How To Eat Microgreens

There are a few repeat questions that I get at every farmers market, and they tend to focus on “how do you eat these?” or “are these just for salads?”.  The answer is always “Yes, they are great for adding to a salad, but they are really amazing added to any dish!”

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Microgreens are delicate and they need to be treated with a little care, but they are not hard to cook with or add into any dish.  Because they are delicate, its important to not introduce to heat.  They should be added after the meal is cooked and starting to cool.  We like to serve dinner plated and have good selection of microgreens to choose from at the center of the table, just like dressing or salt and pepper.  In cooler meals, like cold pasta salad or sushi rolls, the greens can be added right into the mix.  Same thing with salads.  Feel free to mix them in with your salad greens or sprinkle on top.

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We like to think of them as a nutritional supplement and use them to meet our daily requirements of many vitamins and minerals.  For instance, broccoli microgreens are likely the most nutritious greens that we grow.  Just 2 oz of these greens have the nutritional density of 2.5 lbs of broccoli flourettes.   When you’re using microgreens at every meal, you’re really just adding a little more nutrition every time you eat.   That adds up!  Just one small package is like consuming an extra 2 or 3 lbs of broccoli by the end of the week.

Plus, after a while, the plate just seems lacking without a splash of green or purple.  Once you get hooked, they are hard to quit.  But who doesn’t need a new healthy habit for the new year?

 

My road to healing part 3: how to feel better

-Guest Blog by Dr. Ann Croghan, PT, DPT, CLC

How to feel better?

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Start small. Do what you can. Have compassion for yourself.

Identify one part of your food habit that you know you should change AND then change it.  For me: it was dairy. Giving up dairy helped me to realize that I was sick and that I could feel better.  Look up the requirements for how long you need to completely avoid that food to know if it is contributing.  Dairy is a complete avoidance for 2-4 weeks. If you mess up, you have to start over. AND you need to know where that food hides. The milk protein casein hides in many things.  Did you know there is such a thing as vegan wine? Or that some non dairy coffee creamers have dairy? Or they use dairy in sausage cassing?

For dairy, there are three main proteins: lactose (which everyone knows), casein, whey. Funny enough, lactose never made me feel sick. So don’t use that as your baseline.

People say to me: “BUT CHEESE? I love cheese!”.  My response? I didn’t love my back pain. I didn’t love my: fatigue, depression, stiffness, hip pain, knee pain, leg pain, asthma, ringing in my ears…… ALL things I didn’t know I could change. My life is so much better without those food choices. And if we continue to advocate for change in the food we eat, we will see more people get better. We will see more restaurants serving food that support healthy minds and bodies.

Ask your loved ones to support you. Staying away from dairy was easier at first because Matt kept it out of the house.

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Living without dairy is easy: there are plant milks, coconut oil, you can make cashews into different kinds of cheese/cream/spread, bananas make the perfect ice cream. All of these choices are cheeper too! Plus I don’t feel terrible anymore.

 

Living without wheat, corn, soy. Read labels. Make your own food. Buy some gluten free bread from Little Red Hen.  On a daily basis I make a choice to feel better. I would rather not eat for the day than have food that will make me sick. Because my body has what it needs to function, I don’t feel terribly hungry any more. I don’t have hangery moments, or hunger crashes, or times where I HAVE TO EAT!!!!!

Add in living, nutrient dense food. You have a lot to make up for. Bananas, blueberry smoothies, lemons, apples, cauliflower, broccoli, peas. Of course: Microgreens!!! Grow your own lettuce, veggies, lemons, herbs.  It’s easy to grow your food. Why take care of a small 4×4 grass space in your yard that serves no purpose? Make it a garden instead.

Support your local farmer.

Support your local restaurant that uses food from the local farmer and not just food from the food truck….. unless it’s The Valley Roots Food Hub.

Don’t let people get to you. We only have this one life. I want to live this life without: fatigue, pain, depression, ringing in my ears, ridges in my nails, sickness. I want to live this life with: energy and laughter.  And for the last few years, I have been doing just that.

Thank you to my wonderful husband Matt for his drive to bring nutrient dense food to his family, to his community, and to inspire other farmers/gardeners to do the same. It’s time to make a change.

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Our Microgreen Menu Entering 2018

We like to grow a wide variety of microgreens that have a wide range of flavors as well as nutrition profiles.  Some are spicy, while some are mild in flavor.   Some are crunchy and some are delicate in texture.  Some are easy to grow while others are difficult.   Most grow quickly while others can take much longer.   Many varieties we continue to grow weekly, while a few we have taken out of rotation all together.   Here is a list of our menu going into 2018.  Keep an eye out for individual varieties as well as mixes.

Radish Microgreens-
Daikon Radish are the first microgreens that we started with.  They are easy to grow and finish quickly.  We now supplement with China Rose, and Purple Radish for some additional color and crunch.   No matter the color, they all pack the full radish flavor into these lovely tall greens.   They are really perfect for your next salad or sandwich that you want a little spicy kick to.  They are a great source of Vitamin C along with many other vital vitamins and minerals.
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Mustard Microgreens-
We love the spicy flavor that these bring.  Any wasabi or horse-radish fans out there?  These extremely potent microgreens are another perfect match for any dish that needs a little added heat.   They will replace your hot sauce!  And since they can replace your hot sauce, they need to be a staple in your kitchen because they go good on everything!  Our favorite is adding them to a nice pasta dish with some colorful roasted veggies.
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Arugula Microgreens-
They have the full flavor that arugula is famous for and are so delicate you can hardly tell they there, if it weren’t for the flavor.  The perfect pair for a baked potato or added to pasta like parmesan cheese!  If your an arugula fan, these micros will be a game changer for you.   They are our lowest yielding crop as well as the most difficult to grow.  Due to this, its hit or miss if this one is available, but when it is it goes fast!
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Broccoli Microgreens-
If you need some additional nutrition of all kinds or you’re healing from an illness or disease, these should be your best friend.  We prefer broccoli Micros for their nutritional content and texture.  They are not as crunchy as radish, but not as delicate as Arugula.  Stack these high on hummus sandwhiches with some avocado and fresh tomato slices for a great lunch sandwich.  We started growing these following many reports of their nutritional punch and we can vouch for that.  Our family eats them daily, and if we don’t we feel the drag.  Great for morning, noon and night!  One small package of our greens is equal to the nutritional content of almost 2 lbs. of broccoli florets!
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Kale Microgreens-
Everyone knows of the superfood status that Kale has.  My problem with kale is that its tough to eat much of it because of the texture of full size kale.  I have even been told by people that Kale tastes “soapy”.  Well fear not!  Kale Microgreens are a perfect way to get more nutrition than even the full size kale.  Use these to top your tacos with these instead of the boring iceberg and you’ll never go back!  We also love these mixed along with broccoli, and red cabbage micros to make a great rainbow micro-green salad!
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Red Cabbage Microgreens-
The deep purple color of these popular greens are a show stopper and perfect for your next dinner party.  Your guests will enjoy the health benefits associated with that beauty!  These greens crush “bad” cholesterol and are being cheered for their nutritional potency by many recent studies.  Not to mention scientists are looking into the cancer fighting ability of all purple veggies!  These micros are so colorful that they will really stand out on your next dinner party or afternoon lunch!  Like Broccoli, these continue to be on our menu not only for the color and taste, but because they are true medicine.
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Purple Kohlrabi Microgreens-
Slightly more delicate than the Red Cabbage, but not lacking in flavor is Kohlrabi!  We grow this one for our daughter.  She has this on her plate with every meal.  It has been her favorite from day one….and she is 3!

Its versatile enough to have at breakfast and to pack away for your lunch on the trail.  They are a part of the mild mix trio that we sell and was the first purple crop that we produced.  It is still requested aside the Red Cabbage so we keep in in our main rotation!
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Cilantro Microgreens-
For the Cilantro lover out there, these are an experience to be had!  They should be a part of your next taco party or blended into your morning smoothie.  The greens are big cilantro flavor while the shell is tastes sharply of coriander spice!  This sweet green takes twice as long as any other green that we grow.  Nearly 2 weeks for germination alone!  But the wait is worth it.   Due to the constant demand, these have made their way into our weekly rotation in a limited quantity.
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Sunflower Shoots –
By far and away our most requested microgreen.   We have not found anyone that doesn’t like these crunchy snacks.  These are great to add to your next salad as it has a great crunch that will stand out amongst the mixed greens.  Our family favorite is adding them to peanut butter, honey, and banana sandwhiches.  They have a great fresh nutty taste that kiddos cannot stop snacking on.   What parent doesn’t love that?  The energy packed into these greens make them perfect to bring alongside your tail mix for a mid-hike snack!
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Pea Shoots – 
Rounding out our menu is the Pea Shoot.  These taste like a summer in the garden.   The tendrils as they are called are commonly used as an interesting garnishment, but is much more capable than that.  We started with Radish and Pea Shoots and still grow both!  We love these long and crunchy greens in wraps.   Their length and texture work perfectly in sushi and their pea flavor works well in any salad!  These hardy greens will last forever in your fridge as well.   We have reported them lasting 3-4 weeks after cutting!
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As you can see, we have a vast selection of flavors to choose from.   In addition to these, we also grow Wheat Grass, Micro-Leeks, Micro-Chives, Celery, Red Amaranth and many more that come and go throughout the year!  We love the variety that nature provides and love to hear feedback on your favorite variety.  Any varieties we arent growing that we should?  Let us know!   We love experimenting!

You can find our greens at Simple Foods Market in Salida, CO and Elephant Cloud Market in Crestone, CO.   Contact us direct for custom orders!  Happy New Year, and may 2018 be very green for your family!

Organic is the only way!

Our house is an organic only type of household.  We only purchase conventional fruit or veggies when there are no other options, which is very infrequent these days.  It’s very important to us that we don’t consume GMOs or Pesticides.  It’s also important to consume sustainably sourced products.   We think of this as the base of our attempt to have a healthy lifestyle.  All of these beliefs are also being put into practice on our growing market garden.

Today there are many books, ideas and styles of agriculture.  We fit into the small scale side of things for sure.  We utilize vertical growing in our micro green production to maximize our year round growing space.   Our micro green soil is from a local Colorado company, Paonia Soil Company.  We also compost all of our micro green waste, which goes directly back into the farm.   This composted potting soil is currently filling our raised beds that are being constructed this summer and fall.  Our seed source is always Non-GMO and it is organic whenever possible.  Due to the shear amount of seed that we require, we always use Non-GMO and search out to purchase Organic.

All of our outdoor and greenhouse gardening uses organic processes as well.   We are following a no-dig format and because were blessed with a host of free large dimensional lumber from a friend, we are constructing wood formed raised beds.   We are then filling the new constructed raised beds with a mix of compost and top soil.   We are using the compost that is coming out of our micro green operation that is supplemented with food scrap from our home kitchen.  We will then supplement with some additional finished compost from our local garden center to make the beds nice and rich.  Next season will be our first full season of our outdoor garden space so we are excited to watch as this area of our farm grow over the years!

Overall organic is the best when you’re purchasing food and other products.  The reality is there are a few areas that lends little to no options to stay the organic line.  When we are forced with choosing a conventional product we will check out the company, insure it is non-gmo, and weigh the nutritional value that is received from that particular item.  For instance, if we want to eat a papaya every once in a while, we have to go with conventional due to our remote Colorado location.  We choose to do this every once in a while when they are in season and we do it as a treat, very sparingly.   We never choose to purchase conventional veggies like carrots, onions, broccoli or cauliflower as they are almost always available in organic form, or will be restocked shortly.

So that’s our long and short about organic in our household, but more importantly how our farm operates.  Our outgoing produce is not certified but always grown organically!

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