Microgreens

The edible young seedlings of a range of vegetables are rich in nutrition and healing properties.

- DR KAREN BRIDGMAN

Microgreens are the edible young green seedlings of a range of vegetables and herbs and can include wild plant species. They differ from sprouts in that they are grown for several weeks until the first true leaves have developed, then harvested. They range in size from 2.5 to 7.6cm and include the stem and the first leaves; these micro-plants are then cut just above the soil line.

While sprouting seeds has a long history going back to 3000 BCE in Egypt, microgreens were first grown in California in the 1980s, and not only provide significant nutritional value but also add flavour, texture and colour to salads and other foods. As they are usually eaten raw, they retain all their vitamin and mineral content. Microgreens are more nutrient-dense ungerminated seeds or mature vegetables.

Initially, the sprouting for at least three to seven days enhances their nutritional value by deactivating antinutrients such as phytates, oxalates and tannins, thereby increasing the bioavailability of proteins and minerals. Microgreens are considered low-oxalate foods, unlike mature leafy green vegetables. Vitamins are also synthesised by this process and accumulate in the greens.

Then by being grown in sunlight, the process of photosynthesis further enhances nutrients such as vitamins C and E and accumulates chlorophyll and the antioxidant phenolic compounds. The protein content also expands, increasing bioavailability, the highest microgreen sources being members of the brassica family such as watercress, alfalfa, spinach and mustard greens, providing 2-3g per 100g.

Microgreens can be grown from the seeds of any herbs, cereals, nuts, legumes or vegetables and the flavour and nutrient level will depend on the species of plant and how it is grown.