A Little Goes a Long Way
Experts say the flavor of microgreens is also more intense, so a little goes a long way to enhance a meal.
Until recently, commercially grown microgreens have only been available to chefs, who use them as flavor accents and garnishes for soups, salads, and sandwiches.
Today, they are available at most farmers markets and upscale grocery stores.
They generally cost more than mature greens, but registered dietitian Roberta Duyff says that shouldn’t discourage people from eating them.
They are quick and easy to grow indoors on a sunny windowsill and are a great project for kids, says Duyff, who is the author of the American Dietetic Association Complete Food and Nutrition Guide.
“They are little, and kids like things that are kid’s size,” Duyff says. “They can put it on their own salad or some cheese or hummus to make it look pretty.”
Like most spices and herbs that are also highly concentrated with nutrients, she says you don’t need much to add flavor and spark to the plate.
Duyff says microgreens are extremely delicate and, like any raw vegetable, need to be washed carefully before eating. Due to their high water content, cooking microgreens isn’t recommended.
When choosing a microgreen, researchers say to look for the most intensely colored ones, which will be the most nutritious.
“It’s really kind of an artistic thing currently, but it’s nice to know that not only do microgreens look pretty and have strong flavor, but they also have an incredible punch of nutrition,” says Lester.