Sprouts and microgreens in fitness nutrition

The rich vitamin and mineral composition of microgreens, the concentration of vegetable protein and low calorie content help to improve digestion. As well as metabolism, normalize hormonal balance and saturate with vital energy without an overabundance of calories.

The effectiveness of training will be much higher if you revise your menu. The basis of a healthy lifestyle is proper nutrition. The daily diet should be varied and consist of healthy foods. It would not be superfluous to include seedlings and microgreens in it.

What are seedlings and microgreens

Many people do not see the differences between seedlings and microgreens. But, in fact, these are two completely different stages of plant development. A seedling is a seed with a short root, and a microgreens is already a real miniature plant with cotyledonous leaves.

Both products have tremendous vitality. When seeds germinate in them, the amount of enzymes, vitamins, antioxidants and other substances useful for the body increases tenfold. For example, when sprouting green buckwheat, the content of vitamins increases by 18 times, and antioxidants - by 2 times.

Microgreens is a supplier of carotenoids, chlorophyll and fiber. The plant fibers contained in it help the body to control hunger, stimulate digestive processes and proper functioning of the intestine. By binding and removing waste products, fats and toxins from the body, fiber helps to get rid of extra pounds and normalize weight.

As a rule, the sprouts are cut off at the stage of active growth. At this point, the concentration of vitamins and other biologically active substances in them is maximum. With such a great composition, microgreens are also a low-calorie product, so it is ideal for the diet of those who care about their health. In addition, microgreen has another advantage – it has a pleasant delicate taste. It is not sharp, but it feels great, giving piquancy to dishes.

(1)-"Given the current interest in edible plants, this study notably improved our knowledge on metabolic profile of sprouts and microgreens of dietary species, revealing that they are good sources of bioactive compounds with health-promoting properties. The results of this work show that sprouts have strong antioxidant capacity due to high contents of polyphenols and L-ascorbic acid.

Sprouts are also a better source of amino acids, pectins and sugars than microgreens. Microgreens contain high levels of carotenoids, chlorophylls and organic acids but scarce amounts of sugars. They also show higher anti-diabetic and anti-cholinergic activity than sprouts. Selected sprouts (broccoli, radish, lentil) and microgreens (radish, amaranths, kale) should be used daily as superfoods or functional food. Consumption of sprouts and microgreens can be of magnificent importance for humans to stay healthy and avoid civilization diseases associated with oxidative stress."

Regular use of seedlings and microgreens contributes to:

Increase immunity;

Improving metabolism;

Normalization of acid-base balance;

Cleansing the body of toxins;

Effective digestion;

Weight loss.

An additional bonus will be good health, a boost of energy and the effect of rejuvenation - improving the condition of the skin, nails and hair.

Recommendations

Since sprouts carry a great energy potential, it is recommended to use them in the morning and at lunch, so that the body receives a powerful charge of vivacity for the whole day. The ideal option for using sprouts is to eat them separately, carefully chewing. Thus, the benefits from them will be maximized. You can also add sprouts to smoothies, salads with fresh vegetables or sprinkle them on toast or sandwiches.

Unlike seedlings, microgreens can be eaten at any time of the day, and its use is very diverse. Microgreen will be an excellent seasoning or decoration for the first and second courses, cottage cheese, omelet. This is a great ingredient for smoothies or salads.

Sprouted seeds of various plants contain almost all the substances necessary for a healthy diet. And, most importantly, in forms that are better absorbed by the body. They will help to diversify the diet and eat a balanced diet.

Sweet potato salad

Sweet potatoes are an excellent source of several vital elements for the body, including calcium, potassium, magnesium and folic acid. At the same time, sweet potatoes contain vitamin C. Sweet potatoes are one of the most correct vegetable sources of the antioxidant beta-carotene.

Ingredients:

Designed for 3 servings

Large sweet potato 1 piece

Avocado 1 piece

Cherry tomatoes 10 pcs

Cashews 2 tablespoons

Baby leaves to taste (mizuns, arugula, lettuce, chervil) 2 cups

Lime (zest and juice) 1 pc

Olive oil 2 tablespoons

Salt 1 teaspoon

Pepper 1/2 teaspoon

Instruction:

Cooking time 25 minutes

Preheat the oven to 356F. Cut the potatoes into small cubes. Mix with ½ tsp salt and butter, spread on a baking sheet and put in the oven for 25 minutes until they become soft.

Mash one half of the avocado, cut the other half into pieces. Cut the tomatoes into quarters. Put everything in a deep dish, add the juice and zest of lime, cashews.

Season with salt, pepper and olive oil. Add the cooled potatoes, baby leaf and mix well.

Vegetable roll with baby greens

Simple preparation of wonderful rolls stuffed with vegetables for everyday and festive dinner. Rolls are prepared from both pre-fried and fresh vegetables.

Ingredients:

Designed for 4 servings

Large cabbage or chard leaves 4 pcs

Hummus 2 cups

Tofu 1 cup

Avocado 2 pieces

Carrots 1/2 cup

Beets 1/2 cup

Baby greens to taste (lettuce, arugula, mizuna, sorrel, kale)

optional: greens (coriander, parsley, basil, mint)

Tahini sauce for serving (tahini paste with lemon juice, garlic, salt and pepper)

Instruction:

Cooking time 15 minutes

Bring a large pot of water to a boil. Blanch the leaves for 30-60 seconds until they become flexible.

Grate beets, carrots, cut avocado slices. Cut the tofu into small cubes and fry until golden brown. If desired, add spices: turmeric, garam masala or cajun.

Assemble the rolls: put hummus, tofu, vegetables, baby leaves and greens on the leaves. Roll up and lay the seam down.

To serve, cut the rolls in half and pour over the tahini sauce.

Sweet salad with cinnamon

Salads with these universal components are becoming more and more popular in cooking. Such a dish is not prepared daily, but it can turn this day into a small holiday.

Ingredients:

Designed for 3 servings

Baby beet leaves and arugula 15.87oz

Beetroot 1 piece

Fresh pineapple, diced 1/2 pc

Green apples, diced 2 pcs

Orange juice 3 tablespoons

Olive oil 3 tablespoons

Honey 1 tablespoon

Cinnamon 1/2 teaspoon

Instruction:

Cooking time 15 minutes

Bake or boil the beetroot in the peel, cool, peel and cut into cubes.

Mix with pineapple, apples and baby greens.

For dressing, combine orange juice, butter, honey and cinnamon. Pour it over the salad before serving. Bon Appetit!

(1) -Sprouts vs. Microgreens as Novel Functional Foods: Variation of Nutritional and Phytochemical Profiles and Their In vitro Bioactive Properties. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7587365/

Aneta Wojdyło, Paulina Nowicka, Karolina Tkacz, and Igor Piotr Turkiewicz.

Gabriela Rapeanu, Academic Editor and Nicoleta Stănciuc, Academic Editor.

© 2022 Elena Petrova