Poncha Creek Gardens

Eating Microgreens On A Busy Schedule

In today’s fast-paced world, finding time to prepare nutritious meals can be a challenge. However, with microgreens, you can easily incorporate a burst of freshness and health into your busy routine. We understand the need for quick and convenient options, so we’ve compiled three fantastic ways to enjoy microgreens on the go.

Microgreen Smoothie: When time is of the essence, nothing beats a refreshing microgreen smoothie. Simply gather a handful of your favorite microgreens, like nutrient-rich broccoli or zesty radish sprouts, and toss them into a blender. Add a medley of fruits, such as ripe bananas and frozen berries. To achieve the perfect consistency, include a liquid base like coconut water, almond milk, or purified water. Add a squeeze of lemon juice and blend it all up for a perfect on the go treat!
Microgreen Salad Jars: Preparation is the key to success, especially when it comes to maintaining a healthy eating routine. Enter the microgreen salad jar! Begin by selecting your favorite salad dressing and layer it at the bottom of a mason jar. Then, add a variety of hearty ingredients such as chopped vegetables, nuts and seeds, or protein of choice. Finally, top it all off with a generous amount of vibrant microgreens. Seal the jar and refrigerate it, allowing the flavors to meld together. When it’s time for a quick and nourishing meal, simply give the jar a shake to distribute the dressing evenly and indulge in a fresh microgreen salad, no matter where you are.
Microgreen Wraps or Sandwiches: For those seeking a convenient and portable microgreen-packed meal, look no further than wraps or sandwiches. Begin by spreading your preferred Nut Butter, Peanut Butter or Hummus on a tortilla, wrap, or slices of your favorite toasted bread. Next elevate the flavor profile and nutritional value by adding a handful of crisp microgreens. These tiny powerhouses will bring a delightful crunch and a wealth of health benefits to your handheld creation. Once wrapped or closed, your microgreen-infused masterpiece is ready to be enjoyed anywhere your busy schedule takes you.

Embracing a busy schedule doesn’t mean compromising on nutrition or taste. With these three convenient ways to incorporate microgreens into your meals, you can effortlessly enjoy their incredible health benefits without sacrificing precious time. Whether it’s a refreshing microgreen smoothie, a nourishing salad jar, or a portable wrap, microgreens are here to elevate your on-the-go eating experiences.

5 Recipes Where Microgreens Shine!

Microgreens are nature’s nutrient powerhouses! These tiny, tender greens are harvested when they are just a few weeks old, making them packed with flavor, nutrition, and a burst of freshness that enlivens any dish. Here are five recipes that highlight the versatility and deliciousness of microgreens:

Microgreen Salad: Combine a mix of microgreens such as arugula, radish, and pea shoots with a simple vinaigrette made of olive oil, lemon juice, Dijon mustard, and honey. Top it off with some roasted potatoes and toasted nuts for a satisfying and healthy salad that will leave you wanting more.
Avocado Toast with Microgreens: Spread mashed avocado on a slice of toasted bread and crown it with microgreens, sliced radish, and a drizzle of olive oil. This simple yet flavorful breakfast or lunch option is easy to make and packed with nutrients that will energize your day.
Microgreen Pesto: Whip up a batch of delicious and versatile pesto by blending a mix of microgreens, such as basil, broccoli, and cilantro, with garlic, olive oil, nuts, and Parmesan cheese. Use it as a spread on sandwiches, a sauce for pasta, or a dip for veggies.
Microgreen Omelet: Beat eggs with a splash of your milk of choice and season with salt and pepper. Cook on a hot skillet until set, then add a handful of microgreens and some cheese of your choice. Fold the omelet in half and serve with toast or a side salad for a tasty and wholesome breakfast or brunch.
Microgreen Smoothie: Make a quick and nutritious smoothie by blending a handful of microgreens, such as pea shoots, sunflower shoots, kale, or broccoli, with a banana, frozen berries, and a splash of almond milk. A supercharged smoothie like this will start the day off right!

At Poncha Creek Gardens, we believe that microgreens are the perfect ingredient to elevate your culinary creations to the next level. Try these recipes and let the fresh, vibrant flavors of microgreens shine!

What’s the deal with freeze dried food???

Freeze-dried fruit and other produce has become increasingly popular in recent years. For good reason too. Freeze dried produce is convenient, has a long shelf life and tastes great too. Freeze-drying is a process that removes the moisture from food by placing it in a vacuum chamber and subjecting it to low temperatures. By removing the moisture, it preserves the nutrients and flavor of the food while extending its shelf life.

One of the most significant benefits of freeze-dried produce is it’s retained nutritional value. Because the drying process is done at low temperatures, the vitamins, minerals, and antioxidants in the food are not destroyed. In fact, freeze drying preserves up to 97% of the nutritional content! Thats a ton of nutrition in a shelf stable form with no additives or preservatives.

Another advantage of freeze-dried produce is it’s convenience factor. It’s lightweight, compact, and easy to store, making freeze dried goodies ideal for camping, hiking, or traveling – perfect for all of us Colorado folks. They are also great for emergency situations where fresh produce may not be available. Their long shelf life of up to 25 years is a huge benefit when storing food.

When it comes to taste, freeze-dried fruit and produce also scores high points. The freeze-drying process helps to retain the natural flavor of the food. It also preserves the texture of the food, so freeze-dried fruits and vegetables have a satisfying crunch that makes them a popular snack choice. You can even re-hydrate freeze dried meals for an epic backpacking meal.

Needless to say, freeze-dried fruit and other produce is popular for a good reason. They are a nutritious, delicious, and long-lasting option that can be enjoyed anytime, anywhere. Try our freeze dried fruit and microgreens, and keep an eye out for more snacks, meals and other freeze dried goodies on our farmstand!

Why eat microgreens?

We love microgreens! We’re all about them! We have them at every meal and tend to snack on them inbetween meals. But it’s not just us! Lots of people love microgreens and for good reason too!

Microgreens are tiny plants, packed with nutrients, flavor, and much more. We take regular old vegetable or herb seed (organic when possible and always non-gmo), plant them in organic potting soil and grow them for a couple of weeks. When harvested at this point, the greens are a little extra special. Here are some of the top benefits of eating microgreens:

Rich in nutrients: Microgreens are loaded with vitamins, minerals, and antioxidants. They contain up to 40 times more nutrients than their mature counterparts, making them a great way to boost your daily intake of essential vitamins and minerals.
Promote healthy digestion: Microgreens contain high levels of fiber, which is essential for healthy digestion.
Boosts immune system: Microgreens are packed with immune-boosting nutrients like vitamin C and vitamin E, which can help to strengthen your immune system and fight off infections.
Improve heart health: Microgreens are a great source of potassium, which can help to lower blood pressure and improve heart health. They are also rich in folate, which is essential for a healthy heart.
Enhance mental clarity: Microgreens are a good source of vitamins and minerals that can help to enhance brain function and improve mental clarity. They are also rich in antioxidants, which can help to protect your brain from oxidative stress.

Microgreens are more than just a pretty leaf. They are a nutritious and delicious addition to any diet. Their health benefits are numerous and their flavors are abundant. Adding microgreens into your daily meals is a great way to boost your nutrition without sacrificing on flavor!

Crop Focus: Mustard Microgreens

When you need a little heat….reach for some mustard micro greens! Mustard Greens are extremely potent and flavorful! Don’t let the delicate texture and small stature fool you. These guys bring the heat!

Tasting of horseradish or wasabi, a little can go a long way. They are the most intensely flavored micro-green that we grow. It looks a lot like Kale, or Broccoli, but if you accidentally grab a handful of mustard instead, you will know. Their flavor anchors our spicy blend alongside Arugula and Radish. Its an intense flavor but it finishes quickly.

We like to use our mustard micro-greens like hot sauce. Baked potatoes, stir fry, pasta, or avocado toast are all perfect pairings. If you eat eggs and fish, they are great to match with mustard micros. The spice of these greens could also be blended into a salad dressing or tomato juice too! Surprise everyone at your next brunch with a superfood micro green bloody mary!

All micro greens are great because they have a very high nutritional density and low calories. According to Dr Axe, “they are a great source of fiber, which helps to regulate your digestive tract and lower high cholesterol levels”. “They are also full of antioxidants which protect your body from free radical damage”. Vitamins wise, they are high in K, A and C as well as folate. Feeling sick? Reach for some micro greens for their exceptional vitamin c content, which will boost your immune system!

It’s important to eat your micro-greens fresh and raw. Add them to your meal after it has cooled and is ready to eat. This will ensure that you get all of the nutritional content, no matter what you eat them with! Give it a try. Skip the hot sauce and reach for some micro-greens!

Crop Focus: Broccoli Microgreens

Our journey in micro-greens and farming all started with lots of research. Celiac Disease had left our young family nutrient deficient and we needed to get some highly nutritious food into our diets immediately. It’s not only us that is struggling with nutrient deficiency, but according to a 2017 study, two-thirds of the worlds population is also suffering the same. It was surprising to read that nutrient deficiency is not just a third world country problem, but it affects all of the world, regardless of economic strength. Additionaly, one-third of the worlds population is overweight as well as undernourished. The food that we are currently surviving on in this world is not doing the trick.

Over fifty percent of the worlds population lives in city centers, but most of the produce is grown in rural areas. This requires massive distribution efforts. According to that same 2017 Study, food distribution comprises up to 10% of the total energy budget. This system requires food to travel long distances and also limits the food diversity to products that will have long shelf lives. The result is an increased reliance on processed and or packaged foods, and not on the nutrient dense farm fresh foods that our bodies require.

Microgreens are a solid solution to help us all get the nutrients that our current food model doesn’t allow for. Broccoli Microgreens specifically, are one of the most nutrient dense foods you can source on this planet! The same 2017 study found that broccoli microgreens are 1.73 times more nutritional dense than fully grown broccoli flourettes. Thats a big deal! Plus, they are a great source of sulphorphane, which reduces the chances of cancer forming by cleaning out the cells. According to Livestrong.com, broccoli microgreens are at top of the list for foods that contain sulphophane. At three days old, they contain anywhere from 10-100 times the sulphophane than fully grown broccoli or cauliflower! Broccoli Microgreens are also a great source for potassium, vitamin K, vitamin C, folate, magnesium and other important vitamins and minerals. They truly are a living vitamin!

It’s amazing how much nutrition is packed into these tiny leafs. Not only are broccoli microgreens more nutrient dense, but they also grow over 90% faster and use up to 236 times less water than fully grown broccoli! Broccoli fouretts typically take 100 to 150 days to harvest, where as the broccoli microgreens are harvested in 10-14 days. The best part about microgreens is that they are easy to grow indoors and don’t require fertilization or pesticide use. They can be easily grown regionally and distributed locally which can drastically reduce the environmental strains brought on by the current large scale distribution model. They are delicate, so they can’t travel far, and will therefor not loose their nutritional content due to long term storage.

The same 2017 Study noted that food sold at a grocery store would travel an average of 1800 miles prior to hitting the shelf. This travel requirement reduces the available produce to those crops that has long shelf lives. By adding microgreens to your diet you will be adding to your food diversity as well as your nutritional intake diversity. It was found that peas stored at room temperature loose 50% of their vitamin C in 7 days and spinach looses 100% of the vitamin C within just 4 days! When you have to rely on the standard food model grab those micro-greens to get back that lost nutrition!

When you’re in Salida, we have you covered! Simple Foods Market always has our Broccoli Microgreens in stock as well as a great assortment of farm fresh produce from hyper local farms in our area. We produce our micro-greens year round to make sure that you can always source nutrient dense food, even in the dead of winter! If its summertime, we will be at the Farmers Market alongside some great producers in the area that supply our wonderful valley with great produce that doesn’t have to make that travel either!

Make sure you check out our blog post on How to Eat Microgreens to maximize your nutritional benefits! Also check out our post on Tips for Storing Microgreens to keep them fresher longer.

Crop Focus – Red Cabbage Micro-greens

There are a few micro-green varieties that we grow specifically for their nutritional content, and Red Cabbage is one of them. Many chefs prefer these micros for their amazing purple stems and dark green leaf. They typically use them as a beautiful garnishment but there is so much more to them. If you come across them on your plate…EAT THEM!

The Journal of Agriculture and Food Chemistry reported on a study of mice that were fed high fat diets and supplemented with red cabbage micro greens. The results were amazing! The ones that were supplemented with the red cabbage micros had reduced circulating LDL cholesterol, cholesterol ester, triglyceride levels and inflammatory markers located in the liver! In short, this means that these potent greens can help reduce the risk of cardiovascular disease.

According to Dr Mercola, Red Cabbage Micro-greens contain the biggest “Bang for Your Nutritional Buck.” The micro green form contains 40 times more vitamin E and 6 times more vitamin C than the fully grown veggie. They also are a great source of L-Glutamine which helps heal the soft tissue lining of your intestine and stomach lining, making it great for people with Celiac Disease, Chron’s Disease, IBS, and Ulcerative Colitis. All of these vitamins and minerals also help keep your immune system strong giving you the best chance to fight off any illness that comes your way!

The purple color specifically brings in great nutrition as well. Purple pigment of plants is provided by the anthocyanin content. The anthocyanin’s help cells heal from damage and protect you from lifestyle diseases like cancer, diabetes, cardiovascular and neurological diseases. According to foodrevolution.com they are also a great anti-inflammatory, providing protection from all types of chronic diseases.

Another great side effect of incorporating micro-greens into your diet is weight control. The high levels of vitamin C and low calorie content help the body burn fat. Studies have shown that in order to burn fat efficiently, your body will need adequate levels of vitamin C. In fact, studies show that those with adequate vitamin C levels burn 30% more fat than those with low levels.

Now for the best part….these tiny superfoods taste amazing and show even better. Pile them onto your next sandwich or wrap. Sprinkle them onto your cup of soup for a little extra purple pop. Mix them into your salad and you won’t be disappointed. Just remember to eat them raw. Cooking them detoriates the great nutritional content so add them to the plate after the meal is cooked.

We find our family reaching for these red cabbage micros more than others. We must eat with our eyes…and for good reason. Topping any meal with red cabbage micro-greens is a good idea. Their mild taste also makes it a favorite for kids and picky eaters. Pick up a package of these potent greens today! Your body will thank you.

Crop Focus – Purple Kohlrabi Micro-greens

Kohlrabi is a lesser known veggie on the scene. It resides in the Brassica family, like broccoli or cauliflower, and forms a bulb at the base of the plant. The entire plant is edible and is commonly either green or purple in color. The bulb that is formed at the base of the plant is crispy and tastes kind of like jicama or a sweet turnip. The leaves are similar in taste to collard greens, and can be prepared the same way. Now that we know what the fully grown veggie is, lets jump into the micro green form.

We grow the purple version for our micro greens. The light purple stem and bright green top is a beautiful sight that is packed with nutritional goodness. Loaded up with vitamins like C and K, and made up of nearly 30% plant protein, these micro-greens are a true superfood!

All micro-greens are overflowing with great nutrition, but purple and red varieties are especially densely charged with antioxidants. According to HealthFoodEvolution.com, the purple pigment that gives the purple and red colors in fruits and veggies is a great source for Anthocyanins. These Anthocyanins protect our cells from lifestyle based damage, like cancer, diabetes, cardiovascular disease and neurological disease. Purple fruits, veggies and herbs have been used in natural medicine to help with the common cold, hypertension and even liver disorders.

Anthocyanins are our best friends. No wonder our eyes are dawn to colors. They are nutritious! These antioxidants work hard to lower your inflammatory response. Eat more purple colored veggies to lower your chronic inflammation. This will help all inflammation based illness, but specifically lowers the burden on your cardiovascular system. They can even lower your artery stiffness and lower blood pressure. These anthocyanin’s also help with your overall brain health by enhancing memory and preventing age related decline.

Who knew the color purple would be so important? The good news is that micro-greens of all types are a great compact source of nutritional content. Purple kohlrabi micro-greens are a great source of these potent antioxidants, vitamins and minerals. And the best news of all, they taste amazing!

Tasting slightly of spinach and cabbage, these tiny greens go great in any salad or sandwich. Top your favorite soup for a perfect splash of purple color! The mild flavor and texture of these micro-greens make them a perfect pair for your fruit smoothie too. You can also find kohlrabi micro-greens in our mild mix alongside broccoli, kale and red cabbage! Now that’s a power packed lineup!

Crop Focus – Radish Microgreens

When gardening, some old school gardeners will use radish seeds to mark their rows so they know where slow germinating seeds were planted, like carrots. Radishes are a quick growing crop in the field. Taking just about 4 weeks from seed sowing to harvest, they pop from the soil quickly, which makes them great for marking rows. The micro-green form is no different. In the middle of summer, we can harvest our radish shoots in just 6-7 days from seed to harvest! This makes it one of the fastest growing crops that we produce, edging out broccoli micro-greens by just a day or two.

Not only do they grow extremely fast, but they bring the nutrition too! It’s interesting to think about, but radishes reside in the brassica family, just like broccoli, cauliflower and mustard. Brassicas are known for their superior nutritional content and radishes are no different. In fact, according to HealWithFood.Org, radish and broccoli micro-greens contain greatest quantities of glucosinolate, which is thought to fight cancer. They are also great sources of folate and vitamin B6. If you’re looking to loose weight, these greens are packed with vitamin C which aides in burning fat. Plus, vitamin c helps with healthy skin and removes free radicals making your skin glow! According to MarkitoFitness, radish micro-greens are 30% protein too!

The crunch and flavor delivered by radish micros makes them the perfect pair for any sandwich or wrap. They also shine in tacos and have really shown well in sushi rolls. They are crunchy and just the right texture to add to your salad, to really push the nutritional content. They are also just crunchy enough to perfectly top off your bowl of chili or tomato soup. Really the uses are endless. Radishes, more than other micro-greens varieties, don’t have any specific go to recipes for us, but they go well with anything so they are always on hand.

Radish Micros are the backbone of our spicy mixed micro-greens, which also includes mustard and arugula. The watery heat accompanies the horseradish and peppery flavors to create a lovely complex flavor that is begging to be part of your breakfast sandwich. If you like heat, you will love these greens.

Crop Focus: Pea Shoots

When we decided to start growing micro greens for our family, we started with Peas. They are easy to grow, yield well, and taste amazing! Not to mention, they are an amazing source of vitamins, minerals, and plant based protein. Our family has a few food allergies, including celiac disease, which destroys the gut microbiome. When this happens, the body’s ability for nutritional uptake is seriously compromised. Instead of reaching for vitamins off the shelf, we reach for our micro-greens!

According to Makito Nutrition, Pea Shoots contain 7 times the vitamin C content compared to blueberries, 8 times the folate content compared to bean sprouts, and 4 times the vitamin A content in tomatoes. That is a ton of nutritional content in a tiny package! In fact, according to Health Diaries, 1 cup of pea shoots contains 35% of the vitamin C and 15% of the vitamin A daily recommended values. In addition to the high vitamin content, according to SuperFood Evolution, pea shoots are 20-25% protein! Thats makes it a great source for plant based protein!

As with most micro-greens, they are high in fiber and low in calories, making them perfect for blood sugar control. Plus, since they are low in calories and extremely nutrient dense they are perfect for weight control and curbing cravings!

Tasting of a mix of spinach and peas in the shell right off the vine, they are fun to cook with. For maximum nutrition, they should be eaten raw. Try them in nori-rolls, sushi, or add them to your salad mix for a crunch that will remind you of the garden year round! Historically, they have been popular in Asian Cousine. Though they are best raw, they can also be cooked lightly in dishes like stir fry or added to a warm soup. We also enjoy them blended into protein packed smoothies!

Some people have also been warned that they should avoid legumes because of the lectin content. It should be noted that sprouting reduces these lectins and cooking them further reduces the lectin content.

An eye catcher on the farm stand, pea shoots should be on your shopping list. They have a longer shelf life than other micro-greens, making them a great thing to keep on hand in the fridge. If you grow them at home or purchase our live trays, keep in mind that you can harvest pea shoots a couple times. We typically see customers getting 3 or 4 harvests, and more if they are potted up or put into the garden!

These crunchy greens make the perfect snack or a beautiful garnish to a lovely home cooked meal. Kids love them and adults are intrigued by them. Try some pea shoots today, and know that you’re investing in your health when you choose these tasty micro-greens!