Microgyn (microgreens) is a concept that has become popular at the peak of a healthy lifestyle and has become absolutely its own in our food culture. In this article, read more about this interesting and useful nutritional supplement.
In general, microgreens began to be used back in the not so distant 80s. American chefs have added some kind of microgreens to decorate their dishes. After that, they began to add it to various salads, first courses, toasts and burgers. But today, microgreens are considered an integral part of many dishes, and if earlier it was grown only on farms in the most remote corners of the United States, now the cultivation of microgreens is available to absolutely everyone, anywhere in our globe, and most importantly, it is done at home .
Microgreens literally blew up our healthy lifestyle culture and took its strong position from nutritionists and nutritionists.
Microgreens are sprouts that are initially grown for one to two weeks, then “harvested” and eaten with food. To understand when we can start “collecting”, just check the size of the sprout: it should vary from 2.5 to 4 cm.
If you suddenly left the greens to germinate further up to a size of 8–10 cm, then you should know that such sprouts will have a completely different name — mini-greens and completely different properties. To get exactly microgreens, you need to wait a maximum of two weeks after sowing, and also carefully cut it with scissors.
How to grow microgreens?
Growing microgreens is absolutely easy: all you need is a container with holes and a drip tray to drain excess moisture. Fill the container with special soil and before planting the fields with water. After, arrange the seeds loosely from each other. Next, lightly cover the container with foil and take it to a dark place. After the first sprouts begin to appear, remove the film and place the container in a sunny place. And the only thing you will need to do for the next week or two, depending on the growth of greenery, is to keep the soil moist, but it should only be watered with a sprayer.
You can use microgreens immediately, but you can store it for a very short time: a maximum of 3–4 days, wrapped in paper, and also, always in the refrigerator.
Why is microgreen so useful?
In the 2000s, the USDA Agricultural Research Service of America published the first studies on various types of greens. These studies have determined the health benefits of eating microgreens and their maximum shelf life. The USDA used 25 different plants. The main test was the presence of vitamins such as: E (tocopherol), K (phylloquinone), A (carotene) and C (ascorbic acid).
The microgreens of cilantro, daikon, red cabbage and red amaranth became the leaders in the presence and concentration of these vitamins. Also, these scientists managed to prove that green sprouts grown up to two weeks, depending on the species, contain 5 times more various trace elements and vitamins than their more “adult” specimens (the so-called mini-greens).
The microgreens of most grown sprouts contain a daily dose of vitamin C and vitamin A, as well as iron, phosphorus, magnesium and calcium. Not to mention the whole complex of vitamins: E, D, B, K and PP.
What to grow?
Let’s take a look at some of the available microgreens with you:
red cabbage microgreen
Red cabbage sprouts have the highest concentration of ascorbic acid, according to USDA data. Moreover, it contains 40 times more of it than in an adult plant.
Therefore, if you want to strengthen your immunity, be sure to include red cabbage microgreens in your diet.
In addition to being sweet-tasting and great with any meal, pea microgreens are also rich in phosphorus, fiber, and protein. It is pea sprouts that contain such complexes of vitamins as: A, B, C, PP, K, E and folic acid. Also, microgin has a high calorie content (81 kcal / 100 grams), contains a large amount of vegetable insulin and choline.
Pea microgreens will help you lower your blood sugar, lower your cholesterol levels and energize you for the rest of the day.
Freshly pulled young wheat cannot fail to please each of you. Since wheat microgreens are not only beautiful, but also rich in vitamins, pantothenic acid and oxygen.
Due to the fact that microgreens contain pantothenic acid, it has a very beneficial effect on our body. This acid helps in the work of the digestive tract, and also has a significant effect on the production of hormones and red blood cells. Also, I want to note that it is wheat microgreens that help to get rid of excess weight, because it takes an active part in the process of processing fats and carbohydrates into energy.
How to use?
When using any food, especially those that are rich in various trace elements and vitamins, there are always warnings.
Here, for example, you should not use microgreen for people with gastrointestinal problems. And in general, those who suffer from these problems should refrain from consuming any fiber, as this can backfire. And microgreens of almost any plant necessarily contain fiber.
There is one more feature of almost any microgreens. The enzymes that are in it slow down the process of digestion of food. Therefore, I recommend, especially cereal sprouts, first throw into a blender, grind thoroughly, and then you can add liquid to fresh juices, smoothies, first courses or salads.
I understand that not everyone is ready to eat microgreens, even after I tried to convince them otherwise. The reasons may be different, but one of the most popular:
- appearance (yes, girls, I know that it’s hard for many to overcome themselves and eat something that “does not look very tasty”);
- herbal aftertaste, although it is felt only if you use clean microgreens, without jamming with soup, and in fresh juices and smoothies, the taste is even more so not felt.
What is the guide to use without prescriptions? Record the best!
Salad for all occasions
Take carrots and zucchini and cut into small cubes. Add a tablespoon of red cabbage sprouts to the plate, and after that — everything is simple! Pour olive oil on top, add soy sauce and a few drops of lemon juice to taste. You can add flax seeds or sesame seeds. And then, if desired: a few pieces of boiled chicken, tofu or mozzarella cheese, well, they won’t be superfluous. Bon appetite, dear ones!
Decoration of dishes
Microgreens are one of the main decorations of any dish! So be bolder, you can decorate everything with it: from soup to fresh juice.
Oh, how great is the black bread toast with a slice of mozzarella, cherry tomatoes, decorated with arugula microgreens!
Smoothies for weight loss
We take a banana, (strawberries can be added in season), celery, zucchini, fresh cucumber, mint, lemon juice and pea microgreens. Pour everything with a little water or milk. You can add some more fruit for sweetness. Beat for 2–3 minutes, and voila! An incomparable and at the same time insanely healthy smoothie is ready to drink!
Irina Storozhenko, a sports nutritionist and nutritionist, answered all questions.
We hope that soon microgreens will become an integral part of your diet!
The opinion of the editors may not coincide with the opinion of the author of the article.