Why Microgreens Are Easy to Incorporate into Your Diet
Microgreens are one of the easiest superfoods to add to your meals. Thanks to their small size and delicate texture, they don’t require any cooking and can be used raw or lightly sautéed. Their versatility means they can fit into breakfast, lunch, dinner, or even snacks, without adding much prep time to your routine.
The Health Benefits of Eating Microgreens Daily
Including microgreens in your daily diet can provide a significant nutritional boost. Microgreens are rich in vitamins, minerals, and antioxidants, often packing up to 40 times the nutrient content of their mature counterparts. By eating microgreens daily, you’ll support your immune system, reduce inflammation, and even promote better digestion and skin health.
8 Practical Ways to Eat Microgreens
1. Add Microgreens to Your Salads
Salads are one of the easiest and most common ways to enjoy microgreens.
Mixing Microgreens with Lettuce and Other Greens
You can either replace traditional salad greens with microgreens or mix them in for added texture, flavor, and nutrition. Try combining spicy radish microgreens with milder greens like spinach or arugula microgreens with crisp romaine for a peppery twist. Their vibrant colors also make your salad more visually appealing.
2. Replace Lettuce with Microgreens in Sandwiches and Wraps
Swap out your regular lettuce for microgreens in sandwiches and wraps to elevate the flavor and boost the nutrition.
Choosing the Best Microgreens for Your Sandwiches
Not all microgreens are created equal when it comes to sandwiches. For example, sunflower microgreens offer a mild, nutty taste, while mustard microgreens bring a peppery kick. Experiment with different types to find what complements your fillings best—whether it’s turkey, tofu, or avocado.
3. Blend Microgreens into Smoothies
For a quick and easy way to incorporate microgreens into your morning routine, add them to your smoothies.
Best Microgreens for Smoothies and Shakes
Milder microgreens like spinach, kale, or pea shoots work best in smoothies, blending well with fruit without overpowering the flavor. Try tossing a handful into a green smoothie with banana, almond milk, and a bit of protein powder for an energizing, nutrient-dense breakfast.
4. Use Microgreens as a Garnish for Soups and Bowls
Microgreens are a great garnish for adding a pop of color and a nutrient boost to warm dishes like soups, stews, or grain bowls.
Adding Flavor and Nutrition to Warm Dishes
The key to using microgreens in hot dishes is to add them just before serving, as heat can cause them to wilt quickly. Radish or mustard microgreens can add a spicy note to creamy soups, while delicate basil or cilantro microgreens enhance the flavor of Asian or Mediterranean bowls.
5. Snack on Microgreens Throughout the Day
Microgreens aren’t just for meals—they make an excellent snack, too!
Portable and Nutritious Microgreen Snacks
Because they don’t require any preparation, microgreens are perfect for snacking straight out of the container. For a simple, nutritious snack, try dipping a handful of sunflower or pea shoot microgreens into hummus or guacamole. You can also sprinkle them on crackers for a quick and healthy bite.
6. Top Your Pizza with Microgreens
Microgreens can elevate your pizza game by adding fresh, crisp flavors after the pizza comes out of the oven.
How to Use Microgreens as a Pizza Topping
After baking your pizza, scatter microgreens like arugula, basil, or even pea shoots on top. Their fresh, peppery flavors contrast beautifully with the rich, melted cheese and savory toppings. This works especially well on pizzas with prosciutto, mushrooms, or even a Margherita-style pizza.
7. Stir Microgreens into Stir-Fry Dishes
If you love stir-fry, microgreens can add a burst of freshness to balance out the richness of the dish.
When to Add Microgreens for Maximum Flavor
To maintain their delicate texture and flavor, add microgreens to your stir-fry just before serving. This ensures they don’t wilt too much and still retain their vibrant color and crunch. Microgreens like cilantro or mustard are perfect for adding a final touch to stir-fried noodles or rice dishes.
8. Create Microgreens Pesto
Microgreens make a unique and nutrient-packed base for pesto. This versatile sauce can be used in pasta, as a dip, or as a spread.
Simple Recipe for Microgreens Pesto
To make microgreens pesto, combine 2 cups of microgreens (like basil, cilantro, or even arugula) with 1/2 cup of nuts or seeds (pine nuts, sunflower seeds, or walnuts), 1/4 cup of parmesan cheese (optional), 2 cloves of garlic, and 1/4 cup of olive oil in a food processor. Blend until smooth, and season with salt and pepper to taste. Spread the pesto on sandwiches, toss it with pasta, or serve it as a dip with vegetables.
Making Microgreens a Regular Part of Your Diet
Incorporating microgreens into your diet is easy and rewarding. Whether you sprinkle them on your morning smoothie, stir them into your lunch bowl, or use them to garnish your dinner, microgreens provide an abundance of nutrients without much effort. Experiment with different types to find your favorite varieties, and try the methods above to keep your meals fresh, flavorful, and nutrient-dense.
At The People's Farm, we offer a wide range of microgreens that can help you diversify your diet and improve your health. No matter how you choose to enjoy them, microgreens are an easy and practical way to elevate your meals and boost your overall nutrition.