Microgreens 101
Introduction
Microgreens are becoming a sought after new product. They are well known by chefs of leading restaurants, but the average consumer has not had access to them until recently.
Microgreens: 101
Microgreens 101
All You Ever Wanted to Know
Since their introduction to the Californian restaurant scene in the 1980s, microgreens have steadily gained popularity.
More Unusual Microgreens Varieties
Microgreens 101
Two different words that refer to the same plant. If you enjoy the taste of full-grown cilantro, then you’ll enjoy the taste of it in microgreen form as well.
Some people love the flavor, while other people hate it and say it tastes like soap. If you’re one of those that doesn’t like the taste, at least you can blame it on your genetics.
Cilantro / coriander microgreens take 18 to 20 days to mature.
• Cilantro can help balance your blood sugar levels, contains lots of vitamin A, and even helps remove heavy metals from your body.
How to Grow Cilantro Microgreens the IHG Method
Cilantro Microgreens Tips & Growing 6oz Per Flat!
How to Grow Cilantro Microgreens
Cilantro
Cilantro (Coriandrum sativum) is a member of the aromatic flowering plant family that includes carrot, celery and parsley. Cilantro microgreens are indeed aromatic, with a citrusy and grassy flavour. Cilantro is used in many cuisines such as Latin American and Asian cuisines. People may have strong reactions to the flavour of cilantro, with some loving it and some hating it. The leaves, stalk, seeds and roots of the plant can be used. Cilantro microgreens are delicious added to scrambled eggs, in salsas and guacamole, on top of tacos and curries and in dips. In addition to the excellent flavour, cilantro microgreens are highly nutritious.
Cilantro is a good source of vitamin K. Vitamin K is required for blood coagulation and dark-green leafy vegetables are good sources. Cilantro microgreens have a similar concentration of vitamin K as baby spinach. Cilantro is also a good source of vitamin C, which is an essential nutrient that acts as an antioxidant. Cilantro microgreens have a slightly lower concentration of vitamin C than an orange.
Cilantro microgreens contain very high levels of the carotenoids lutein/ zeaxanthin, violaxanthin and beta carotene, which are fat soluble antioxidants important for organ function and protecting cellular structures from damage. Cilantro microgreens contain 3 times more beta carotene than the mature leaves. The concentration of beta carotene in cilantro microgreens is comparable to that of carrots and sweet potatoes.
Lutein/zeaxanthin are carotenoids that act to help prevent age-related eye degeneration and cataract, dark leafy green vegetables are recommended sources.
Cilantro microgreens are an excellent source of lutein/zeaxanthin and have a higher concentration than red cabbage shoots, peppercress microgreens and baby spinach! Violaxanthin is a carotenoid found in the photosynthetic organs of plants, and cilantro has high concentrations of violaxanthin.
Cilantro is an excellent source of alpha-tocopherols (vitamin E). Vitamin E is a fat-soluble antioxidant important in immune function. Nuts, seeds and oils are the most common sources of vitamin E, but cilantro microgreens are an excellent source and contain much less fat. The concentration of vitamin E in cilantro microgreens is over 6 times the amount in a serving of sunflower seeds.
There are many different types of mustard for you to choose from. You can get plain green ones, purple varieties like Osaka purple, or red varieties like red giant. But they all pack the same pungent mustard taste you’d expect.
Mustard microgreens take 14 to 16 days to grow and reach between 1.5 to 2 inches in height.
There’s also a Chinese variety of mustard microgreen that you can grow called mizuna.
• Mustard microgreens contain high levels of antioxidants, are high in fiber, and can help detoxify your liver and blood.
How to Grow Microgreens – Mustard Microgreens Two Different Methods
How to Grow Mustard Microgreens
the IHG Method
The Nutritional Benefits of Mustard Microgreens
What Are Microgreens?
Basically, microgreens are the seedlings of vegetables and herbs. Some common microgreens that are used by chefs are arugula, kale and beets, just to name a few examples. Microgreens are becoming very popular lately but they have been used by chefs for many years. They are said to be very delicious which is why they have become so well liked in recent times. Including microgreens to your dish adds an interesting texture also. You may find that microgreens are used mostly in fine dining and that is because it is quite a bit pricey. Microgreens grow pretty quickly; you can harvest them in approximately 2 weeks or less.
Are There Benefits Of Eating Mustard Microgreens?
Yes!
Of all the spices that are traded around the entire world, did you know that mustard is the second most popular spice? Yes it is! Mustard microgreens are very much like any other microgreen; tender and juicy while offering a gentle spicy kick. Consuming mustard microgreens offer a wide range of nutritional benefits. It is said to be a good source of several vitamins such as A, B6, C, K and E. It is high in carbohydrates, protein, fiber, folate, calcium, iron and sodium, just to name a few. Mustard microgreens is said to be one of the most nutrient dense foods in the world. This particular microgreen is loaded with nutritious value which is capable of fighting off diseases such as heart disease, diabetes and possibly cancer.
Some Other Nutritional Benefits Of Mustard Microgreens Are:
1. It contains high levels of antioxidants – Research has shown that the antioxidant content in these microgreens has the ability to reduce the rate of growth of certain cancers, such as colon, bladder and lung cancer. It will also be helpful in fighting off any flu-like symptoms, therefore keeping away any viral infections.
2. It detoxifies the liver and blood – When consumed, mustard microgreens helps the body to remove toxins from the liver and blood.
3. It aids in digestion – microgreens in general are easy to digest. When we have sufficient fiber in our foods, it promotes smoother bowel movements which therefore mean a reduction in the occurrence of hemorrhoids and even colon cancer.
4. It helps to relieve congestion – It helps to clear our the sinuses and congested mucus membranes.
5. It helps build strong bones because of the high calcium and vitamin K content – Vitamin K aids in the provision of healthy bone development in the body.
6. It helps build the immune system – The Vitamin C that is contained in the mustard microgreens helps to strengthen the immune system.
7. It hinders the growth of cancer cells – This is due to the high antioxidant levels.
8. It provides relief for persons with arthritis – These greens have anti-imflammatory properties which play a helpful role in reducing a person’s arthritis pains.
9. It slows aging
10. It reduces the likelihood of migraines occurring
11. It stimulates healthy hair growth
12. It aids the relief of muscle pains
13. It reduces fever symptoms
14. It promotes skin and eye health
15. It contains polyphenols which is associated with the reduced risk of heart disease and even Alzheimer’s.
Orach is an ancient vegetable, kind of like amaranth or quinoa (which you can also grow as microgreens!)
As a full grown plant its leaves are quite meaty and can be bitter, but taste great as a microgreen. It has a salty mineral sort of flavor, with a hint of fennel flavor.
• Orach improves digestion, prevents cancer, improves kidney function, and helps your immune system.
Like spinach, orach contains high levels of oxalic acid. So you might want to avoid it if you’re prone to kidney stones.
How to Grow Orach Microgreens – Full Walkthrough – On The Grow
6 Interesting Benefits Of Orach
What is Orach?
Orach is the common name (also known as saltbush or orache) for members of the Atriplex genus, which has more than 250 different species of plants that have some very unique qualities. Perhaps the most unusual aspect is its ability to store salt in the leaves, which makes it possible for orach to grow in highly saline environments, where most plants would be unable to grow. It is primarily found in Australia, North America, South America, and Eurasia in subtropical to temperate climates. It is a very hardy plant and has a wealth of nutrients.
Although the taste of some varieties is very tangy, similar to chard, other varieties are more palatable and can be used in a similar function as spinach or other green, leafy vegetables. For human consumption, most people turn to Atriplex hortensis, which has an acidic taste, but can be cooked or included in various dishes in the same manner as spinach. It was popular in the Mediterranean region in ancient times, but was largely replaced by spinach. However, it has had a resurgence of popularity due to some of its unique mineral, vitamin, and organic compounds that are beneficial for human health.
Orach Nutrition Facts
Orach contains significant levels of vitamin C, vitamin K, calcium, magnesium, phosphorous, iron, carotenes, protein, anthocyanins, zinc, selenium, tryptophan, and dietary fiber, all of which can benefit human health in a variety of ways.
Health Benefits of Orach
Health benefits of orach include the following:
Like many green leafy vegetables, orach is good for stimulating digestion due to the levels of dietary fiber and other minerals that optimize digestive processes. This means that you can reduce your chances of constipation, as well as more serious gastrointestinal issues like gastric ulcers.
Orach has been found to have a slight laxative and diuretic effect, which means that it stimulates urination. This helps to purify the kidneys and quickly eliminate toxins, excess salts, water, and even fat from your body. By causing frequent urination, you can ensure that your kidneys are functioning at a high level and also, your gallbladder health is improved by the consumption of orach.
According to a research published in the Acta Physiologiae Plantarum Journal, orach does possess certain antioxidant compounds that may reduce the risk of cancer from developing and can also neutralize free radicals that cause oxidative stress in the body’s organs and cells. For example, the high levels of anthocyanins and carotenes in orach help to reduce signs of premature aging, boost the health of your eyes, improve cardiovascular health, and even prevent certain mutations in cells that can lead to cancer.
The proteins, minerals, and vitamins stored in orach can help everything from hormonal regulation to enzymatic reactions that are required to keep the body functioning. Also, the high levels of iron and calcium boost red blood cell creation, circulation, and oxygenation of the tissues and organ systems, increasing overall metabolic efficiency and keeping your body regulated and healthy.
Orach possesses almost twice the amount of vitamin C as kiwis or lemons, which are often considered the top foods for acquiring vitamin C quickly. This high content of ascorbic acid means that your immune system gets a huge boost, white blood cell production is stimulated, and your bodily functions like cellular regeneration and wound healing are sped up. Also, jaundice can be quickly alleviated by adding orach to your diet.
A Word of Caution: Similar to spinach, orach contains significant levels of oxalic acid (although less than spinach). This means that if you suffer from kidney stones, gall stones, or gout, it might be a good idea to avoid orach and find these nutritional elements elsewhere.
Like most other microgreens, celery microgreens have the distinct flavor of the adult plant that you’re used to.
• Celery microgreens are rich in lots of different vitamins and minerals.
It’s low on the glycemic index so celery microgreens won’t spike your blood sugar, plus they’re low in sodium.
How to Grow Celery Microgreens the IHG Method
5 Healthy Benefits of Adding Celery to Your Diet
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach.
Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies.
And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.
Microgreens Are Nutritious
Microgreens are packed with nutrients.
While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper (2, 3Trusted Source).
Microgreens are also a great source of beneficial plant compounds like antioxidants (4Trusted Source).
What’s more, their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens (4Trusted Source).
In fact, research comparing microgreens to more mature greens reports that nutrient levels in microgreens can be up to nine times higher than those found in mature greens (5).
Research also shows that they contain a wider variety of polyphenols and other antioxidants than their mature counterparts (6Trusted Source).
One study measured vitamin and antioxidant concentrations in 25 commercially available microgreens. These levels were then compared to levels recorded in the USDA National Nutrient Database for mature leaves.
Although vitamin and antioxidant levels varied, levels measured in microgreens were up to 40 times higher than those recorded for more mature leaves (4Trusted Source).
That said, not all studies report similar results.
For instance, one study compared nutrient levels in sprouts, microgreens and fully grown amaranth crops. It noted that the fully grown crops often contained as much, if not more, nutrients than the microgreens (7).
Therefore, although microgreens generally appear to contain higher nutrient levels than more mature plants, this may vary based on the species at hand.
SUMMARY
Microgreens are rich in nutrients. They often contain larger amounts of vitamins, minerals and antioxidants than their more mature counterparts.
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QUICK SUMMARY
Here’s a quick run down of what we’ll cover in this article, so you can decide if growing Microgreens as a business is for you or not:
Microgreens Food Menus
Microgreens 101
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