Which, What, Why Microgreens?
Culinary microgreens are tiny, young edible plants harvested at an early stage of growth, typically between 7 to 21 days after germination. They offer intense flavors, vibrant colors, and impressive nutritional benefits, making them a popular choice for enhancing the flavor and presentation of dishes in both home kitchens and professional restaurants.
Here’s a detailed look at the culinary uses and popular types of microgreens that chefs and home cooks love to work with:
1. Flavor Profile of Culinary Microgreens
Microgreens come in a wide range of flavors, from spicy and peppery to sweet and herbal. Their bold taste often surpasses that of mature vegetables, making them an excellent choice for elevating a dish.
Spicy/Hot: Radish, mustard, and arugula microgreens bring peppery heat and zing to dishes.
Mild/Sweet: Pea shoots, sunflower, and basil microgreens are mild and sweet, adding freshness and a delicate flavor.
Earthy: Beet, cabbage, and chard microgreens offer deep, earthy flavors that complement more robust dishes.
Herbal/Citrusy: Cilantro, lemon balm, and basil microgreens add fresh herbal or citrus notes, great for Mediterranean and Latin dishes.
2. Popular Culinary Microgreens
Radish Microgreens: Known for their spicy flavor, these microgreens are perfect for adding a zesty kick to salads, sandwiches, or tacos.
Arugula Microgreens: Peppery and slightly bitter, arugula microgreens are a great addition to salads, pizzas, or as a garnish for savory dishes.
Sunflower Microgreens: With a nutty flavor and crunchy texture, these are popular in salads, sandwiches, or as a topping for grain bowls.
Pea Shoots: Offering a sweet, fresh flavor with a slight grassy taste, pea shoots are great in stir-fries, salads, or sandwiches.
Cilantro Microgreens: Known for their citrusy flavor, cilantro microgreens add a refreshing taste to Mexican and Indian dishes or as a garnish for soups and curries.
Mustard Microgreens: These have a spicy and tangy flavor, adding complexity to sandwiches, salads, or burgers.
Basil Microgreens: Sweet and aromatic, basil microgreens are ideal in Mediterranean dishes, on pizzas, or in fresh pasta.
Beet Microgreens: Their earthy flavor makes them ideal for pairing with root vegetable dishes or adding to salads with a rich dressing.
Mustard Greens: Tangy and sharp, they can add boldness to any savory dish and are often paired with hearty meats or stews.
Lettuce Microgreens: Mild and crisp, lettuce microgreens are great for adding texture and freshness to any dish.
3. Culinary Uses of Microgreens
Microgreens are extremely versatile and can be used in numerous ways in the kitchen. Here are some creative ways to incorporate them into your cooking:
Garnish: Microgreens are an attractive garnish for soups, appetizers, main courses, and desserts. They not only enhance visual appeal but also add a burst of flavor.
Examples: Radish microgreens on a creamy soup, pea shoots on a spring vegetable salad, or sunflower greens on a grain bowl.
Salads: Microgreens are a perfect base or addition to salads, providing a flavorful, nutrient-packed boost.
Examples: A salad made with sunflower, pea shoots, and radish microgreens, or a simple mixed greens salad with a microgreen topping.
Sandwiches and Wraps: Microgreens add freshness and crunch to sandwiches, wraps, and burgers, elevating even the simplest dishes.
Examples: Mustard microgreens in a grilled cheese sandwich, or arugula microgreens in a turkey wrap.
Topping for Eggs and Avocados: Microgreens pair beautifully with eggs, especially scrambled eggs, omelets, or poached eggs. They also make a great topping for avocado toast.
Examples: Cilantro microgreens on scrambled eggs, basil microgreens on a caprese avocado toast.
Smoothies: Some microgreens, like spinach or kale, are great additions to smoothies, providing extra nutrients without overwhelming the flavor.
Examples: A green smoothie with kale microgreens, mango, and banana, or a pea shoot smoothie with pineapple and ginger.
Sushi Rolls: Microgreens can add a fresh pop of color and flavor to sushi rolls.
Example: Sunflower microgreens or radish microgreens used in sushi rolls to complement the seafood and rice.
Juices and Teas: Some microgreens, such as wheatgrass, are commonly used in juices or smoothies for their detoxifying properties.
Example: Wheatgrass microgreens in a fresh juice or basil microgreens infused in herbal tea for added flavor.
Desserts: Believe it or not, some microgreens make an excellent addition to desserts, especially those with a citrus or herbal profile.
Example: A strawberry basil microgreen garnish on a panna cotta or lemon curd topped with micro lemon balm for a refreshing twist.
4. Microgreens in Fine Dining
Fine dining chefs frequently use microgreens as an integral part of their menu, not just for their flavors but also for their ability to elevate the visual aesthetic of a dish. Their bold colors and delicate nature make them perfect for garnishing and enhancing plated dishes.
Microgreens like micro herbs (e.g., micro thyme, micro rosemary) or micro flowers (e.g., nasturtium or borage) are particularly popular in upscale restaurants, where aesthetics and creativity are important elements of the culinary experience.
5. Health Benefits in Culinary Microgreens
Aside from enhancing the flavor of dishes, microgreens are known for their health benefits. They are rich in essential vitamins (A, C, K), minerals (iron, magnesium, calcium), and antioxidants.
They can boost immunity, promote digestive health, and provide a natural energy boost due to their high nutrient density.
Microgreens are often considered superfoods because they contain higher levels of nutrients compared to their mature counterparts, helping support overall well-being.
Conclusion
Culinary microgreens are an exciting and versatile ingredient, prized for their intense flavors, vibrant colors, and nutritional benefits. From savory to sweet dishes, they can be used to enhance everything from salads to sushi, eggs to desserts. Whether you're a professional chef looking to elevate your menu or a home cook adding a burst of freshness to everyday meals, microgreens are an easy way to improve both the taste and presentation of your food. Their accessibility, fast-growing nature, and nutritional punch make them a staple in modern culinary practices.
