Have you ever stumbled upon a hidden treasure? I did, in the most unexpected place – my kitchen garden. Like many of you, I’m a home gardener, always searching for something new and exciting to grow. One day, I found a packet of clover seeds at the back of my seed drawer. I decided to give it a try, not expecting much. Little did I know I would discover a nutritional gem – clover microgreens.
Clover microgreens, Trifolium repens, are a nutritional powerhouse, rich in vitamin K (90.6% RDI) and essential minerals selenium (516%), chromium (158.0%), and iron (97.8%). They also contain potent bioactive compounds, including phenolics and flavonoids, and isoflavones, a phytoestrogen type, with antioxidant properties. Consuming clover microgreens can boost immunity, improve bone health, and reduce oxidative stress, contributing to overall health and wellness.
Small but mighty clover microgreens quickly became the star of my garden and plate. With their vibrant color and unique flavor, these tiny greens were a delight to grow and packed a nutritional punch that amazed me. The clover microgreens nutrition profile is impressive, to say the least.
This discovery led me to learn more about these tiny powerhouses. I dove deep into research, experimented with recipes, and explored their unique growing conditions. The more I learned, the more I fell in love with clover microgreens.
So, join me as we delve into the world of clover microgreens. We’ll examine their dietary analysis, health benefits, and how to put them in your meals or grow them yourself.
Let’s unlock the hidden health benefits of clover microgreens together!
Clover Microgreens: Overview and History
Trifolium is a genus of the legume or pea family Fabaceae, approximately 300 flowering plants. Originating in Europe, these plants have since spread worldwide and are commonly found in most temperate regions. Clover is widely cultivated as fodder for livestock, and its ability to fix nitrogen in the soil also makes it a valuable cover crop.
| Common Name | Clover |
| Plant Family | Fabaceae |
| Etymology | The scientific name “Trifolium” derives from the Latin “tres,” meaning “three,” and “folium,” meaning “leaf.” This refers to the characteristic form of the leaf, which typically has three leaflets. The common name “Clover” is used for plants of the Trifolium genus. |
Table 1 Clover Etymology
There are several varieties of clover, each with its unique characteristics. Some of the most common types include:
- Red clover (Trifolium pratense)
- White clover (Trifolium repens), and
- Alsike clover (Trifolium hybridum).
Each variety offers a slightly different flavor and nutrient profile, making clover microgreens a versatile ingredient in the kitchen.
However, Trifolium pratense is the most suitable species for human consumption because it has low levels of toxic metals (arsenic, cadmium, and lead) and is rich in macro- and micro-elements, especially iron and selenium [1].
In addition, clover microgreens are a valuable source of nutrients and have numerous health advantages compared to their mature counterparts. However, they have a more concentrated nutrient profile and a tender, delicate texture, making them a popular addition to salads, sandwiches, and other dishes.
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.”
| Name | Amount | Daily Value | % Daily Value |
|---|---|---|---|
| Energy | 29 kcal | ||
| Protein | 3.53 g | ||
| Total lipid (fat) | 0.59 g | 78 g | 0.76% |
| Carbohydrate, by difference | 3.53 g | 275 g | 1.28% |
| Fiber, total dietary | 2.4 g | 28 g | 8.57% |
| Sugars, total including NLEA | 0.6 g | 50 g | 1.20% |
| Calcium, Ca | 24 mg | 1300 mg | 1.85% |
| Chromium | 55.3 mcg | 35 mcg | 158.00% |
| Iron, Fe | 17.64 mg | 18 mg | 97.78% |
| Selenium | 283.8 mcg | 55 mcg | 516.00% |
| Sodium, Na | 6 mg | 2300 mg | 0.26% |
| Vitamin C, total ascorbic acid | 7.1 mg | 90 mg | 7.89% |
| Vitamin A, IU | 35.4 mcg | 900 mcg | 3.93% |
| Folate, total | 38 µg | 400 mcg | 9.50% |
| Vitamin K (phylloquinone) | 108.7 µg | 120 mcg | 90.00% |
Table: Clover microgreens nutrition facts
Clover Microgreens: Nutritional Analysis
Clover microgreens have been found to have potential medicinal properties. Some studies indicate that these animals may possess anticonvulsants and Antioxidant properties, which can be helpful for the prevention of conditions such as heart disease or cancer. However, more research is needed to understand these potential benefits fully.
| Vitamin K (108.7 µg, 90.6%) | This is important because the recommended daily intake of RDI for vitamin K in adults is 120 g, meaning that clover microgreens provide about 90.6% of this RDI.
Vitamin K plays a crucial role in helping the blood clot, preventing excessive bleeding. Unlike many other vitamins, Vitamin K is not typically used as a dietary supplement. Vitamin K is a fat-soluble vitamin, which has accumulated in the body’s fatty tissues, and the liver must also be considered. |
| Iron (17.64, 97.78%) | Iron’s an essential component of hemoglobin, the protein found in blood cells and carries oxygen from the lungs to every part of your body. If we don’t get enough iron, our red blood cells won’t be able to transport oxygen, leading to fatigue. Myoglobin, a protein that transports oxygen and stores it in muscle cells, is also made up of iron. |
| Selenium (283.8, 516%) | Your body needs selenium, a trace mineral you only need in small quantities. In the body, it helps to make unique proteins called Antioxidant Enzymes, essential in protecting cells from damage. |
| Chromium (55.3 mg, 158%) | Chromium is a mineral that the body needs in trace amounts. It is naturally present in many foodstuffs, although in small quantities, and is also available as an additive. |
| Isoflavones | Isoflavones are phytoestrogens, a plant extract that may match your body’s hormone estrogen. It’s a goldmine of isoflavones in clover. |
This analysis shows that clover microgreens are a significant source of vitamin K, selenium, chromium, and iron. Including these in your diet can help meet a substantial portion of your daily nutrient requirements.
NOTE: See the References below for more accurate and specific analyses of clover microgreens performed in food laboratories.
Clover Microgreens: Health Benefits
The nutritional profile of clover microgreens translates into a host of health benefits. Here are some of the key ways these tiny greens can boost your health:
| Prevention of Cancer | It has been shown that in the case of some types of cancer, such as breast and prostate cancers, isoflavones from clover microgreen can reduce their risk. |
| Improvement of Bone Mineral Density during Menopause | The isoflavones in clover microgreens can mimic estrogen in the body, which can help improve bone mineral density in postmenopausal women. |
| Assistance in Hormonal Balance | Clover microgreens can help balance hormones thanks to their isoflavones. This can be particularly beneficial for women experiencing symptoms of menopause. |
| Detoxification of the Body | Clover microgreens are known for their detoxifying properties. They can help cleanse the liver and purify the blood, promoting overall health and well-being. |
| Support for Brain Health | The high levels of vitamin K in clover microgreens contribute to brain health. Vitamin K is known to support brain function and protect against neurodegenerative diseases. |
A simple and efficient way of increasing the amount of nutrients in your diet could be to include microgreen clovers, which can provide you with these health benefits. They are easy to mix into salads, sandwiches, and smoothies or used as garnishes in many dishes.
Precautions When Consuming Clover Microgreens
While clover microgreens are generally safe to eat, there are a few precautions to remember. First, like any food, they can cause allergic reactions in some people. If you’ve never eaten clover microgreens, start with a small amount to see how your body reacts.
Second, clover microgreens contain coumarins, which can thin the blood. If you’re taking blood-thinning medication, consult your doctor before adding clover microgreens to your diet.
Clover microgreens are not just a flavorful addition to your meals, but also a potent source of Vitamin K. Including them in your diet can help you meet your daily Vitamin K requirements, promoting better blood and bone health.
Note: Although I strive to provide the most up-to-date information, always consult with your primary healthcare professional before making any changes in your diet.
In the next section, we will delve into the culinary uses of clover microgreens, exploring how their unique flavor and nutritional profile can enhance various dishes.
How to Incorporate Clover Microgreens into Your Diet
Clover microgreens, with their mild, slightly sweet flavor and crunchy texture, are versatile ingredients that can be used in a variety of dishes. Here are some ways you can incorporate them into your meals:
| Salads | Clover microgreens add a fresh, vibrant touch to salads. Try them in a mixed green salad with cherry tomatoes, cucumber, and a light vinaigrette, or use them as a garnish on a Caesar or Greek salad. |
| Sandwiches and Wraps | Use clover microgreens as a nutritious addition to your sandwiches and wraps. They pair well with turkey, chicken, or tofu. |
| Juices and Smoothies | Add a handful of clover microgreens to your morning smoothie for a nutrient boost. They blend well with fruits like bananas and berries. |
| Soups | Sprinkle clover microgreens on top of your soups just before serving. They’ll add a fresh flavor and a beautiful visual contrast to creamy or brothy soups. |
| Garnish | Clover microgreens make a beautiful garnish for soups, pasta, and grilled meats. They add a pop of color and a burst of nutrition. |
| Stir-fries | Add clover microgreens to your stir-fries for the last minute of cooking. They’ll add a fresh flavor and keep their nutritional value. |
| Grain Bowls | Clover microgreens can be used as a topping in grain bowls. Pair them with quinoa, brown rice, or farro, and add your favorite vegetables and protein for a balanced, nutritious meal. |
Remember, the key to enjoying clover microgreens is to add them to your meals right before serving to maintain their delicate texture and flavor.
Want more ideas on using clover and other microgreens in your daily meals? Read my post, “Mastering the Art – How Chefs Pair Microgreens with Proteins for a Nutritional Boost.“
As we move to the next section, we’ll explore the unique growing conditions of clover microgreens.
Growing Clover Microgreens: Special Conditions
Here’s a brief overview of the unique aspects of growing and packaging clover microgreens:
| Seed Sourcing | Clover seeds are often sourced from organic suppliers to ensure high-quality microgreens. They are known for their rapid germination and growth, making them a popular choice for microgreen cultivation. |
| Seed Sanitization | Clover seeds are typically sanitized using a hydrogen peroxide solution to eliminate potential pathogens. This is a crucial step, given the raw consumption of microgreens. |
| Germination | Clover seeds have a quick germination time, usually sprouting within 2-3 days. They require a dark, humid environment for successful germination. |
| Growing | Clover microgreens grow well under moderate light conditions and prefer cooler temperatures. They are ready to harvest in about 8-12 days. |
| Storage | They are best stored at low temperatures (around 4°C) and high humidity to prolong shelf life. |
| Distribution | Given their short shelf life, clover microgreens are often distributed locally soon after harvest to maintain their freshness and nutritional value. |
Each step is tailored to the unique needs of clover microgreens, ensuring high-quality, nutritious greens.
Clover Microgreens: Business Trends
The microgreens market is booming, expected to reach $3.4 billion by 2030 [10]. Clover microgreens are particularly popular due to their mild and nutty flavor [11].
Clover microgreens are widely used in the food industry as a culinary ingredient that can be applied to different dishes. They are often used as a garnish to add a fresh, earthy flavor and a pop of color to salads, sandwiches, and other dishes. Gourmet chefs appreciate their unique flavor and aesthetic appeal, which can elevate the presentation of a dish.
These unique growing conditions make clover microgreens a quick and easy microgreen to grow at home, even for beginners.
Clover Microgreens: Key Takeaways
In this guide, we’ve explored the world of clover microgreens, a nutrition-dense and versatile culinary ingredient. Clover microgreens are rich in essential nutrients like vitamin K, selenium, chromium, and iron, contributing to various health benefits, including bone health, hormonal health, immune function, and heart health.
Their unique flavor and aesthetic appeal make them a favorite among gourmet chefs, adding a fresh, earthy touch to several dishes. Clover microgreens are a fast and easy-growing crop for home gardeners and urban farmers, making them an excellent choice for those looking to add a nutritious and delicious green to their garden or kitchen.
Moreover, the booming microgreens market and the growing urban farming trend present a promising future for clover microgreens. Whether you’re a health-conscious consumer, a home gardener, a gourmet chef, or a commercial grower, clover microgreens offer numerous benefits and opportunities.
We encourage you to explore the world of clover microgreens further. Try incorporating them into your meals, grow them at home, or consider them for your microgreens business. Remember, every small step towards a healthier lifestyle counts, and clover microgreens are a great place to start.
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Related Questions
Can I eat clover microgreens every day?
Yes, you can eat clover microgreens every day. They are a nutritious addition to your diet and can be incorporated into various meals. However, some elements, like coumarins, are blood thinners and can pose problems for persons on certain medicines. Explore more in my post, “Can microgreens make you sick?”
Can I grow clover microgreens outdoors?
While clover microgreens can be grown outdoors, they are typically grown indoors where conditions can be more easily controlled. Discover more in my post, “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.”
Are clover microgreens safe for pets?
While clover microgreens are generally safe for humans, they may not be safe for all pets. Introducing new food into the pet’s diet should be preceded by consultation with your veterinarian. Find out more in my post, “Ten Microgreens for Raising Healthy Rabbits, Hamsters, Chipmunks, and Guinea Pigs.”
Does clover regrow after cutting?
Crimson clover is excellent for grazing and haying. Clover is known for its ability to regrow quickly and easily. As after you cut the microgreens, they may regrow. I will have to research that some more.
If you want more in-depth information, contact Andrew Neves at andrew.neves@microgreensworld.com.
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Also, check out our related posts for more in-depth guides on other types of microgreens. Let’s continue this green journey together!
- 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.”
References
- Gounden, Thaveshan, et al. “Elemental Analysis and Nutritional Value of Edible Trifolium (Clover) Species.” Journal of Environmental Science and Health, Part B, vol. 53, no. 8, 30 Apr. 2018, pp. 487–492, https://doi.org/10.1080/03601234.2018.1462923. Accessed 18 Sept. 2022.
- “Red Clover: Benefits, Uses, and Side Effects.” Healthline, 20 Aug. 2020, www.healthline.com/nutrition/red-clover.
- Aly, T., Koutb, Fayed, Fayed, Sayed A., Ahmed, A. and ELRahim, Emam A.. “BIOCHEMICAL AND HISTOPATHOLOGICAL EVALUATION OF RADISH MICROGREEN AND CLOVER ETIOLATED SPROUTS AGAINST DIABETIC MELLITUS RATS.”, 2020
- Bhaswant, Maharshi, et al. “Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits.” Molecules (Basel, Switzerland), vol. 28, no. 2, 15 Jan. 2023, p. 867, pubmed.ncbi.nlm.nih.gov/36677933/, https://doi.org/10.3390/molecules28020867.
- Nutrition Facts & Health Benefits of Clover Sprouts.
- Microgreen nutrition, food safety, and shelf life: A review – Turner – 2020 https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.15049
- Microgreens Trends 2023-2030: Market Analysis & Growth Forecast. (n.d.). Retrieved from Microgreens World. https://microgreensworld.com/microgreesn-trends-market-analysis-growth-forecast/
- Clover Micro-Greens – Sproutpeople. (n.d.). Retrieved from Sproutpeople. https://sproutpeople.org/clover-micro-greens/
- Fritz, Heidi, et al. “Soy, Red Clover, and Isoflavones and Breast Cancer: A Systematic Review.” PLoS ONE, vol. 8, no. 11, 28 Nov. 2013, p. e81968, www.ncbi.nlm.nih.gov/pmc/articles/PMC3842968/, https://doi.org/10.1371/journal.pone.0081968.
- Atkinson C, Warren RM, Sala E, Dowsett M, Dunning AM, Healey CS, Runswick S, Day NE, Bingham SA. Red-clover-derived isoflavones and mammographic breast density: a double-blind, randomized, placebo-controlled trial. Breast Can Res. 2004;6(3):170–179. https://pubmed.ncbi.nlm.nih.gov/15084240/
- “FoodData Central.” Fdc.nal.usda.gov, https://fdc.nal.usda.gov/fdc-app.html#/food-details/1798079/nutrients. Accessed 28 July 2023.
