By DAKOTA WELKER
Guest Columnist
Ever been to a restaurant and noticed small, tiny greens on top of your dinner? Questioning whether you should even eat them, you scrape them aside and go about enjoying your dinner. These greens sit on the sidelines of your plate and eventually get tossed into the trash at the end of the night.
So, what are these little greens, and why do restaurants put them on your dinners only to be tossed aside?
These tiny greens are a superfood called microgreens. Microgreens are vegetables and herbs harvested between the growth stage of sprouts and baby greens. They are usually between one and three inches tall and take mere weeks to grow compared to the long months of their counterpart. These plants are harvested when the first true leaves (a third tiny leaf that pops up between the two starting leaves) start to grow. People love microgreens for their great flavor, sharpness of color, and their incredible health benefits.
As you read this column, you will discover the wonderful world of microgreens: their nutritional benefits, how they add flavor to your dishes, and how they improve digestion and your immune system.
Broccoli microgreens have been shown to contain high levels of vitamin C. (Photo provided)
Nutritional benefits
Microgreens are an incredibly nutrient-dense food, packing a powerful punch of vitamins, minerals, and antioxidants. Studies have shown that microgreens can contain up to 40 times more nutrients than their fully grown counterparts. Being rich in vitamins such as A, C, and E, they can help improve and maintain healthy skin, vision, and immune function. They are also a good source of B vitamins, which are essential for energy production and brain function. They also contain minerals and antioxidants.
Microgreens for healthy digestion
Incorporating microgreens into your diet can be incredibly beneficial for your digestive system. Fiber helps to keep food moving through the digestive tract, preventing constipation and promoting overall gut health. Packed with dietary fiber, microgreens help with maintaining healthy digestion and bowel regularity. Microgreens contain enzymes that aid in the digestion of food.
Radish microgreens can add a spicy crunch to food. (Photo provided)
Microgreens for immune system support
Microgreens offer a range of immune-boosting benefits. They contain high levels of antioxidants and other bioactive compounds that can help protect the body against disease and promote overall wellness. Studies have shown that microgreens, such as broccoli and red cabbage, contain high levels of vitamin C, a potent antioxidant that help support a healthy immune system. Other microgreens, such as sunflower and pea shoots, are rich in zinc, an essential mineral that plays a key role in immune function. Incorporating microgreens into your diet also helps support the growth and maintenance of beneficial gut bacteria, which play a critical role in immune health.
Microgreens for flavor
Microgreens are not just nutritious, but also add a burst of flavor to any dish they are added to. They come in a wide range of flavors and can be used to add complexity and depth to your meals. One of the best things about microgreens is their versatility. They can be used in a variety of meals, anywhere from soups and salads to sandwiches and smoothies.
Radish microgreens on top of some macaroni. (Photo provided)
To enhance the flavor of your meals with microgreens, try pairing them with complementary ingredients. For example, arugula microgreens can add a peppery kick to a caprese salad, while basil microgreens can bring a fresh and herbaceous flavor to a tomato soup. Radish microgreens can add a spicy crunch to avocado toast, while pea shoots can bring a sweet and delicate flavor to a stir-fry.
Microgreens are a great way to experiment with new flavors and cuisines. Try adding cilantro microgreens to your next Mexican-inspired dish or shiso microgreens to a Japanese-inspired dish. The possibilities are endless!
There are lots of benefits to be found in these tiny but mighty greens. They bring a tremendous amount of nutritional value, which helps improve your digestive and immune systems. As an added bonus, they bring a burst of flavor when added to dishes.
To learn more about or order microgreens go to IronRootsFarm.com.
Dakota Welker is the CEO & Founder of Iron Roots Farm in Noblesville, which specializes in growing microgreens.