Easy Ways to include Microgreens into Your Daily Diet

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.

Microgreens Benefits: What They Are and Why You Need Them

You’ve probably noticed microgreens popping onto plates at hip restaurants, adding a splash of color and some sophistication. But these tiny greens are more than just eye candy. They are a nutritional powerhouse, and the small greens make getting a boost of health one of the easiest, tastiest ways to do so. Whether you use them sprinkled on a salad or you just put them in your food, microgreens carry several benefits-actually not being a garnish, but a power of nutrition.

So, what are microgreens exactly, and why are they so healthy for you? We go in-depth on the advantages of microgreens, their nutrition value, and how they can help elevate a meal with such ease.

What Are Microgreens Benefits? A Quick Breakdown

The Basics: Microgreens are young vegetable or herb greens that are harvested just after the first true leaves have developed-usually 1-3 weeks after germination. They are different from sprouts in that they are grown in soil and are allowed to grow on until later in the life cycle when they are typically more developed in both taste and nutrition.

Common microgreens:

Herbs: Basil, cilantro, dill, parsley

Arugula – kale, spinach, Swiss chard

Radish, broccoli, beets, peas, mustard greens

One thing you need to know about microgreens is that they are extremely nutrient-dense foods. Actually, most microgreens contain higher concentrations of vitamins and minerals than their fully grown versions do. This is going to make them one of the great ways to fill your meals with extra nutrition without having to fill yourself up with such a big volume of food.

Nutritional Benefits of Microgreens

Now let’s dive into the real reason everyone is talking about microgreens—their incredible nutritional profile. Despite their tiny size, these greens are bursting with essential nutrients, making them an excellent addition to any diet.

Here’s what you’ll find in most microgreens:

  • Vitamins A, C, E, and K: These essential vitamins support everything from skin health to immune function and bone strength.
  • Antioxidants: Microgreens are rich in polyphenols and other antioxidants that protect your cells from oxidative stress, helping to reduce the risk of chronic diseases like heart disease and cancer.
  • Minerals: You’ll find a good dose of calcium, potassium, magnesium, and iron in microgreens, all of which are vital for maintaining various bodily functions.
  • Fiber: While not as high in fiber as fully mature greens, microgreens still contribute to your daily intake, supporting digestion and gut health.

Why You Need Microgreens in Your Diet

So, why should you care about microgreens benefits? The answer is simple: they offer a concentrated dose of nutrients in a small, easy-to-use form. Instead of having to eat large quantities of mature vegetables to meet your daily vitamin needs, you can get a similar nutritional boost by incorporating microgreens into your meals.

Here’s why microgreens deserve a spot in your diet:

  • Nutrient density: Microgreens can contain up to 40 times more nutrients than their mature counterparts. This means you can add a small handful to a meal and significantly boost its nutritional value.
  • Supports heart health: Studies have shown that the antioxidants and nutrients in microgreens, such as those found in red cabbage and broccoli microgreens, can help reduce cholesterol levels and lower the risk of heart disease.
  • Immune system boost: The high concentration of vitamins and antioxidants in microgreens supports your immune system, helping to protect against illness.
  • Anti-inflammatory properties: Certain microgreens, like broccoli and arugula, are rich in sulforaphane, a compound known for its anti-inflammatory and anti-cancer properties.

How to Use Microgreens in Your Meals

One of the best things about microgreens is their versatility. Because they’re harvested so young, they offer a more intense flavor than their fully grown counterparts. Depending on the variety, microgreens can add anything from a mild, grassy taste to a bold, spicy kick. Here’s how you can use them to enhance your meals:

Salads

Microgreens can be the star of the show or a supporting player in your salads. Use them as the base or mix them with other greens like spinach or romaine. Their crisp texture and fresh flavor brighten up any salad bowl.

Smoothies

While it might seem surprising, certain microgreens like sunflower or pea shoots blend well into smoothies, adding a nutritional boost without overpowering the flavor. They’re perfect for those looking to up their green intake without dramatically changing their smoothie’s taste.

Sandwiches and Wraps

Swap out your usual lettuce for microgreens like sunflower or pea shoots for a light, fresh flavor. If you prefer something bolder, try varieties like radish or mustard microgreens, which offer a peppery, spicy kick.

Garnish

Add a pop of color and nutrition to soups, stews, and even pizzas by sprinkling microgreens on top. Their vibrant appearance makes any dish look more appealing, and their flavor profile adds complexity to the meal.

Egg Dishes

Toss microgreens on scrambled eggs or an omelet for an easy way to add flavor and nutrients to your breakfast. Their delicate texture and fresh taste complement eggs perfectly.

Growing Your Own Microgreens: Fresh and Affordable

If you’re hooked on the idea of enjoying the benefits of microgreens, why not grow them yourself? The beauty of microgreens is that they’re incredibly easy to grow at home, even if you don’t have much space. All you need is a sunny windowsill, a shallow tray, and some seeds.

Here’s how you can get started:

  1. Pick your seeds: Popular choices for beginners include arugula, broccoli, and sunflower.
  2. Prepare your tray: Use a shallow container with drainage holes and fill it with a light potting mix.
  3. Plant the seeds: Scatter the seeds over the soil and lightly press them down. Mist the soil to keep it moist but not soggy.
  4. Place in a sunny spot: Microgreens need plenty of sunlight, so place your tray by a sunny window or use a grow light.
  5. Harvest: In about 1-3 weeks, once the first true leaves have developed, your microgreens are ready. Simply snip them at the base with scissors, rinse, and enjoy!

Growing your own microgreens ensures you have a fresh supply whenever you need it, and it’s far more cost-effective than buying them at the store.

FAQs About Microgreens

How are microgreens different from sprouts?
Microgreens are harvested later than sprouts, allowing them to develop true leaves. Sprouts are typically eaten when they’re still germinating, while microgreens are grown in soil and harvested at a more mature stage.

Which microgreens have a peppery flavor?
Microgreens like arugula, radish, and mustard greens are known for their peppery, spicy kick. If you prefer a milder taste, try sunflower or pea shoots.

Can I grow microgreens indoors?
Absolutely! Microgreens are perfect for indoor gardening. All you need is a sunny windowsill or a small grow light, some soil, and seeds. They’re fast-growing and easy to maintain.

Are microgreens safe to eat raw?
Yes, microgreens are safe to eat raw and are often used fresh in salads, sandwiches, and as garnishes. Just make sure to rinse them thoroughly before eating.

How do I store microgreens to keep them fresh?
To keep microgreens fresh, store them in a container lined with a paper towel to absorb excess moisture. They’ll stay fresh in the fridge for up to a week.

Do microgreens really have more nutrients than mature greens?
Yes! Studies show that microgreens can have up to 40 times the nutrient density of their mature counterparts, making them a super-concentrated source of vitamins and minerals.