Remember those lovely green sprigs garnishing a dish at a fancy hotel complimenting your dip or soup? These are microgreens which contrary to the popular belief are not exotic or expensive but the tiny version of our everyday food.
A Google search for superfoods includes microgreens. Our mothers and grandmothers have been pestering us to eat the tiny greens. The fresh coriander leaves that adorn our poha, upma, vegetables and dals and chutneys that spice our meals are microgreens.
Growing microgreens in the lockdown suddenly became a craze. A casual search on Instagram underlines the fact. Today, many people are growing these greens which are getting increasingly popular. Chefs and home cook equally love them.
What are Microgreens?
Today, many people are growing microgreens which are getting increasingly popular. Microgreens are small greens of vegetables and herbs grown just in a week. These are seedlings that have formed roots, stems, and leaves. The stems and leaves are eaten. They add crunch, taste, colour, and nutrition to your food.
There are many kinds of microgreens. Some popular microgreens are produced from the following plant families:
- Amaranthaceae family: Amaranth, quinoa swiss chard, beet, and spinach
- Amaryllidaceae family: Garlic, onion, leek
- Apiaceae family: Dill, carrot, fennel, and celery
- Asteraceae family: Lettuce, endive, chicory, and radicchio
- Brassicaceae family: Cauliflower, broccoli, cabbage, watercress, radish, and arugula
- Cucurbitaceae family: Melon, cucumber, and squash
Why Include Microgreens?
According to scientists microgreens provide key nutrients in a practical way and therefore are called superfoods. If you are looking for a healthy dosage of required nutrients, including microgreens would be the best solution.
“These tiny greens packed with antioxidants and healthy nutrients are about 40 times more nutritious than the matured vegetables”, shares Microgreens activist and founder of The First Leaf, Swati Jain. They are a rich source of Vitamin A, B, C, E, and K and abundant in phytonutrients that help to keep diseases and infections at bay, she adds.
Commenting on why microgreens are considered super or miracle food, Swati explains,
“Any seed goes through various stages of growth. The ‘microgreen’ stage is characterised by rapid growth when the seed coded with nature’s intelligence gathers nutrients to grow into a mature plant and hence is a very concentrated source of nutrients.”
Buying/Growing Microgreens
As microgreens are often eaten raw you need to be cautious. Wash them thoroughly in running water before consuming them.
As microgreens are often eaten raw you need to be cautious. Wash them thoroughly in running water before consuming them.
Microgreens can be bought from the market. Buy fresh and organic produce without pesticides and chemicals from shops that do not compromise on quality. As microgreens are often eaten raw you need to be cautious. Wash them thoroughly in running water before consuming them. The pleasure of adding freshly plucked greens to your salad is ultimate. Growing microgreens is easy and inexpensive. You do not need a huge garden or direct sunlight. The greens can grow on windowsills in your kitchen if it is bright. The daylight is adequate. In fact, these pots can become a great centerpiece on the dining table. “I place the microgreens on the dining table with a pair of scissors and clip and eat”, shares Swati.
- Things You Need
Shallow containers that can be easily pierced like take-away food boxes or plastic containers. - Good quality seeds, potting soil, homemade compost
- Spray Bottle
- Something to cover the container. Pierced aluminum Foil/ cardboard to cover the seeds as a lid can be used.
There are two kinds of seeds. Some need to be soaked and some sprouted, explains Swati.
Mustard, coriander, and fennel need to be soaked for 7-8 hours before sowing. While mung, kala chana, chola, horse, gram, moth, fenugreek, sesame, and alfalfa should be soaked and sprouted before sowing.
This post has originally been written for QuintFit. You can read the rest of the post here
Leave a Reply