Hamama’s Nutritional Guide to Microgreen Superfood

November 18, 2022

Hamama’s Nutritional Guide to Microgreen Superfood

What are Microgreens?

We never tire of telling people about the amazing health benefits that microgreens have to offer! Although small, these mighty greens provide us with just as much, if not more, nutrients as their adult counterparts. One study found that microgreens contain up to 40 times more nutrients compared to their mature counterparts. Some of these valuable nutrients include vitamins C, E, and K. Microgreens come in so many shapes, sizes, colors and flavors and each variety offers its own unique health benefits to support whatever your nutritional needs may be.

You may think of sprouts when you see or hear about microgreens but they are actually quite different! Sprouts are the first visible stage of germination & microgreens are the next stage - after the first set of true leaves shows, but before the second set. Sprouts take under a week to grow while microgreens take around 7-21 days, depending on the variety.

Unlike microgreens, sprout seeds are grown in water and need to be rinsed twice daily to ensure that they don’t mold. Growing sprouts requires humidity, which bacteria can thrive in. The Hamama system eliminates this problem by filtering water to the seeds using the coconut growing medium. As a result, the seeds and the greens are never sitting in water. And since there is no need to rinse or continually add more water, the chances of mold and bacteria formation decrease. Nutritionally speaking, this study shows that microgreens contain higher levels of carotenoids, chlorophylls and organic acids and higher anti-diabetic and anti-cholinergic activity than sprouts.

Another great thing about microgreens is that they can be grown all year by anyone, anywhere!

How to Use Microgreens

There are endless ways that microgreens can be consumed, but most often you will see them being used as a beautiful and tasty garnish in restaurants or as a healthy addition to a salad. Some other popular ways to use them are in smoothies, sandwiches, wraps, sauteed into dishes, and as a soup, pizza, pasta or avocado toast topper. You can even munch on them straight up for a quick and easy nutritional boost - yes they’re that good! If you want more ideas on how to use microgreens, our website offers a plethora of delicious recipes to fit your dietary preferences.

What Types of Microgreens you Can Grow

Microgreens can be grown from almost any vegetable or herb seed (and even some fruit and grain seeds). Flavors can range from sweet to spicy to savory to juicy! When grown at home with Hamama, they are also the freshest you can get. Hamama currently offers 10 classic flavors:

  • Earthy Clover - Mild earthy, nutty, cool & juicy. Clover microgreens are very similar in taste & texture to alfalfa sprouts. They are an excellent source of vital minerals, vitamins and antioxidants.They help promote healthy digestion, balance hormones and purify liver and blood. They may also reduce the risk of heart disease and diabetes.
  • Energizing Kale - Slightly milder & sweeter than mature kale with a subtle nutty aftertaste. These microgreens are a very good source of vitamins, minerals, protein and fiber. They also contain Important phytochemicals that may slow the growth of some cancer cells.
  • Fragrant Fenugreek - Visually a little different than other common microgreensM (they smell like maple syrup too!). These microgreens can be used fresh or dried & are typically used in Indian dishes. They can help manage type 2 diabetes, promote heart health and relieve constipation. Studies show they may increase milk production in breastfeeding mothers and reduce menstrual discomfort in women.
  • Hearty Broccoli - Mild, fresh, & similar to mature broccoli. Broccoli microgreens contain more than 550% of the recommended dietary allowances of antioxidant nutrients, which help protect from chronic disease and enhance the immune system. They also contain sulforaphane, which has anti-cancer properties.
  • Hot Wasabi Mustard - Bold, spicy, horseradish/wasabi flavor. Starts off mild and ends with a kick that dissipates quickly. Wasabi mustard microgreens are packed with fiber, minerals, vitamins, antioxidants and other compounds that may protect against cancer and other chronic diseases.
  • Refreshing Cabbage - Mild, earthy, & refreshing. Their bright purple color makes for a really beautiful garnish without altering the flavor of the dish. Red cabbage microgreens are rich in carotenoids, phenolics, minerals, and vitamins (especially calcium and vitamin C). Studies show they are helpful in lowering LDL cholesterol, may help prevent or reduce the effects of Neurodegenerative diseases, such as Alzeimer's, and contain compounds with cancer-fighting properties.
  • Spicy Daikon Radish - Strong, peppery & spicy, much like its mature counterpart. They are a great source of vitamins and minerals and they contain anti-fungal, anti-bacterial and anti-inflammatory properties. They are known to help relieve congestion, helping to reduce the symptoms of allergies, infections or colds.
  • Super Salad Mix - Lovely mix of sweet, mild, and subtly peppery greens. Our Super Salad Mix includes broccoli, kale, arugula, kohlrabi, cauliflower, and cabbage. You’ll get all the benefits of the above greens plus kohlrabi microgreens contain phytochemical content that aids in preventing cancer, diabetes and high cholesterol while improving liver and kidney function.  
  • Zesty Mix - Our Zesty Mix includes broccoli, kale, arugula, kohlrabi, mustard, and cabbage. It is a bolder mix of sweet, peppery, & mildly spicy greens. You’ll get all the benefits of the above greens plus kohlrabi microgreens contain phytochemical content that aids in preventing cancer, diabetes and high cholesterol while improving liver and kidney function.
  • Sweet Wheatgrass - Mild, sweet, & "grassy." Wheatgrass is truly a grass and therefore it is best for juicing, blending in smoothies, or drying into a powder. It also makes great catgrass if you’re willing to share with your furry friends. Wheatgrass is an excellent source of vitamins and minerals and they provide therapeutic benefits including blood purification, liver detoxification & colon cleansing. Wheatgrass also neutralizes environmental pollutants, enhances immunity, & restores energy and vitality.

We also offer offer specialty flavors throughout the year:

  • Bold Basil - Sweet, aromatic, lemony and fresh! Give your pesto, tomato sauce and caprese salad recipes a flavor boost with basil microgreens. Delicious in paninis, pastas and pizzas.
  • Crisp Carrot - Carrot microgreens bring you the crisp carrot flavor you know and love plus some exciting nutritional characteristics. Perfect for soups, salads, a unique sandwich green, or our favorite - on a cozy risotto.
  • Culinary Cilantro - Cilantro is a micro-herb with a citrusy, savory, aromatic and slightly sweet taste. Perfect for tacos, salads and anywhere you’d use mature cilantro.
  • Garden Cress - Cress greens are an intense and peppery flavor explosion. Cress is a must for your sandwiches and wraps - no further seasoning required.
  • Garlicky Chives - Garlicky Chives have a crunchy and juicy texture and they will add a slight garlic & onion flavor to any dish. They are an especially popular and delicious addition to potatoes, eggs, and sandwiches.
  • Oniony Leeks - Leeks in their microgreen form boast a fresh and mild onion-y flavor, adding a burst of flavor to any savory dish. Leek microgreens can be used as an onion substitute in most any dish. They are an especially delicious compliment to burgers, soups, tacos and eggs.
  • Peppery Arugula - The perfect mix of cool crunch and hot, peppery flavor. Perfect for sandwiches, wraps, garnish or even as a snack on their own.
  • Rainbow Radish - All the radish flavors you know and love, all in one: Red, Violet, Pink and Spicy Daikon Radish are all packed into one beautiful and tasty Seed Quilt.
  • Savory Celery - Sharp, refreshing and crisp taste and feather-soft texture. They boast an intense celery flavor and still have some of that famous celery crunch without the tough, fibrous strings. They can be enjoyed raw as a garnish to egg / tuna / chicken / pasta / potato salads or sauteed and added into soups, casseroles and more.
  • Springtime Peas - Sweet, nutty and fresh pea flavor and crisp texture. They can be enjoyed raw as a garnish to sandwiches, salads, wraps, pasta dishes, stir frys and more. They can also be used to make a superfood smoothie or fresh pesto. You can cook with them too - just eat them as you would fresh spinach or kale in a stir fry or saute.

And we can’t leave out our Garlic and Green Onion Kits either! Grow the freshest and tastiest garlic scapes and green onions with our special kit. While they aren’t microgreens, these pack in a ton of flavor and health benefits too.

Try them all out by purchasing our Sample Kit to discover your favorite flavors.Whether you want something sweet or spicy, we’ve got it for you!

What are the Health Benefits?

It is said that microgreens were first introduced in the 1990s by three chefs working in California! Since microgreens are still fairly new when it comes to the culinary world, we are constantly learning about the amazing things they have to offer.

Much of the research that has been done however, has supported the idea that microgreens are and will be a true “superfood” in the culinary and health world! One research study for example found that red cabbage, cilantro, garnet amaranth, and green daikon radish had the highest concentrations of Vitamin C, Vitamin A, Vitamin K, and Vitamin E, respectively.

Since microgreens can have anywhere from four to 20 times more nutrients as their mature plants, one ounce of a broccoli, kale, and cabbage microgreen mix contains the amount of sulforaphane found in 1.5 pounds of raw broccoli.

There is a lot of research in regards to sulforaphane and the benefits it can have for diseases such as certain cancers, alzheimer's and even autism.

Microgreens have the potential to reduce the risk of many treatable diseases, including:

  • Cardiovascular Disease: Heart disease is the #1 cause of death in the US, and high cholesterol is a major risk factor. Among findings published in the December 2016 Journal of Agricultural and Food Chemistry, red cabbage microgreen supplementation lowered circulating LDL levels in animals fed a high-fat diet, and reduced liver cholesterol, triacylglycerol levels, and reduced high-fat diet-induced weight gain.
  • Chronic Kidney Disease: Chronic kidney disease is considered a ‘lifestyle-related disease’ and represents a global problem. Doctors usually recommend a restriction of high-potassium foods to patients suffering from the disease. In a June 2018 study, chicory and lettuce microgreens were grown using a nutrient solution without potassium and with low potassium concentrations. It was possible to obtain a useful reduction of potassium in the microgreens, without negatively affecting the quality.
  • Mineral Deficiencies: Mineral malnutrition, including iron and zinc, impacts over two-thirds of the World’s population. A 2017 study suggests that broccoli microgreens have the potential to be a rich source of minerals that individuals can produce, even in urban home settings. Regardless of how they were grown, the broccoli microgreens had twice as many quantities of Mg, Mn, Cu, and Zn than its mature vegetable.

Moreover, growing your own microgreens from home with Hamama can have some positive effects on mental health too. Not only is indoor gardening a satisfying and fulfilling experience, it can also help alleviate symptoms of Alzheimer's, dementia, stress, and depression, and improve cognitive function.

Indoor gardening has been shown to improve life satisfaction and significantly decrease the perception of loneliness for older people living in nursing homes.

In children, interactions with plants helps develop cognitive, emotional, and behavioral connections to their social and biophysical environments. “Green time” is often used as an effective supplement to traditional medicinal and behavioral treatments. This can help encourage imagination and creativity, cognitive and intellectual development - including reduced symptoms of ADD, and improved social relationships.

Learn more about the incredible mental health benefits of growing microgreens from home here.

Getting started on your microgreen growing journey is so easy with our Hamama Microgreen Kits.Start taking advantage of the amazing benefits these tiny greens have to offer.

Shop Hamama Kits

$35 + Free Shipping

$69 + Free Shipping

$69 + $15 Shipping

$49 + $5 Shipping



Leave a comment

Comments will be approved before showing up.


Also in HAMAMA Blog

Top Microgreens for Raising Healthy Rabbits, Hamsters & Guinea Pigs
Top Microgreens for Raising Healthy Rabbits, Hamsters & Guinea Pigs

December 02, 2022

We tend to focus mainly on the health benefits of microgreens for humans (there are a lot!) but there are so many other creatures that can benefit from microgreens too, including our smallest furry friends!

Read More

Giving Tuesday
Giving Tuesday

November 28, 2022

It warms our hearts to be able to share the love on this Giving Tuesday. Today, 1% of all sales will go to Food Literacy Center - so thank you for gifting Hamama and being part of our growing family!

Read More

Thanksgiving Gratitude
Thanksgiving Gratitude

November 25, 2022

Thanksgiving is just around the corner and we want to take this time to give genuine thanks to you for being a part of our journey!

Read More