How to Use Microgreens: Beyond the Restaurant Garnish
Chef or Foodie, or Somewhere In Between
I am not a classically trained chef. However, I have been known to throw together a meal with what I have on hand. Pulling different ingredients from the pantry, freezer and fridge then adding a dash of this spice or that spice to come up with something to eat.
Sometimes those "throw together meals," as a friend of mine calls them, are fantabulous. Followed by a "You have got to give me this recipe." As if! I may or may not remember what all I put in it. Other times, they are so so. And we won't dwell on the ones that were only eaten by the garbage can.
What can I say? I am a foodie at heart. But over the last few years I have had to be more intentional with my food choices. Illness will do that to you. Between not having the energy to cook and not wanting to spend money on unhealthy fast food, I had to seek out ways to get better nutrition in my daily diet.
Luckily microgreens were mentioned in a conversation with a dear friend. She told me to look into them. I did. Oh, I'm so glad I did. And what I found was that they are a smorgasbord of health.
How Microgreens Got Their Name
In my research I found that ancient cultures relied on immature plant roots and shoots for medicinal purposes. I thought it very interesting that "as far back as 2700 BCE, texts like the Huangdi Neijing (The Yellow Emperor's Classic of Medicine) detailed using young plants, such as mung bean sprouts, for their detoxifying and cooling effects on the body."
Okay- uh, how about this century?
Well, evidently the term "microgreens" was coined spontaneously in 1993 when vegetable supplier Michael Clark misunderstood Chef Craig Hartman's request for "baby greens." Michael grew immature seedlings to fulfill the request.
Upon delivery, Chef Hartman used them the same evening as a base for his gourmet salad course. It was a huge success. After being asked by a national restaurant magazine writer/customer "What is this?" He replied off the cuff "It's the newest thing. We call them microgreens!" 😎
You can read more about this transition from chef's plates to everyday kitchens in this look at the origins and evolution of microgreens.
Health Benefits of Microgreens: Nutrient-Dense Superfoods
About that smorgasbord of health I mentioned. There are too many research studies to list that I read in my quest to find out about these tiny little leaves. You can find them too. I did a simple google search on the health of microgreens.
The Landmark research that seems to get the most attention is a 2012 study by the University of Maryland and USDA. It revealed that the cotyledon leaves of microgreens possess significantly higher concentrations of vitamins, carotenoids, and phytonutrients—sometimes 4 to 40 times more—than their fully grown counterparts.
Researchers wanted to understand why they were so flavorful. They discovered so much more; that they're pure nutrition. Minds were officially blown.🤯 Mine was too.
Quick & Easy Ways to Cook with Microgreens
So how do you use microgreens in your daily cuisine? I found the industry's standard answer is the 5 Ss:
Salads & Sandwiches for texture
Sautés & Soups for added depth of flavor
Smoothies for that hidden nutrient boost
I know, I know.. do you have the deer with headlights look? 🫥
I know I did the first time I read that answer! Luckily, I had the time to dig deeper. 🤓
Microgreens can add actual structural value to a dish by adding crunch to balance out soft textures, and introducing a peppery or fresh flavor note to cut through rich meats like prosciutto.
Like the one pictured above. I had such a good time making that appetizer for Christmas brunch! Arugula topped Prosciutto Pepper Jelly Bruschetta. 😋
They can also add color and a punch of flavor to an every day side salad. 🥗
Or they can elevate an ordinary dish like spaghetti and meatballs into a special Italian meal 🍝 for a date night.
Regardless of the dish you are preparing, just by adding them you are also adding a massive nutrient boost to the dish. There is so much more to microgreens than just being for aesthetics
For a deeper dive into how to use them and why they pack such a different punch than regular vegetables, check out my post: Microgreens Aren't Just Tiny Lettuce Leaves.
Further Reading & Resources:
Watch the breakdown on the Medicinal & Culinary History of Microgreens.
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