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MAiclogreens are small vegetable or herbal plants that are typically harvested 7 to 14 days after seed germination. It has been popular in the American diet over the past 15 years, especially as a health food, as it is a great way to add nutrition to your dishes.
Recent research has provided some pretty surprising information about the power of nutrients found in microgreens.
Most microgreens are four to seven times more nutritious than the adult version of the same plant. But some microgreens really do wonders. Dr. Gene Lester, a USDA plant physiologist, led a team of scientists in 2012 to analyze the macronutrients of various microgreens, including broccoli. The research team found that broccoli contains 40 times more nutrients by weight than a mature broccoli head.
Broccoli microgreens are rich in vitamin A, several B vitamins, vitamin C, vitamin E, and the minerals iron, calcium, phosphorus, magnesium, and zinc. Broccoli microgreens also contain high levels of sulforaphane, an anti-cancer compound. New research from several studies shows that using microgreens against various cancers is very promising. Previous studies have shown that broccoli, kale, and kohlrabi (and other members of the cabbage family), as well as chickpea microgreens, rutabaga microgreens, flax, and buckwheat, have anti-cancer benefits. I am.
Broccoli and kohlrabi microgreens are a great way to introduce kids to nutritious vegetables. Their milder flavor and smaller size compared to adult plants make them easy for kids to pick up and add to soups or on top of pizza.
Microgreens are best served fresh in salads, soup toppings, sandwiches and wraps, omelets, tacos, and more, or used in cold-pressed juices. High heat destroys some beneficial compounds, so limit the time to 3 to 4 minutes when using in stir-fries. The mild flavors of microgreens like broccoli, kale, kohlrabi (all members of the cabbage family), and basil pair well with black tea, especially chamomile.
If you want to grow your own, microgreens can be grown in soil, clay, coconut fiber, or hydroponically. Although each plant has unique requirements, some plants are easy to start and make great projects with kids. Currently, there are approximately 80 types of plants available as microgreen seeds. Seed and growing information is available online from True Leaf Market, Johnny’s Select Seed, and High Mowing Organic Seeds.
If you want to buy fresh microgreens for your health journey, you can buy them today and every Saturday from 9 a.m. to noon at the Farmer’s Market at Firemen’s Park (201 N. 1st St.) in McAllen. This is a traditional farmers market. Our selection includes locally grown vegetables, fruits, mushrooms, herbs, grass-fed meat and poultry, eggs, handmade baked goods and candies, herbal teas, botanicals, natural skin care products, and more.
Barbara Stoltz is a local gardener who writes about plants that grow well in South Texas.you can Follow her on Facebook.
