Sprouts and microgreens in fitness nutrition

Sprouts and microgreens in fitness nutrition


Microgreens are healthy for everyone who takes care of their health and beauty, including weight. The rich vitamin and mineral composition of microgreens, the concentration of vegetable protein, and the low-calorie content help to improve digestion. As well as metabolism, normalize hormonal balance, and saturate with vital energy without an overabundance of calories. Sprouts and microgreens in fitness nutrition.

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 microgreen 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. Sprouts and microgreens in fitness nutrition.

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 them. Thus, the benefits from them will be maximized. You can also add sprouts to smoothies, and salads with fresh vegetables or sprinkle them on toast or sandwiches.

Unlike seedlings, microgreens can be eaten at any time of the day, and their use is very diverse. Microgreens will be an excellent seasoning or decoration for the first and second courses, cottage cheese, and 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.

Sweet potato salad
Sweet potato salad. Photo from pixabay


Designed for 3 servings

Large sweet potato 1 piece
Avocado 1 piece
Cherry tomatoes 10 pcs
Cashews 2 tablespoons
Baby leaves to taste (mizuna, arugula, lettuce, chervil) 2 cups
Lime (zest and juice) 1 pc
Olive oil 2 tablespoons
Salt 1 teaspoon
Pepper 1/2 teaspoon

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, and cut the other half into pieces. Cut the tomatoes into quarters. Put everything in a deep dish, and add the juice and zest of lime and cashews.
Season with salt, pepper, and olive oil. Add the cooled potatoes, bay leaf and mix well.

Vegetable roll with baby greens. Sprouts and microgreens in fitness nutrition.

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

Vegetable roll with baby greens
Vegetable roll with baby greens. Photo from pixabay


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)

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, and 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, bay 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. Sprouts and microgreens in fitness nutrition.

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.

Sweet salad with cinnamon 
Sweet salad with cinnamon. Photo from pixabay


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

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 the 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/

Gabriela Rapeanu, Academic Editor and Nicoleta Stănciuc, Academic Editor