Crop Focus: Mustard Microgreens

7E5CC4A5-0FB6-4ACF-A1B5-5EB9BA2517E8When 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.

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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!

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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!

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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: 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!

IMG_0282According 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!

IMG_0044Tasting 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!img_0163-1.jpg

 

 

Crop Focus : Sunflower Shoots

 

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Sunflower Shoots are seedlings of sunflower plants that are grown from 10-14 days.  The crunchy greens tastes like slightly sweet raw sunflower seeds, making them a popular crop.  Everyone loves sunflower seeds, and not surprisingly, they also love these sunflower shoots.

Similar to sunflower seeds, their shoots are also a great source of good, unsaturated fat.  As you would expect, they are also the most calorie dense micro-green that we grow.  Just 1/4 cup of Sunny Shoots contains 190 calories and 16 grams of fat.  As comparison, 1/4 cup of dry roasted sunflower seeds contains 207 calories and 19 grams of fat.

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In addition to fat, they are also a great source of plant based protein.  The shoots contain nearly 40% protein and 8 amino acids!  Beyond that, sprouting naturally releases some enzymes that make the greens much more digestible than in seed form.  When grown in soil, they also take up the minerals from the soil which boosts the vitamin and mineral content in the shoot form.

Pregnant or Breast Feeding Women should also know that sunny shoots are a great source of folate.  Men should know too, that they are a great source of zinc, which will help your sperm counts.  Nothing better than fresh vitamins and minerals from your food!

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Not only are they amazing for you, they also taste great!  Other than pea shoots, these are the most durable micro-greens that we grow, making them surprisingly versatile.  They are great mixed into any salad mix to provide a sweet nutty crunch or even used as the main ingredient in sunflower shoot pesto!  We really enjoy the taste and texture they provide to a fruit smoothie.  Sometimes though, the simpler the better.  When we have sunflower shoots left over at the end of the week (which rarely happens), our go to is sunflower shoot and nut butter sandwich.  Toast, Nut Butter of Choice, Sunflower Shoots and Honey.   Thats all.  It rivals the standard PB&J.  Its a common snack for us on the ski lift between run, or packed into a cold pack for a snack along the trail.  This sandwich will give you all the energy you need to fully enjoy your next adventure!

Even that simple sandwich is too many steps for many people!  Snacking like they are popcorn works too!  Kids love these tiny greens too.   They are fun, and crunchy, and sweet.  Its hard to find a kid that turns them down, so if you’re looking for a healthy snack that your kid will actually eat….try this sandwich and leave the rest of the box out for your kid to snack on too.  They will be eating greens and not even care, or they may even like it and try others!

 

Eating Greens Does the Body Good!

We all know we should eat more leafy greens.   I was told that for years and I brushed it off for later in life.   I mean, who wants to really eat a sad side salad with iceberg lettuce and carrot shavings?  No-one does.  No-One.  But the truth is that leafy greens are truly amazing for a healthy balanced diet.

IMG_2218First off, they are high in nutrient and mineral content while being very low in calories and fat.  This means you can pile them high on a plate and you’ll get full before you start packing on the extra lbs.   All leafy greens are charged with loads of vitamins like A, C, and E, and minerals like Copper, Zinc, Selenium and Potassium.  Vitamin C alone has a major impact on the bodies ability to burn fat.  Low levels of vitamin C appear to hamper the bodies ability to shed fat.  Think of it this way…its not the salads that help you loose weight, its the high nutrient content that is allowing the body to function as designed!

IMG_0285Another thing we need in our diet is fiber, and greens contain fiber in spades.   Fiber is not digested by the body but it helps the body in many ways.   It helps with satiation.  You will feel fuller, longer, when you’re consuming enough fiber in your meals.  Beyond being fuller, it will help slow the absorption of sugars which helps regulate your blood sugar levels.  No more crashing when you’re eating enough fiber!

When you’re consuming a lot of vitamins, minerals and fiber from your food sources you’ll notice a few things.  You will have increased cognitive function, increased energy, increased weight loss, and an overall more youthful appearance!  Who doesn’t want that?

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All greens bring something to the table, but the darker the greens, the more mineral and nutrient content.  So don’t shy away from Kale, Chard, Spinach, Broccoli, Collards and other greens like that.  And of course Microgreens!   Microgreens are more nutrient and mineral dense than even the fully grown leafy greens so make sure they are a part of your meal planning as well.  Red Cabbage, Broccoli, Kale, and Kohlrabi Microgreens are the darkest of our micros, so they are always a good choice to really boost your nutritional intake!  Plus they all taste great.

At first you’ll wonder how you can eat all of these greens.  But, after a while you’ll find yourself looking for even more greens.   We have been actively adding greens to our meals for 3 years now and there hasn’t been a meal without some sort of greens on the plate.   Bringing color and beauty to the plate, when you eat greens regularly, you’ll really miss them when they aren’t on the plate.

 

Microgreen Guacamole!

IMG_0942We have been talking a lot about the versatility of micro-greens in the kitchen.   Really the only thing you need to avoid is heat exposure, so they are really useful in the kitchen.  They go way beyond sandwich and salad toppers.  One of our favorite uses is to wow people with our homemade dips and sauces.  The fan favorite to date is by far the guacamole with our cilantro micro-greens!

Micro-greens are perfect to blend into any sauce, and in this case they smash well into some homemade guacamole.  The huge flavor in these small micro-greens really work well with guac because they are delicate enough to mix into the creamy avocados, but the flavor comes through with every bite!

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Here is what you will need to make this amazing dish:
– 2 Ripe Avocados
– 1 Lime – squeezed fresh
– 1/4 cup Diced Red Onion
– Garlic Powder – just a dash
– Onion Powder – Just a dash
– Salt – Just a dash
– Cilantro Micros – add to taste

Start with the avocados.  Find the most ripe ones and dice them into a bowl.  Then we add some diced red onion.  For the spices we add a dash of onion and garlic powder and salt to your taste.  Then squeeze 1 lime into the bowl and place the cilantro greens (with seed husk) on top and mix all of the ingredients together with a  fork.  We use lots of cilantro micros, but feel free to add as little or as much as you like.  It doesn’t take too long before the guac is creamy and ready to go to the fridge.  This would also be the time to add any other toppers you may enjoy like diced tomatoes or salsa.

Cover with plastic wrap or a lid and place in the fridge to cool.  After chilling, this guac is going to be ready for your toast, chips, tacos, or even to eat by the spoonful.  This simple guacamole is a game changer.  Be a party hero and bring some superfood guacamole to your next get together!IMG_0431

 

 

Microgreens and Smoothies…A Perfect Pair!

A few years back our family made a big push to incorporate more fruit into our diet. Our kids always like snacking on fruit, and due to our food allergies, we don’t have typical snack food in the house. The go to for them is almost always a banana or an apple…or two. We found that my wife and I weren’t eating enough fruit though. We always enjoyed smoothies, so we made the goal of eating one big smoothie each day.

IMG_0409After a while we discovered that microgreens mix perfectly in a smoothie. Their delicate texture and powerful taste blend well with all sorts of smoothie recipes. Their big nutritional value also boosts the vitamin and mineral content too!

Our go to smoothie base is 2 bananas, 1/2 lemon fresh squeezed, and roughly 12 oz filtered water. From there we typically add a cup or two of frozen fruit. Wild blueberries are always in the freezer so that’s what we use most often. If we want to mix things up we may add mango, strawberries or raspberries too. We also like to add an avocado if it’s more like a meal. Then come the greens. A little or a lot.  Its up to you, but we typically use  a heaping handful!

The mild varieties like Kale, Broccoli, Kohlrabi and Red Cabbage all mix well with fruit smoothies, much like spinach or full leaf kale. The Sunflower Shoots have a higher fat content which pairs well with the avocado for a creamier smoothie. The pea shoots really push the flavor with big pea taste. We shy away from the spicier varieties because the taste is so big, but if you want a smoothie with a kick, try arugula, mustard or wasabi!

IMG_1474Microgreens are fun to play with in the kitchen and know that no matter how you add them to your diet, you’re doing your body good! We all could use extra vitamins and minerals, and microgreens are some of the most nutrient dense foods on the planet! That’s why their really a perfect pair with fruit smoothie.

Oh, and if you have kids like ours, they love ice cream. Instead of using fresh peeled bananas, use frozen ones and instead of water just just a splash of coconut milk. Throw in the avocado, microgreens and berries and you’ll have a really nutritious ice cream snack. Go ahead and have an extra bowl! It’s good for you!

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 1: Normalizing sickness

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

Normalizing sickness.

I was sick and I didn’t know it. Most of the life I remember, up until the last few years, was spent being sick. How can one be sick and not know it? Because sickness hides in what we normalize. Sickness hides in plain site and we become so used to it that we don’t realize we are sick.

How did I learn I was sick? One conversation with a physician started my life change over 6 years ago.  My road to healing and learning to listen to my body has been slow.  I made the changes I could, learned a little more, and then made more changes.  Microgreens have made a large impact in my life, and I am so thankful for my husband Matt for learning to grow these powerful plants.

What were some of the signs that I was sick? Looking back on my life, the signs are obvious, although my pictures look normal. But like I said: we have normalized being sick and we have allowed it to creep up on us.

As a kid: ear infections, urinary tract infections, growing pains, constipation, bed wetting, bloated tummy.

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Me at age 3

As a teenager: growing pains, knee pain, constipation, asthma, fatigue, depression, falling asleep at school (especially after lunch), lack of motivation for school, difficulty with endurance for sports, hard time with focused attention for reading, Raynaud’s, random pain in my feet and arms.

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Me at 18 years old in 2001

As a young adult: fatigue, feeling like I was hit by a truck when I would wake up, back pain, hip pain, shoulder pain, sleepy after lunch, stiff in the morning, tired after dinner, tired legs with walking up stairs/hiking/skiing, low Vit D levels, ridges in my finger nails, brittle nails, I had a tooth chip while eating soft food, Raynaud’s, depression, heartburn, ringing in my ears, random shooting pain in my feet, arm, wrist, neck, knees, legs.

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Matt & I skiing in 2010, just before I changed my life.

Now: nothing. I feel tired when my two kids (a 4 yr old and an almost 2 yr old) wake me multiple times per night and I only get 4-5 hours of sleep. BUT I would argue this would be a good excuse to feel tired. I eat some breakfast, drink some lemon water, have a cup of coffee, and then I’m no longer tired.

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My daughter and I in 2017

As I grew, my list of complaints got longer. My fatigue and body stiffness worsened. I was completely functional though! Society had normalized my feelings: “Oh, I’m stiff in the morning too!” or “It’s normal to be tired after eating, it means your food is digesting” or “Growing pains are such a bummer – I remember having those!”.  I ate fairly well for our society standard. I ate veggies and fruit, I had my dairy, I had my grains, and I had meat. Why would food matter?

My road to healing part 2: why would food matter?