The Tiny Greens With a Massive Nutritional Punch
A Spring Reset Variety Guide
Not all microgreens taste the same or work the same way nutritionally. As spring arrives and you start reaching for lighter, fresher food, knowing which variety to grab (and why) makes all the difference.
April is that turning point. The heavy soups and comfort meals that carried you through winter start to feel like too much, and something in you wants to eat differently. Lighter. Fresher. More intentional.
That's what we call a Spring Reset, and microgreens are one of the simplest ways to do it.
At Medley Micro Farm, we grow four varieties of microgreens right here in Eastern Ontario. Each one has a distinct flavour profile, a unique nutritional story, and a natural place in your spring cooking. Here's the breakdown.
Broccoli Microgreens: The Quiet Powerhouse
Flavour: Mild, pleasant, with a subtle peppery finish. One of the most approachable microgreens for people just getting started.
What makes them special: Broccoli microgreens contain up to 100 times more sulforaphane than mature broccoli. Sulforaphane is one of the most studied plant compounds in nutrition research. It's been linked to cancer prevention, heart health, reduced cholesterol, support for Type 2 diabetes management, and anti-inflammatory effects.
They're also high in vitamins A and C, calcium, iron, and phosphorous.
Best used in: Smoothies (the mild flavour won’t overpower your smoothie), eggs, salads, sandwiches, and soups. A great starting point for anyone new to microgreens.
Arugula Microgreens: Bold Flavour, Impressive Nutrition
Flavour: Bold and peppery with a subtle nuttiness that softens into a clean, earthy finish. Less bitter than mature arugula, but with more flavour intensity.
What makes them special: Arugula microgreens contain up to 25% protein by dry weight which is unusual for a leafy green. They're rich in vitamins A, B, C, E, and K, plus calcium, iron, magnesium, potassium, folate, beta-carotene, lutein, and zeaxanthin.
Lutein and zeaxanthin are antioxidants that research consistently links to long-term eye health. Eye health is always important but seems to take on more meaning as we age. The glucosinolates in arugula also support the body's natural anti-inflammatory and detox pathways.
Best used in: Pizzas, pastas, grain bowls, sandwiches, and salads. Anywhere you'd use mature arugula, but with more flavour and nutritional punch.
Oriental Mustard Microgreens: For Heat Lovers
Flavour: Bold, sharp, and unmistakably spicy, with a distinctive wasabi-like zing. This is the microgreen for people who want something with real presence on the plate.
Also known as brown mustard, Chinese mustard, or Indian mustard, Oriental Mustard is popular in Asian cuisine and well suited to dishes that can handle a flavour punch.
What makes them special: Rich in vitamins A, C, and K, as well as calcium, magnesium, potassium, iron, and glucosinolates. Glucosinolates are powerful antioxidant compounds known for their anti-inflammatory effects and research-backed links to reduced chronic disease risk.
Best used in: Asian-inspired dishes, noodle bowls, wraps, sandwiches, and anywhere you'd normally reach for wasabi, hot sauce, or a spicy condiment.
Yellow Mustard Microgreens: The Everyday Option
Flavour: Mild and zippy, with a fresh mustard character and a gentle hint of horseradish. Much gentler than Oriental Mustard, this is the entry-level spice option for everyday cooking.
What makes them special: Yellow Mustard shares the same nutritional profile as Oriental Mustard, vitamins A, C, and K, calcium, magnesium, potassium, iron, and glucosinolates, but with a flavour that won't overwhelm the rest of your dish.
It's the ideal choice for people who want the health benefits of mustard microgreens without committing to the full wasabi experience.
Best used in: Sandwiches, wraps, salads, and grain bowls. A great daily-use green that pairs with almost anything.
Start Your Spring Reset
If you're looking to eat fresher this April, microgreens are the lowest-effort, highest-impact place to start. Pick one variety, find one meal you already make, and add a handful on top. That's it. That's the reset.
One of the single largest challenges we keep hearing from people is: "How do I use microgreens?" They are just not sure how to make dishes or cook with them. To help with this, we have created a microgreen recipe collection that is available to you to download for free. It will help you get started with how to use these great and powerful microgreens and we will keep updating it periodically with more recipes as we create them.