A Superfood That Comes in a Small Package
Having been a vegan for over 20 years, I am always looking for new foods and new ways to cook WFPB meals. In fact, I make it a point to never prepare the same dish twice for dinner. Each night is an exciting new culinary adventure.
One way to add a new twist to an old dish is with sprouts and microgreens. Both use the same seed but are grown differently. Sprouts are seeds that have germinated in water and darkness and need light only on the final day for the sprouts to turn green. They are harvested in three to five days. Microgreens are baby plants. They are most often grown in soil in the sunlight like regular plants. They are harvested when the plants have grown two to four inches high and have tiny leaves, within five to 25 days, depending on the variety.
I’m not fond of the term “superfood” as the term is casually applied to many items, and I’m not sure there is a formal definition. But when Hippocrates said, “let food be thy medicine and medicine be thy food,” he was without a doubt thinking microgreens and sprouts.
There is a lot of activity going on as seeds transform into sprouts and microgreens, and they require a high concentration of vitamins, minerals, and other nutrients to make it happen. Depending on the variety, they can provide 4 to 40 times the nutrients compared to the mature plant.[i] Because microgreens are further developed, their nutrient levels are slightly higher than sprouts.
Sprouts add crunch to your favorite dish. They often have milder flavors than microgreens and are higher in antioxidants. Mung bean sprouts have a nutty flavor and are an excellent source of vitamin K (blood clotting and bone metabolism). Alfalfa sprouts are very popular and contain vitamin C (immune system) and magnesium (fights inflammation). Red clover sprouts are mild and crunchy and have bioavailable forms of calcium (muscle and nerve function) and magnesium (nervous system and blood sugar control). Lentil sprouts are slightly peppery and rich in fiber (microbiome health) and protein (blood sugar balance and tissue repair). Radish sprouts have a slight spicy kick and are loaded with vitamins B6 (detoxification) and glucosinolates (insulin sensitivity).
Many varieties of microgreens exist, each with its own nutritional punch. Arugula microgreens are rich in vitamin K (blood and bone health) and vitamin C (immune system). Beet microgreens contain folate (DNA synthesis) and nitrates (reduces blood pressure). Broccoli microgreens contain vitamin E (vision, skin) and magnesium (bones and energy production) and are high in sulforaphanes which have anti-inflammatory and anti-cancer properties. Radish microgreens contain potassium (fluid balance and heart health) and B6 (brain health). Pea microgreens are a good source of iron (energy production) and manganese (protects against free radicals). Sunflower microgreens are a great source of copper (production of red blood cells) and zinc (wound healing).
I find that microgreens are less likely to be sold in stores than sprouts but are often available at farmers markets. Or you can grow your own following the instructions found at https://gardeningsolutions.ifas.ufl.edu/plants/edibles/vegetables/microgreens/.
Growing your own sprouts can be quick and easy. Click on this link to learn how.
If growing your own microgreens or sprouts, some precautionary measures should be taken to prevent decomposition and mold growth. Both microgreens and sprouts are delicate and must be refrigerated in a breathable container to keep them fresh and prevent bacteria growth. Microgreens can be stored in the refrigerator 10-12 days and sprouts can be stored in the refrigerator four to five days. Be sure to rinse before consuming. If sprouts are discolored or have a sour smell, they have gone bad and need to be discarded.
Sprouts and microgreens are a wonderful way to add flavor and crunch to foods. Top baked potatoes, avocado toast, salads, tacos, acai bowls, soups, sandwiches, wraps and more. Add them to smoothies. Impress your guests with a dish that looks fancy and like you put a lot of work into preparing by simply adding sprouts or microgreens.
If your goal is to eat nutritionally dense foods, adding sprouts and microgreens is the easiest way of accomplishing it. Each has a slightly different nutritional profile, but all are nutritionally dense and will add delicious flavor and great texture to your food.
[i] Xiao, Z., Lester, G., Yaguang, L., Wang, Q. (2012). Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens. Journal of Agricultural and Food Chemistry 2012 60 (31), 7644-7651.DOI: 10.1021/jf300459b
