Microgreens were once thought of as just a garnish for elaborate meals. Today however they are known to be far more than just a fancy dressing on otherwise drab dishes. Recipes using microgreens can offer unique tastes and colors.
According to some world renowned chefs, can make the difference between a good meal and a great meal. A good chef will create meals that are nutritional and tasty. A great chef on the other hand, will not only make a meal nutritionally tasty but also create perfection in contrasting tastes and colors, a culinary masterpiece.
Microgreens which are little, young vegetables, one step up from sprouts, are nutritious and versatile. Whilst many people only use microgreens in sandwiches or salads they have the potential to be used in many other dishes or even as a side by themselves.
Many people will be surprised at how nutritious the easiest recipes for microgreens are and how simple they are to prepare. Of course, microgreens can also be included in more complex meals, like those offered by top class restaurants. It is however, the microgreens which make the meals nutritious and not necessarily the complexity of the dish.
Here are 6 recipes using microgreens, and as well as perhaps being some of the easiest recipes for microgreens, are both nutritious and tasty.
Microgreens with Strawberry-Lime Vinaigrette
As microgreens are tender and sweet, you will not want to use a dressing that overwhelms the tiny veggies. Strawberry-lime vinaigrette is delicate enough not to smoother the taste of the microgreens.
Serves 4
Ingredients
Vinaigrette:
- 1 1/2 cups diced strawberries
- 2 tsp. lime juice
- 1 tsp. pure maple syrup
- 2 Tbs. white balsamic vinegar
- 3 Tbs. olive oil
Salad:
- 6 oz. microgreens of your choice
- 12 snow peas, thinly sliced
- 2 radishes, thinly sliced
Preparation
Vinaigrette
After combining the strawberries, maple syrup and vinegar, let stand for 30 minutes. Remove and keep strawberries and then add oil and lime juice.
Salad
Toss together the ingredients along with the removed strawberries and ¼ cup of vinaigrette.
Zucchini and Micro Greens Salad
This salad includes edible flowers to provide the colors of a rainbow as well as nutrition.
Ingredients
- 1 zucchini
- 1/4 cup micro greens
- 2 edible flowers
- Freshly cracked pepper
- 1 teaspoon olive oil
- 1/4 teaspoon fresh lemon juice
- Pinch of salt
Directions
Dry the zucchini after washing and trimming. Whisk together the oil, juice, salt and pepper before adding and coating the zucchini. Fold in the microgreens and then garnish with petals of the edible flowers.
Avocado and Tomato Salad with Microgreens
This is a bright, fresh and juicy salad, ideal as a side dish in the summer months
Ingredients
- Avocado
- Tomato
- Microgreens
This is an extremely healthy salad with the avocado lowering cholesterol, tomatoes high in vitamin C and folate and the microgreens rich in nutrients
Asparagus, Tomato and Microgreen Salad
This is another healthy salad, at its best when coated with grapefruit vinaigrette.
Ingredients
- Asparagus
- Tomatoes
- Almonds
- Microgreens
Blanching the asparagus and microgreens before use will retain their color and crunch. Tossing the ingredients individually in vinaigrette before combining will ensure the microgreens do not get crushed.
Lemon Honey Salad Dressing, Micro Greens
Although simple, this dressing is ideal for any salads, microgreens or even with cottage cheese.
Ingredients
- 1 1/2tsp Honey
- 1tbsp Fresh Lemon juice
- 3tbsp Olive oil
Directions
Blend the lemon juice and honey together and then slowly whisk in the olive oil.
This dressing is best if fresh lemon juice and virgin oil are used.
Superfood Broccoli and Egg Salad
Only taking 10 minutes to make, this salad is full of nutrients and anti-oxidants
Ingredients
- Eggs
- 1 head of broccoli
- 1-2 cloves garlic minced
- 1 cup broccoli and sunflower microgreens
- 1 cup cherry tomatoes
- 1-2 TBS Olive Oil or Butter
- 1/2 red onion diced
- Leaves from 6 stalks kale
- Handful of parsley
- Squeeze of lemon juice
- 1/4 cup water
- 1 TBS Hemp Seeds
Directions
- Boil eggs
- Heat olive oil and add onions and garlic
- After a few moments add broccoli, cherry tomatoes, kale and lemon juice
- Combine ingredients and then add water, cover and slowly cook until veggies are soft
- Add eggs and then top with hemp seeds, parsley and microgreens before season with salt
This is a warm and nutritious salad.
Recipes using Microgreens
Microgreens were once only used as garnish for dishes. But in recent years recipes using microgreens have become more popular, partly due to their nutritional value. Whilst packed with nutrition they are at their most nutritious when fresh. Due to freshness of microgreens being important, many people grow their own or buy them locally where possible.
There are dozens of different microgreens but usually only a few can be found in local markets. Health food stores may have a wider range but as freshness is important, many people grow their own in trays on their windowsills.
In recent years small microgreen businesses have emerged selling fresh produce to local restaurants. This is a business which is cheap and easy to start and offers fresh microgreens to the local community.
Whilst only growing trays, soil, light, water and seeds and needed to start growing microgreens for either your own use or to sell, perhaps the most important factor is the quality of seeds. Seeds for growing microgreens must not be contaminated by pesticides or other additives. Fortunately, seeds specifically for growing microgreens are available from Todd’s Seeds.
Most microgreens have similar requirements in order to germinate and are ready for harvesting in only 2-3 weeks. As the microgreens are at their most nutritious when fresh, it is best to just harvest what is needed that day but any leftovers can be kept in a fridge for 1 or 2 days without losing too much nutritional value.
Although all microgreens need similar growing conditions, specific instructions can be found online for each type. Packets of seeds specifically for growing microgreens will also have their easy to understand growing instructions on the packaging.
You can also watch the video version of this article below.
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