Microgreens, How Do I Use Them and What are They Good For?

Microgreens, How Do I Use Them and What are They Good For?

What in the world are microgreens?

I know what you're thinking.  "They're trendy.  And I'm not cool enough to be trendy".

Um.....not at all.

Microgreens have been around for a very long time, are actually very healthy, packed with vitamins, and believe it or not, you can eat them on just about anything.


What are Microgreens?

Microgreens are the shoots of greens or herbs such as arugula, Swiss chard, mustard, beetroot, etc., picked just after the first leaves have developed. They are packed full of vitamins and minerals. All the energy and stored nutrients are found in the tiny sprout and contain benefits that can help weight loss, prevent aging, manage diabetes, improve digestion, build bone health, heart health, and lower cholesterol levels.

Microgreens are also a source of plant-based estrogen that boosts women’s health, reduces the symptoms of menopause, and regulates menstrual cycles.

Microgreen Nutrition

Microgreens are low in calories but provide many vitamins and minerals, which makes them a perfect supplement to add to your favorite meals.

A serving of 100 grams of microgreens have:

  • 23 calories

  • 2.1 grams carbohydrates

  • 3.99 grams protein

  • 0.69 gram fat

  • 1.9 grams fiber

  • 30.5 micrograms vitamin K (38 percent DV)

  • 8.2 milligrams vitamin C (14 percent DV)

  • 36 micrograms folate (9 percent DV)

  • 0.2 milligram manganese (9 percent DV)

  • 0.2 milligram copper (8 percent DV)

  • 70 milligrams phosphorus (7 percent DV)

  • 27 milligrams magnesium (7 percent DV)

  • 0.1 milligram riboflavin(7 percent DV)

  • 0.9 milligram zinc (6 percent DV)

  • 1 milligram iron (5 percent DV)

  • 0.1 milligram thiamine (5 percent DV)

  • 155 IU vitamin A (3 percent DV)
    (excerpt from Dr. Axe)

That's Great and All, but How Do I Use Them?

We use microgreens on almost EVERYTHING!

  • on top of salads

  • inside sandwiches

  • inside veggie wraps

  • on top of tacos

  • in burgers

  • added to soups

  • mix them in your smoothie

  • top off cheese and crackers

  • use them anytime in the place of lettuce

I had a gentleman tell me he puts microgreens on top of his bagel and cream cheese, and a lady told me she puts them on top of her morning egg.

See, you can use them just about anywhere!

How Do I Store Microgreens and How Long Will They Last?

You need to be sure to rinse your microgreens after you purchase them and store them covered in the fridge. Don’t leave them sitting in water or they will get moldy quick. They should last about 2 weeks. Your microgreens should smell fresh and green. If they start smelling musty or sour, it’s time to get rid of them.  If they seem too wet to you, put a small square of paper towel in the lid to help absorb the excess moisture.

So, Where Can I find Microgreens?

We have several varieties of micros available at our FARM, or at the Tahlequah Farmers' Market Online Market.  We grow them even through the winter months. Microgreens are a great way to provide your body with fresh greens when it’s cold and barren outside!

Have you ever used microgreens in unusual ways? How do you eat them?  What are your favorite?

Be sure to pass this post along to anyone who might not know the amazing benefits to microgreens!

Have a blessed day,

Tabitha Findley
Rare Breed Farms

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