Micro Greens are everywhere these days. For the last 8 or so years, they have become quite the trend. Who doesn't like a pile of sweet, pretty, little interesting looking greens on their dinner plate? you probably haven't been to an upscale restaurant without seeing them lately. In a nutshell, micro greens are just early shoots of lettuces, herbs and veggies. To be considered a micro green, they are approximately 1 in tall. They are the most simple, easy things to grow around. You could have an endless supply available at your fingertips all year round. I'm currently on my second crop of these lovelies and they just take so good.
Why so special you ask?
Because these micro greens are the smaller versions of your oh so tasty regulars, their flavor profile is intensified. They are a tender powerful punch of flavor. Micro greens have been produced here in the United States since the early 1990's beginning in the early Southern California healthy food diet craze. It's quite an expensive product to produce commercially, but they are healthy and require no pesticides. They are considered a live green, but must be consumed within hours to be considered live. After harvest they begin to rapidly stretch, become soft and loose their color and flavor. It's better to clip, rinse and serve right away. It's important to understand that micro greens are no more healthy than their larger version. Just because they're small doesn't mean they are more powerful or contain more nutrients. They are good source of vitamins and minerals when adding them to smoothies or freshly blended drink and sauces, but they are mostly produced for flavor. They are more easily digestible are much more tender.
*Note: Micro greens are not the same as sprouts. Sprouts are simply germinated seeds, produced in water alone, they are not planted. They are typically produced in dark, moist containers and bags which lends to the proliferation of dangerous bacteria. It's my personal opinion that you shouldn't consume sprouts without cooking them or observing very strict guidelines of safety. Pregnant women, children and those with auto immune deficiencies should be advised of the health risks associated with them. Salmonella and E coli are a huge problem in the commercial production of sprouts. The FDA has rigorous guidelines in combating these food-borne illnesses. Sprouts are often sold in the containers they are produced in. I myself love a square container of bean sprouts, but very sparingly. It's also helpful to know that mung beans used in Asian cooking are typically safe to consume because they are grown in a deep rich soil, but still be advised and careful. They aren't as tasty out of can, but they are safer.
Micro greens are not grown in water. The seeds are planted and grown in
soil or a soil substitute such as peat moss, or other fibrous materials.
They are generally grown in high light conditions with low humidity and
good air circulation.When the leaf is fully expanded and appear as a miniature version they are ready for harvest. Typically this is 1-2 weeks, some varieties about 3 weeks.
Open Face Egg and Asparagus Panini
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| Photo and recipe courtesy of Mary Moran, Holy Mary Food of Grace |
- 8 pieces of sliced whole grain bread, 1 inch thick
- 8 eggs
- 12 asparagus
- ½ c olive oil
- ¼ Parmesan cheese
- ½ micro greens for garnish
- Salt and pepper
Directions
- Cut the asparagus lengthwise and blanch in salted water.
- Preheat oven 350 degrees Fahrenheit
- Slice whole grain bread into 1 inch slices and coat with olive oil and salt.
- Toast in the oven for 3-6 minutes to a light golden brown or crisp, but not burned.
- Fry eggs in a large nonstick sauté pan (cook 4 at a time max) and place a lid over the top to cook the eggs through. Salt and pepper the eggs before placing the lid.
- Repeat step 5 for the remainder of the eggs.
- Slide the eggs on to a cutting board and cut them to separate them.
- Place three blanched asparagus per toast and slide an egg on top; add Parmesan and garnish with micro greens.
Penne Pasta, Sun Dried Tomato and Goat Cheese Trifle
- 1 lb penne pasta
- 1 c goat cheese
- ½ c of ½ and ½
- ½ c pesto*
- 1 c sun dried tomatoes
- Salt and pepper
- Micro greens for garnish
Directions
- Boil pasta in a pot of salted water.
- Make pesto and set aside.
- Whisk goat cheese and ½ and ½ together; set aside.
- In a large bowl, toss the pesto and pasta together.
- In a large casserole dish or bowl, first layer the pasta, then spread the goat cheese and top with sun dried tomatoes and garnish with micro greens.
- Serve room temperature.
The Pink & Green Goddess
Ingredients:1 1/2 cup almond milk
1 banana
1/2 cup plain yogurt
1/2 cup frozen strawberries
1/2 cup frozen mango
1 Handful of lettuce Micro Greens
Admittedly when I first blended this up I gagged, but then I actually took a sip and it was so dang good. It looks awful, but it tastes fresh and smooth and sweet. If you want to make it even sweeter, add some kiwi or raspberries too. It's a great cleanse. You can also use chocolate almond milk with banana, strawberry, raspberry and greens and it's good, I promise.
The most popular micro greens are these varieties.
Mustard, Kale, Endive, Arugula, Beet greens, Spinach, Tats-oi, Radish, Watercress, Mizuna, Peas, Cabbage, Basil, Lettuces like Oak-leaf, Mescalin, Radicchio, Boston Bib, etc.
Here are some helpful ideas where to add some micro greens...
- Grilled Cheese- liven up a grilled cheese sandwich with your oak leaf or mescalin greens and a tomato slice.
- Tacos and Wraps- use sunflower, any lettuce variety or radish greens instead of shredded lettuce.
- Hamburgers & Hot Dogs- any green can replace lettuce in these kid's favorites.
- Sandwiches, Subs, and Pitas- spinach, lettuce, cabbage or pea greens are a delicious addition to any of these.
- Salads- add fresh herb greens like dill, tarragon or lettuce radish greens to just about any salad, or create your own sprout salad. Radish sprouts are great in coleslaw or potato salad, or anyplace you would use radishes.
- Omelets- Add a half cup of greens to your omelets just before folding.Sunflower or mustard greens are awesome.
- Soups- a few greens added just before serving are great in many soups.
- Pile up greens on your grilled fish, you wont regret it.
Pick up a seed package the next time you're at the garden center, making sure it's an organic blend and plant in any container. I save the plastic take out containers and place them in my sunny windows. I currently have rows of vinyl guttering filled with these greens in my backyard as well. You can use anything to plant them. The plastic containers are easy because you can simply punch a few holes in the bottom for drainage, and because it's clear it acts like a green house. Scatter the seedlings and lightly cover with soil. Keep moist and watch your micro greens sprout within just a few days. When the leaves resemble the mini version of the plant, snip them just above the soil level, wash and enjoy. Spread across that same patch a free batch of seeds and in 10-12 more days you're ready to harvest again. There is no need to remove the roots of the previous growth, it adds great organic material for your new crop of greens. Enjoy!
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