24 Apr Delicious Healthy MicroGreen Recipes
Microgreens are cropping up on plates everywhere and for good reason. These tiny young vegetable greens are known for their vibrant colours and tasty flavours, plus they add a beautiful finishing touch to practically every dish. Not only that, but they also have excellent nutritional value; the key nutrients found in microgreens include vitamin C (ascorbic acid), vitamin E (tocopherols), vitamin A (beta-carotene) and vitamin K (phylloquinone). These nourishing greens are surprisingly easy to grow, and wonderfully versatile – check out our fresh and flavour-filled micro green recipes below for just a few examples.
1. Egg & Avocado Salad Sandwiches
Ingredients
- 8 large free range eggs, hard-boiled, cooled & peeled
- ½ cup mayonnaise (try our delish vegan Martinnaise)
- 2 small stalks celery, finely chopped
- 2 green onions, finely chopped
- 1-2 cups mustard cress micro greens
- ½ cup chopped mix of parsley, dill, tarragon, basil & cilantro
- 1tsp Dijon mustard
- 1-2Tbsp capers
- 1tsp lemon zest
- 1 avocado, diced
- 1-2 sliced radishes
- 1-2 sliced tomatoes
- Salt & freshly ground black pepper to taste
- Whole grain bread or bruschetta
Method
- Mix together the mayonnaise, celery, green onions, fresh herbs, capers, lemon zest & mustard.
- Finely chop the peeled eggs. Add to the mayonnaise mixture & gently fold in.
- Add the diced avocado & gently fold in. Season with salt & pepper to taste.
- Spread a little mayonnaise or mustard over slices of bread or bruschetta. Layer the sliced tomatoes & radishes on top.
- Top with a generous amount of egg salad & a mound of mustard cress sprouts. Serve open-faced or topped with second slice of bread. Enjoy!
2. Sunflower Greens Salad
Ingredients
For the Salad
- 450g asparagus tops, bottom halves cut off & discarded
- 1 head butter lettuce, separated into leaves
- 225g sunflower greens
- ½ cup English cucumber, thinly sliced
- 1 cup yellow bell pepper, thinly sliced
- ½ cup radishes, thinly sliced
- 115g soft goat’s cheese
For the Dressing
- 1 shallot, minced
- 1 garlic clove, minced
- ¼ cup Champagne vinegar
- ½ cup extra virgin olive oil
- 1tsp Himalayan salt
- ½tsp freshly ground black pepper
Method
- Whisk together shallot, garlic, vinegar, olive oil, salt & pepper. Set the mixture aside.
- Bring 4 cups water to a boil in a medium saucepan. Cook the asparagus tops until just tender, about 3 minutes.
- Drain the asparagus & transfer to a large bowl of ice cubes & cold water. When cool, drain & set aside.
- Combine lettuce leaves & sunflower greens in a bowl. Add half the dressing & toss until lightly coated.
- Divide the lettuce & greens among 4 serving plates, with the largest leaves on the bottom layer.
- Top each pile of greens with the asparagus, cucumber, bell pepper & radishes. Drizzle over a little more of the dressing.
- Top each salad with 1Tbsp goat cheese; serve with the remaining dressing & a sprinkling of salt & pepper.
3. Mushroom & Micro Green Omelette
Ingredients
- 3 large free range eggs
- ¾ cup microgreens
- 1Tbsp unsalted butter, divided
- 45g white mushrooms, thinly sliced
- Coarse salt & freshly ground pepper to taste
Method
- Heat half the butter in a small non-stick pan over medium-high heat.
- Cook the mushrooms until golden brown; season with salt & pepper.
- Transfer the mushrooms to a small mixing bowl & stir in the microgreens.
- Whisk the eggs in a medium bowl until well combined; season with salt & pepper.
- Wipe the skillet clean with a paper towel. Melt remaining butter over medium heat, swirling to coat the bottom of the pan.
- Pour the eggs into the skillet & cook until firm.
- Place the mushroom filling on one side of your omelette, then gently fold other side using a spatula. Serve immediately & enjoy.
4. Micro Greens & Garlic-Mustard Vinaigrette
Ingredients
For the Salad
- 1 cup mixed microgreens
- ½ head romaine lettuce
- 1-2 scallions or chives, finely chopped
- ½ cup pecans, roughly chopped
- Handful of ricotta cheese (optional)
For the Dressing
- ¼ cup extra virgin olive oil
- 1 clove garlic, minced
- 2tsp Dijon mustard
- Coarse salt & freshly ground pepper to taste
Method
- To make the dressing, heat the olive oil over low heat & add the garlic. Cook for 5- 7 minutes, until the garlic is very lightly browned.
- Remove from heat & leave to cool. Whisk in the mustard; add salt & pepper to taste.
- Tear the lettuce into bite-sized pieces.
- Toss the lettuce & microgreens with the onions & pecans. Drizzle with the dressing & top with some shaved cheese; season with salt & pepper to taste. Enjoy!
Grow your own microgreens with our brand-new range of handy Super Sprout kits; they include everything you need to grow and cultivate these delicious, nurtient-packed greens right in your own kitchen.
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