Microgreens are a delicious and healthy class of leafy greens worth adding to as many dishes as possible. Packed with nutrients, they bring a fresh and flavored touch to your meals and also take your plating to an Instagram-worthy level.
They may be tiny and cute, but they will actually bring you more benefits than the regular greens most people use. From micro cilantro to the fancier turnip microgreens, these little green packs of nutrients are a great way to improve your eating habits.
Let’s take a closer look and see their health benefits and the best way to add them to your diet.
What Are Microgreens?
Microgreens are seedlings or young plants harvested right after developing the first set of leaves. These baby plants are about 1-3 inches high and are consumed for their tender texture, rich flavor, and high nutritional value. They also embellish dishes and add a particular mixture of sweetness and spiciness to meals.
You can think of them as a stage in the plant’s development, somewhere between a sprout and a baby green. However, as we’ll see below, they differ from sprouts in a few crucial ways.
There are all sorts of tender greens you can add to your diet, depending on the color or taste you prefer. They are effortless to grow, making them a convenient way of upgrading your meals.
Many Options Available
There are over 80 varieties available on the market. Some have a mild flavor; others are a bit spicier.
Yes, micro broccoli is also a thing and apparently very healthy and appreciated. But I’ll ignore it out of principle. You know, #broccolisucks!
Below you’ll find the most common microgreens, categorized according to the family they belong to:
- Brassicaceae family: radish, cauliflower, cabbage, micro arugula, and watercress
- Asteraceae family: lettuce, endive, radicchio, chicory
- Apiaceae family: carrot, dill, celery, fennel
- Amaryllidaceae family: onion, garlic, leek
- Amaranthaceae family: amaranth, quinoa, swiss chard, spinach, and beet
- Cucurbitaceae family: melon, squash, cucumber microgreens
Since spinach came up, check out this related article: Is Spinach Good for Weight Loss?
People also grow indoor microgreens from legumes; chickpeas are pretty delicious.
As for cereals, wheat, oats, and barley can be great options.
But what about corn shoots? What are they exactly? Are they corn microgreens or something else?
Corn shoots aren’t sprouts because they are grown in soil, not water. But they aren’t green either because they need to be kept away from sunlight to keep the ‘popcorn shoots’ sweet and tender. So they are yellowish microgreens that are a bit taller than other seedlings – 3-4 inches.
Microgreens Nutrition Facts
Are they more nutritious than their fully grown versions? Studies suggest they indeed are. Researchers revealed that their nutrient density is four to six times higher than the one of mature leaves of the same plants.
So there’s no need to start looking for the ones with the most nutrients – whichever you choose, it will be packed with nutrients.
Microgreens are a good source of iron, potassium, zinc, magnesium, and copper, but also Vitamin C, Vitamin E, and phytochemicals, like carotenoids and phenolic compounds, which act as antioxidants in our bodies.
Depending on your necessities and preferences, you can opt for what can be the most nutritious options for you. For example, wheatgrass is an excellent option if you want microgreens with iron to prevent anemia.
They are superfoods, no doubt about it. They are the clear winner in the microgreens vs. leafy greens battle and are also prettier and crispier than their competitors.
Benefits of Microgreens
Vegetables are incredibly healthy in general and essential to a balanced diet. So considering their higher nutrient density, the health benefits of microgreens are quite impressive. They lower the risk of many serious diseases and have anti-inflammatory and antibacterial properties.
So if you’re still not sure if using them is worth the trouble, here are the main benefits you can expect:
- They lower the risk of heart disease by lowering cholesterol
- They reduce the risk of chronic disease, including some types of cancer
- Eating them regularly is linked to a lower risk of Alzheimer’s disease
- They can lower blood pressure
- The risk for diabetes is reduced
- Microgreens and gut health are closely connected due to the high concentration of dietary fiber
How to Add Them to Your Diet
Since they have such a versatile taste, there are countless recipes you can try. You can place them on your plate for aesthetic purposes, mix them in your salad for extra flavor and nutrients, or blend them into a refreshing drink.
They have many uses in cooking, and you can even upgrade traditional recipes with these tiny leaves. They can be a great garnish for a soup but also on a pizza during your cheat day.
Speaking of cheat days, take a peek at this one: Is the Diet Version of Desserts Efficient for Weight Loss?
You can use microgreens in pasta and smoothies or have some microgreens and eggs for breakfast. And, if you think using them in dishes is too much trouble, you can try the supplement. The powder version is available, and many people use it to make the best of the health benefits even when on the go.
Which Microgreens Taste the Best?
High-quality microgreens boost your nutrient intake and improve your lifestyle, but they also add flavor. Deciding which one tastes the best isn’t easy since it depends on personal preferences.
Still, if you’re tempted to try cooking with microgreens and don’t know which one to try first, here are some helping details:
- If you want a sweet-hot flavor, mustard and radish are great
- For a sweeter taste, try pea or kale
- Beet microgreens have an earthy flavor
- For a nutty taste, try sunflower
- Basil microgreens taste sweet & sour
- For a grassy flavor, go for dill
How to Grow Microgreens at Home
Instead of wasting time wondering where to buy these little greens, you can grow them yourself; it’s extremely simple and handy. Indoor microgreens aren’t demanding – you just need a seed tray, growing medium soil, seeds, and water.
There are plenty of step-by-step guides on growing these tiny plants available online. All the info you need is there about seeds, quantities, which microgreens regrow after cutting, and everything else you may want to know.
If you prefer video microgreens 101 materials, you can check Curtis Stone’s microgreens tutorials and see how to organize growing and harvesting microgreens at home.
Microgreens vs. Sprouts
Microgreens and sprouts may be similar, and both are great for your diet, but they are not the same thing.
The main difference between microgreens and sprouts is in the way they are grown; the first ones grow in the soil while the latter in water.
A second difference is that they represent different levels in the plant’s growth cycle. Sprouts are germinated seeds, and microgreens represent the cotyledon growth stage when the plant’s first leaves appear. They also take longer to grow than sprouts.
Are Microgreens Good for Weight Loss?
There it is, the big question – can you use them to lose weight?
Microgreens are rich in fibers, so they help you feel full and have healthy digestion. Fibers also help reduce cravings, so you are less likely to turn to unhealthy snacks if you add them to your plate or juice.
That, paired with the high amount of vitamins and the fact that they help balance your intestinal flora and enhance insulin sensitivity, makes microgreens good for weight loss.
Conclusion
Are microgreens good for you? Undoubtedly so. They essentially bring all the benefits of mature plants at a higher concentration in those tiny and crunchy leaves. They are cheap, easy to grow, versatile in recipes, and a simple way to get healthier. And although their main purpose isn’t weight loss, they help with that as well.
Written by Mia Davis