Microgreens, as the name may suggest, are delicate miniature versions of our favorite vegetables and herbs like arugula, lettuce, cilantro, radish, celery and beets. They are small tender edible greens that provide intense flavors, bright colors and a crisp texture.
Microgreens can be confused with sprouts or baby greens. Sprouts are grown in water for a short time to grow roots, a stem and pale underdeveloped leaves. Baby greens such as spinach or kale are an immature leaf, but not harvested for 15 to 40 days.
Microgreens are smaller than baby greens but harvested later than sprouts. They are grown in small containers of soil with sunlight for at least seven days. The leaves are between 1 and 2 inches including the stem and leaf.
Microgreens are known for their concentration of nutrients. They can have up to five times the nutrients of mature leaves.
For best flavor and texture, microgreens are best when eaten right after harvesting. If they need to be saved for later, wrap them in a damp paper towel and place in a resealable container in a cold refrigerator. Eat them within 5 days. Like any other kind of green, they should be washed carefully before eating. Rinse them lightly with cold water and use a salad spinner to dry them or pat well with a paper towel.
Microgreens are best when eaten raw. The flavor of microgreens is intense and enhances the flavors of your food. They add color, texture and extra sweet and spicy flavor in salads and sandwiches. They also work well in smoothies, omelets, pizza toppings or as a garnish to soups. To add a little spice, I like to add radish greens to a sandwich or wrap.
Due to the delicate nature of microgreens, they don’t always do well when heated. Not only will cooking change the texture, it also will decrease the high nutrient content. That said, adding a handful of microgreens at the last minute to a pasta dish or stir fry spices it up and adds a new flavor.
Sandra Brown is a Washington State University emeritus faculty member and a WSU Clark County Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit http://ext100.wsu.edu/clark/?p=1134. Have questions? Call MFP helpline at 360-397-6060 ext. 5366, or follow at www.facebook.com/WSUClarkCo.MFP.
Microgreen & Quinoa Salad with Roasted Beets
Source: Chef Scotty. Yield: 6 servings
1 cup quinoa
2 cups water
1 pound baby beets
1 pint microgreens
1/4 cup scallions, finely sliced
1/4 cup balsamic vinegar
In a medium pot, bring quinoa and water to a boil. Cover and reduce heat to a simmer until water is absorbed, about 15 minutes. Spread quinoa onto a baking sheet and place in refrigerator until cool.
Wash and trim beets. Place on a baking sheet and roast in a 425-degree oven until tender, 25 to 45 minutes depending on the size of the beets. Remove and cool. Slip off the beet skins and cut into 1/2 -inch cubes.
Reserve a few pinches of microgreens for garnish. Toss all ingredients together and serve immediately.
