Simple Ways to Add Microgreens to Your Daily Diet

Microgreens, the tiny edible seedlings of vegetables and herbs, are not just a trendy garnish; they are a powerhouse of nutrition and flavour that can elevate any dish. Their vibrant colours and varied textures bring a fresh and exciting element to meals, making them a beloved choice for chefs and home cooks alike. Beyond their aesthetic appeal, microgreens pack an impressive nutritional punch, often containing higher concentrations of vitamins, minerals, and antioxidants than their mature counterparts. Whether you’re adding them to breakfast, lunch, dinner, or snacks, microgreens offer endless versatility that can enhance the taste and nutrition of your meals.

Breakfast Ideas

Smoothies

Starting your day with a green smoothie is a fantastic way to incorporate microgreens into your breakfast routine. Packed with vitamins and minerals, microgreens like spinach and pea shoots blend seamlessly into smoothies, adding a nutritional boost without altering the flavour too much.

Green Smoothie Recipe with Spinach Microgreens:

Ingredients:

• 1 banana (fresh or frozen)
• 1 cup almond milk (or any milk of your choice)
• 1 cup super broccoli microgreens
• 1/2 cup yoghurt (for creaminess and protein)
• 1 tablespoon chia seeds (optional for added fibre)
• A handful of ice cubes (if using fresh banana)

Instructions:

1. Combine all the ingredients in a blender.
2. Blend on high until smooth and creamy.
3. Adjust the consistency by adding more milk if needed.
4. Pour into a glass and enjoy!

Variation: Try using pea shoots microgreens for a subtly sweet flavour and a slightly thicker texture.

Omelets

Omelettes are another breakfast staple that can be easily enhanced with microgreens. They add a fresh crunch and a burst of flavour, transforming a simple omelet into a gourmet dish.

Simple Microgreen Omelet Recipe:

Ingredients:

• 2 large eggs
• Salt and pepper to taste
• 1/4 cup cheese of your choice (feta, cheddar, or goat cheese work well)
• 1/4 cup mixed microgreens (such as pea shoots, sunflower, or super broccoli)
• Olive oil or butter for cooking

Instructions:

1. In a bowl, whisk the eggs with salt and pepper until well combined.
2. Heat olive oil or butter in a non-stick skillet over medium heat.
3. Pour the eggs into the skillet and let them cook for about 1-2 minutes until they begin to set.
4. Add cheese and microgreens on one half of the omelet.
5. Gently fold the other half over the filling and cook for another minute until the cheese melts.
6. Slide onto a plate and serve hot!

Lunch Options

Salads

Salads are a classic way to showcase the vibrant flavours of microgreens. Mixing different types not only enhances the visual appeal but also creates a delightful combination of tastes and textures.

Mixed Greens Salad with Sunflower and Radish Microgreens:

Ingredients:

• 2 cups mixed salad greens (like rocket, spinach, and rocket)
• 1/2 cup sunflower microgreens
• 1/2 cup pink stem radish microgreens
• 1/4 cup cherry tomatoes, halved
• 1/4 cucumber, sliced
• Dressing of your choice (a simple vinaigrette works well)

Instructions:

1. In a large bowl, combine the mixed greens, sunflower microgreens, pink stem radish microgreens, cherry tomatoes, and cucumber.
2. Drizzle with your favourite dressing and toss gently to combine.
3. Serve immediately for a refreshing, nutrient-dense lunch!

Sandwiches

Microgreens are also perfect for adding a crunch to sandwiches and wraps. Their fresh taste can elevate your lunch, making it not only healthier but also more satisfying.

Microgreen-Packed Wrap Recipe:

Ingredients:

• 1 large whole grain or spinach wrap
• 1/4 cup hummus or avocado spread
• 1/2 cup assorted microgreens (like pea shoots, super broccoli and red cabbage)
• 1/4 cup sliced capsicum
• 1/4 cup shredded carrots
• 1/4 avocado, sliced

Instructions:

1. Spread hummus or avocado evenly over the wrap.
2. Layer the microgreens, capsicum, shredded carrots, and avocado on one side of the wrap.
3. Roll the wrap tightly, starting from the side with the fillings, and slice in half to serve.

Dinner Enhancements

Soups

Microgreens make a fantastic garnish for soups, not only enhancing flavour but also boosting nutritional value. They add a fresh element to creamy or broth-based soups.

Microgreen Garnished Soup Idea:

After preparing your favorite soup—whether it’s a hearty tomato bisque or a light vegetable broth—simply top each bowl with a generous handful of microgreens just before serving. This works particularly well with soups like:

• Tomato Super Broccoli Soup: Add super broccoli microgreens for an aromatic finish.
• Lentil Soup: Garnish with pink stem radish microgreens for a peppery kick.

Garnishes

Beyond soups, microgreens can beautifully enhance the presentation and taste of grilled meats or fish. Their fresh flavours can complement savoury dishes, providing a balance that elevates the entire meal.

Grilled Chicken with Microgreens:

1. Grill your chicken breast until cooked through and juicy.
2. Once plated, top the chicken with a handful of microgreens (like super broccoli and mild red cabbage) for an added burst of flavour and colour.

Snacks and Apps

Dips

Microgreens can also be integrated into dips, adding both nutrition and flavour.

Creamy Yoghurt Dip with Microgreens Recipe:

Ingredients:

• 1 cup plain yoghurt
• 1/2 cup assorted microgreens (like chickpea, pink stem radish and parsley)
• 1 clove garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, combine yoghurt, minced garlic, lemon juice, and salt and pepper.
2. Fold in the microgreens until evenly distributed.
3. Serve with fresh veggies or whole-grain crackers for a delicious and healthy snack.

Toppings

Using microgreens as toppings is another creative way to incorporate them into your meals. They can add a delightful crunch and fresh taste to various dishes.

Microgreens on Tacos:

• Top your tacos with a mix of microgreens for an extra layer of flavour. They pair wonderfully with spicy fillings and add a refreshing contrast to rich ingredients.

Microgreens Bruschetta:

• For a quick appetiser, top slices of toasted baguette with a mixture of diced tomatoes, garlic, basil, and a handful of microgreens for a fresh twist on a classic bruschetta.

Conclusion

The culinary possibilities with microgreens are virtually endless, limited only by your creativity. Their versatility makes them an excellent addition to any meal, providing not only flavour and texture but also a wealth of nutrients. Whether you choose to incorporate them into breakfast smoothies, lunch salads, dinner entrees, or as snacks, microgreens can enhance your cooking and encourage healthier eating habits.

So, get adventurous in the kitchen! Experiment with different varieties of microgreens, and don’t hesitate to mix and match them in your favourite recipes. By doing so, you can discover new flavours and textures that will not only delight your palate but also nourish your body. Embrace the microgreen revolution and let your meals flourish with health and vitality!