The Science
Microgreens Flavour & Nutrition Guide
Discover how each microgreen tastes, what it naturally contains and the best ways to enjoy it. Varieties with a green border are grown on our farm in Windsor and available to order.
Broccoli
Brassica oleracea
Flavour: Mild, fresh and slightly earthy.
Nutrition notes: Like other brassicas, contains vitamins C and K. Broccoli microgreens are also a natural source of glucoraphanin, a plant compound researchers study widely.
How to use: Blend into smoothies, or pile onto sandwiches, wraps, salads and rice bowls.
Grown on our farm · Shop now →Radish
Raphanus sativus
Flavour: Spicy and crunchy with a real kick.
Nutrition notes: Contains vitamin C. The peppery taste comes from natural mustard oils.
How to use: Top tacos, burgers, eggs and avocado toast.
Grown on our farm · Shop now →Arugula
Eruca vesicaria
Flavour: Bold and nutty-peppery, like full-grown arugula but more tender.
Nutrition notes: Contains vitamins C and K, and naturally occurring nitrates found in many leafy greens.
How to use: Scatter over pizza, warm pasta, steak or a simple tomato salad.
Grown on our farm · Shop now →Sunflower Shoots
Helianthus annuus
Flavour: Nutty, juicy and crunchy.
Nutrition notes: Thicker and more filling than most microgreens. Contains plant protein and vitamin E.
How to use: Snack on them raw, or add to salads, wraps and grain bowls.
Grown on our farm · Shop now →Pea Shoots
Pisum sativum
Flavour: Sweet and fresh, like spring peas.
Nutrition notes: Contains vitamin C, folate and fibre.
How to use: Toss into stir-fries at the last minute, or use as a salad base.
Grown on our farm · Shop now →Ruby Beet
Beta vulgaris
Flavour: Sweet and earthy with bright magenta stems.
Nutrition notes: Contains folate. The red colour comes from natural pigments called betalains.
How to use: A beautiful garnish for salads, grain bowls, goat cheese and citrus.
Grown on our farm · Shop now →Green Kale
Brassica oleracea var. acephala
Flavour: Mild and leafy, without the toughness of mature kale.
Nutrition notes: Contains vitamins A, C and K, plus lutein.
How to use: Add to smoothies, omelettes and salads with a drizzle of olive oil.
Grown on our farm · Shop now →Curly Cress
Lepidium sativum
Flavour: Sharp, tangy and peppery with frilly leaves.
Nutrition notes: Contains vitamins C and K.
How to use: Classic in egg sandwiches. Also great on soups and potato salad.
Grown on our farm · Shop now →Amaranth (Red Garnet)
Amaranthus tricolor
Flavour: Mild and earthy with vivid red leaves.
Nutrition notes: Contains vitamin K and natural red pigments.
How to use: A striking garnish for desserts, salads and plated dishes.
Mustard Greens
Brassica juncea
Flavour: Hot and sharp, like a hint of wasabi.
Nutrition notes: Contains vitamins C and K.
How to use: Use a small pinch on sandwiches, sushi bowls or roasted meats.
Sweet Basil
Ocimum basilicum
Flavour: Sweet and aromatic, a concentrated basil flavour.
Nutrition notes: Contains vitamin K.
How to use: Finish pizza, caprese salad, pasta and tomato soup.
Red Cabbage
Brassica oleracea var. capitata
Flavour: Mild, crisp and slightly sweet, with purple stems.
Nutrition notes: A 2012 USDA study found red cabbage microgreens especially high in vitamin C compared with many other varieties tested.
How to use: Adds colour to slaws, tacos, sandwiches and bowls.
Cilantro
Coriandrum sativum
Flavour: Bright and citrusy, a softer version of fresh cilantro.
Nutrition notes: Contains vitamins A and K.
How to use: Top curries, tacos, pho, salsa and rice dishes.
Purple Kohlrabi
Brassica oleracea var. gongylodes
Flavour: Mild cabbage flavour with purple stems.
Nutrition notes: Contains vitamin C.
How to use: Great in salads and slaws, or on sandwiches for colour.
Swiss Chard
Beta vulgaris subsp. vulgaris
Flavour: Mild and earthy with rainbow stems.
Nutrition notes: Contains vitamin K.
How to use: A colourful garnish for salads, eggs and grain bowls.
Carrot
Daucus carota
Flavour: Delicate, feathery and lightly carrot-flavoured.
Nutrition notes: Contains vitamin A precursors like the mature plant.
How to use: Garnish soups, roasted vegetables and fish.
Celery
Apium graveolens
Flavour: Intense celery flavour in a tiny leaf.
Nutrition notes: Contains vitamin K.
How to use: Use sparingly in soups, potato salad, Bloody Marys and stews.
Wheatgrass
Triticum aestivum
Flavour: Grassy and slightly sweet.
Nutrition notes: Usually juiced or blended rather than eaten whole.
How to use: Blend into smoothies or juice with fruit.
Alfalfa
Medicago sativa
Flavour: Mild, crisp and nutty.
Nutrition notes: Contains vitamin K.
How to use: A classic for sandwiches and wraps.
Bronze Fennel
Foeniculum vulgare
Flavour: Sweet anise and licorice notes.
Nutrition notes: Contains vitamin C.
How to use: Pairs beautifully with fish, citrus salads and pork.
Leek & Onion
Allium cepa
Flavour: Mild onion flavour without the bite.
Nutrition notes: Contains vitamin C.
How to use: Top baked potatoes, soups, eggs and dips.
Red Veined Sorrel
Rumex acetosa
Flavour: Sour and lemony with red veins.
Nutrition notes: Naturally high in oxalic acid, which gives the sour taste, so enjoy it as a garnish.
How to use: A tangy accent for fish, eggs and rich dishes.
Chia
Salvia hispanica
Flavour: Mild and slightly earthy.
Nutrition notes: Chia is best known as a seed rich in omega-3 (ALA); the shoots are a fresh, mild green.
How to use: Blend into smoothies or add to salads.
Buckwheat Lettuce
Fagopyrum esculentum
Flavour: Tangy, with a citrus-apple sourness and pink stems.
Nutrition notes: Buckwheat greens contain the plant compound rutin.
How to use: A bright contrast in potato salads and fruit smoothies.
Borage
Borago officinalis
Flavour: Cool and fresh, tastes like cucumber.
Nutrition notes: Best enjoyed in small amounts as a garnish.
How to use: Float in cold drinks and lemonade, or top spicy dishes.
Parsley
Petroselinum crispum
Flavour: Fresh, bright parsley flavour.
Nutrition notes: Like mature parsley, a source of vitamin K.
How to use: Sprinkle over roasted vegetables, fish and grain salads.
Nasturtium
Tropaeolum majus
Flavour: Wasabi-like peppery bite with round lily-pad leaves.
Nutrition notes: Contains vitamin C and lutein.
How to use: Use sparingly on steak, sushi or sashimi.
Red Clover
Trifolium pratense
Flavour: Crisp, juicy and mild, like sweet lettuce.
Nutrition notes: Similar to alfalfa, with larger leaves.
How to use: A crunchy base for chicken or tuna salad.
Pac Choi (Bok Choy)
Brassica rapa subsp. chinensis
Flavour: Sweet, mild cabbage flavour.
Nutrition notes: Contains vitamin C and calcium.
How to use: Drop onto miso soup, ramen or pho right before eating.
Popcorn Shoots
Zea mays
Flavour: Intensely sweet, like fresh sweet corn. Grown in the dark, so they stay yellow.
Nutrition notes: A fun, sweet shoot that is all about flavour.
How to use: Garnish ice cream, cheesecake or chocolate desserts.
Shiso (Perilla)
Perilla frutescens
Flavour: A mix of basil, mint, anise and cinnamon.
Nutrition notes: Used for centuries in Japanese and Korean cooking.
How to use: Perfect with sashimi, ceviche or muddled into iced tea.
Dill
Anethum graveolens
Flavour: Tangy, grassy and bright.
Nutrition notes: Contains vitamin C.
How to use: Shower over salmon, trout or potatoes after cooking.
Tatsoi
Brassica rapa subsp. narinosa
Flavour: Sweet, earthy and slightly nutty.
Nutrition notes: Contains vitamins A and C, folate and calcium.
How to use: A premium swap for baby spinach, great with warm vinaigrettes.
Mint
Mentha sp.
Flavour: Cool, fresh and intense.
Nutrition notes: The cooling feeling comes from menthol.
How to use: Add to fruit salads, drinks, desserts and Middle Eastern dishes.
Mizuna
Brassica rapa var. nipposinica
Flavour: Mild, pleasant pepper with feathery leaves.
Nutrition notes: Contains vitamin C.
How to use: A lofty salad base with pears, walnuts and vinaigrette.
Garlic Chives
Allium tuberosum
Flavour: Savoury garlic flavour, gentler than a raw clove.
Nutrition notes: Best enjoyed raw to keep the fresh garlic flavour.
How to use: Snip over baked potatoes, eggs, hummus or sour cream.
Lentil Shoots
Lens culinaris
Flavour: Crisp snap with a mild, fresh-pea flavour.
Nutrition notes: Contains plant protein and fibre.
How to use: Add to warm grain bowls or snack on them straight from the fridge.
Lemon Balm
Melissa officinalis
Flavour: Bright lemon aroma, a member of the mint family.
Nutrition notes: Often enjoyed as a fresh herbal tea.
How to use: Steep in hot water for tea, or toss over melon and berries.
Fenugreek
Trigonella foenum-graecum
Flavour: Slightly bitter and aromatic, like curry and maple.
Nutrition notes: A staple herb in South Asian cooking.
How to use: Fold into dal, potato curries and Indian-spiced dishes.
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Nutrition notes are general information about each plant, based on publicly available food research such as USDA FoodData Central and a 2012 USDA study (Xiao et al.) which found that many microgreens contain higher concentrations of certain vitamins than the mature leaves of the same plant. Amounts vary by variety and growing conditions. This guide is not medical advice.