Have you tried microgreens? I think they are really fabulous. I make a special trip every week or so to get some. There are a couple of local farms that grow them and take to the farm markets—so it a true local food.

What exactly is a microgreen? They are edible baby plants. They grow quickly and are cut at the base when they are about 2 inches tall. They are sometimes called “vegetable confetti” because they can add a lot of color and crispness to a dish or meal. They are “cousins” to sprouts and baby greens. Sprouts are consumed entirely-- leaves, stem, roots and seed while only the stems and leaves of microgreens are eaten. Another difference is that microgreens are grown in dirt not just water like sprouts. While still young plants, baby greens are much larger than microgreens. Many different plants can be grown as microgreens. Common types are:  amaranth, kale, parsley, cilantro, kohlrabi, arugula, collard, radish, scallion, beet, broccoli and sunflower. The flavors tend to be similar but more subtle than the mature version of the same plant. If you want mild flavors look for peas, sunflower, broccoli, kale, cabbage and kohlrabi. Radish, arugula, mustard greens or cress are spicy microgreens. For big flavors and bright colors select cilantro, cucumber, chard, cilantro or sorrel. Some growers pack a variety into one container, this allows you to experiment with several flavors, textures and colors.

They maybe small but they are packed with nutrition. Some folks even call them “super foods.” While nutritional content can vary depending on the species, growing conditions, and time they are harvested, microgreens are consistently more nutrient-dense than their adult plant counterparts, sometimes up to 40 times higher for certain essential nutrients. Microgreens are full of vitamins A, C, and K and contain minerals like iron, zinc, calcium, and magnesium as well as fiber and omega-3 fatty acids. They also contain high amounts of antioxidants.

They are usually eaten fresh and uncooked. They can be used anywhere you would add lettuce or a garnish. Or invent new ideas. They can be used as a pizza topping, on tacos, in sandwiches, in salads, or the fillings of ravioli, pierogis, or empanadas. You can even lightly stir fry, use in pasta sauce, or sprinkle on top of eggs. Or add to green smoothies. I like to mix them into a green salad or top a grain bowl.

Most are sold already cut, but occasionally at a farmer’s market you can find them still in the pots, this allows you to cut them fresh just before using. When purchasing look for Look for crisp, fresh leaves and stems. Avoid limp or wilted greens. Wash just before use by gently rinsing with cool water and dry with paper towels or in a salad spinner. For best storage results, store microgreens in a container that has air holes.

I think you’ll be impressed with the boost you get by simply adding this little green confetti to your meals. The folks at Perdue University Extension shared this recipe for Homegrown Microgreen Salad that use microgreens as the base with toppings. Don’t have a blood orange? That’s OK, use what you have. Be creative, just use this as a “starter recipe.”

Homegrown Microgreen Salad

• 1 cup of microgreens
• 1 blood orange, peeled and cubed
• 1/2 avocado, peeled and cubed
• 1/2 cup of shredded carrot or daikon radish
• 1/4 cup chopped walnuts
• For the Dressing:
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 clove chopped garlic (optional)
• A dash of salt and pepper

Gently wash and air dry the microgreens in a colander for a few moments. Place them in a bowl and top with remaining salad ingredients. Stir up your vinaigrette in a jar and toss lightly with salad. Serves 2.Next time you’re at a farmers’ market, grocery store or even a big box store, look for microgreens and give them a try! If you like them, and enjoy growing things at home, consider growing them yourself at home. There are many publications and a few YouTube videos available on-line that tell you how. Look for resources from an Extension source for the best research-based instructions.

Resources

Mini Greens, Mega Benefits

Grow Your Own Microgreens

Types of Microgreens

Microgreens

 

Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu