Ashleigh Smith + photo

Ashleigh Smith

Dec 5
3 min read
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Healthy Sunflower Microgreens

Microgreens and sprouts are one of the best ways to eat vegetables. They are packed with vitamins, minerals, and antioxidants. According to a study done by the University of Maryland research team, microgreens may contain as much as 4-40 times more nutrients than their mature counterparts! What? That's amazing! Only about 10 percent of Americans eat the recommended portion of vegetables a day, making microgreens and sprouts an incredible tool for fulfilling your daily nutrient needs. They are easy to grow and easy to use.

Add them to a fresh green salad, soups, stews, smoothies, toast, etc. One of my favorite ways to use microgreens for a healthy, hardy, and energizing meal is to create a buddha bowl with quinoa, microgreens, sprouts, and additional fruits and vegetables. Buddha or rice bowls are a great way to create a well-balanced meal.

fresh microgreen vegan buddha bowl

Nutrients Found In Sprouts and Microgreens

This information was found in Idaho State Universities Microgreen Nutrient Profile

Amaranth - 16% protein, rich in lysine; thiamine, niacin, calcium, potassium, iron, manganese, zinc, and copper, and a good source of vitamins A and C and folate.

Red garnet amaranth microgreens

Broccoli - High in sulforaphane, antioxidants, Vitamins A and C, calcium, iron, and phosphorus.

Waltham Broccoli Microgreens

Buckwheat - rich in lecithin, iron, boron and calcium. It contains all of the B vitamins, C, and K, folic acid, magnesium, manganese, and selenium. One of the most complete sources of vegetable protein, containing all eight essential amino acids.

Hydroponically grown buckwheat microgreens

Pea - good source of beta carotene, high in vitamin C and folate, chlorophyll, flavonoids and polyphenols, specifically lignans and coumetarols, which are being studied for their anticarcinogenic and anti-inflammatory activities. 17% protein.

organic yellow sugar pea microgreens

Radish - Vitamins A, B, C, E, K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Amino Acids, Carotene, Chlorophyll, Antioxidants, Protein: 30%

colorful mix radish microgreens

Sunflower - Vitamins A, B complex, D, and E, calcium, iron, magnesium, potassium, and phosphorus. 20% protein

black oil sunflower microgreens

This is only a small list. There are many more microgreens that are filled with awesome nutritional benefits. If you are looking for a way to boost nutrients, eat clean, and create tastier foods, microgreens and sprouts will be your new best friend. Microgreens are the initial shoot growth developed from the energy stored within the seed. Sprouts on the other hand include the seed, roots, and beginning shoot growth with the full benefits of nutrients and energy stored in the seed. At either stage you can expect to benefit from the concentrated nutrients compared to the mature vegetable counterparts. To make incorperatingn sprouts into your diet simple and easy, try one of our seed mixes or starter kits.

Microgreens can be grown right on the kitchen counter. There is no need for space or weather to keep you from growing nutritious vegetables. If you are new to growing microgreens, try one of our starter kits. For those of us who may have a hard time remembering to water plants, try one of our self-watering trays.

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Christine Hiebel

Excellent!!! Good info, thanks!

Melissa Turner

These articles are great! Thank you.

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