January 16th, 2018

Go Micro​green this winter!

My local co-op grocery store has been featuring microgreens from several local farmers this winter. They have made a delicious addition to our winter salads, sandwiches, omelets and frittatas. I especially like the mixes which contain spicy radish greens.

I first learned about microgreens at the farmer’s market in Gulf Shores, Alabama. Microgreens are plant seedlings that are harvested one to two weeks after germination. They have two cotyledon leaves, the leaves that first appear when a plant sprouts. They have a crispy texture and the flavor varies from mild to spicy depending on the type of seed.

The Alabama growers were excited to promote microgreens as nutritional powerhouses. It turns out that nutritional research supports this enthusiasm. Dr. Carolyn F. Weber, of Des Moines University, found that microgreens (in this study from broccoli) have more magnesium, manganese, copper, and zinc than mature vegetables. She said that you could eat about 40% less broccoli microgreens than broccoli florets for the same amount of nutrients.

The nutrient content of microgreens is influenced by how they are grown. Dr. Weber found that microgreens grown in compost were more nutritious than microgreens grown hydroponically. Being plants, microgreens are also sources of the polyphenolic compounds that act as anti-oxidants for our cells. Scientists are finding that the anti-oxidant concentration can be changed by manipulating the type and duration of light the seedlings receive.

Food scientists are very interested in microgreens because they can contribute a lot of nutrition without a lot of input. They require about half the water of a full grown vegetable, and do not need pesticides. There is even the possibility of growing microgreens in space to provide vital food sources of anti-oxidants for astronauts!

Microgreens can be a great addition for the winter sport athlete. The vitamins, minerals, and anti-oxidant compounds support your immune system and help combat inflammation. As noted above, I have used them on sandwiches (pictured below), on salads, and in egg dishes. Other suggestions include sprinkling onto a just baked pizza or a bowl of soup. They would also work well in smoothies.

​ Let me know how you use your microgreens on the Snowtrition Facebook group!

© 2018 Kathleen Searles, MS, RDN, CSSD, LD

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