GARDENING

MICRO GREENS…

and why you should be eating them!

By Emma Sousa

Micro greens are the new buzz word in the world of fine dining … you literally can’t order a starter without a crazy colourful sprinkling of little green shoots adorning your plate! But micro greens aren’t just there to make things look pretty (although they do of course), they are also chock full of nutrients that can really be a great way to pack a punch in terms of health benefits as well as taste!

We all know that eating a wholefoods diet, especially rich in fruit and vegetables, has many benefits and has protective effects against common conditions including cardiovascular disease, diabetes and cancer. But did you know that these young shoots can have up to 50 to 100 times more nutrients than their grownup counterparts? Also, because they are grown and harvested in as little as two weeks, they take less space, water and can be grown totally organically even on a large scale which makes them an incredibly efficient crop to grow. They are great sprinkled over salads, soups, in wraps or sandwiches and can be grown on your window ledge in a nice sunny spot. What’s not to like. Here are my top tips for growing your own….

1 Buy good quality, ORGANIC / GMOfree seeds

2 Pre-soak larger seeds overnight

3 Line a seedling tray (or a re-purposed grocery tray) with wet paper towel, clean cloth or tea-towel and three-quarters fill with your growing medium.

4 Scatter your seeds over the surface and press lightly before watering with a spray can. The soil should be wet.

5 For quick germination, cover with a clear lid (or a clear plastic bag, but do make sure you re-use or recycle it).

6 Once seeds have germinated, remove the lid and leave the shoots to grow, watering them once or twice a day to ensure that they do not dry out.

7 When the they are between one and three inches tall (25 to 75mm) snip with a clean, sharp pair of scissors and enjoy! You can’t get fresher than that!

Suggested micro greens to grow….

Broccoli sprouts are bursting with vitamins and other beneficial nutrients including Vitamin C. They are packed full of fibre and protein, low calorie and contain up to 100 times more glucoraphanin (the nutrient that becomes sulforaphane which has so many benefits) as their grown-up counterparts. These are some of the best micro greens you can eat!

Radish micro greens contain Vitamin B6 and folate which are great for cardiovascular health, diabetes, weight loss and also for your skin.

Spinach micro greens’ health benefits are associated with reducing the risk of cancer, managing high blood pressure and eye health (through the lutein compound). They contain Vitamin A, Vitamin C, Vitamin K1, folic acid, iron and calcium.

Other easy to grow and healthy micro greens include Rocket, Beetroot and Mustard, amongst many others.

So, join the micro green revolution start growing and enjoy the health and flavour benefits these little wonders impart!