When most people hear about microgreens, they assume it's one type of plant. In reality, it's the AGE of just the plant that makes them a "microgreen" and there are dozens on dozens of varieties.
Here are the details of 21 varieties and 2 mixes that I grow!
Arugula
Grow time: 7 -14 days
Flavor/Taste: Tastes how pepper smells. Peppery and slightly spicy with a crisp texture
Difficulty to grow: Intermediate
Nutrition
Vitamins: A, B, C, E and K
Minerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, and Copper. Also contains antioxidants.
Potential Health Benefits:
Vitamin C: An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Iron: Supports normal hemoglobin and red blood cell production.
Folate: Supports mental function and the immune system.
Magnesium: Supports electrolyte balance, energy, nerves, muscles and psyche
Eat with salads, sandwiches or as pizza toppings.
Broccoli
Grow time: 5-10 days
Flavor/Taste: Slightly earthy, hint of sweetness. Becomes more bitter the older it is.
Difficulty to grow: Easy
Nutrition
Vitamins: A, B, C, E and K.
Minerals: Calcium, Iron, Magnesium and Phosphorus.
Micronutrients: Sulforaphane
Potential Health Benefits:
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Iron: Supports normal hemoglobin and red blood cell production.
Magnesium: Supports electrolyte balance, energy, nerves, muscles and psyche
Sulforaphane: Neutralizes toxins. Also calms inflammation in your body.
Eat with salads, smoothies, sandwiches. Use as a garnish on soups and pastas. Add to omelets, chicken or tuna salads, tofu scrambles and cooked grains. Or put on top of avocado toast or hummus.
Kale (Red Russian)
Grow time: 5-8 days
Flavor/Taste: Mild nutty flavor that is slightly sweet and earthy.
Difficulty to grow: Easy
Nutrition
Vitamins: A, B2, B6, B9, C and K
Minerals: Calcium, Iron, Potassium, and Manganese
Other nutrients: Lutein, zeaxanthin and fiber. Also contains phenolic antioxidants and Beta-Carotene
Potential Health Benefits:
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Vitamin E (a-tocopherol): A phytochemical that helps with nerve impulses, muscle movements, and boosting the immune system.
Phenolic Antioxidants: Secondary metabolites that help with metabolic activity, inflammation, and preventing free radical oxidation.
Beta-carotene: An antioxidant that is a precursor to vitamin A and is important for vision and development.
Eat with salads, soups, flatbreads, pizzas, grain bowls, casseroles, or cooked veggies for color. Add to smoothies for nutrition to hide the flavor if you don't like it. Can also add to omelets or frittatas.
Radish (Rambo)
Grow Time: 6-10 days
Flavor/Taste: Peppery radish flavor with a crisp texture.
Difficulty: Easy
Nutrition
Vitamins: A, B, C, E, and K
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc
Other nutrients: Folic acid, niacin, pantothenic acid and carotene
Potential Health Benefits:
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Vitamin E (a-tocopherol): A phytochemical that helps with nerve impulses, muscle movements, and boosting the immune system.
Phosphorus: Needed for growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
Eat with salads, sandwiches and wraps, soups, stir-fries, eggs, pizza, sushi rolls, smoothies and juices.
Sunflower (Black oil)
Grow time: 7-12 days plus prior soaking time.
Flavor/taste: Nutty flavor with a crunchy texture
Difficulty: Easy
Nutrition
Vitamins: A, B complex, C, E, and K.
Minerals: Calcium, Iron, Magnesium, Potassium, Zinc, Copper, Manganese, and iodine.
Other nutrients: Folate, omega-3s, omega-6s, all amino acids needed for a complete protein.
Potential Health Benefits:
Zinc: helps the body form new cells, which is important for wound healing. Keeps skin, hair, and nails healthy.
Selenium: An antioxidant that can help prevent cell damage and fight free radicals, and deficiencies can lead to acne and blotchy skin.
Eat with salads, sandwiches, smoothies, sushi, rice paper rolls and as a garnish to many savory dishes.
Wheatgrass
Grow time: 10-14 days
Flavor/taste: Grassy, slightly bitter taste. Texture of grass.
Difficulty to grow: Easy
Nutrition
Vitamins: A, B, B12, C, and E.
Minerals: Calcium, iron, magnesium, potassium, selenium, zinc.
Other Nutrients: Amino acids, Chlorophyll, Enzymes. Also may help with digestion, cleansing the stomach, and restoring normal acidity levels.
Potential Health Benefits:
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Vitamin E (a-tocopherol): A phytochemical that helps with nerve impulses, muscle movements, and boosting the immune system.
Amino Acids: arginine, alanine, aspartic acid, cystine, glutamic acid, lysine, methionine, serine, and tryptophan, which are building blocks of protein.
Chlorophyll: Binder to assist toxins like heavy metals out of the body.
Eat with fruit juice or coconut water as a SHOT. Use a grass safe juicer for wheatgrass.
Spicy Salad Mix
Grow Time: Depends on individual varieties you add to your mix.
Flavor/Taste: Tends to be spicy but depends on what varieties you add to your mix.
Difficulty to grow: Depends on individual varieties you add to your mix.
Typical Spicy Salad Mix Varieties
Mustard
Arugula
Broccoli Radish (multiple types you could use)
Basic Salad Mix
Grow Time: Depends on individual varieties you add to your mix.
Flavor/Taste: Tends to be spicy but depends on what varieties you add to your mix.
Difficulty to grow: Depends on individual varieties you add to your mix.
Typical Basic Salad Mix Varieties
Broccoli
Kale
Kohlrabi
Arugula
Red Cabbage
Triton Radish
Grow Time: 10-12 days
Flavor/Taste: Peppery taste with a crisp texture.
Difficulty to grow: Easy
Nutrition
Vitamins: A, C, E, and K.
Minerals: Magnesium, Potassium, Iron, Phosphorus, Calcium and Zinc.
Other Nutrients: Folic acid, niacin, pantothenic acid, and carotenes.
Potential Health Benefits
Vitamin K: Supports bone health and improves bone density.
Sulforaphane: Regulates blood sugar levels and improves insulin sensitivity.
Eat with salads, wraps, and sandwiches. Also use as a colorful garnish on appetizers or a refreshing addition to smoothie bowls.
Sparkler Radish
Grow Time: 7-10 days
Flavor/taste: Mild and earthy with a subtle sweetness.
Difficulty to grow: Easy
Nutrition
Vitamins: A, B1, B6, C, and E
Minerals: Magnesium, Zinc, Potassium, Folate, Manganese, Copper, Sodium, Phosphorus, Dietary fiber, niacin, riboflavin, Calcium and Iron.
Potential Health Benefits:
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Vitamin E (a-tocopherol): A phytochemical that helps with nerve impulses, muscle movements, and boosting the immune system.
Niacin: Helps improve circulation and has been shown to suppress inflammation.
Pairs well with chives, parsley, fennel, apple, cheeses like feta and chevre. Butter, vinaigrettes, bacon, white fish, cucumbers, mild salad greens, cooked eggs, citrus, cilantro and mint.
Green Cabbage
Grow Time: 8-12 days.
Flavor/taste: Mild, slightly sweet flavor. Similar to cabbage or milder.
Difficulty: Easy
Nutrition
Vitamins: A, C, and K
Other nutrients: Calcium, magnesium, potassium, iron, antioxidants, and glucosinolates.
Potential Health Benefits:
Calcium and Magnesium: Important for bone health and muscle function.
Potassium and Iron: Crucial for maintaining normal blood pressure and facilitating oxygen transport.
Glucosinolates: Sulfur-based chemicals found in red cabbage that may have C preventative properties. When red cabbage microgreens are chopped, crushed, chewed, and digested, the glucosinolates break down into byproducts like nitrates and isothiocyanates.
Eat with salads, as a garnish, sandwiches and in smoothies.
Red Cabbage
Grow time: 8-12 days
Flavor/taste: Fresh, mild and slightly sweet.
Difficulty to grow: Easy
Nutrition
Vitamins: B6, B8, C, E, and K
Other nutrients: Folate, Choline, Calcium, Magnesium, Manganese, Phosphorus, Zinc and Lutein.
Potential Health Benefits:
Vitamin B8: Helps break down fats, transport lipids, and metabolize carbohydrates and proteins to produce glucose. This can help weight loss and insulin resistance, which can improve heart function and the body's ability to process sugars.
Choline: Regulates memory, mood, and muscle control. It also helps with methylation, which is the process that turns genes into proteins so cells can grow. Also helps form and repair the membranes that surround cells. Also helps break down fats and remove them from the liver. May also play a role in preventing liver disease.
Eat with salads, sandwiches, wraps, or as a topping on soups, stews, pizzas, pastas, and avocado toast.
Mizuna Mustard
Grow time: 10-21 days
Flavor/taste: Mild, tangy, bitter-sweet, green flavor with subtle notes of pepper and mustard. (There are a lot of varieties of mustard microgreens)
Difficulty to grow: Intermediate
Nutrition
Vitamins: A, C and K
Other nutrients: Fiber, Calcium, Iron, Magnesium, Phosphorus, Potassium, zinc, glucosinolates.
Potential Health Benefits:
Vitamin K: Helps with blood clotting and bone health
Vitamin C: Helps protect the body from free radical damage and reduce the risk of chronic diseases.
Fiber: Helps with digestion, blood sugar, levels, cholesterol, and weight control.
Glucosinolates: An antioxidant that prevents cancerous cell formation.
Eat with salads, or in soups, stews, pasta dishes, pizza, or sauteed.
Spinach
Grow time: 7-10 days
Flavor/taste: Very mild flavor, like mature spinach.
Difficulty to grow: Hard
Nutrition
Vitamins: A, C, E, and K, as well as beta-carotene.
Other nutrients: Iron, Calcium, Potassium, Zine, Magnesium, Lutein, Zeaxanthin, nitrates, antioxidants, polyphenols, and folic acid.
Potential Health Benefits:
Folic Acid: Crucial for proper brain function and plays an important role in mental and emotional health.
Zeaxanthin: Functions as a light filter, protecting the eye tissues from sunlight damage.
Vitamin K: Helps with blood clotting and bone health
Vitamin C: Helps protect the body from free radical damage and reduce the risk of chronic diseases.
Eat as a garnish in salads or added to a smoothie.
Kohlrabi
Grow time: 7-14 days
Flavor/taste: Sweet turnip or broccoli flavor.
Difficulty to grow: Easy
Nutrition
Vitamins: A, C, B-complex
Other nutrients: Calcium, Potassium, and copper.
Potential Health Benefits:
B-Complex: A wide range of functions, including enabling the release of energy through metabolism and supporting the nervous system. Also useful for sleep disturbances, irritability, fatigue, anemia, mental health symptoms, and dermatitis, and more.
Copper: It helps your body make red blood cells and keeps nerve cells and your immune system healthy.
Pairs with roasted beets, sea salt, pepper, and a light squeeze of lemon. Add to avocado toast.
Dun Peas
Grow time: 8-14 days
Flavor/taste: Sweet, crunchy, and mildly fresh pea taste.
Difficulty to grow: Easy
Nutrition
Vitamins: B-complex, C, and K
Other nutrients: Folic acid, protein (6g per 1/4 cup), lecithin, iron, boron, calcium, magnesium, manganese and selenium.
Potential Health Benefits:
Boron: plays an important role in osteogenesis, and its deficiency has been shown to adversely impact bone development and regeneration.
Manganese: Helps form bones and connective tissue, form blood clotting factors. Helps break down fats, carbohydrates, and proteins. Helps form sex hormones. Helps support immunity. Helps maintain normal function.
Eat with salads, sandwiches, in stir-fries. Also on soups, flatbreads, pizzas, omelets, frittatas, pasta dishes and in juices or smoothies.
Endive
Grow time: 8-10 days
Flavor/taste: Pleasant, mildly bitter flavor.
Difficulty to grow: Intermediate/Hard
Nutrition
Vitamins: A, C, and K
Other nutrients: Beta-carotene, folate, manganese, iron, zinc, calcium, phosphorus, potassium.
Potential Health Benefits:
Studies suggest that the high amounts of inulin and fiber content in endives aids in reducing LDL cholesterol and glucose in obese and diabetic patients.
Certain important compounds in endive and escarole have been found to have anti-inflammatory and anti-tumor properties.
Vitamin and B-carotene in endives have antioxidant properties for healthy mucosa and skin, eyesight, and protection from lunch and oral cavity cancers.
Eat with your favorite dip, chicken salad, or tuna salad. Add to salads, onto appetizers and more.
Swiss Chard
Grow time: ~21 days
Flavor/taste: mild, earthy flavor with a slight hint of sweetness.
Difficulty to grow: Hard
Nutrition
Vitamins: A, C, B, E, and K
Other Nutrition: Magnesium, calcium, phosphorus, potassium, iron, zinc, and manganese.
Potential Health Benefits:
Zinc: is involved in cellular communication and reproduction. By promoting the synthesis of collagen, an essential component for tissue regeneration, it also has a role to play in would healing and repair.
Magnesium: Plays a vital role in transmitting nerve impulses and muscle contraction. Has a calming effect on the nervous system. It also helps to keep the heartbeat at an average level.
Eat with salads and can be garnished with fresh mozzarella cheese and balsamic vinegar-glazed tomatoes. Can swap with lettuce on a sandwich or wrap. Add fiber and nutrients to smoothie or juices.
Nasturtium
Grow time: Over 21 days
Flavor/taste: Peppery, spicy flavor that's similar to watercress, arugula or mustard. Hints of horseradish and a slight sweetness.
Difficulty to grow: Intermediate
Nutrition
Vitamins: A, B-complex, C
Other nutrition: Calcium, potassium, antioxidants, manganese, iron, flavonoids, fiber, and copper.
Potential Health Benefits:
Flavonoids: Multiple benefits including anticancer, antioxidant, anti-inflammatory, and antiviral properties. Also have neuroprotective and cardio-protective effects.
Eat with salads, as a garnish for soups, flatbreads, pizzas or omelets, and frittatas
Cilantro
Grow time:14-30 days
Flavor/taste: Sweet, bright citrusy aroma with a clean, bold, classic cilantro flavor finishing with robust notes of pepper and fresh cut grass.
Difficulty to grow: Hard
Nutrition
Vitamins: A, B, C, E, and K
Other nutrients: Carotenoids, fiber, copper, potassium, manganese, magnesium, iron, zinc, and calcium.
Potential Health Benefits:
Manganese: Helps the body form connective tissue, bones, blood clotting factors, and sex hormones.
Vitamin C (ascorbic acid): An essential micronutrient and antioxidant for human health that supports the immune and nervous systems, and normal cognitive function.
Vitamin E (a-tocopherol): A phytochemical that helps with nerve impulses, muscle movements, and boosting the immune system.
Eat with Asian, Caribbean, Indian, and Mexican cuisines.
Basil
Grow time: 14-21 days
Flavor/taste: Slightly sweet taste with a hint of clove.
Difficulty to grow: Intermediate/Hard
Nutrition
Vitamins: A, C, and K
Other nutrients: Calcium, iron, and magnesium
Potential Health Benefits:
Vitamin K: Helps with blood clotting and bone health
Vitamin C: Helps protect the body from free radical damage and reduce the risk of chronic diseases.
Magnesium: Plays a vital role in transmitting nerve impulses and muscle contraction. Has a calming effect on the nervous system. It also helps to keep the heartbeat at an average level.
Eat with caprese salads to add flavor. Other salads as well. Add flavor to wraps and sandwiches, soups, pizzas, and more.
Amaranth
Grow time: 7-14 days
Flavor/taste: Mild and sweet, earthy flavor similar to mustard with less spice
Difficulty to grow: Easy
Nutrition
Vitamins: A, C, E
Other nutrients: Folate, Iron, Magnesium, Phosphorus, Potassium, Dietary Fiber, Calcium, Amino Acids, antioxidants and lysine.
Potential Health Benefits:
Vitamin K: Helps with blood clotting and bone health
Vitamin C: Helps protect the body from free radical damage and reduce the risk of chronic diseases.
Amino Acid: required for the synthesis of body protein and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters.
Eat with salads, scarlet cress sandwich, beet and amaranth smoothies, quiche with bacon and goat cheese.
Beets
Grow time: 11-25 days
Flavor/taste: Tender with a mild beet flavor
Difficulty to grow: Intermediate
Nutrition
Vitamins: A, C, and K
Other nutrients: Iron, Magnesium, Potassium, Betalains, Antioxidants, Folate, and Manganese.
Potential Health Benefits:
Betalains: anti-inflammatory, helps with cognitive impairment, anticancer, and anti-hepatitis properties.
Vitamin K: Helps with blood clotting and bone health
Vitamin C: Helps protect the body from free radical damage and reduce the risk of chronic diseases.
Eat with spinach or arugula in salads, pairs well with grapefruit vinaigrette, sauteed with garlic and olive oil as a side dish, add to stir-fries, add flavor or color to omelets or frittatas. Use as a garnish on soups, flatbreads, or pizzas.
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