Healthy properties of broccoli seedlings and microgreens
Organic broccoli seeds are used to produce microgreens or broccoli seedlings. Elastic, crispy microgreens of broccoli have a mild aroma. It is the sprouts and the first leaves that are saturated with the maximum amount of health substances.
Healthy properties of broccoli sprouts
Broccoli sprouts contain a lot of vitamin C. They include vitamins (A, B1, B2, B5, B6, E, PP, K, U), fiber, sodium, potassium, calcium, magnesium, phosphorus, manganese, iodine, iron, sulfur, zinc. Sprouts also contain folic acid, choline, methionine, thiamine, riboflavin, beta-carotene, lutein, kaempferol, which makes it possible to include broccoli in diets.
Broccoli sprouts suppress one of the main aging processes - protein glycation. Due to the high content of vitamin C and a number of other substances, they help prevent skin aging. They contain vitamin K1, which plays a key role in the production of the protein osteocalcin and prevent osteoporosis.
Potassium normalizes blood pressure and helps prevent heart disease. The lutein, zeaxanthin and beta-carotene contained in micro-greens improve eye health.
"A 2014 study conducted by the U.S. Department of Agriculture examined 25 varieties of microgreens, testing how their nutrients differ from those of typical vegetables. According to their report, ” overall, microgreens contained significantly higher levels of vitamins and carotenoids about five times more-than their mature plant counterparts, indicating that microgreens may be worth delivering fresh during their short lives.” – https://agresearchmag.ars.usda.gov/2014/jan/greens
How to grow broccoli sprouts
The most common method of germinating broccoli seeds is the cupping method:
Take a liter jar, 2-3 tablespoons of broccoli seeds for germination and a lid-sieve.
Disinfect the jar and lid (it is enough to pour boiling water over it). Wash your hands well. Rinse the seeds in running water at room temperature.
Pour the water (clean) again and leave the seeds to soak for 4-12 hours (conveniently overnight). After soaking, rinse thoroughly and shake off all the water. Put the sprouter in a shaded place.
Rinse and drain the water every 8-12 hours (convenient morning and evening) for 3 days.
Broccoli seedlings have a unique root structure. About the third day they are covered with microscopic roots.
As soon as the first leaves appear, put the jar on the light to speed up their germination and fill with chlorophyll.
Continue rinsing and draining the water every 8-12 hours.
The microgreens is ready for 5-6 days. By this time, most of the leaves will have already opened. It is less troublesome and much easier to germinate broccoli seeds in sprinklers.
How to use broccoli sprouts
Despite its juicy structure, broccoli micro-greens do not have a pronounced taste. Therefore, few people use it as a separate dish. Most often it is added to a salad. It can be added to cold soups or mashed soups (the high temperature of the dish can destroy the biologically active substances contained in it). Broccoli sprouts can decorate a sandwich or sandwich. And also add to smoothies.
#1.Salad with microgreens broccoli and salmon
Designed for 2 servings
Finely chopped boiled salmon 7.0oz
broccoli sprouts 3 tablespoons
Fried chopped pistachios 2 tablespoons
Olive oil 1 tablespoon
Lemon juice to taste 1 teaspoon
Salt to taste
Cooking time 15 minutes
Spread the cooled sliced fish on a large platter. Season with salt and a little lemon juice, butter and pistachios. Sprinkle with broccoli sprouts. Serve with toast or crispy baguette.
#2. Soup with sweet potato, celery, onion and broccoli microgreens
Soups with microgreens improve digestion, heal the intestines, remove toxins, help in the fight against viral infections. We share a recipe for such a soup that will increase immunity and accelerate recovery in acute respiratory viral infections and coronavirus.
Designed for 10 servings
Chicken broth 67.63floz
Jerusalem artichoke 3 pcs
Medium sweet potatoes 2 pcs
Celery stalk 1 piece
Rice 1/4 cup
Garlic 1/2 head
Onion 1 piece
Bay leaf 3 pcs
Dried ginger 1 teaspoon
Horseradish (crushed) 1 tablespoon
Cayenne pepper 1/2 teaspoon
Saffron to taste
Turmeric 1/2 teaspoon
Salt to taste
Microgreens 3 tablespoons
Jerusalem artichoke, celery and sweet potatoes can be replaced with any other anti-inflammatory vegetables: carrots, pumpkin, beetroot, celery root, zucchini/ zucchini, broccoli, white cabbage/ cauliflower/ savoy/peking cabbage.
Cooking time 40 minutes
Peel and chop the vegetables (Jerusalem artichoke, celery and horseradish - plates, sweet potatoes and onions – cubes, garlic - chop).
Rinse the rice, put it in a boiling broth with all the spices. After the rice boils for 5 minutes, add horseradish and celery.
As the vegetables boil, add the sweet potato and Jerusalem artichoke, and then the onion. When all the vegetables are cooked, add garlic, turn off the heat and add finely chopped greens.
If the soup seems too thick, dilute with water to the desired density. This soup not only saturates and warms, but also has anti-inflammatory, antibacterial, antiviral properties.
#3.Sprouted lentils with porcini mushrooms and broccoli microgreens
Lentils are perfectly combined with mushrooms, it turns out a full-fledged protein dish. Mushrooms can be taken fresh, the main thing is forest. Microgreens can be an important, tasty and healthy part of our healthy diet.
Designed for 2 servings
Sprouted lentils 1 cup
Onion 1 piece
Dried porcini mushrooms 5.29oz
Coconut milk 1/2 cup
Microgreen broccoli 2 tablespoons
Microgreen leaf parsley 1 tablespoon
Cooking time 35 minutes
Germinate lentils. Soak dry porcini mushrooms for 20 minutes in cold water.
Put out the onion in melted butter until soft. Drain the water from the mushrooms, add to the onion, simmer for 5 minutes.
Pour in coconut milk, simmer for another 5 minutes. 2 minutes before the end, add the sprouts of lentils, 1 tsp soy sauce.
Decorate with microgreens of broccoli and parsley. Serve hot. Bon Appetit!
© 2022 Elena Petrova