We are big microgreens fans around here. This tiny, nutrient-dense food offers an array of impressive health benefits and is incredibly easy to grow — even in the smallest space. If you’ve jumped on the microgreens bandwagon, you might be wondering what to do next. How do you enjoy all of these delicious greens?
Contrary to what some people think, microgreens are more than just a garnish. With a little creativity, microgreens can be the star of your next culinary masterpiece. I’ve gathered my favorite ways to add more microgreens to your diet and have included some easy recipes to try with your next harvest.
What are microgreens?
Microgreens are a type of edible greens that are harvested after the initial germination stage. They have similar health benefits to sprouts, yet differ in flavor and intensity. Microgreens typically measure around one to three inches in length and offer an intense punch of flavor. Common varieties include arugula, kale, radish, mustard, and cilantro.
Microgreens are a nutrient-dense food that is packed with vitamins, minerals, and antioxidants. They contain up to 40 times more vital nutrients than their mature counterparts and have higher levels of certain health-promoting compounds, including polyphenols, which provide anti-inflammatory benefits. Microgreens also offer an abundance of dietary fiber and are a great source of essential fatty acids.
Check out this article for answers to the top questions I get asked about microgreens.
9 Ways to enjoy microgreens
As a garnish
Of course, I would be remiss not to mention the most common use for microgreens in the culinary world. They make an attractive garnish or topping for salads, avocado toast, omelets, tacos and more. Microgreens are also a great way to add flavor and color while also increasing the nutrient profile of your meal. Add a handful of microgreens to your meal after cooking.
In smoothies and juices
Microgreens can be blended into smoothies for an extra hit of nutrition. They provide a subtle and refreshing flavor that pairs well with fruits, vegetables, nut milk, and other liquid bases. You can also use microgreens as a healthy and flavorful addition to your homemade juices.
Blended micro blast smoothie
- 1 banana, frozen
- 1/2 cup almond milk
- 1/2 cup packed fresh microgreens (kale, spinach, or arugula)
- 2 tablespoons flax seeds
- 1 cup frozen berries
Add all ingredients to a blender and blend until smooth.
Microgreens are perfect for adding texture, flavor, and nutrients to any salad. Use them in place of lettuce or combine them with other greens for an extra boost of crunch and nutrition. You can even create a unique salad mix with different varieties of microgreens.
Greens power salad
- 2 cups fresh microgreens (kale, spinach, or arugula)
- 1/2 cup chickpeas
- 1/4 cup chopped onion
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 tablespoon lemon juice
- Salt and pepper to taste
- In a large bowl, combine all ingredients Toss until evenly combined.
- Serve and enjoy!
In wraps and sandwiches
Microgreens can work as an excellent replacement for lettuce in your favorite wrap or sandwich. Their unique texture and taste are sure to make any lunchtime meal special. Mix different microgreens to bring your wrap or sandwich to the next level.
If you have an abundance of microgreens, try dehydrating them. Dehydrated microgreens have a similar texture and flavor as dried herbs and can be enjoyed in many ways. Sprinkle them on pasta dishes, soups, salads, or use them as a seasoning for meats and vegetables.
Ways to use dehydrated microgreens:
- Sprinkle on soups, pasta dishes and salads
- Add to marinades or dressings
- Use as a seasoning for grilled meats and veggies
- Mix into breadcrumbs for an extra flavorful coating.
Pesto is one of the most versatile sauces and a great way to use up any extra microgreens. Blend your favorite pesto recipe together with some harvested microgreens for an earthy flavor and a unique twist on the classic sauce.
- 2 cups packed fresh microgreens
- 1/4 cup pine nuts
- 1/2 cup olive oil
- 1/4 cup parmesan cheese
- 2 peeled garlic cloves
Add all ingredients to a food processor and blend until smooth.
As a side dish
Microgreens make an excellent side dish to any meal. You can lightly saute them with some olive oil, sea salt and garlic or steam them for a light and healthy accompaniment.
Microgreens go well with:
- Grilled meats, such as steak or chicken
- Salmon and other seafood
- Roasted vegetables
- Quinoa dishes.
Freeze microgreens to use later
Microgreens last around one week in the fridge. If you want to preserve them for longer without destroying essential nutrients, stick them in the freezer! Simply wash, dry and store the leaves in a freezer-safe container or bag until ready to use.
In stir fry
Stir fry is a great way to use up any extra microgreens. Try adding them at the end of cooking, as they tend to wilt quickly when exposed to heat.
Veggie micro stir fry
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 onion, diced
- 1 cup mushrooms, sliced
- 2 cups fresh microgreens (kale, spinach or arugula)
- 2 tablespoons soy sauce
- Heat olive oil in a large skillet over medium heat.
- Add garlic, onion and mushrooms and cook for 5 minutes. Remove from heat.
- Add the microgreens to the skillet and toss until wilted.
- Stir in soy sauce to coat all ingredients.
- Serve over cooked grains or noodles of your choice.
How to grow microgreens
The Good Box Microgreen Grow Kit from EarthenMamma is an excellent way to get started growing your own microgreens. The kit contains everything you need, including seeds, grow mats, trays, and instructions. You don’t even need a green thumb to grow microgreens! Our fail-proof kit is easy to use and produces a bountiful harvest of microgreens in no time. Plus, it looks great on your counter — making it easy to snip off a handful of greens and enjoy them with your meal. Get your Good Box today! Click here to shop.