Why You Should Eat Microgreens, the Superfood of the Moment
By Susan Yara
(Photo: Chris Gentile)
There’s a big trend topping our salads lately, though it might be more appropriate to call it little. We’re talking about microgreens, the baby versions of vegetables and herbs such as kale, radish, arugula, beet greens, cilantro, and parsley. And though they’re small, they pack more nutrients than their fully grown siblings, along with more flavor. We spoke with registered dietitian Deborah Davis of the blog Dietitian Debbie to find out more about why they’re so buzzworthy.
What are microgreens exactly?
Microgreens are harvested within approximately seven to 14 days after germination. Unlike sprouts which are grown in water and not exposed to sunlight, they’re allowed to absorb and process nutrients from the soil and photosynthesis, which increases their nutrient content.“
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What are their nutritional benefits?
A study published by the Journal of Agricultural and Food Chemistry found that different varieties of microgreens could have four to six times the amount of certain nutrients like vitamins A, C, E, and K than the adult version of the plants. Since microgreens are so nutrient-dense, just a small handful added to a dish can help you meet your daily needs for vitamins like A and C. They also have more fiber and nutrients than their younger counterparts, sprouts.
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What’s the best way to eat them?
Since microgreens are so tender, it is best to eat them raw. They aren’t meant to replace the big leafy lettuce leaves you would normally use for a salad, but rather use them as a garnish to add a dose of extra nutrients and flavor. You can also blend a handful of microgreens into your morning smoothie or juice for a healthy dose of vitamins and an herby kick. You can also replace the leaf lettuce on a sandwich or wrap with microgreens or add them as a garnish on a bowl of soup. They’re also great when whipped into a pesto for pasta or added to a pizza just before serving.
What do they taste like?
Microgreens are more tender with just as much flavor, if not more, than their full grown counterparts. Since they are so flavorful, they work well with other milder greens in salads or as a garnish to finish off a dish. Depending on the type of plant, microgreens can taste spicy, nutty, or even mildly sweet. If you are wary of dark leafy greens due to their bitterness, look for microgreens with a milder flavor like sunflower or clover.
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