Crisp, delicious and nutrient-dense, add microgreens to elevate any meal.
What are they?
Microgreens are the young seedlings of various leafy greens and vegetables, such as kale, broccoli, radish and pea, among others. Small and delicate in texture, they can be surprisingly rich in flavor. And more importantly, recent studies have shown that they can be far higher in nutrients than their mature counterparts.
Full of nutrients
A recent study by researchers at the University of Maryland found that microgreens are far more packed with nutrients than anyone expected. Because they are typically harvested just 10-14 days after germination, researchers were shocked to discover that microgreens can contain between 4x and 40x the nutrient content of their mature counterparts.
Loaded with vitamins and antioxidants like Vitamin C, Vitamin E, Vitamin K, beta carotene, lutein, flavonoids and tocopherols, microgreens offer a big dose of nutrition in a tiny package. “All of these nutrients are extremely important for skin, eyes, and fighting cancer and have all sorts of benefits associated with them,” says researcher Gene Lester, PhD, of the USDA.
Good for you, good for the environment too
At Highlands MicroFarm, our microgreens are grown sustainably. We use only non-GMO seed, and organic when possible. We grow on biodegradable hemp mats, under highly efficient LED lights. We use no pesticides whatsoever, and we manage our water use carefully.
We are also big believers in the power of local food. When food only has to travel small distances to reach end consumers, it arrives on your plate fresher, more nutritious, and more delicious. And it also reduces the amount of carbon monoxide it takes to get food to market. At Highlands MicroFarm, we only serve a small geographic area, delivering to our neighboring communities in a hybrid electric vehicle.
Cooking with microgreens
It’s easy enough to incorporate microgreens into your diet. Because they are delicate, microgreens should be consumed raw (rather than cooked) after gentle washing. They make a great addition to salads, tacos, wraps and sandwiches.
Here are some ideas:
- Add 1/2 cup pea shoots to any salad
- Sprinkle tacos with 1-2 tablespoons of spicy radish or arugula microgreens
- Instead of lettuce, try microgreens on your BLT
- They’re a great addition to homemade spring rolls or sushi rolls
- Use them anywhere in place of bean sprouts
- Blend milder varieties like dun pea into smoothies for a nutrient boost
- You can juice them too!