Nutrient-rich microgreens sprouting up all over
While shopping at the Saratoga Farmers Market today, take notice of all the different types of greens you can purchase, including microgreens.
Microgreens have become a sensation in gourmet restaurants and on foodie kitchen tables. They can easily be confused with sprouts, which need only water and enough time (about 48 hours) to sprout the cotyledon and a root.
If you’ve ever grown your own sprouts, you know that it’s done in the dark. Microgreens require sunlight and soil to mature into seedlings, including the first set of true leaves in about one week.
Research is finding that microgreens have 4 to 6 times more vitamins and phytonutrients than the mature greens, so they can make a nutritious addition to your salad or sandwich.
Many seeds can be grown to the microgreen stage, including mustard, cilantro, basil, beets, kale, sweet pea, arugula and many others each with its unique flavor and color.
For a more mature salad, look for mixtures of baby greens that may include spinach, bok choi, red or green leaf lettuce.
If you like a spicy salad, look for a mix including mustard greens and arugula.
To avoid all the salt and high-fructose corn syrup added to commercial salad dressings, make your own using natural sweeteners, like honey and maple syrup available at the Saratoga Farmers Market.
This Maple Vinaigrette recipe was a huge hit at a recent maple festival.
MAPLE VINAIGRETTE
3/4 cup maple syrup* 1/2 cup light olive oil 1/2 cup cider vinegar 1/2 cup catsup1 teaspoon minced garlic*
pinch of horseradish (optional)
Combine all ingredients in a salad cruet. Shake well. Refrigerate until ready to use. Shake prior to each use.
Per 2-T Serving: 100 calories; 6 g fat (1 g sat); 0 mg cholesterol; 11 g carbohydrate; 0 g protein; 0 g fiber; 75 mg sodium.
HONEY JALAPENO DRESSING 3/4 cup cider vinegar 1/3 cup honey* 1/4 cup olive oil 1 clove garlic*, minced 1/4 teaspoon salt 1 jalapeno pepper, seeded and minced
In medium bowl, whisk together vinegar, honey, oil, garlic, salt and jalapeno. Pour into serving pitcher. Best if made a day ahead to allow flavors to blend.
Per 2-T Serving: 80 calories; 4.5 g fat (0.5 g sat); 0 mg cholesterol; 8 g carbohydrate; 0 g protein; 0 g fiber; 50 mg sodium.
Ingredients marked with an asterisk (*) are available at the Saratoga Farmers’ Market. The market on High Rock Avenue is open from 3 to 6 p.m. Wednesdays and 9 a.m. to 1 p.m. Saturdays. For information about food and nutrition, contact Diane Whitten at Cornell Cooperative Extension at 885-8995 or email dwhitten@cornell.edu.