MICROGREENS or SPROUTS
The term microgreens and sprouts have been used interchangeably, but are they really the same? Well, no they’re not. Microgreens consist of three main parts: a stem, cotyledon leaf or leaves (those first leaves from the seed) and typically the first pair of very young “true” leaves. They differ in size depending on the variety of seed being grown. Microgreens are also typically grown in a “medium” such as soil, coir, or a substrate and are usually harvested between 2 – 4 weeks old. Sprouts on the other hand are germinated in water and are typically consumed as an entire plant (root, seed and shoot) depending on the variety. Sprouts also have a legal definition and have additional regulations concerning how they are produced and marketed due to their relatively high risk of microbial contamination compared to other greens since they are typically grown in water.
NUTRITIONAL VALUE OF MICROGREENS
There have been multiple studies that show microgreens provide more nutrition than mature leaves. A 2010 study published in the Journal of American Society for Horticulture Science showed that the young lettuce seedlings harvested 7 days after germination had the highest concentration of antioxidants and concentration of health promoting phenolic compounds as compared to their more mature versions. We’ve all heard that carrots are rich in beta-carotene, but so are microgreens. In fact, some microgreens contain 12mg per 100 gm of beta-carotene as compared to 8mg per 1000 for boiled carrots. Typical vitamins and minerals contained in microgreens are vitamin A, B complex, C, E, K, calcium, iron, magnesium, potassium and phosphorus.
MICROGREEN – NOT JUST FOR SALADS
Peoples initial thought for microgreens is to toss them into some salad. Although you can do that, that’s not the only thing they’re good for. Peas and radishes are great for stir fry’s and pasta. Broccoli and salad mixes are perfect for sandwiches, wraps, burgers, and even street tacos. Sunflowers are great in smoothies, potato salads, or even blended into a spread or toppings for your avocado toast.
For example, check out this Sunflower Spread recipe.
INGREDIENTS
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Sunflower shoots (tender) – 2 cups, with stems
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Sunflower seeds – 2 tbsp., soaked in water for 15-20 minutes
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Cashew nuts – 4-5, more if you would like it more creamy
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Nutritional yeast flakes – 2 tbsp. (or as per taste)
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Sea salt – to taste
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Water – just enough to blitz and bring the mix to a spreadable consistency
INSTRUCTIONS
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Place in a chutney grinder with the sunflower seeds, cashew nuts, a little salt and water. Blitz till creamy or textural, as per your liking. Spoon the mix from the sides and blitz again till the required consistency is reached.
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Remove into a bowl, add the nutritional yeast flakes, and adjust the salt and water.
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A drizzle of extra virgin olive would not hurt. Some crispy capers or a sprinkling of toasted sesame seeds are very tasty too.
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