Eat healthy, live healthy
The past few years have really been challenging for all of us. We have seen hospitalizations, lockdowns, tragedies, shortages of medical supplies and food, etc. These testing times have put a spotlight on health and immunity as we as a community had to fight against different strains of bacteria and viruses. It has become important for us to pay attention to the food we eat and how it is grown. Many of us had also started our own food farms in whatever space that was available to us. We realised the importance of chemical-free food. Most of us resorted to herbal, gharelu-nuskas for treating our loved ones during their illnesses and also to build our immunities. We looked for healthy options, food that would build our immunity. Most of us adopted a healthy lifestyle with nutrition and fitness being the prime. Since we live in uncertain times, we have to be future-ready before the next superbug strikes and mows us down. In this context, we wish to introduce communities to a ‘not-so-new’ but ‘not-so-popular’ superfood called ‘Microgreens’.
What are Microgreens?
Microgreens as the word suggest means “small”. They are young plants, a few inches tall, of edible vegetables and herbs. They have more nutrition compared to their adult versions, hence also called ‘superfoods’. They are in between sprouts and the plants. They are also called functional foods because they are a rich source of minerals, vitamins and antioxidants which has the potential to check many diseases and deficiencies when consumed in small quantity.
How are Microgreens different from sprouts?
Like sprouts, microgreens are young vegetables. However, sprouts and microgreens are not the same.
• Sprouts are newly germinated seeds that people harvest just as the seed begins to grow and before their leaves develop. Conversely, microgreens grow from sprouts, and they have leaves. When the first true leaves have emerged, the plant becomes a microgreen.
• People usually grow sprouts in water and harvest them within 2-3 days. Microgreens can grow either in soil or hydroponically, but they need sunlight. People harvest them after 1–3 weeks, depending on the type. People can grow microgreens from any herb or vegetable. The flavour will depend on the plant.
• Spouts are grown in dark and in very moist conditions, as a result, they have a lot of bacterial growth happening around them. Microgreens are grown under the light condition as a result they are safer to eat.
What are their benefits?
• Though their nutrient content varies slightly, most microgreens tend to be rich in potassium, iron, zinc, magnesium and copper.
• Microgreens are a great source of minerals (Ca, K, Mn, Cu, Zn, Se, etc), vitamins, phytochemicals (carotenoids and phenolics), etc.
• Nutrient content of microgreens is many times higher than their mature counterparts
• Microgreens help in the prevention of many lifestyle diseases, viz., heart, Alzheimer’s, diabetes, cancer, etc.
• Following are the health benefits of some of the microgreens:
1. Help in controlling sugar levels in the blood: Fenugreek microgreens have been studied to regulate the activity of the enzyme that is responsible for producing glucose and aids in managing blood glucose levels.
2. Antioxidant properties: Mustard microgreens contains vitamin C, carotenoids, and isothiocyanates which have an antiproliferative and antioxidant role. Likewise, compounds viz., polyphenols and glucosinolates are present in kohlrabi and kale microgreens have anti-inflammatory, antimicrobial, anti-diabetic, and anti-carcinogenic properties. Radish microgreens too are an excellent source of vitamin C and antioxidants which aid in maintaining digestive health and treat sore throat and colds.
3. Anti-cancer properties: Many microgreens possess anti-cancer properties viz., broccoli, chickpeas, buckwheat, flax, mustard, rutabaga microgreens, etc.
4. Weight management: Microgreens are also known to help in weight loss as they are rich in dietary fibres.
5. Maintaining Cardiac Health: Many microgreens are known to control cholesterol by regulating LDL levels and hepatic triglycerides viz., fenugreek. Moringa and beet microgreens are known to regulate hypertension.
What do you need to grow your microgreens?
• Growing media: You can grow microgreens on a variety of growing media. This includes cocopeat, paper, water, soil mix, etc
• Seeds: One can use whole seeds with a seed coat of pulses, wheat, rice, chia, basil, flaxseeds, spices, vegetable seeds, oilseeds, etc. Except for seeds of tomato, potato, brinjal, chilli, capsicum, etc, one can use almost all other seeds for growing microgreens.
• Container to grow: One can grow microgreens in any container but it should have drainage holes at the bottom to allow all the excess water to drain out. Because of this requirement plastic, clay, and paper/ fibre-based containers are the best. However, paper and other fibre-based containers have one drawback. They develop moulds because of the moisture.
• Growing Conditions: One can keep microgreens on the window sill or where there is diffuse sunlight. Microgreens do not like direct/strong sun
• Temperature: One can theoretically grow all microgreens throughout the year. However, this temperature will have to be maintained.
How to grow Microgreens?
• Take a plastic container of any size. The container does not have to be very deep (3 inches).
• Punch a few holes at the bottom for drainage.
• Add 2 inches of soil to the container.
• Level up the soil properly.
• Sprinkle seeds densely. One can use both soaked as well as unsoaked dry seeds
• Cover the seeds lightly with soil. Seeds should not be visible. However, care should be taken to add very little soil to cover, if the seeds are small.
• Take a dish and add some tap water to it. Place your plastic tray with seeds and soil on it.
• Allow the soil to absorb water from below. The whole process shall take less than 1 minute.
• Remove the tray, pat dry on a dry towel and place it in a dark but well-ventilated place or cover it with a newspaper.
• Different seeds have different germination times. But most of the seeds start germinating within 3 days. But some take 7-10 days.
• When almost 70-80% of seeds have germinated and started elongating, remove the tray from the dark and keep it in diffuse light for at least 1 day.
• Keep the tray on your window sill receiving natural light but not direct sunlight
• Water the tray daily through bottom watering.
• Harvest when the microgreens are 2-3 inches tall and have developed the first pair of leaves.
How to consume microgreens?
• Once the microgreens have become 2-3 inches tall and have the first pair of leaves, using a pair of sharp scissors harvest microgreens just above the soil surface.
• Wash them thoroughly under running tap water and they are ready to be used
• If you intend to use them at a later date, kindly harvest and keep them in an air-tight container without washing them on a moist cloth.
• Since they have a shorter shelf life they cannot be stored for long. So consume them immediately or within 2 to 3 days of harvesting.
• Once harvested, the trays and soil can be used again for putting fresh microgreens
• Preferably one should eat microgreens raw by adding them to your:
– Sandwiches
– Smoothies
– Salads
– Dips
– As a garnish
– Chutneys, etc
Having understood the nutritional benefits of microgreens, they do deserve to be tried. Add a healthy dose of nutrition to your diet and make yourself future-ready.
