FLOWER POT KITCHEN: GROWING MICROGREENS

28 Oct 2018

GROWING MICROGREENS

GROWING AND EATING TOP 10 MICROGREENS

Powerful super microgreens, loaded with up to 40% - 90% more vitamins, minerals and antioxidants than its full sized counterpart, these pack a major punch of nutrition in such a small portion, microgreens are so much more than a pretty garnish on your dish. The reason microgreens are so nutrient dense is the high levels of sulphurphains and polyphenols, powerful important natural chemicals that are found in many foods, these are more consolidated in microgreens and contain powerful antioxidants that help prevent the build up of harmful free radicals, free radicals are highly reactive compounds that form in the body and can cause damage to cells and support chronic disease.

Polyphenols have been linked to reduced risk of heart disease, diabetes, obesity, prostate and gut related cancers, inflammation, Alzheimer's disease, bad LDL cholesterol and triglycerides, what a super hero of the vegetable world.

Microgreens grow all year round, are really easy to grow and are ready to eat from 7-14 days from sowing. All vegetables are microgreens once they reach the two true leaves stage they are ready to snip and sprinkle on your dinner. However never grown any vegetables from the deadly night shade family, tomatoes, potatoes, aubergine and rhubarb, as a rule if you can't eat the leaves of a plant then don't grow as a microgreen.

For a continuous supply of microgreens every 7 - 10 days sow a new batch, once you pass the first 7 days while you wait for your first microgreens to reach the two tree leaves stage you will then be able to eat week one's microgreens, followed by week two, then week three and so on just re sow each week for a continuous supply. Some microgreens grow faster than others, radish and buckwheat grow really fast and most other microgreens take up to 7-10 days peas and sunflower seeds being one of the the longest to grow. These slower growing microgreens give you more variety to eat.

Magnificent

TOP MICROGREENS

BEETROOT

Vitamin C, folate, magnesium, phosphorous, potassium, high in flavonoids and beta carotene.

Organ and blood cleansing, lowers risks of heart disease, helps stimulate and improve overall liver function..

BROCCOLI

Vitamin A, enzyme Q10, calcium.

Supports the liver, helping cleanse, sulferapheme triggers your bodies natural protection against disease.

CABBAGE

Vitamin K, C, B6, B1, B2, B3, iron, manganese, fibre, potassium, folate, copper, choline, phosphorus, magnesium, calcium, selenium, pantothenic acid.

Liver and organ detox, a perfect food, special cholesterol lowering benefits (steamed), sinigrin is converted into allyl-isothiocyonate (AITC) this compound has unique anti carcinogenic preventative properties to the bladder and colon.

CORIANDER

Vitamin K, A, C, volatile oils, flavonoids, phenolic.

Heart and circulatory protective coumarins, effective antiseptic, linalcol, anti inflammatory, cholesterol lowering, lowers LDL bad cholesterol, antimicrobial properties, anti bacterial.

FENNEL

Vitamin C, B3, fibre, potassium, molybdenum, manganese, cooper, phosphorus, folate, calcium, pantothenic acid, magnesium, iron, flavonoids, phytonutrients, anethole.

Protects the liver from toxic chemical injury, neutralises free radicals, activates liver enzymes that help the liver flush out toxins, essential oils prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract and allows your body to adsorb nutrients more efficiently, strong antioxidants, reduce inflammations, anti carcogenic, anti microbial, supports immune system, helps reduce cholesterol levels, lowers blood pressure

SPINACH

Vitamin K, C, A, B2, B6, E, B1, B3, omega 3 fatty acids, manganese, folate, magnesium, iron, copper, calcium, potassium, fibre, phosphorus, zinc, protein, choline, pantothenic acid, selenium, carotenoids, flavonoids.

Regulates blood pressure, supports immune system, neutralises heavy metals, chemicals and pesticides. Powerful protective for liver, high in chlorophyll that suck up enviromental toxins in the blood stream protecting the lining of digestive tract from damage, especially unwanted inflammatory. Top green for protection prostate. High in oxalic acid, protects against oxidative stress, cardiovascular and bone. Dozens of different flavonoid compounds hugely anti carcogenic, slows down cell division, lowers risk of blood vessel problems and blood pressure. Supports healthy eyes, vitamin K1 helps bone health.

WATERCRESS SUPER FOOD

Vitamin A, C, E, thiamin, riboflavin, iron, calcium, iodine.

Purifies blood, gives iodine, packed with essential vitamins and minerals, has a higher amount of nutrients than most vegetables, highest level of antioxidants. Can increase the ability of cells to resist damage to their DNA helping to protect against the cell changes that lead to carcinogenic damage. If eaten daily will supply high levels of calcium.

KALE

Vitamin K, C, betacarotenes, calcium, chopped contains sulforaphare, anti carcogenic properties, carotenoids, lute in, zeaxanthin, boosts DNA cell repair, blocks growth of cancer cells, lowers cholesterol and decreases absorption of dietary food.

RADISH

A plethora of health benefits, a alkaline forming food keeping PH levels in check, related to kale, broccoli, cauliflower and horseradish, good fiver, top for vitamin C, B6, potassium, folate, manganese a remedy for jaundice, detoxes blood toxins and waste, removes bilirubin, the high level of vitamin C is a antioxidant that can help limit free radical damage, anthocyanins a type of flavonoid you find in blueberries a anti inflammatory, reduces risk of heart and kidney disease also great for healing the skin with anti bacterial properties.

SUNFLOWER

Rich in vitamin E, B3, B6, B1, thiamine, phosphorus, folate, selenium, magnesium, copper, essential fatty acids Lin oleic acid, amino acids especially tryptophanthe building blocks of proteins, phytosterols, healthy fats are building blocks for cell membranes that allows your body to balance hormones, helps slow down absorption of food during meals and acts as a carrier for important fat soluble vitamins A, D, E and K.

CHIA

Superfood, original one, nutrient dense packs a punch of energy boosting power, high in omega 3 ALA, fiber, manganese, phosphorus, calcium, zinc, copper, potassium, fatty acids, alpha-linolenic and Linoleic acid, moulin, strontium, vitamin A, B, E, D, minerals, sulphur, iron, iodine, niacin, thiamine and a rich source of antioxidants.

BUCKWHEAT

So nutrient packed with Rustin, tannins and catechism making this a superfood, gluten free (groats) seeds supports heart heart, diabetes, digestive disorders, vitamins and minerals, amino acids, antioxidants, practically no fat. The amino acids give buckwheat special biological activities including lowering cholesterol, anti hypertension effects, improves digestion, relieves constipation, flavonoids oligomeric proanthocyonidins protects cell function by protecting DNA from free radical oxidative stress damage and cell change formation.

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LIFE MY PASSION

Welcome to my daily life of cooking, one winters day many years ago my family and I were all inspired by a back to back rainy day of River Cottage this got us to stop talking about and start actually doing, suddenly three weeks later eight vegetable beds were dug, greenhouse erected and our first vegetables were propagating, this was the start to raising and growing our own food, our fabulous son Oscar changed our path in life which lead us to sell our small thriving restaurant of 10 yrs and to start our new life (Terrifying!) a life of the self sufficient in touch with nature and seasons, taking a step back and looking forward to a slower change of pace and making the most of every moment.

My passion for cooking was stronger than ever and having time at home with Oscar I found I had a new direction and I was no longer striving for perfection, I was suddenly very passionate for the enjoyment of the other side of food, something I had not realised, being the Chef/Cook and every other duty of your own small restaurant made me see that I never actually took time to cook what I wanted!

So there I was muddy boots and hands digging deep in more than one sense and I found myself transported back in time to where everyone grew some of their own food, it is a wonderful world with a real sense of achievement and loss, Slugs Snails and Caterpillars! But thats another story! Childhood memories of summers when I lived with my grand parents reminded me of so much that I had learnt about the make do and mend generation that I had forgotten.

Now as a family we love our free wild food days where we gather what nature has provided, have gone from being mini mini garden urban small holders, who did raised pigs at home because we could not wait to find land and supporting ourselves from our garden to now owning a very small farm that allows us to grow more vegetables for the whole of our family and neighbours, raise our own gorgeous Gloucestershire Old Spot pigs, (Sausages!) and pets! Dorset Down sheep, chickens for eggs and pet goats! Suddenly having large quantities of produce started to wake up the Cook in me!

The Cook was awake that part of me that wants to cook for the masses and I found myself setting up Flowerpot Kitchen, a Farmers Market Stall, I wanted to use our honest raised meats and make old fashioned pork pies, rabbit pies and game pies from the local game keeper along with old fashioned techniques and the best hot water crust pastry. This in turn grew to a small cottage industry from home weekly supplying three farm shops and a deli along with also attending three farmers markets A few years later there came a time when my son Oscar's health changed and it was an easy decision to stop.

I still hold the occasional pop up 40 seater restaurant or gourmet lunch which we do for local charities for the love of sharing food and to remind that Cook in me why I love our go slower self sufficient life!

So here I am sitting amoung the vegetables watching the chickens loving that every season nature teaches me something new and that nature is in charge! She has taught me to just go with it and grow. Give it a try from a tray of salad on your windowsill to a few tomato plants it all counts.