It s a good source of vitamins A and C, folate, calcium, and magnesium. It can be eaten raw, added to salads with other salad greens, or cooked.

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2 ARUGULA High in: Vitamins A, C, folate, calcium, magnesium Tastes like: Freshly ground pepper Try it in: Herbed potato salad, egg and arugula tartine Arugula is a leafy green herb of the mustard family. Also known as rocket, Italian cress, roquette, and rucola, arugula is related to both the radish and watercress. The flavor of the leaves is similarly peppery. It s a good source of vitamins A and C, folate, calcium, and magnesium. It can be eaten raw, added to salads with other salad greens, or cooked. Arugula likes to remain on the cool side, a well ventilated machine with a cool ambient temperature is ideal. Even, moist soil will reduce the risk of bolting.

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4 BROCCOLI High in: Vitamins A, C, folate, calcium, magnesium Tastes like: Bright piece of fresh broccoli Good for: Carrot and broccoli sprout salad with tahini Broccoli sprouts are not only tasty, but they have an impressive nutritional profile. They contain twice as much vitamin C as spinach and as much as lemons, thus being an excellent support to our immune system. Broccoli has antioxidant and anticancer compounds. Recent research has shown that broccoli protects us against the risk of cancer from occurring, and reduce the severity of cancers that do occur. These sprouts are also very high in vitamin A, which helps keep your eyes healthy and starve off glaucoma and other eye degenerative diseases and dehydration), and maintain healthy bones and teeth. To best preserve the nutrients, avoid cooking the sprouts for too long. Instead, try cooking the sprouts over a very low heat.

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6 KALE High in: Iron, vitamin K Tastes like: Brussels sprouts, broccoli, cabbage Try it in: Kale chips, kaleslaw Kale, also known as borecole, is one of the healthiest and most popular vegetables around. This leafy green belongs in the Brassica family, making it a close cousin of broccoli, cabbage, and other cruciferous vegetables. In its infant form, kale sprouts have more nutrients and enzymes than its mature counterpart. It has more iron than beef per calorie. Iron is essential to the formation of hemoglobin, transporting oxygen to various parts of the body. It also plays a part in cell growth, proper liver function, and more. Studies have shown that the high vitamin K content in kale may assist those suffering from Alzheimer s disease, and even help protect against various types of cancers.

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8 MUSTARD SHOOTS High in: Vitamins A, C, iron, and beta carotene Tastes like: Coarse dijon mustard, wasabi Try it in: Baked ricotta and mustard shoots dip Mustard is an easy-to-grow green with a bite. This is the same plant that yields spicy seeds for the beloved yellow condiment. Its greens are high in vitamins A and C, iron, and beta-carotene. Mustard greens are also referred to as mustard spinach and leaf mustard. Mustard tendergreens are known to be milder than others, while the red mustard variety is both colorful and spicy. Harvest by picking the outer leaves and this will allow the whole plant to continue to grow. But be warned: mustard greens may taste exceptionally spicy during hot weather.

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10 NASTURTIUM High in: Vitamin C, manganese, iron, and beta carotene Tastes like: Pepper, mustard Try it in: Nasturtium pesto This flowering plant is edible in its entirety, and its taste depends on where the nasturtium plants are grown. In full sunlight, they ll develop a peppery taste. In partial shade and cooler weather, nasturtium flavor will be milder. Its Latin name, Tropaeolum majus was given to the plant by Swedish botanist Carl Linnaeus, thanks to its vibrant petals and shield-like leaves. They reminded Linnaeus of an ancient Roman customer, where Romans would set up trophy poles (tropaeum, which stems from he Greek word tropaion) on which the armor and weapons of those the Roman army defeated were hung. To Linnaeus, the leaves looked like shields, and the red flowers looked like blood-stained helmets. This peppery plant is perfect for salads, herb vinegars, appetizers and garnishes. Try mixing assorted greens such as romaine, radicchio, spinach and arugula with a handful of nasturtium blooms topped with your favorite dressing.

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12 PEASHOOTS High in: Vitamins A, C, folic acid, beta carotene, antioxidants Tastes like: Crisp snap peas Try it in: Chinese sauteed peashoots with garlic and ginger These lush, crisp peashoots taste exactly like fresh snap peas except they re even better. Intense in flavor and incredibly versatile, it s no wonder they re so popular. Peashoots offer a good amount of dietary fiber, which helps control body weight and regulate the metabolism. If you re short in vitamin C, then turn to peashoots for a good hit of it. They can be eaten raw or cooked, though be warned: they wilt very quickly, so if you re going to give your peashoots some heat, make sure you keep an eye on them! Try them in salads, on pizzas, in smoothies, or soups.

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14 RADISH SPROUT High in: Vitamins A, B, C, E, K, chlorophyll, amino acids Tastes like: Extra spicy radishes Try it in: Radish sprout and fennel salad If you love radishes, then you will love radish sprouts and microgreens. In its young form, the spiciness of the full grown radish is intensified, giving you a punch of flavor. They contain naturally occuring plant estrogens that are similar to human estrogen. They are also a rich source of vitamins A, B, C, E, and K, and contain chlorophyll and essential amino acids. Similar to other sprouts, they are often added to salads, sandwiches, and stir-fry dishes, but also provide a nice flavor contrast thanks to its spiciness.

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16 SUNFLOWER SHOOTS High in: Vitamin B, zinc Tastes like: Sweet, crisp, brightly flavored greens Try it in: Autumn sunflower shoots salad with sunflower seeds Sunflowers are gorgeous, but in sprout form, they are not just a pretty face. Over 25% of its content is protein, and they are rich in vitamin B and hormone-balancing zinc. Sweet in flavor and a hearty texture, sunflower sprouts are great addition to one s diet. During its germination process, the sunflower s nutritional value increases from 300% to 1,200%. Its high iron content and chlorophyll aid in combating anemia and the detoxification of the liver and blood, respectively. Sunflower sprouts are also high in zinc, an essential mineral for men, as well as folate, essential for pregnant women, aiding in the development of the baby s nervous system. Considering their sweet, earthy flavor and crisp texture, sunflower sprouts are a great snack and can easily be incorporated into a number of dishes.

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18 WHEATGRASS High in: Vitamins A and C, amino acids, chlorophyll Tastes like: Freshly cut grass Try it in: Pineapple wheatgrass sorbet Wheatgrass helps your body build red blood cells, which carry oxygen to every cell. By increasing the oxygenation in your body, you can help offset carbon monoxide and increase your endurance during physical exercise It cleanses the body by activating white blood cells, boost the body s immune system, and contains more vitamin C than oranges, and twice as much vitamin A as carrots. Pound for pound, wheatgrass is more than 20x denser in nutrients than other choice vegetables. Since it is considered a vegetable in the grass stage, wheatgrass is safe for people with wheat allergies.

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20 CHIVES High in: Vitamins A, C, K, allicin, potassium, beta carotene, folic acid, calcium Tastes like: Mild onions Try it in: Niratama (garlic and chive scrambled eggs) Chives are very popular in French and Chinese cooking. They can be used fresh or dried, and even its lilac-colored flowers are edible, containing a light, delicate onion flavor. The entire length of the tubular leaf is used in foods. Chinese chives or garlic chives are slightly garlicky and stronger in flavor than onion chives. These plants contain a notable source of allicin, which is shown to contribute to lower cholesterol and blood pressure. Allicin may also lower your blood pressure and prevent dangerous blood clots. Regular cutting helps keep plants vigorous and healthy and encourages spreading. Keep flowers picked to discourage dormancy in warm weather. Chives can be sheared back without worry and will in fact return fuller and denser.