In recent years, microgreens have taken center stage on plates in many restaurants and homes, gracing recipes with their vibrant colors, intense flavors, and impressive nutritional profiles. This is probably because they stand out as a powerhouse of health benefits, boasting a unique texture and flavor that add a delightful twist to any dish. Broccoli microgreens are harvest between 7 and 9 days after planting when their first set of true leaves is either just emerging or just starting to open.
Benefits of Broccoli Microgreens:
Despite their small size, broccoli microgreens pack a ton of nutrition in a small package. These tiny greens are rich in vitamins, minerals, and antioxidants, making them a valuable addition to any diet. Here are some key benefits of incorporating broccoli microgreens into your meals:
1. Nutrient Density: Broccoli microgreens are loaded with essential nutrients!
Tocopherols: Also in the group vitamin E, these are antioxidants that are fat-soluble. It is key to your vision, health of your blood, brain, skin and reproductive health.
Vitamin K1 - another fat-soluble component that makes proteins needed for healthy bones and blood clotting. Fun fact, the "K" comes from a german word meaning coagulation.
Ascorbic Acid - We're talking vitamin C on this one which your body uses as another antioxidant. It's used for things like repairing tissues, helping collagen form, absorbing iron and overall immune health.
Lutein and Zeaxantin - these guys are for the eyes. They help prevent age related macular degeneration and caracts.
Cartenoids - Vitamin A here. This antioxidant can help to protect your body from free radicals it comes into contact with.
2. Antioxidant Powerhouse: These miniature greens are brimming with antioxidants, including sulforaphane, which has been linked to numerous health benefits, including reducing inflammation and protecting against free radicals. In fact, Broccoli microgreens can contain up to 100x more sulforaphane concentration than the mature broccoli at the grocery store. This is arguably the most important compound found in broccoli microgreens because it helps to reduce glucose production in the liver and improve overall glucose control in type 2 diabetes patients.
3. Cancer Prevention: There have been numerous studies about sulforaphane and its ability to inhibit different types of cancer, including breast and pancreatic. But broccoli doesn't stop there. It, and other cruciferous vegetables like cauliflower, Brussels sprouts and cabbage, also contain Isothiocynates which may lower colon cancer risk.
4. Low in Calories: For those watching their calorie intake, broccoli microgreens are an excellent choice. They provide a burst of flavor and nutrition without adding significant calories to your meals, making them a guilt-free option for enhancing dishes. In fact, a serving of about 100g of broccoli migrogreens has just 42 calories and 4g of carbs yet packs in 4g of fiber and 4g of protein.
Texture and Flavor Profile:
One of the most exciting aspects of broccoli microgreens is their unique texture and flavor. These petite greens boast a delicate crunch and a refreshing, slightly nutty taste that sets them apart from their mature counterparts. The tender leaves and stems offer a pleasant contrast in texture, adding a crisp and lively element to salads, sandwiches, and other dishes.
Broccoli microgreens pair well with a variety of flavors, making them a versatile ingredient in the kitchen. Whether tossed into a salad for an extra burst of freshness, sprinkled over a stir-fry for added crunch, or blended into a smoothie for a nutritional boost, these tiny greens elevate any dish with their vibrant taste and texture.
Incorporating Broccoli Microgreens into Your Diet:
Fortunately, incorporating broccoli microgreens into your diet is simple and convenient. You can easily grow them at home using trays or containers, allowing you to enjoy a fresh supply of these nutritious greens year-round. Alternatively, many grocery stores and farmers' markets now offer pre-packaged broccoli microgreens for added convenience.
Once you have your broccoli microgreens on hand, the possibilities are endless. Add them to salads, sandwiches, wraps, soups, omelets, and smoothies for a nutritious and flavorful twist. Experiment with different flavor combinations to discover your favorite ways to enjoy these miniature greens.
Whether you're a seasoned chef or a novice cook, exploring the world of broccoli microgreens is sure to inspire culinary creativity and elevate your meals to new heights of flavor and nutrition. If you'd like a steady supply, we offer free delivery with our our weekly, bi-weekly or monthly deliveries, grown fresh for you and delivered direct from our farm to your fork. (office, restaurant or a cooler on your front porch anyway)
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