Microgreens have become a favorite of recent times, they are both healthy and delicious at the same time. Don't be fooled by how tiny they look, they often have higher nutrient levels than ripe vegetable greens.
Microgreens are young vegetable greens, about 2.5-7.5 cm tall. They are also known as baby plants that fall somewhere between a sprout and a baby sprout. Microgreens are more similar to baby greens in that only the stems and leaves are considered edible. Microgreens are very convenient to grow as they can be grown outdoors, in greenhouses or even in a variety of places such as windowsills. They are also considered in the category of functional food because they provide an extremely easy intake of many nutrients.
What Are the Most Popular Microgreen Species?
Microgreens can be grown from many different types of seeds. Now I am listing the most popular types for you.
Tuprgiller: Broccoli, cauliflower, cabbage, radish, arugula and watercress
Daisy family: Lettuce and chicory
Parsies: Dill, carrot, celery and fennel
Daffodils: Leeks, garlic and onions
Spinachaceae: Quinoa, amaranth, chard, beets and spinach
Curines: Pumpkin, cucumber and melon
Also; In addition to grains such as rice, oats, wheat, corn, and barley, legumes such as chickpeas, beans, and lentils sometimes turn into microgreens.
Well, Micro How Do Greens Taste?
I give my answer right away.. The taste of microgreens changes. Yes, you heard it right, they do not have a single aroma. Depending on the variety, they can be spicy or slightly sour, sometimes even slightly sweet. But they generally have a strong flavor and are considered concentrated.
What Makes Microgreens Valuable?
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What makes microgreens valuable and most importantly is our health. Let's not pass without mentioning the features that provide a great benefit. Here are those features..
1- Contains High Nutrition Value
Microgreens to mature greens They are much more nutritious than food. This is because they manage to collect the important vitamins and minerals found in ripe greens and fit them into smaller sizes. Thanks to these properties, they are also known as concentrates. They're rich in potassium, iron, zinc, magnesium, and copper, although their nutrient content varies slightly. This richness ensures that the need for vitamins and minerals is provided very quickly and easily.
According to research, the nutrient levels in microgreens are nine times higher when compared to more mature greens! Moreover; They contain more polyphenols and antioxidants. Although the vitamin and antioxidant levels of microgreens vary, the measured levels were 40 times higher than mature greens.
I mean; You should not neglect vegetables and fruits from your diet, and adding some microgreens will allow you to reach the nutrients you need faster.
2- Contains Antioxidant Polyphenols
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What we call polyphenols are natural chemicals found in many foods. These natural chemicals have strong antioxidant properties for health. Antioxidants are; It prevents both chronic diseases and free radicals that damage cells.
What Research Says About Polyphenols?
According to research, polyphenols; It reduces risks such as heart disease, cancer and Alzheimer's disease!
Moreover, most vegetables are rich in polyphenol content. In fact, the microgreen versions of these vegetables have higher polyphenol content!
3- Protects Heart Health
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Heart diseases are among the most common causes of death in the world. The easiest and most effective way to protect heart health is to eat healthy! Increases vegetable consumption in your daily diet It is possible to prevent the risk of white heart diseases. When you include microgreens, your rate of minimizing the risk increases.
In addition to an adequate and balanced diet, a healthy lifestyle and regular physical activity, microgreens 2-3 days a week consuming it keeps your heart strong!
4- Reduces the Risk of Chronic Disease
Increasing vegetable consumption As it prevents chronic diseases, it also reduces the risk of prostate and digestive system cancers! How about enriching and diversifying your vegetable consumption? If your answer is yes! You can get started right away by adding a handful of microgreens to your salads.
5- Supports the Digestive System
Since microgreens contain high prebiotic fiber, they are a part of gut-friendly probiotics. supports its development. Besides the digestive system, it is also very useful for improving your general health quality.
6- Easy to Produce
Growing microgreens is pretty easy. You don't need to have a huge garden for these nutrient-rich greenery to form!
If you have a window or balcony that gets a little sunlight, the most important step is completed. It is sufficient to wait for a small time interval such as 7-21 days for the harvest period. Don't be afraid when the weather gets cold! It is possible to maintain production throughout the year by acquiring a growth light for yourself during the winter months.
Is it Risky to Consume Microgreens?
It is safe to consume microgreens! Don't worry, there is no such thing as food poisoning. However, those who want to grow microgreens at home should follow the steps I mentioned carefully.
If you have decided to grow microgreens at home, then two important points are;
1- Get your seeds from a reputable company
p>2- Stay away from potentially contaminated growing media
How to Add Microgreens to the Diet
There are many different ways to add microgreens to the diet. I have a way. Here are some of those ways;
1- It can be included in salads and sandwiches.
2- It can be mixed into juice or smoothies.
3-It can be used as a garnish in hot dishes.
Growing Microgreens Step by Step!
Materials:
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Quality seeds
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Organic soil
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Empty spray bottle
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Deep containers
Growing Phase:
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Fill your container with soil without compacting it too much and water it lightly
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Sprinkle the seed of your choice as evenly as possible
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Cover your container with a plastic wrap or a clear bag
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Constantly check your planting container and keep your seeds moist
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Uncover and expose to light a few days after the seeds germinate
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Water once a day when the microgreens start to grow and color
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Check after 7-10 days the microgreens are in the harvest stage
Harvest Phase:
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Always use scissors or a knife to harvest microgreens
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Collect the microgreens in clusters with your hands and cut them off the stem
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Harvest as much as you can use!
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Wash the microgreens you have collected with very light water before using them
To summarize, place these wonderful greens at the center of your life and I think it's a must. Enjoy your home grown.
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