needed to maintain your body in good health.

 Sprouts are seeds germinated in water and harvested in 3 - 5 days before the true leaves develop. With sprouts, the root and seeds are both eaten. If left unharvested, these would continue to grow, producing the cotyledon (embryonic) leaves and then the first true leaves emerge. The plant is now a microgreen!! These leaves and stems are extremely versatile in use.

 Microgreens are grown from the seeds of your favorite vegetables, herbs and plants.  Some of the most popular include broccoli, radish, arugula, cabbage, pea, sunflower, amaranth and beet.