Growing up, steamed cabbage with cod fish was a staple on my plate, and this dish tasted even better with cabbage microgreens.
Cabbage and cabbage microgreens recipes keep us warm during the winter with hot soups and tasty baked foods. They cool us down in the heat, with their fine slices heaped high to produce bowls of crisp coleslaw.
Cabbage microgreens, especially red cabbage, have more vitamin C than an orange and 40 times more vitamin E than a cabbage. Cabbage microgreens’ benefits include supporting blood clotting and building bones, preventing calcification or hardening of heart arteries, protecting the body from free radicals, and reducing the risk of chronic diseases.
According to one study on Chinese women, eating more cruciferous vegetables like cabbage significantly reduced the risk of developing breast cancer.1
And did you know that Captain James Cook, the famed British explorer, frequently sailed with a large quantity of pickled cabbage to prevent the dreadful sickness scurvy?
This post is your ultimate guide to eating and growing nutritious cabbage microgreens.
- What are Cabbage Microgreens?
- Cabbage Microgreens Nutrition Info
- What Nutrients are Found in Cabbage Microgreens?
- Health Benefits of Eating Cabbage Microgreens
- Growing Cabbage Microgreens
- How Do Cabbage Microgreens Taste?
- How To Store Cabbage Microgreens
- Summary of Cabbage Microgreens Nutrition
- Related Questions
What are Cabbage Microgreens?
For thousands of years, cabbage has been the backbone and nutrition of numerous societies. It is one of the hardiest, healthiest, and, in my opinion, most gorgeous crops that a home gardener can cultivate.
Cabbage Microgreen Varieties
Cabbage microgreens are available in various hues, including red, green, and white. This tasty and incredibly healthy vegetable comes in numerous varieties. Red acre, golden acre, red mammoth, and bok choi (Chinese cabbage microgreens) are some types commonly grown as cabbage microgreens.
There are many other types of cabbage. Red cabbage microgreens seeds are a preferred option for growing because they are attractive and nutritious.
Red Cabbage Microgreens
Compared to ordinary white or green types, red cabbage—purple cabbage—has more nutrients. This is mainly because red cabbage has color pigmentation, which has several advantages.
Red cabbage microgreens have higher vitamin C, flavonoid, and carotenoid antioxidant concentrations than green cabbage variants. According to studies, red cabbage has 4.5 times as many antioxidants as green cabbage.14,15
Cabbage Microgreens Nutrition Info
Epidemiological studies have indicated that eating fruits and vegetables lowers the risk of developing chronic illnesses, including cancer and cardiovascular disease. Cabbage microgreens are part of that solution. 2,3
One medium orange contains approximately 68 milligrams per 100g of vitamin C, according to nutrient analysis data from the U.S. Department of Agriculture (USDA). Cabbage microgreens have concentrations of Vitamin C (147.0 mg/100g) which is more than twice as much.
Red cabbage microgreens contained over 40 times the vitamin E content of their mature counterpart (0.06 mg/100 g F.W.). They also contain very high concentrations of beta carotene (11.5 mg/100g), and vitamin K (2.8 μg/g)
Phytomenadione, also known as vitamin K1 or phylloquinone, is on the World Health Organization’s List of Essential Medicines.
Cabbage microgreens can increase the efficacy of your immune system and reduce inflammation in your body due to their high level of antioxidants, carotenoids, vitamins K1 & C, and potassium.
Below is the detailed nutrition information on cabbage microgreens:
|Scientific name (genus and species)||Brassica oleracea|
|Total fat||0.2 g|
|Sodium (Mg)||2 mg|
|Iron (Fe)||0.27 mg|
|Calcium (Ca)||31 mg|
|Zinc (Zn)||0.1 mg|
|Phosphorus (P)||8 mg|
|Vitamin A (IU)||27 µg|
|Vitamin C (Ascorbic Acid)||147 mg|
|Vitamin E||11.5 mg|
|Vitamin B6||0.1 mg|
What Nutrients are Found in Cabbage Microgreens?
Cabbage microgreens offer an excellent nutritional benefit to the eater, as these vegetables are naturally rich in vitamins and minerals.5,6 Here is a list of nutrients present in cabbage microgreens:
Main Cabbage Microgreens Nutrients
Vitamin K: This fat-soluble vitamin regulates the body’s absorption of calcium. This nutrient can help prevent osteoporosis and maintain proper bone density by promoting calcium absorption.
Vitamin K aids in the production of several proteins required for blood clotting and bone formation.
A few studies have been conducted to investigate the effect of vitamin K on heart health. Vitamin K aids in the formation of matrix Gla proteins (MGP), which aid in the prevention of calcification or hardening of the heart arteries, which contributes to heart disease.
Because vitamin K is fat-soluble, it is better to consume it with fat to increase absorption. So, pour some olive oil over your favorite leafy green salad or top it with chopped avocado!
Vitamin C: The vitamin C in cabbage microgreens is found in the form of quercetin. Quercetin helps fight off harmful bacteria. It’s also required for the immune system to function correctly.
Ascorbic acid (vitamin C) is an essential nutrient for the human body, acting as an antioxidant. The amount found in cabbage microgreens is 2.5 times the U.S. recommended dietary allowance (RDA).
Vitamin A: Carotenoids, including βeta-Carotene, are fat-soluble antioxidants that can preserve cellular membranes by scavenging free radicals.
Vitamin A plays a vital role in preventing the development of wrinkles and promoting healthy skin. Cabbage microgreens contain excellent quantities.
Other Cabbage Microgreens Nutrients
Vitamin B6: Cabbage microgreens are also a good source of vitamin B6, which helps regulate the body’s natural cycle of storing and releasing energy. This nutrient can help fight fatigue and boost mental clarity.
Potassium: The mineral helps regulate blood pressure, heart rate, and overall muscle contractions. It also helps regulate the body’s fluid balance.
Calcium: This mineral is known for promoting strong bones and teeth. Calcium also plays a role in strengthening muscles and nerves.
Cabbage microgreens are an excellent source of calcium.
Iron: Iron is a mineral that is essential for a healthy immune system. It also plays a role in blood formation, preventing anemia.
Magnesium: This nutrient is known for promoting healthy bones and teeth. It also helps manage blood pressure, relaxes muscles, and reduces the risk of hypertension.
Zinc: This mineral is an essential component of over 300 enzymes in the body. It also promotes a healthy immune system, promotes wound healing, and maintains regular digestive activity.
Phosphorus: The phosphorus in cabbage microgreens is essential for forming bones and teeth. It also promotes healthy teeth and bones and maintains a normal metabolism.
Sodium: This mineral is essential for standard nerve transmissions and muscle contractions. It also helps regulate fluid balance, blood pressure, and heart rate.
Health Benefits of Eating Cabbage Microgreens
Cabbage microgreens are healthy. When incorporated into a balanced, plant-based diet, the enormity of cabbage microgreens’ health benefits cannot be overstated. Below are some benefits you can expect from a cabbage microgreens diet.
Microgreens are up to 40 times more nutrient dense than their mature counterparts, according to research. Therefore, add red cabbage microgreens to fresh salads and other raw food recipes or juice them for a significant nutritious boost.
Cabbage microgreens include a highly concentrated form of vitamin C that supports a healthy immune system and shields you from common illnesses such as the flu and the common cold. Additionally, cardiovascular and ocular diseases are less likely to occur in those with high vitamin C levels.
Vitamin C is also used by your body to make collagen, a substance crucial for developing bodily tissues. A regular source of vitamin C helps promote the health of your bones, joints, and skin.
Prevention of Cancer
The chopping, crushing, chewing, and digestion of red cabbage microgreens result in the breakdown of sulfur-based compounds such as glucosinolates. There is growing evidence that byproducts like isothiocyanates, indoles, and nitriles can prevent or aid in cancer treatment.
Isothiocyanates can halt cancer growth by preventing carcinogens from entering the body through air pollution or tobacco smoke. Since isothiocyanates are so potent, they are presently being explored in medicines to treat lung cancer.
Cruciferous vegetables, such as red cabbage microgreens, are among the most effective natural cancer-fighting substances currently known because of their capacity to prevent DNA damage, lessen inflammation, and encourage harmful cell death.
Promotes Gastrointestinal Health
Vitamin U is a chemical substance rather than a vitamin. Red cabbage microgreens are high in Vitamin U, which aids in stomach protection and gastrointestinal health.
Vitamin U’s benefits were found out for the first time in the 1950s. This was when it was discovered that cabbage juice might assist in treating ulcers and safeguard patients’ stomach linings. Fresh cabbage juice containing vitamin U has been shown in controlled studies to speed up the healing of peptic ulcers, cutting it to 10 days. For patients receiving conventional treatment, the average healing time reached 37 days.
Similar gains were seen for gastric ulcers, where fresh cabbage juice cut healing durations from an average of 42 days to only 7.
Improves Gut Health
Red cabbage microgreens help reduce inflammation and enhance gut health. Additionally, it has a lot of fiber, which helps with digestion. Approximately 70% of the fibers in cabbage microgreens are insoluble, contributing to the stool’s volume and ease of passage, thereby preventing constipation. The other 30% of fibers are soluble, which feeds the gut flora and helps to keep the gut in good shape. According to the study, having a healthy gut flora lowers your risk of developing Crohn’s disease, ulcerative colitis, and irritable bowel syndrome. Tr trials have also used fresh cabbage juice to treat stomach ulcers effectively.
According to preliminary research, red cabbage microgreens may help prevent weight gain and maintain healthy cholesterol levels. In addition to preventing weight gain, microgreens also improve antioxidant levels, which can reduce triglycerides in the liver.
In the industrialized world, weight gain is a widespread issue. An obesity epidemic is a term used to describe how stress, poor diet, and sedentary lifestyles contribute to the problem. While the study is still in its early phases, regular or daily consumption of red cabbage microgreens enhances health by lowering cholesterol and blood pressure. Furthermore, microgreens will reduce inflammation, the risk of diabetes, and other common health issues while enhancing heart health.
Numerous minerals, such as calcium, zinc, and manganese, are present in cabbage microgreens. According to studies, these nutrients are crucial for bone development and shield bone cells from harm. Additionally, it is high in vitamin K, which strengthens and preserves bone structure.
How does Cabbage Microgreens Nutrition compare with Mature Cabbage?
Cabbage microgreens nutrition is different from mature cabbage. The reason is that the microgreens are harvested when the plant is young, and its leaves contain nutrients. The nutrition of Cabbage Microgreens will change as it grows older. Here is a comparison of the two:
|Cabbage Microgreens||Mature Cabbage|
|Calories||28 kcal||22 kcal|
|Total fat||0.1||0.1 g|
|Carbohydrate||7 g||5.2 g|
|Protein||1 g||1.1 g|
Growing Cabbage Microgreens
Cabbage microgreens are a delicious leafy green that takes less than two weeks to grow from seed to harvest.6,7,12
- Soak: No. You don’t need to soak before you plant.
- Rinse/drain: This isn’t necessary. You need to keep the soil moist.
- Time to germinate: You’ll see signs of growth within 2-3 days.
- Time to harvest: They’ll be ready within 5-14 days.
|Scientific name (genus and species)||Brassica oleracea|
|Recommended Varieties||Red Acre, Red Mammoth, Bok Choi|
|Average days to germinate||3 to 5 days|
|Average days to harvest (after germination)||4 to 7 days|
|Growth height||1″- 3”|
Cabbage microgreens sprout in three to five days, have a nice, mild cabbage flavor, and pair well in salads with cousins like broccoli and kale.8,9,10
Spread around 4 teaspoons of red cabbage seeds onto your 10′′x20′′ growing tray. First, make sure the soil is placed correctly and damp. We recommend covering your tray for the first two to three days and keeping it somewhere warm (60° to 70° F).
Red cabbage microgreen seeds germinate quickly and produce excellent microgreens in about ten days.
It is also possible to grow cabbage microgreens hydroponically. You will need a suitable medium and nutrient solution so the microgreens taste fresh, sweet cabbage, and spiciness.
How Do Cabbage Microgreens Taste?
Cabbage microgreens are crisp and have a flavor similar to lettuce or kale. They have a moderate flavor and may be used to add a splash of color to any cuisine.11
Red cabbage microgreens are crisp, tender, fresh, green, and earthy. They have a sharper, pepperier taste than green cabbage microgreens. The latter is still spicy, although it is lighter in flavor than its purple sibling.
Cabbage microgreen leaves are soft and flavorful, ideal for wraps, sandwiches, or salads. They can be stir-fried or added to soups for an additional flavor boost. You can also use them to garnish frittatas, omelets, or pizza.
Cabbage Microgreens Recipes
Red cabbage is complemented well with citrus, nuts, garlic, shelling beans, mushrooms, ginger, fennel, shallots, apples, avocados, farro, quinoa, meats such as chicken, beef, and sausage, eggs, cheeses, and even light-bodied vinegar.
Yes, you have many options to enjoy your red cabbage microgreens with.
The mild cabbage flavor of cabbage microgreens makes them the ideal base for any mix. Due to dark purple leaves with red veins and dark red stems, red cabbage is the most popular cultivar grown as microgreens.
What do cabbage microgreens taste like? It tastes similar to mature cabbage, but the taste is much milder. This is a good thing, as many people are not keen on the tang that cabbage can leave in your mouth. In fact, cabbage microgreens have a much sweeter taste and are crunchy.
Cabbage microgreens are crisp and delicious in salads and sandwiches or as a garnish.
|Commercial Name||Family||Plant Color||Taste||Aroma||Flavor||Intensity|
In addition to salads, cabbage microgreens make for healthy juices. My summer favorites are cabbage microgreens, kiwi juice, and cabbage microgreens kale juice recipes.
How To Store Cabbage Microgreens
One way to store cabbage microgreens is by trimming the roots from the leaves entirely with a sharp knife or scissors. Then, place the leaves in a sealable container that is moisture-free. Plastic bags work well for storing cabbage microgreens, but large food-grade containers are also fantastic. After putting the leaves into the container, place it in your refrigerator to keep it fresh.13
Another option for storing cabbage microgreens is to freeze them. Be sure to use food-safe plastic bags and squeeze the air before sealing the container. Your microgreens will stay fresh for up to 6 months if frozen properly. The same goes for pickling cabbage microgreens.
Remove the roots and place them in a sealable jar or container with a basic vinegar solution, adding enough vinegar to cover all the leaves. After a few weeks, the leaves will be pickled and ready for use in salads.
Summary of Cabbage Microgreens Nutrition
Cabbage microgreens fulfill all the requirements for what is typically regarded as a superfood. The distinction in this instance is that a wealth of scientific data supports the statements.
They tase taste like mature cabbage, but they have a much milder and sweeter taste and are crunchy. Red cabbage microgreens contain far more nutrients than regular cabbage microgreens. This is mainly due to the color pigmentation of red cabbage, which adds a host of benefits.
Perhaps no other diet is as straightforward and efficient for regulating cholesterol, weight, and disease prevention. Cabbage microgreens are an obvious choice if you want to lead a better lifestyle and consume only whole, unadulterated meals.
Cabbage microgreens are a healthy and delicious addition to any meal.
Growing cabbage microgreens from seed to harvest take about 7-14 days, depending on your taste. They don’t need soaking and rinsing; plant the seeds on day 1 and keep an eye on them.
Eating cabbage microgreens fresh in the fridge as soon as you cut them is best.
As more research is undertaken in the upcoming years, our knowledge of other advantages of cabbage microgreens’ health benefits is only likely to grow.
(1) Vanderbilt University Medical Center. “Eating cruciferous vegetables may improve breast cancer survival.” ScienceDaily. ScienceDaily, 3 April 2012. www.sciencedaily.com/releases/2012/04/120403153531.htm.
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(3) Bergquist, S. A. M.; Gertsson, U. E.; Olsson, M. E. Influence of growth stage and postharvest storage on ascorbic acid and carotenoid content and visual quality of baby spinach (Spinacia oleracea L.). J. Sci. Food Agric. 2006, 86, 346−355.
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