The lifestyle changes associated with the improved standard of living in terms of social, economic, and cultural standards have led to the major lifestyle associated problems including diseases and nutritional deficiencies. The non-availability of fresh and pesticide residue-free vegetables for consumption is a big problem in the future. Increased health consciousness associated with lifestyle changes has created a vast demand for functional food globally. Microgreens are considered ‘practical nourishments’ which are food items that have explicit wellbeing advancing and infection forestalling properties, that are extra to their typical healthy benefits. Microgreens are an arising class that can tackle practically all the medical conditions identified with wholesome lack. The culinary value of microgreens rose high in the past decades owing to its high nutrient content, versatility, flavor profile, and crisp texture imparted to the dish.
Microgreens were widely known in the 1980s when they first started appearing in Californian restaurants. They are known by several names, such as vegetable confetti or micro herbs. Even though they are tiny, they are rich in protein (up to 9 times), and frequently have higher nutrient contents than mature vegetable greens. They are therefore an advantageous supplement to any diet.
What exactly are microgreens?
Microgreens is a new variety of edible vegetables, harvested before actual leaves appear, but before first leaves about to full develop. The word Microgreen is a marketing term differentiating these plants from leafy greens and sprouts. All over the world, there are approximately 25 types of microgreens that are cultivated commercially. Young vegetable greens, or microgreens, are grown upto the height of 1-3 inches (2.5-7.5 cm). They are grown in various colors and textures, have a high nutrient content, and an aromatic flavor. Microgreens lies between a sprout and a baby green, and are often called baby plants. However, they should not be confused with sprouts, which lack leaves. Microgreens are harvested 7–21 days after germination, once the plant’s first real leaves have emerged. Conversely, sprouts have a significantly shorter growing cycle of 2–7 days. Because the stems and leaves of microgreens are deemed edible, they resemble baby greens more closely. They can be sold before they’re harvested, but they are far smaller than baby greens.
Why are Microgreens a Superfood?
Simply put, microgreens provide more nutrition than mature leaves. In a study published in the Journal of Agricultural and Food Chemistry, microgreens contain between 4 to 40 times more nutrients by weight than their fully grown counterparts. Micro greens are rich in Vitamin C, Vitamin E and Vitamin K. They are an excellent source of Beta-Carotene, even more so than carrots! Eating just 50 grams of micro greens per day can meet your recommended daily nutrient requirements. You can completely replace taking vitamin tablets by consuming microgreens.
Microgreens are richer sources of several micronutrients particularly vitamins and minerals. Microgreens are higher in nutritional content than their mature parts. The composition of vitamin A, C, E, K, enzymes, and carotenoid differs according to types of microgreens, growing medium, amount of sunlight and temperature, and the time of harvesting. Bright colored microgreens are found to be more nourishing than light ones. Microgreens have a higher content of a-carotene, β-carotene, violaxanthin, lutein, and neoxanthin in comparison to sprouts. They have more protein, iron, and Zn content than sprouts. It is interesting to know that antinutritional factors like nitrate (NO3 -) and nitrite (NO2 -) content are also very low in microgreens.
What is the difference between sprouts and microgreens?
Microgreens are much healthier, has more nutritional value and enhanced taste than sprouts as they are concentrated with enzymes, flavonoids and natural flavor. The potential for bacteria growth is much lower in micro greens than in comparison to sprouts. Microgreens require slightly less warm and humid conditions than sprouts do, and only the leaf and stem are consumed.
Are microgreens safe and approved for consumption?
Microgreens refer to crops that are harvested without roots at a young age and are considered safe for consumption. The U.S. Food and Drug Administration [FDA] has approved micro greens as safe to consume and there are no conflicting reports of toxicity or side effects. Around 50 grams of microgreens consumed in a day can fulfill one’s daily nutritional intake. Furthoremore, the possibility of food poisoning is little to none.
How can one consume microgreens?
Microgreens can be consumed raw in salads to get the highest possible nutritional intake. They can also be cooked, garnished on soups, added in sandwiches, burgers, or smoothies or used as toppings.
10 Ways to Use Microgreens in Your Diet
- In Salads
- Use microgreens as the base or mix with lettuce/spinach.
- Example: Broccoli + radish microgreens with lemon-olive oil dressing.
- Smoothies & Juices
- Blend wheatgrass, sunflower, or kale microgreens with fruits.
- Gives a detox boost and extra vitamins.
- Sandwiches & Wraps
- Replace or add microgreens instead of regular lettuce.
- Adds crunch + nutrition in burgers, wraps, or subs.
- On Toasts & Snacks
- Sprinkle radish or mustard microgreens on avocado toast, hummus dip, or bruschetta.
- Perfect for quick healthy snacks.
- Soups & Curries (as Garnish)
- Add cilantro, basil, or pea microgreens just before serving.
- Retains nutrition & gives a fresh aroma.
- Egg Dishes
- Mix into omelets, scrambled eggs, or frittatas.
- Sunflower & pea shoots pair really well.
- Pasta, Rice & Grain Bowls
- Top your pasta, fried rice, quinoa, or Buddha bowls with microgreens.
- Beetroot microgreens add bright color + earthy taste.
- In Parathas & Rotis
- Mix finely chopped microgreens (fenugreek, mustard, spinach) into atta.
- Traditional + modern nutrition twist.
- Healthy Wrap Fillings
- Roll microgreens with paneer, tofu, or grilled chicken in chapati/tortilla.
- Great for lunchboxes.
- As a Snack Mix
- Lightly sauté pea or sunflower microgreens with garlic & sesame seeds.
- Healthy, crunchy evening snack alternative.
Growing microgreens: Indoors vs outdoors
A greenhouse can be a better option for the outdoor cultivation of microgreens, but it can be very expensive for a farmer.
How to grow microgreens?
Microgreens can be grown in different mediums like soil, tissue paper, hydroponics, etc. But generally, a mixture of Coco-peat, vermiculite, and perlite can be used for growing microgreens in a 5:2:1 ratio respectively.
The release of macro-and micronutrients present in this medium is very slow; hence, a farmer can reuse the same media several times for the growth of their young greens. Microgreens seeds generally do not require extra nutrition for germination but require only ideal conditions (environmental and proper water moisture conditions for imbibition) for germination up to the microgreen stage which makes the production of microgreens easy and cost-effective. Treatment of seeds by various chemicals is also not suitable for farming of microgreens and the use of hybrid seeds may not be economical for you. Sowing time Seeds can be sown around the year as per the consumer’s requirement. During the reuse of previous sowing media, roots and other remaining parts of preceding crops should be completely removed from the trays/container. Dry the media properly by exposing it to sunlight and then fill the trays/container. Any living place like rooms or any type of mini-greenhouse can be used to keep your greens to maintain optimum temperature, humidity, and light intensity. Microgreens grown in an environment with high light conditions, low humidity and good air circulation will result in a better harvest.
SUMMARY
Microgreens are the immature form of green leafy vegetables and can be harvested within 7-14 days including stem and leaves. They have an appealing appearance, soft texture, and powerful flavor, and supply a full pack of essential nutrients. Microgreens are usually more nutrient-rich than their mature counterparts. Concerning flavor acceptability, microgreens also have strong market acceptability. By exposing them to low temperatures with modified atmospheric packaging, consistency and quality can be preserved.