The miracle of microgreens

Have you noticed how salad greens have dramatically shrunk in size? Instead of full-grown heads arranged in a produce bin, you’ll now find bagged lettuce and leafy mixtures labeled as “baby” greens, most often spinach, arugula or romaine. Add to those choices another market-driven miniaturization: microgreens.

These are actually small seedlings, usually less than two weeks old. Unlike sprouts, which don’t reach this stage of growth, these tiny plants have a slender stem and just two or sometimes four leaves. Once they reach a height of close to two inches, they’re ready to harvest.

Flats of microgreens from Black Hog Farmstead (see photo) were selling well at the Historic Lewes Farmers Market. When asked which variety he would recommend, grower John Feliciani advised shoppers to pick off a few leaves and taste a sample to decide.

Some were almost sweet, while others had a pleasantly sharp bite, and all were more complex in flavor than their mature counterparts. One reason the microgreens were so tasty is because they’re so young their flavors are more concentrated. In addition, their nutritional content is denser.

Since the seedlings start from the same type of seeds as plants allowed to grow to full size, they contain the same amount of nutrients found in a larger, older plant. This also means that each mouthful  of microgreens delivers more vitamins, minerals and nutrients than a mouthful of adult greens.

Researchers at the University of Maryland studied the vitamin and phytochemical content in microgreens compared to fully grown specimens of the same plant variety. Specifically, they measured vitamin C, vitamin E and beta carotene in over 20 different varietals.

The results? The leaves of the microgreens had from four to six times greater nutritional content.

Now that their nutritional value has been documented, we can focus on how to use these lovely leaves. When you purchase microgreens (which are quite easy to grow, if you want to cultivate your own), they’ll come in the same plastic pot in which their seeds were sown. Black Hog charges a small fee as a deposit for the container, which is refunded when you return it to them.

Most often, microgreens are grown in a sterile medium often described as a “soilless mix” and not treated with any pesticides. Even so, it’s a good idea to give the leaves a quick rinse after they’re trimmed off at a point just above the soil line. Don’t tug too hard, as it’s easy to dislodge the roots, which will bring along some dirt.

If you purchase microgreens more than a day in advance of when you plan to use them, remember they’re still living and will need a gentle sprinkling of water to keep them from drying and shriveling. Store them in the refrigerator under a damp paper towel.

Colorful and tasty microgreens are a lovely garnish for a tossed salad or a bed of subtle texture for grilled chicken breasts.

Try covering your sandwich spread or mayonnaise with a layer of microgreens to enliven that turkey on rye. Sprinkle them in omelettes or onto a chilled soup; don’t let them cook or you lose all those wonderful nutrients.

Just like more mature greens, microgreens are an excellent addition to healthy smoothies or juiced vegetables.

They’re a pretty last-minute addition to a dish of cooked vegetables (see photo). This combination of roasted beets and carrots was brought to room temperature, mixed with vinaigrette and garnished with microgreens - instant salad.

Microgreen Smoothie

1 C almond milk
1 frozen banana
1/2 C blueberries
1/3 C kale microgreens
microgreens for garnish

Combine all the ingredients in a blender and process until smooth. Decant into a glass and garnish with microgreens. Yield: 1 serving

Microgreen Salad

4 C mixed microgreens
2 quartered tomatoes
1 sliced avocado
4 sliced hearts of palm
4 oz crumbled feta cheese
salt & pepper to taste
juice of 1 lemon
2 T olive oil (optional)

Arrange the microgreens in a pile on each of four salad plates. Scatter tomatoes, avocado, hearts of palm and feta over the greens. Sprinkle with salt and pepper. Drizzle the salads with lemon juice and olive oil (if using). Yield: 4 servings.

Roasted Roots with Microgreens

2 carrots
2 beets
1/2 C microgreens
2 T olive oil
1 T Balsamic vinegar
1 T lemon juice
salt & pepper, to taste
1 t snipped chives

Preheat oven to 375 F. Wrap the beets tightly in aluminum foil and bake until soft, about 40 minutes. Cut the carrots at a slant into one-inch pieces. Wrap tightly in aluminum and cook until soft, about 30 minutes. Remove vegetables from oven and allow to cool to room temperature.

Place the carrots in a serving dish. Unwrap the beets and peel off skins; cut into one-inch cubes and add to carrots. Arrange microgreens around the perimeter of the serving dish. Combine remaining ingredients and pour over salad.

To serve, toss microgreens into beet and carrot mixture to distribute vinaigrette. Yield: 2 servings.