They’re not sprouts, they’re not baby greens—what then, exactly, are microgreens? They’re also known as micro herbs or vegetable confetti. They aren’t just one type of plant but rather are the general name for a variety of tiny plants (about 1 to 3 inches tall) that pack a nutritional punch and can be used in salads, as a garnish, or blended into juices or smoothies.
The mini-plants can come from a variety of seeds, such as those from the Brassicaceae family, which includes broccoli, watercress, and arugula, and the Asteraceae family, which includes lettuce, endive, and radicchio. Because they come from a variety of plant families, the flavor of microgreens can range from neutral to spicy to slightly bitter.
Here’s the great thing, though: despite their tiny footprint, microgreens are incredibly healthy. In fact, research shows that the nutrient content in microgreens can be up to nine times higher than in mature greens, like spinach and chard. The antioxidant content alone may help reduce the risk of Alzheimer’s disease, heart disease, and certain cancers.
Grow Your Own
Microgreens, given how trendy they are, can be expensive. However, it’s easy to grow them at home in container gardens. Here’s how:
1
Fill a shallow tray with aboutan inch of potting soil.
2
Scatter your chosen seeds over the soil evenly. You can pack them in—because you harvest them once they’re a couple inches tall, the plants don’t need as much space.
3
Add another inch of soil. Position the tray under a window that gets plenty of sunlight.
4
Mist the tray with water a couple times a day. The microgreens should be ready to harvest in two to four weeks.
5
To use, cut the microgreens with scissors above the soil level.
Grilled Avocado Toast with Fried Egg and Microgreens
Serves 4
4 slices sourdough bread,thickly sliced 2 avocados, peeled and seeded 3 tablespoons extra-virginolive oil, divided 4 eggs 1/4 cup microgreens Sea salt and freshly cracked black pepper, to taste
Directions: Heat a grill or grill pan to medium heat. Brush each slice of bread with a 1/2 tablespoon of extra-virgin olive oil. Place the bread slices on the grill or grill pan. Grill for about 3 minutes per side, or until they have nice grill marks but aren’t burned. In a medium-sized bowl, lightly smash the avocado. Leave a few chunky bits. Add salt and pepper to taste. Heat the remaining olive oil in a large nonstick skillet. Fry the eggs until the whites are set and the yolks are still runny. Divide the avocado and microgreens evenly on top of the toasts. Sprinkle with sea salt and pepper.
