Whether you have been hearing about the great health benefits associated with microgreens and want to include them into your daily diet, or for whatever other reasons, this guide is for you. These little tiny greens are super healthy but highly versatile-you can throw them into salads, blend them into smoothies, top off your favorite sandwich; the possibilities are truly endless!
So, ready to take the plunge? Here’s an easy way you can include microgreens in your diet with least quotient overthinking the process.
Why include Microgreens? A Quick Refresher
Let me first tell you briefly why microgreens are worth all the fuss. In short, the reason why microgreens are such a big deal is that they’re basically young leafy vegetables that get harvested only after the first leaves develop. These little plants just burst with concentrated nutrients, sometimes upwards of 40 times the amount found in their full-grown brethren!
Whether it’s immune system improvement, digestion, or giving your skin that glow, microgreens can do it all. But the best part is, they can add a burst of flavor and texture into almost everything you eat. Now, let’s get creative with how you can enjoy them every day.
Throw Them into Your Favorite Salads
Who doesn’t love a great sandwich or wrap? The easiest way to include microgreens into your diet is just adding them to your favorite sandwiches or wraps. Microgreens add such a nice crunch, freshness burst, and extra nutrition in every meal.
Delicious idea:
Top a turkey and avocado sandwich with layers of pea shoots or sunflower microgreens, or tuck a handful inside a veggie wrap with hummus, cucumber, and roasted red peppers. The microgreens bring some texture to a plain meal.
You could even use microgreens instead of lettuce in sandwiches and burgers for an extremely easy upgrade in flavor and health benefits.
Blend Them Into Smoothies for Nutrient Boost
Now, here comes good news for all those lovers of smoothies: include microgreens directly blend into your favorite shakes without really affecting the flavor of their taste. As a matter of fact, they add freshness to the taste and a serious upgrade in nutrients.
Pro tip: Kale or spinach microgreens go super well in a smoothie because they are quite mild in flavor, so they do not overpower fruits such as bananas, berries, or mangoes.
Easy recipe to get you started:
1 handful of kale or spinach microgreens 1 frozen banana 1 cup of almond milk or coconut water 1 tbsp of chia seeds or flaxseeds A handful of frozen berries Blend well, and voilà—a green smoothie power-packed with vitamins A, C, and K, along with fiber and antioxidants from the microgreens.
Top Off Your Sandwiches and Wraps
Well, who doesn’t love a good sandwich or wrap? Perhaps one of the easiest ways to get this nutritional boost into your diet is to just add them to all of your favorite sandwiches and wraps. They add such a nice crunch, a burst of freshness, and just that little something extra that puts the whole meal right over the top.
Try this combo:
Top a sandwich filled with sliced turkey and avocado with a layer of pea shoots or sunflower microgreens, or add in a handful inside a veggie wrap with hummus, cucumber, and roasted red peppers. Adding greens gives much texture and extra nutrition to a simple meal.
You could also use microgreens as lettuce on just about any sandwich or burger for an instant upgrade in flavor and nutrition.
Mix Them into Grain Bowls
Grain bowls have become sort of a staple in most people’s lives because they are just so easy to make, and microgreens just happen to fit into this trend perfectly. But the best part about them? They’re super customizable; anything you choose might work, and odds are the microgreens will fit right in.
Here’s an idea for a delicious grain bowl:
Throw a layer of quinoa or brown rice, roast veggies like sweet potatoes, carrots, and Brussels sprouts, and top with a handful of spicy radish microgreens or broccoli microgreens-most are generally milder and earthier in their flavor. Sprinkle tahini or yogurt dressing over it, and here comes one nutrient-packed meal that is ultra-satisfying.
Sprinkle Them on Avocado Toast
Avocado toast, so classic. But there is always room for more. Microgreens would be a great topping sprinkled over your avocado toast to add that extra crunch and flavor, with added nutrition to boot.
Quick Idea:
Mash in a bowl the ripe avocado with a pinch of salt and pepper, adding a squeeze of fresh lemon juice. Slather over your favorite toasted bread and sprinkle liberally with a handful of sunflower microgreens or pea shoots. It makes one crunchy and creamy delicious toast, which looks perfect for Instagram but is filled with healthy fats, vitamins, and minerals.
Add a little more oomph with a poached egg, or dribble some sriracha on it for that heated kick. Yum!
Garnish Soups and Stews
A bit of garnish goes a long way with soups and stews, and nothing will complete the course more gloriously than to include microgreens. They add color and texture and freshness to rich, filling meals.
Here’s how to use them:
Ladle out your favorite soup-be it a creamy tomato bisque, hearty lentil stew, or even a plain chicken noodle soup. Sprinkle with a small handful of kale or radish microgreens. Not only does this add a pop of color to an otherwise mainly monochromatic dish, but the greenery adds a refreshing textural contrast to the warmth and umami flavors.
Blend Them into Dips and Spreads
Want some microgreens in your party snacks and appetizers? Why not puree them into dips and spreads? Microgreens blend into hummus, guacamole, or even cream cheese spreads, infusing extra doses of vitamins with a delicate flavor kick.
Here is a very simple recipe for filling hummus with microgreens:
1 can chickpeas, drained
1 tbs tahini
Juice of half a lemon
1 clove garlic
1 handful broccoli microgreens or pea shoots
Salt and pepper, to taste
Throw all this into a food processor, and voilà: fresh, healthy hummus to dip veggies or pita chips, or to spread on sandwiches.
Stir Them Into Pasta Dishes
Who says that microgreens can’t be part of comfort food? A handful of microgreens thrown into pasta raises the nutrition bar without changing the flavor all that much. From spaghetti to fettuccine, even a cold pasta salad-the additions are easy and healthy.
Try this:
Just spriggle some microgreens over the top, once plated with pasta, of either sunflower or pea shoot. They go especially with creamy sauces like Alfredo or even a light pesto; the greens give it freshness and crunch while mellowing out the richness.
FAQs
Q: Can microgreens be eaten raw?
A: Yes, they usually are eaten raw since most flavors and nutrition require them not to be cooked. Just remember to wash them first before eating!
Q: How long does a crop of microgreens last?
A: Though best fresh, microgreens will survive for about a week in the fridge if they’re kept in an airtight container.
Q: Is it possible to grow microgreens at home?
Of course! Microgreens are the easiest plants to grow indoors. All it requires is a shallow tray, some soil, seeds, and a place in the sun. Within one or two weeks, you will be pulling your fresh microgreens out.
Q: Which is a good smoothie microgreen?
Kale, spinach, or pea shoot microgreens are great in smoothies because they give a mild taste and will not overpower your favorite fruits’ taste.
Q: Is microgreens an expensive ingredient?
They may be a little more expensive at the store, but they are super cheap and easy to grow at home.
Q: Can I cook the microgreens?
Since they usually are eaten raw, with them being added at the end of cooking to a dish and stirred in, it keeps most of the nutrients.
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