When it comes to plant-based nutrition,
most people envision long rows of organic farmland with luxurious stretches of
leafy lettuces, kale, and other greens. But there’s another type of crop that
offers nutritional density and a surprisingly zesty taste. Behold the power of
microgreens.
These diminutive greens – harvested when
they’re only a few inches tall - are the first stages of growth in plants like
beets, arugula, and chard. Smaller than a pinky finger, they can vary widely in
terms of color, shape, and leaf size, and they ten to pack quite a bit of
flavor. The Asian mustard varieties, for example, can hit the tongue like a
ball of wasabi paste.
When
it comes to plant-based nutrition, most people envision long rows of organic
farmland with luxurious stretches of leafy lettuces, kale, and other greens.
Microgreens have been grown in the United
States for only about 20 years, and at the beginning, the varieties were
limited. As their popularity grew, however, so did the options, and adventurous
cooks and gardeners now can choose from dozens of varieties. Combining multiple
types in one blend can result in a profusion of color and flavor. Beautiful to
behold, chefs often use them as garnished in fine restaurants.
Beautiful
to behold, chefs often use them as garnished in fine restaurants.
Nutritionally, the greens pop with
vitamins, particularly vitamins A and C, as well as calcium. Those that have
red pigment, like beet greens, are full of lycopene, which has been shown to
reduce the risk of some types of cancer. And the yellows and oranges in others,
such as carrots, contain carotenoids – antioxidants that boost overall health.
The green are grown in soil, which improves their nutritional value.
Growing microgreens at home doesn’t require
much of a green thumb, either, or even a greenhouse setup. Standard UV or
fluorescent lights, like those found in many kitchens, provide enough “sun” for
the greens. Setting them next to a window will help speed their growth, too.
Setting
them next to a window will help speed their growth, too.
Seeds are available from purveyors such as
Johnny’s Selected Seeds, GrowingMicrogreens.com, or High Mowing Organic Seeds.
Growing time depends on the microgreen you’ve chosen, but in general, most
should take only about ten days. For a good primer on planting techniques, High
Mowing provides some excellent instruction on its website.
The
rewards of putting in the effort to grow them are numerous: intense flavor,
beautiful color, versatility, and most of all, abundant nutrition.
The rewards of putting in the effort to
grow them are numerous: intense flavor, beautiful color, versatility, and most
of all, abundant nutrition. So if you’re looking for a huge healthy boost, it
might be time to think small.
