Growing Microgreens and Sprouts

Microgreens (微型菜苗) 和 sprouts (芽菜) 是不太一樣的, 我一開始也不是很清楚這中間的差異, 後來做了些功課才明白 (這篇文章有詳細說明). 簡單來說, microgreens 的營養價值比 sprouts (或是成熟長大的蔬菜) 高很多(抗氧化, 維他命A, C, E 和鐵), 生食上也比較安全. 二者都可以在家種, 只要有窗戶光線, 定時澆水, 算是很容易成功的.

Depending on the variety grown, most are high in potassium, iron, zinc, copper, and manganese, & magnesium. As their nutrient content is concentrated, it is believed that the level of vitamins, minerals, and antioxidants is higher than that of the same quantity of traditional mature greens. In addition, microgreens’ nutrient levels include higher levels of polyphenols known to possibly “improve digestion, brain function, and blood sugar levels, as well as protect against blood clots, heart disease, and certain cancers”, than more mature plants.

Due to microgreens’ concentrated nutrient content, they may pack a powerful punch when it comes to reducing the risk of certain diseases.

• Alzheimers – Microgreens, as stated, contain complex polyphenols, “known to attenuate the progression of the disease by showing strong potential to tackle the alterations and reduce the risk of AD by reversing the cognitive deficits”.
• Heart Disease – The risk of CVD, and cardiovascular disease, a leading cause of death in the US, maybe reduced through the consumption of microgreens due to high levels of polyphenols, antioxidants, as well as vitamins & nutrients by lowering triglycerides & cholesterol levels.
• Certain Cancers – Once again, polyphenols come to the rescue in preventing certain types of cancers along with microgreens’ antioxidant and anti-inflammatory components.
• Diabetes – Studies have shown that a greater intake of green leafy vegetables reduced the overall risk of Type 2 diabetes by a whopping 14%! Largely due to the antioxidant properties contained within.

在種植上和食用的部位上, Microgreens (微型菜苗) 和 sprouts (芽菜) 也有些不同.

Microgreens (微型菜苗) 可以選擇種在土裡 (Indoor Potting soil that is 80% organic material such as peat moss, coconut coir, sterilized compost, and mixed with 20% perlite) 或水耕 (把廚房紙巾沾濕做底或是不同材質的Hydroponic Grow Pads, 例如Micro-Mats, Felt, Jute Fiber, Coco Coir), 而 sprouts (芽菜) 是水耕種在玻璃罐. 在我看了一些文章後的結論是, Microgreens用土種, 以長期來說, 是最經濟實惠又省事 (不用天天澆水), 不但發芽的速度略快, 且收成的量較多, 味道也較好.

WHICH MICROGREENS ARE MOST NUTRITIOUS?

“Due to their favorable contents in micronutrients and bioactive compounds, microgreens have been proposed as “super foods”.

All microgreens are highly nutritious. Here are some of the favorites and what you can expect nutrient-wise.

• Basil – Contains macronutrients such as Vitamin K and calcium, as well as a variety of antioxidants.
• Arugula – Containing Thiamin, Vit B6, Vitamins A, C, and K, Folate, Iron, Magnesium and Potassium to name just a few its nutrient benefits.
• Broccoli – Boasting a higher protein level than most other vegetables, broccoli is also packed with fiber, Vitamins C & K, iron, and potassium.
• Chia – Chia offers large amounts of fiber, omega-3 fatty acids, lots of high-quality protein in addition to essential minerals and antioxidants.
• Pea – In addition to the high content of Vitamins C, E, and A, pea also offers levels of potassium, phosphorus, and are a good source of dietary fiber. Pea also is one of those microgreens that offers the first line of defense against the development of diabetes.
• Sunflower – A great source of Vitamins A, B, C, D, and E, high in fiber and offer a source of calcium and iron to your diet.
• Buckwheat – (not actually a wheat grain but instead a seed making it a good gluten-free option) High in fiber, manganese, zinc, magnesium and copper all known to support the immune system. Another microgreen that has been shown to slow the rate of glucose absorption after eating, making it a wonderful choice for those dealing with diabetes.
• Wheatgrass – High in iron, calcium and magnesium. It is also vitamin-rich, particularly Vitamins A, C and E as well as containing 8 essential amino acids (meaning our bodies can’t produce them alone, so they have to be ingested), various antioxidants, and one of the best sources for living chlorophyll. Not to mention that Wheatgrass has been used to slow down ageing, to neutralize toxins, for it’s antibacterial & antiseptic properties, to improve respiratory function (including sinus issues!), get rid of acne and scarring, soothe a sore throat, help keep your bowels ‘regular’ and is used alongside patients taking chemo to combat the negative side-effects of chemo and more!

The most popular microgreens (for Chefs worldwide) tend to be Amaranth, Arugula, Alfalfa, Beet, Basil, Buckwheat,  Clover, Collards, Cilantro, Kale, Kohlrabi, Pea, Radish, and Sunflower.

上哪買種子呢? 賣Bulk可以上Food to live, 買Kits or Mix or 小量包裝, 可以上True Leaf, 這個網站還列出其他幾家.

HOW TO STORE HARVESTED MICROGREENS

To store microgreens is a simple matter. It is a method that we utilized during our harvests of fresh lettuce as well. Simply take several layers of paper towels that have been slightly moistened. Layer your microgreens on the paper towel and roll. Place the rolled microgreens into a zip baggy and store them in your refrigerator for up to one week. Using this method, the microgreens will remain crisp and fresh. No other method has worked as well for storing fresh microgreens.

如果不想自己種, 除了去超市買, 灣區也有人種來賣 – Rapha Farms 位在Campbell, 可以上網訂購後去他們的Campbell店面領, 或者查看他們會去哪個農夫市場擺攤.