How Do I Add Microgreens To My Diet?

d Sandwiches, wraps, salads and smoothies are just a few ways you can add Microgreens to your diet. A study in the Journal of Food Science suggests that those intrigued by the flavour and appearance of Microgreens are more willing to include them in their meals. From omelettes, tacos, pasta and green smoothies, there are so many ways you can add Microgreens to your daily meals.

The modern world keeps us busy; it can sometimes feel like an impossible task to meet the recommended daily requirements of nutrition. But simply adding microgreens to your meals is an easy way to get more zinc, magnesium, potassium and iron into your body and improve your overall health and wellbeing.    

What are Microgreens?

So you are probably wondering what Microgreens are? Falling somewhere between a sprout and a baby green, Microgreens are young vegetable greens that are less than 7cm tall, they are usually harvested a few weeks after germination, once the plants first leaves have emerged. Microgreens are known for their aromatic flavour and nutritious value, and they come in a variety of colours and textures.

Types of Microgreens.

There are so many varieties of Microgreens, the choice can be overwhelming! But if you are a beginner with Microgreens, the ones you should know about are Kale, Lentil and Radish. Kale has a rich and nutty flavour and a soft texture; Lentil is a crisp Microgreen with a fresh and sweet flavour and Radish offers a rich and floral flavour.

What are the best Microgreens to eat?

If you are searching for the healthiest and tastiest Microgreens to eat, then you should try Pea Shoots, Sunflower Shoots and Wheatgrass. Packed with Beta-carotene, which is essential for our bodies to convert vitamins, Pea Shoots are the perfect addition for a vegetable stir fry and can be eaten raw or cooked. Sunflower Shoots carry all the essential amino acids and can be added to salads. Wheatgrass can be a nutritious way to boost your smoothie.

How do I include them in my diet?

Microgreens are versatile and can be added to a variety of dishes to add nutritional value. Whether you add them to your wrap for some extra crunch or blend them into your smoothie for a super vitamin boost, Microgreens can be used as a garnish or combined with each other to make a tasty and nourishing salad.

How many Microgreens should I have daily?

That’s an excellent question! You should ensure the vitamins you are consuming are meeting your recommended dietary allowance. Sometimes, tasty foods can make you overeat. There are some vitamins and minerals that have a maximum daily dose, so be careful with the amount you have each day to avoid Nausea and diarrhoea.

What are the health benefits?

Often dubbed as “superfoods”, Microgreens have an array of health benefits including managing weight, preventing diseases and boosting your mental and physical wellbeing. Research has unveiled that Microgreens such as Cilantro and Radish contain higher levels of vital nutrients than other vegetables. They found that there is forty times more Vitamin E in Red Cabbage Microgreens compared to mature Red Cabbage.

Which Microgreen is the most nutritious?

With over eighty-seven different Microgreens to choose from, how do you know which one is the most nutritious? The answer is in the vitamin and mineral content. Broccoli is at the top of the list, as it is the king of nutrients, offering Vitamin A, B, C, K and high amounts of Iron, Phosphorus and Magnesium. Other contenders include Kale, Peas, Radish and Arugula.

Are there any disadvantages to Microgreens?

Most of the time, eating raw Microgreens is safe, but it’s important to know the do’s and don’ts with Microgreens to avoid food poisoning. For example, you shouldn’t eat the root part. Children, pregnant women and those with compromised immune systems should avoid raw Microgreens to reduce the possible risk of infection. Cooking Microgreens reduces the risk of possible spores, bacteria and fungi, but it inevitably degrades some of the vital nutrients. 

Can I grow my own Microgreens?

Microgreens can be expensive, so many choose to grow them at home. With only a few simple supplies and a dedicated and suitable space, you can start growing multiple Microgreens at home. If you have a windowsill or a shallow container, potting mix and seeds, you are one step closer to growing your own Microgreens.

What environment do Microgreens thrive in?

You will need direct sunlight for your Microgreens to thrive, so the perfect environment would be a small container on a windowsill. It is to be noted that Microgreens need on average, four hours of direct sunlight a day, even more in the winter months. The shade of your greens will inform you if they are satisfied with the amount of sunlight. 

Soil or Hydroponic growth?

The next thing to consider is how you want to grow your Microgreens. There is an ongoing debate over which is best and there are certainly pros and cons for each. Nevertheless, you cannot go wrong with soil for several reasons, longer shelf life, sustainability, affordability, flavour and mould prevention. Although Hydroponic growth is an option, it is important to know that some Microgreens will not grow successfully using this method. Knowing the particulars of the seeds you are planting will help you determine the best method of growing them.

How often should I water my Microgreens?

Even though Microgreens are simple plants, they need a lot of care to be healthy. There isn’t an exact amount of water that a Microgreen needs, the average recommendation is that you should water them every one or two days, if you notice the dirt or growing pad is dry, it is a good indication that they need some water.

When are Microgreens ready to harvest?

So you have given your Microgreens the right environment to thrive in, you have watered them, exposed them to direct sunlight. But you are probably wondering, when are they ready to be harvested? The simple answer is it depends on what seeds you have selected. However, the normal range is between two to three weeks. When your Microgreen has its first set of true leaves, grab your scissors and snip them just above the soil line. Then they will be ready to wash, eat and enjoy!

Meta description: Find out everything you need to know about Microgreens and how to add them to your daily diet.

Written by: Emma-Jane Barlow
Company: Client on Upwork
Type of content: Blog post
Wordcount: 1070 words
Date: 2020
Other:  Include a meta description