Have you ever wondered how you could easily enhance your diet with nutrient-rich foods? Or perhaps you’re a home gardener looking for the next exciting plant to cultivate? If so, you’re in the right place. Chicory microgreens, the young seedlings of the chicory plant, are a must-have in your diet and garden.
Chicory microgreens are a nutritional powerhouse, rich in vitamins A, B5, B9, C, and K, and essential minerals copper and manganese. They also contain high levels of antioxidants, including beta-carotene and phenolic compounds, lutein, zeaxanthin, Isoleucine, and arginine. These nutrients contribute to several health benefits, including boosting immune function, promoting bone health, and combating oxidative stress, reducing the risk of chronic diseases.
These tiny greens contain flavor and essential nutrients that significantly boost your health. From salads to smoothies, chicory microgreens can add a nutritional punch to your meals. But their benefits extend beyond the kitchen. Growing chicory microgreens is an easy and rewarding endeavor for urban dwellers and home gardeners.
This post delves into chicory microgreens, exploring their nutritional profile, health benefits, and unique growing conditions. Whether you’re a gourmet chef, a health-conscious consumer, a sustainability advocate, or an entrepreneur, you’ll discover why chicory microgreens are a must-have in your diet and garden. So, let’s embark on this journey of discovery together.
Quick Reads
The Fascinating World of Chicory and Its Microgreens | Chicory Microgreens: Nutritional Analysis | Health Benefits of Eating Chicory Microgreens | Cooking With Chicory Microgreens: A Flavorful Adventure | Growing Chicory Microgreens: Special Conditions | Embracing the Power of Chicory Microgreens: Key Insights | Related Questions | Share the Guide | Resources
The Fascinating World of Chicory and Its Microgreens
Chicory, scientifically known as Cichorium intybus, is a perennial herbaceous plant that belongs to the Asteraceae family. “chicory” derives from the Egyptian word ‘ctchorium,’ later Latinized to ‘cichorium.’ This plant is commonly known as blue daisy, blue dandelion, blue sailors, blue weed, bunk, coffee weed, cornflower, hendibeh, horseweed, ragged sailors, succory, wild bachelor’s buttons, and wild endive.
| Scientific Name | Cichorium intybus is the scientific name of chicory. |
| Common Name | The common name of this plant is blue daisy. |
| Plant Family | A perennial herbaceous plant belonging to the Asteraceae family. |
| Etymology | The term “chicory” derives from the Egyptian word ‘ctchorium,’ later Latinized to ‘cichorium.’ |
Chicory has a rich history dating back to ancient Egypt, where it was cultivated and used for its medicinal properties. It spread to Europe and was introduced to the United States in the late 19th century. It is grown worldwide for its leaves and roots, used in salads, and as a coffee substitute.
Chicory microgreens, the young seedlings of the chicory plant, are gaining popularity for their intense flavor and high nutritional content. They are typically harvested just a few weeks after planting. They are used in various culinary applications, from salads to garnishes.
Varieties of Chicory
There are several varieties of chicory, each with its unique characteristics. These include:
| Radicchio | This variety is known for its red and white leaves and is often used in Italian cooking. |
| Belgian Endive | Also known as French endive, has tightly packed leaves and is often used in salads. |
| Sugarloaf | This variety resembles a head of romaine lettuce and has a sweet flavor. |
| Puntarelle | A type of Italian chicory known for its long, slender leaves |
| Catalogna | Also known as Italian dandelion, has long, serrated leaves. |
Chicory and its microgreens are a versatile and nutritious addition to any diet. Their rich history and wide variety of types make them a fascinating topic of study and a delightful ingredient in the kitchen.
There are hundreds of plants, herbs, roots, and fruits you can grow and eat as microgreens. Explore my post “Top 30 Microgreens You Can Easily Grow Indoors.”
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Chicory Microgreens: Nutritional Analysis
Chicory microgreens are a nutrient-dense food source. It’s important to note that microgreens generally have higher concentrations of vitamins and antioxidants than their mature counterparts. According to the USDA Food Database, per 100g, the table below has detailed nutrition information on chicory microgreens:
| Name | Amount | Daily Value | %Daily Value |
|---|---|---|---|
| Water | 92 g | ||
| Energy | 23 kcal | ||
| Energy | 96 kJ | ||
| Protein | 1.7 g | 50 g | 3.40% |
| Total lipid (fat) | 0.3 g | 78 g | 0.38% |
| Ash | 1.3 g | ||
| Carbohydrate, by difference | 4.7 g | 275 g | 1.71% |
| Fiber, total dietary | 4 g | 28 g | 14.29% |
| Sugars, total including NLEA | 0.7 g | 50 g | 1.40% |
| Calcium, Ca | 100 mg | 1300 mg | 7.69% |
| Iron, Fe | 0.9 mg | 18 mg | 5.00% |
| Magnesium, Mg | 30 mg | 420 mg | 7.14% |
| Phosphorus, P | 47 mg | 1250 mg | 3.76% |
| Potassium, K | 420 mg | 4700 mg | 8.94% |
| Sodium, Na | 45 mg | 2300 mg | 1.96% |
| Zinc, Zn | 0.42 mg | 11 mg | 3.82% |
| Copper, Cu | 0.295 mg | 0.9 mg | 32.78% |
| Manganese, Mn | 0.429 mg | 2.3 mg | 18.65% |
| Selenium, Se | 0.3 µg | 55 mcg | 0.55% |
| Vitamin C, total ascorbic acid | 24 mg | 90 mg | 26.67% |
| Thiamin | 0.06 mg | 1.2 mg | 5.00% |
| Riboflavin | 0.1 mg | 1.3 mg | 7.69% |
| Niacin | 0.5 mg | 16 mg | 3.13% |
| Pantothenic acid | 1.16 mg | 5 mg | 23.20% |
| Vitamin B-6 | 0.105 mg | 1.7 mg | 6.18% |
| Folate, total | 110 µg | 400 mcg | 27.50% |
| Choline, total | 12.8 mg | 550 mg | 2.33% |
| Vitamin A, RAE | 286 µg | 900 mcg | 31.78% |
| Carotene, beta | 3430 µg | 18000 mcg | 19.06% |
| Vitamin A, IU | 5720 IU | ||
| Lycopene | 0 µg | ||
| Lutein + zeaxanthin | 10300 µg | 6000 mcg | 171.67% |
| Vitamin E (alpha-tocopherol) | 2.26 mg | 15 mg | 15.07% |
| Vitamin K (phylloquinone) | 298 µg | 120 mcg | 248.33% |
| Fatty acids, total saturated | 0.073 g | ||
| Fatty acids, total monounsaturated | 0.006 g | ||
| Fatty acids, total polyunsaturated | 0.131 g | ||
| Tryptophan | 0.031 g | ||
| Threonine | 0.047 g | ||
| Isoleucine | 0.101 g | ||
| Leucine | 0.074 g | ||
| Lysine | 0.067 g | ||
| Methionine | 0.01 g | ||
| Phenylalanine | 0.041 g | ||
| Valine | 0.077 g | ||
| Arginine | 0.124 g | ||
| Histidine | 0.029 g |
Table: Chicory microgreens nutrition facts
Nutrients Found in Chicory Microgreens
These values indicate that chicory microgreens are low in calories, sugars, and fat but high in water content, making them a hydrating food source. They also provide a small amount of protein and carbohydrates. They provide a moderate amount of dietary fiber (14.29% DV), which aids in digestion and satiety.
The presence of ash signifies the total amount of minerals in the microgreens.
Minerals
These microgreens are also rich in minerals like copper (32.78% DV), which aids in fluid balance and nerve function, and manganese (18.65% DV), necessary for bone health.
Talk about medicine! Chicory microgreens are exceptionally high in Vitamin K, providing 248.33% of the daily recommended value, which is incredibly powerful for folks suffering from kidney disorders, and for blood clotting, and bone health.
Vitamins
They are exceptionally high in Vitamin K, providing 248.33% of the daily recommended value, which is crucial for blood clotting and bone health. They also offer a substantial amount of Vitamin A (31.78% DV), beneficial for eye health, and Vitamin C (26.67% DV), essential for immune function and skin health.
Pantothenic acid (23.20%), vitamin B5, is essential for energy production and glucose metabolism.
Folate (27.50%, vitamin B9) is required for the manufacture of Red Blood Cells and to maintain good nervous system function.
I have written about eye health, what the United Nations calls one of the most neglected areas of health. Well, chicory microgreens provide an impressive 171.67% of the daily recommended value of lutein and zeaxanthin, which can prevent macular degeneration.
Antioxidants
Lutein and zeaxanthin are antioxidant carotenoids of exceptional concentration in the macula, a portion of the retina that produces strong central vision.
Chicory microgreens, like carrots, are rich in lutein and zeaxanthin. They provide an impressive 171.67% of the daily recommended value.
Discover more. Read this article from Medical News Today, “What are the best vitamins for eye health?”
Amino Acids
Moreover, chicory microgreens contain essential amino acids, including Isoleucine and arginine, vital for protein synthesis and overall body function.
Chicory microgreens are a highly nutritious food choice, offering a wide range of essential nutrients in significant amounts.
It’s worth noting that the specific nutrient content of chicory microgreens may vary depending on their variety and how they are grown. The nutrient content of chicory microgreens may also be affected by factors such as soil quality, fertilizers, and growing conditions.
Health Benefits of Eating Chicory Microgreens
People with impaired kidney function may have difficulty absorbing vitamin K from food. This is because vitamin K is fat-soluble, and people with kidney disease often have low-fat levels in their blood. Chicory could be an excellent addition to the diet.
| Eye Health | A high concentration of lutein and zeaxanthin reduces the risk of developing chronic eye diseases such as age macular degeneration and cataracts. It is also thought to protect the eyes from destructive High Energy Light Waves, such as UV rays. See Borage Microgreens |
| Nutrient-Rich | Chicory microgreens are a rich source of vitamins, minerals, and antioxidants. They are high in vitamin K, vitamins A and C. These vitamins are essential for maintaining good health, supporting immune function, and preventing chronic diseases. |
| Antioxidant Properties | The high antioxidant content in Chicory microgreens helps to neutralize harmful free radicals in the body. This helps to reduce oxidative stress and could be of assistance in preventing chronic diseases such as heart disease or cancer. |
| Digestive Health | Chicory microgreens contain inulin, a prebiotic fiber that promotes digestive health. Inulin aids in the growth of beneficial gut bacteria, improving digestion and reducing the risk of gastrointestinal disorders. |
| Bone Health | The high Vitamin K content in Chicory microgreens plays a crucial role in bone health. It helps absorb calcium, strengthening bones and reducing the risk of osteoporosis. |
| Anti-Inflammatory Properties | Chicory microgreens have anti-inflammatory properties that can help reduce inflammation in the body. This can be beneficial for people with inflammatory conditions such as arthritis. |
| Heart Health | The fiber, potassium, and antioxidant content in Chicory microgreens can contribute to heart health. In addition, they may reduce your blood pressure and cholesterol levels and prevent heart disease. |
| Weight Management | Chicory microgreens are low in calories but high in fiber, making them a great addition to a weight management diet. They can provide feelings of fullness and help control appetite. |
| Medicinal Properties | Traditionally, chicory has been used for its medicinal properties. It’s known to aid digestion, relieve constipation, and detoxify the liver. However, more research is needed to understand these properties in the context of Chicory microgreens fully. |
Remember, while chicory microgreens have many potential health benefits, they should be consumed as a balanced diet. Always consult your primary healthcare professional before making significant changes to your diet or using food for medicinal purposes.
Cooking With Chicory Microgreens: A Flavorful Adventure
With their slightly bitter and nutty flavor, Chicory microgreens are a versatile ingredient that can add a unique twist to your meals.
Here are some suggestions on how to incorporate them into your diet:
| Salads | Chicory microgreens can be used as a base for salads, adding a crunchy texture and a slightly bitter taste that pairs well with sweet dressings and fruits. Try them with apple slices, walnuts, and a honey mustard dressing for a refreshing meal. |
| Sandwiches and Wraps | Adding a couple of handfuls of chicory microgreen will give you more crunch and nutrients in your sandwiches or wrappers. They pair well with turkey, cheese, and a light spread of mayo or hummus. |
| Soups | Blend chicory microgreens with potatoes and onions to create a nutrient-rich, creamy soup. The microgreens’ bitterness balances the onions’ sweetness and the potatoes’ starchiness. |
Recipe: Chicory Microgreen Salad
Prep time: 5 minutes |Cook time: 0 minutes | Servings: 4
Ingredients:
- 4 cups mixed greens
- 1 cup chicory microgreens
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- ¼ cup slivered almonds
- ¼ cup diced red onion
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- salt and pepper to taste
Instructions:
- Combine the mixed greens, chicory microgreens, cherry tomatoes, feta cheese, slivered almonds, and red onion in a large mixing bowl.
- Whip the olive oil and red wine vinegar in a separate bowl. Season with salt and pepper to taste.
- Pour the dressing over the salad and toss.
- Serve the salad immediately, garnished with additional slivered almonds if desired. Enjoy!
Remember, chicory microgreens are best used fresh. To preserve their texture and nutrient content, add them towards the end of your cooking process or use them as a garnish. Happy cooking!
Want more ideas on using chicory and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
Growing Chicory Microgreens: Special Conditions
Growing chicory microgreens involves a series of steps, each crucial to ensuring a healthy and nutritious yield. Here’s a look at the process.
Seed Sourcing Chicory seeds are typically sourced from reputable suppliers to ensure high germination rates and disease-free plants.
| Seed Sanitization | The seeds are sanitized to eliminate any potential pathogens. This step is crucial for maintaining the overall health of the microgreens. |
| Germination | Chicory seeds require darkness to germinate, so they are covered after planting. The germination period usually lasts for 3-4 days. |
| Growing | Once the seeds have germinated, they are exposed to light to promote photosynthesis. Chicory microgreens prefer cooler temperatures, around 60-70°F (15-21°C), and indirect light. |
| Harvesting | Chicory microgreens are ready to harvest in about 7-10 days. They are cut just above the soil line when the first true leaves develop. |
| Storage and Distribution | Chicory microgreens should be stored in a refrigerator at a temperature of 4°C (39°F) to maintain their freshness. They are then ready for distribution. |
Their preference for cooler growing conditions is unique to chicory microgreens, making them an excellent choice for indoor cultivation in cooler climates or during colder months. Their slightly bitter flavor also sets them apart, offering a unique taste profile not found in many other microgreens.
Explore sustainable microgreens farming in my post, “The Complete Guide to Organic Microgreens Farming: For Home Gardeners and Entrepreneurs.”
Embracing the Power of Chicory Microgreens: Key Insights
This guide delves into chicory microgreens, exploring their nutritional profile, health benefits, culinary uses, and unique growing conditions. Here are the key takeaways:
Chicory microgreens are a rich source of vitamins A, C, K, and E, calcium, iron, and other essential minerals. They also contain high levels of lutein and zeaxanthin, antioxidants beneficial for eye health.
Chicory microgreens can support digestive health, boost immunity, improve vision, and contribute to overall well-being. Their high fiber content aids digestion, while their antioxidant properties help combat oxidative stress.
Chicory microgreens add a unique, slightly bitter flavor to various dishes. They offer a fresh, crisp texture for salads, sandwiches, smoothies, and garnishes.
Chicory microgreens prefer cooler temperatures and indirect light, making them ideal for indoor cultivation in cooler climates or during colder months.
We encourage you to incorporate chicory microgreens into your diet and experience their benefits firsthand. Whether you’re a home gardener, urban dweller, gourmet chef, or health-conscious consumer, chicory microgreens offer a nutritious and flavorful addition to your meals. Start your chicory microgreens journey today!
Related Questions
Are chicory microgreens bitter?
Yes, chicory microgreens can be bitter, especially when they are young. However, the bitterness mellows out as they mature. If you do not like the bitterness, you can try blanching the microgreens before eating them. This will remove some of the bitterness. Explore microgreens taste in my post, “What Do Microgreens Taste Like?”
How do I grow chicory microgreens?
Chicory microgreens are relatively easy to grow. You can start them indoors or outdoors. If you are starting them indoors, you will need a shallow tray with a drainage hole. Put a light potting mix in the tray and sow the seeds about a quarter of an inch deep. Keep the soil moist with a temperature of 65F to 75F. The microgreens will be ready to harvest in about 10-14 days.
Discover “The 9 Most Nutritious Microgreens You Can Grow at Home.”
What are the benefits of eating chicory microgreens?
Chicory microgreens are an excellent source of vitamins, minerals, and antioxidants. They are exceptionally high in vitamins K, A, and C. They also contain folate, pantothenic acid, lutein, and zeaxanthin. These nutrients can help you have clearer vision, increase immunity, and prevent diseases.
If you want more in-depth information, contact Andrew Neves at andrew.neves@microgreensworld.com.
Share the Guide
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And if you’re interested in learning more about microgreens, check out our other posts on the topic. We have a wide variety of articles on microgreens, including how to grow them, how to use them in recipes, and the health benefits of microgreens.
Thanks for reading!
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- Discover how to grow microgreens. Read this post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
- Interested in the business side? “Harnessing Technology for a Greener Future: A Guide for Microgreens Entrepreneurs.”
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.
Resources
- Paradiso, Vito Michele, et al. “Nutritional characterization and shelf-life of packaged microgreens.” Food & function9.11 (2018): 5629-5640.
- Renna, Massimiliano, et al. “Microgreens production with low potassium content for patients with impaired kidney function.” Nutrients10.6 (2018): 675.
- Allegretta, Ignazio, et al. “Rapid multi-element characterization of microgreens via total-reflection X-ray fluorescence (TXRF) spectrometry.” Food Chemistry 296 (2019): 86-93.
- Sharma, Shweta, et al. “Vegetable microgreens: The gleam of next-generation super foods, their genetic enhancement, health benefits and processing approaches.” Food Research International 155 (2022): 111038.
- Bishnoi, Shivangi, Komal Jayanti Tokas, and Geeta Bishnoi. “MICROGREENS: TREND TOWARDS SUSTAINABLE AGRICULTURE.” AgriTech Today (2023): 1.
- Kyriacou, Marios C., et al. “Phenolic Constitution, Phytochemical and Macronutrient Content in Three Species of Microgreens as Modulated by Natural Fiber and Synthetic Substrates.” Antioxidants, vol. 9, no. 3, 20 Mar. 2020, p. 252, https://doi.org/10.3390/antiox9030252. Accessed 10 Apr. 2020.
