Benefits of Microgreens In Your Diet

Microgreens are a healthy snack which can be eaten right out of the container or added to your favorite omelet, soup, salad, or sandwich.  Here are some examples of the benefits of microgreens in your diet.

  • Broccoli Microgreens are full of vitamin C and Sulforaphane, which contains anti-canceranti-diabetic, and anti-microbial properties.
  • Sunflower Shoots  have Vitamin Dchlorophyll,  complete proteins, and Amino Acids.
  • Wheatgrass Juice offers several nutritional and medicinal benefits listed here. Wheatgrass juice can help increase red blood cell countlower blood pressurestimulate the thyroid glanddetoxify the liver, and so much more.
  • Pea Shoots offer fiberVitamin CIron, and folic acid.

**Here are some other nutritional benefits of Microgreens that Web MD has discovered through research:

  • “The microgreens were four- to 40-fold more concentrated with nutrients than their mature counterparts,” says researcher Qin Wang, PhD, assistant professor at the University of Maryland in College Park. “When we first got the results we had to rush to double and triple check them.” (Warner, 2012).
  • “Vitamin C, vitamin K, and vitamin E levels were highest among red cabbage, garnet amaranth, and green Daikon radish microgreens. Cilantro microgreens were richest in terms of lutein and beta-carotene.” (Warner, 2012).Microgreen-Piles

RECIPE: Shrimp and Microgreens Wraps

04-00-058-micros-5Shrimp and Microgreens Wraps

Serves 4 as an appetizer

Here, microgreens replace lettuce in these nontraditional Asian spring rolls.

8 rice paper wrappers*
1 large bowl of very warm water
1/4 cup red pickled ginger, julienne*
1 1/2 tablespoons toasted sesame seeds or black sesame seeds
1/2 pound cooked medium shrimp, shelled and de-veined
1/2 cup cilantro microgreens or coarsely chopped tender young cilantro
1/4 cup mint leaves (optional)
2 1/2 cups mixed mild microgreens: radish, pea, red amaranth, Sunshine Salad mix
Nuoc Cham (recipe follows)

1. Immerse one wrapper in the water for 20 seconds or until it becomes limp, then carefully transfer it to a plate. Soak another wrapper while you fill the first one.

2. Layer some of each ingredient through the greens down the center of the wrapper.

3. Fold one corner up over the greens, fold in the two adjacent corners, and roll up the wrapper, enclosing the filling. Repeat with the remaining wrappers. Serve with a bowl of Nuoc Cham for dipping.

Nuoc Cham

Use fish sauce for a Vietnamese flavor; however, the soy sauce alternative is equally delicious.

2 tablespoons fresh lime juice
3/4 teaspoon crushed red pepper
1 1/2 teaspoons honey
1/2 cup warm water
1 1/2 teaspoons toasted sesame oil*
1 tablespoon fish sauce* or 1 1/2 teaspoons soy sauce

Microwave the lime juice and red pepper for 20 seconds in a loosely covered glass or ceramic bowl. Stir in the honey and then the remaining ingredients.

*Available in Asian markets and in some supermarkets

Click here to read the original article on C&L Farms Grows website

 

RECIPE: Sunshine Smoothie

Sunshine Smoothiesunshinesmoothie

16 oz  sunflower microgreens + 4 oz broccoli microgreens provides the perfect amount of greens to make this smoothie all week long!

Ingredients

About 2 oz sunflower microgreens
About 1/2 oz broccoli microgreens (optional)
1/2 banana – chopped, frozen
1/4 cup frozen pineapple chunks
1/2 teaspoon chia or flax seeds
Ice
1/2 cup water or Almond milk or Soy Milk (to help with blending)

Directions
– Place items in blender in the order indicated on recipe.
– Add water to help with blending.

Recommendations

Please try new combinations of microgreens to suit your palate.  Mixing up the fruit is perfectly okay also so don’t be afraid to experiment.

This recipe was originally posted on the C&L Farms Grows website

C&L Farms Grows

LogoColorTextBelow_250x250Chris & LeAnn Benton – C&L Farms Grows, LLC

http://www.clfarmsgrows.com

C&L Farms Grows is a new farm north of Carrollton off of Hwy 113.  The farm is located on 8 beautiful acres with lots of potential.  Each morning there are deer browsing the pasture among wild rabbits and a lone hawk circling overhead.

All of our produce is grown with natural methods, meaning that no chemical fertilizers, sprays, or pesticides are used. Our main focus is our microgreens (pea, sunflower, radish, salad mix, cilantro, broccoli, and shiso) but we also grow a Spring salad mix as well as herbs.  We are expanding into more root vegetables such as carrots, beets, white turnips, and radish.  We are stewards to the land and will begin to focus our efforts on our permaculture walking trail food forest.

Our mission is to foster social and environmental change through the production of local food, and to help, teach, and empower people to start growing their own. We believe that our transition from a petroleum based society is inevitable and how we chose to perceive that potentially devastating event is entirely up to us. At C&L Farms, we see that as an opportunity to create the world we want to live in, and while we move from a society and food system that is energy intensive, environmentally destructive, and socially inequitable, we can have fun, eat good wholesome food, get some exercise, and reconnect with the soil and our community at the same time.

We already have a growing social media presence on FacebookGoogle+Twitter, and Pinterest.