MICROGREENS FROM A CHEFS AND NUTRITIONISTS PERSPECTIVE

Microgreens have become a favorite among nutritionists and chefs for their potent nutritional benefits and versatility in cooking. Whether for their concentrated health benefits or their culinary versatility, microgreens are making waves in kitchens and wellness communities alike.

Microgreens a Nutritional Powerhouse

Dr. Andrew Weil, a pioneer in integrative medicine, emphasizes the impressive nutritional value of microgreens, describing them as significantly more nutrient-dense than their mature counterparts. According to Dr. Weil, microgreens contain about five times the nutrients per weight compared to fully grown vegetables. For instance, varieties like red cabbage microgreens boast high levels of vitamin C, while green daikon radish microgreens are rich in vitamin E. These young greens offer concentrated doses of essential vitamins and antioxidants, such as beta-carotene and lutein, which contribute to overall health.

Dr. Weil highlights that microgreens can be a practical and accessible addition to the diet since they are easy to grow at home. With a quick growing cycle of 7 to 14 days, they provide a fresh, nutrient-packed option for those looking to enhance their meals sustainably. However, he also cautions that because of their short shelf life, microgreens should be consumed soon after harvest to maximize their benefits.

This aligns with Dr. Weil’s broader philosophy of food as medicine—advocating for fresh, nutrient-rich foods that support health from the ground up. Whether incorporated into salads, soups, or sandwiches, microgreens offer both culinary appeal and robust health benefits, making them a favorite in his recommendations for a balanced diet.

For more insights, you can explore Dr. Weil’s thoughts on nutrition and microgreens 

(www.drweil.com/diet-nutrition/nutrition/what-are-microgreens/).

Microgreens A Chefs Perfect Accessory

Three well-known chefs, Martha Stewart, Ina Garden, and Chef Zach Laidlaw, best known for his participation in Gordon Ramsay’s Next Level Chef all have a love for microgreens.  Ina Garten includes microgreens in many of her recipes, such as her tuna melt from her Modern Comfort Food and Martha Stewart published a story titled “Microgreens Are Small in Size but Big on Flavor and Nutrition – Just a sprinkle is enough to take any dish to the next level. And, Chef Zach Laidlaw incorporates microgreens extensively in his dishes, highlighting both their nutritional and aesthetic appeal. His farm specializes in growing microgreens and small-batch vegetables, reflecting his commitment to sustainable and flavorful cooking.

Additionally, Tavel Bristol-Joseph, a co-owner of Emmer & Rye in Austin, TX, is another chef who frequently uses microgreens to elevate his dishes. Many chefs like him appreciate microgreens not only for their fresh flavors but also for their vibrant presentation, which enhances the visual appeal of plates in fine dining settings.

These chefs exemplify how microgreens are transforming modern cuisine—bringing bold flavors and impressive nutrients into kitchens worldwide while encouraging sustainable, local food practices. Microgreens are no longer just garnishes; they are now integral ingredients that inspire culinary creativity and healthful eating.

Nutritionists highlight microgreens for their impressive nutrient density. They contain high levels of antioxidants, vitamins, and minerals, often exceeding the nutritional content of mature vegetables. For example, brassica microgreens like broccoli are rich in sulforaphane, known for their anti-cancer properties. Others, such as spinach and beet microgreens, provide iron and lutein, which support eye health and help prevent anemia​. (ScienceDaily) (Cleveland Clinic)

Chefs love incorporating these greens not just for their health benefits but also for their vibrant flavors. Their diversity—ranging from spicy radish microgreens to sweet pea shoots—allows chefs to use them in salads, smoothies, sandwiches, and as garnishes for soups and pizzas​. 

Whether for their concentrated health benefits or their culinary versatility, microgreens are making waves in kitchens and wellness communities alike. Easy to grow with Gardenuity and packed with nutrients, these greens provide a simple yet powerful way to boost both meals and health. Ready to add a fresh twist to your garden? Microgreens might be the perfect addition!