Have you just heard about microgreens? Well, seems like you are a bit behind when it comes to discovering nutritious foods that are palatable as well! For the uninformed, these are immature seedlings of edible herbs and vegetables that for a long time now have served as garnishing in Gourmet dishes but recently have carved out a space for themselves in the nutritionist’s list! In fact, an independent study has found that microgreens contain up to 40% more nutrients than their mature counterparts. But how to eat microgreens to derive their benefits to the fullest? Also, are there any risks associated?
All your answers are here! From pizza to pasta to salads to sandwiches, the next superfood can seep into any dish without the taste of being ‘extra.’ In fact, you can even grow them in your home! Click through this article to learn more –
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How to eat microgreens at home?
You can eat microgreens in a number of ways. Here are some ideas to get you started –
1. Start your morning with a microgreen smoothie
How does starting your day with a healthy smoothie look like? Blend a fresh fruit (anything apart from citrus fruits) with either milk/water/yogurt and add chia seeds to it. Then add a handful of microgreens to it (choose from kale, purple kohlrabi, pea shoots, or broccoli).
2. A microgreen salad always works
This is the best way to eat microgreens, to everyone asking how to eat microgreens without a fuss at home. Add broccoli, pea shoots, chia, kale, basil, red acre cabbage, and spinach to your bowl and drizzle it with olive oil, ground pepper, sea salt, and a dash of lemon! Start your day with this salad, or have it during the evening – you are in for a nutrition boost.
In the mood for more? Add some pieces of tomato, cucumber, avocado, corn, and beans to it (you can include or remove an ingredient or two as per your taste) and top it with BBQ sauce.
3. Sandwiches are a great way to have microgreens
Sandwiches are a fantastic breakfast option. Adding a handful of microgreens to the same, like lettuce, purple kohlrabi, red acre cabbage, daikon radish, or mizuna, makes for a great start. You can add the same to a taco or a burger as well.
4. Eat them as your evening snack
If you are too bored of eating them in a nutritious way and wondering how to eat microgreens in an exciting manner, how does adding them to pasta or pizza sound? Yes! You can garnish your pasta with these legumes (add Hummus cream sauce to enhance the taste). If in the mood, stir-fry them in the pan-Asian style and add them to your bowl of noodles. You can use them to garnish pizzas as well!
5. Make a pesto or powder out of it
If you do not wish to add a dash of them on top of your foods and would rather add them as ingredients for the dishes, make a pesto of them(specifically arugula) or grind these into powdery form (broccoli powder is an immediate choice). Then, you can add them directly in smoothies and soups or even use them as dips!
6. They can be added to your dessert as well
This is something you wouldn’t believe, but you can top your dessert with microgreens! Add a dash of radish microgreens and feta cheese to your torte, and freeze it for 30-40 minutes before munching on the same.
Let’s acquaint you with 2 recipes that you may try at home.
Microgreen recipes you can make at home
Given that you have a basic idea about how to eat microgreens at home, how about checking out some recipes that include this superfood? The experts have scouted globally to pick up some of the choicest ways to eat this variety of green. Here they are –
Note: The measurements are as per US metrics
A microgreen-packed pizza
For the dough –
. Warm water (2 cups)
. Table salt (1 teaspoon)
. Dry yeast (3 teaspoons)
. Olive oil and honey (1 tablespoon each)
. All-purpose flour (3 cups)
For the pizza –
. Microgreens (1 cup – any variety)
. Cilantro and Basil (chopped – 2 tablespoons each)
. Olive oil (4 tablespoons)
. Peaches sliced (4)
. Cloves of garlic minced (3)
. Salt, black pepper, chopped rosemary (1/4 teaspoon each)
. Ricotta cheese (3/4 cup)
. Burrata cheese (1 ball)
How to make it?
. You will have to start by preparing the dough. For that, you will have to begin by blending the yeast, olive oil, water, and honey. Leave it for 10 minutes when it becomes foamy.
. After that, add 2 1/2 cups of flour to this concoction along with salt to prep the dough base. Ensure that it is sticky. To thicken it, knead it into a ball for another 15 minutes and add the leftover flour. Prepare the dough surface.
. Then, grizzle the bowl in which you will keep the dough with olive oil. Wrap the dough with a towel, put it in the bowl, and keep it warm for 2 hours.
. In the meantime, place the ricotta cheese over a paper towel and push it down with another one to release the extra water.
. When you take out the dough, you will see it has risen. Use a rolling pin to shape it like a pizza base, and place it on a baking sheet. Keep it in a warm place for 10 minutes with the towel over it.
. Set the oven to 425 degrees F.
. Bring out the dough and brush its edges with olive oil evenly (use 2 tablespoons of the same). Sprinkle the garlic cloves over it, and place the ricotta cheese over the same in an even manner. On top of that, put the peach slices and drizzle with the remaining olive oil.
. That done? Spread the salt and pepper on it, and cover with rosemary, basil, and cilantro. Place the burrata ball at the centre by breaking it.
. Bake for 20-25 minutes till the cheese bubbles up. Spread the microgreens on top of it and serve it hot!
. Ciabatta bread (2 slices or depends on how many sandwiches you want to make).
. Avocado sliced (1/4)
. Microgreens (1/4 cup – whichever you prefer, but ensure to shred them into small pieces)
. Pepper Jack cheese (2 slices)
. Oven-roasted turkey (4 slices)
. Pesto sauce (2 tablespoons – you can use the traditional basil variety or substitute this with the microgreen pesto)
. Green apple sliced (1)
How to make it?
. Take two slices of the bread and spread the pesto on it evenly. After that, put the cheese slices on top of the same.
. Then, pile up the microgreens evenly on both sides of the bread.
. Next, add the sliced turkey and apples with the avocados in between. Place one bread slice over the other, and enjoy it.
Did you know this about microgreens?
As much as you may be whipped about eating the microgreens now, given that you have a plethora of recipes ready while responding to how to eat microgreens – you need to know a couple of things –
. Microgreens are not just a singular family or variety. There are different types of microgreens, ranging from – watercress, broccoli, and arugula to celery, lettuce, and quinoa Swiss shard to name a few.
. There are a number of flavours accorded to this food. Talking of kale and broccoli – they are bitter in taste and comparatively crunchier than radish and sunflower microgreens, which are sweeter. The carrot and beet varieties are comparatively earthier in taste.
. If you are planning to use microgreens in smoothies, only then you must freeze them. Apart from that, freezing them destroys their texture. In case it is necessary, you must keep them at a maximum temperature of 5 degrees and consume them within 4-5 days.
. There is a bit of a controversy as to how to eat microgreens. One research suggests that you must eat them raw, while others state that cooked microgreens are equally beneficial.
. Technically speaking, only the stems and leaves of microgreens are eaten. The roots are mostly left behind while harvesting. There is no record to prove that the roots are any less nutritious, and therefore, you may have them.
. Though any microgreen is good enough, specifically – broccoli, radish, arugula, watercress, cabbage, and onion ones are the most opted (given they can be used in multiple recipes).
Microgreens, if you have been keeping a note now, have emerged as one of the superfoods that medical experts and nutritionists are vouching for. With more people taking an interest in the same, the demand for figuring out how to eat microgreens has skyrocketed. More and more people are whipping up never-heard-before recipes to include microgreens in their regular diet. If you wish to add to the list that is mentioned above or have found another way to consume this exotic superfood, do leave the recipe in the comments section. If you still have some queries, scroll down for the answers and follow this website for more!
1. What are the benefits of microgreens?
Microgreens, the new superfood in town, have multiple benefits, starting from – offering cardiovascular protection to managing diabetes to Alzheimer’s. It also enhances one’s vision, reduces the chances of cancer, and helps to reduce anemic conditions.
2. Can you grow microgreens at home?
Yes, you can grow them at home, even on your windowsill. If you are growing them at home (balcony or any other airy area), ensure that they get up to 4-8 hours of sunlight, and keep them away from humid places. It will take a maximum of 7-10 days for them to grow. You can also grow them using a hydroponic system.
3. What are the risks of eating microgreens?
This superfood is completely safe to consume and has no notable side effects as such. However, you must be cautious about where you are buying them or buying the seeds (if you grow them at home), since if not a trustworthy source, then these greens harbour the bacteria E.coli and Salmonella that are harmful to humans. So, if not noticed properly, you could end up having food poisoning.
4. How much microgreens can you eat per day?
There is no set standard on the amount of microgreens you can eat per day. However, most experts and nutritionists consider it to be 2 tablespoons per meal, which would come down to a little more than 1 cup (as per US metrics). Also, you can have them daily.
Monalisa Mukherjee is a content writer and copywriter with close to 3 years of experience. She has written for websites like Biography Talk, Contour Cafe, He And She Fitness and Fiction Pad. She is currently associated with a noted Digital Marketing Agency and specialises in writing articles for travel, entertainment, cooking, celeb, lifestyle, tech, health, fashion and film news.