Beauty Menu

Microgreen Recipes for Breakfast, Lunch, and Dinner!

Microgreens are not just another healthy lifestyle trend. Microgreens can keep you young and help you get in shape. We have the best recipes with microgreens for you.

Microgreens recently became incredibly popular, and not only as a product for healthy recipes. It is added to salads, smoothies, and bowls because microgreens are incredibly beneficial for health and beauty. Every type of sprouts contains a concentrate of vitamins, microelements and proteins, which all of us need to maintain our health. While the antioxidants in the microgreen composition help keep your body and skin young, they also protect the body’s cells from the negative environmental factors. Therefore, dishes including microgreens started to appear in the menus of many restaurants more often.

Types of microgreens for healthy dishes

The most popular microgreen for healthy recipes are the sprouts of the following plants:

• Peas – they are rich in protein, phosphorus, and vitamins В (В2, В1, В6, В9), Е, С, РР, and К;
• Soy – they have a delicate taste and are an excellent source of beneficial amino acids, iron, and vitamins C and B1. They give vigor, cleanse the body from an excess of bad cholesterol and strengthen the cardiovascular system;
• Sunflower – its sprouts are a source of zinc and iron; they contain a lot of calcium, iodine, phosphorus and magnesium, folic and pantothenic acid, vitamins Е and К, as well as exogenous amino acids. They help to normalize pH and have a bitterish aftertaste;
• Spinach – it contains high amounts of protein and vegetable fats, vitamins А, В1, В6, В2, С, D2, Е, К, Р, РР, and iron;
• Radish – it contains a lot of vitamin С and sulfur; therefore, it improves skin and hair condition and has a tonic effect on the body. It is a little spicy and perfect for meat dishes and vegetable salads;
• Arugula – it is rich in ascorbic acid and flavonoids, which prolong youth and strengthen the walls of blood capillaries;
• Beet – it contains vitamins В, Е, А, С, РР, a lot of iron, calcium, iodine, magnesium, ascorbic, and folic acid. It is useful for skin and has a positive effect on the nervous system and a tonic effect;
• Cilantro – due to the content of beta-carotene, it is good for your skin. It contains a lot of potassium, iron, choline, and phosphorus, as well as vitamins Е, К, С, and РР. Therefore, this microgreen improves digestion, contributing to weight loss.

There are many different types of microgreen, which can each be used in various healthy dishes. Here you will find a few very healthy recipes that include microgreens, which you should be including in your diet to improve the condition of your skin, hair, nails, and health in general.

Muesli 

Ingredients:

• Oat flakes – 3 tsp
• 1 apple
• 3 dates
• Pine nuts (they can be substituted for almonds or walnuts) – 30 g
• Any microgreen – ½ cup

Cooking:

Steam the cereal, mix together ½ cup of microgreen, chopped nuts, an apple, and dates (you can use any dried fruits). If desired, you can add 1 teaspoon of honey or maple syrup. 

Green Celery Salad

Ingredients:

• 2 celery stalks
• 1 red onion
• 1 carrot
• 1 apple
• Microgreen (sunflower or spinach) – ½ cup
• A handful of pumpkin seeds

For dressing:

• Orange and lemon juice – to taste
• Olive oil – to taste
• Salt & Pepper – to taste

Cooking:

Wash the apple and celery stalks. Peel the carrot. Chop the carrot and apple into small cubes.
Add the orange juice, lemon juice and olive oil then mix everything again.
Serve on a salad plate, add the dressing and sprinkle it with microgreen and pumpkin seeds.

Cheese and Tomato Salad

Ingredients:

• 2 tomatoes
• 1 apple
• 1 bell pepper
• Lettuce – 50 g
• Goat cheese or feta – 60 g
• Microgreen – ½ cup
• Black sesame – 1 tsp

For the dressing, use a mixture of olive oil and lemon juice.

Cooking:

Rinse off all of the vegetables and fruits. Tear up the lettuce leaves. 
Dice the apple.
Slice the tomatoes and peppers. Mix all ingredients and season them.
Serve on a salad plate and add diced cheese.
Sprinkle everything with microgreens and sesame seeds.

Vegetable Shake 

Ingredients:

• Veggie milk – 250 ml
• Cucumber – 100 g
• Microgreen – 40–50 g

Cooking: finely chop a fresh cucumber and mix in a blender with vegetable milk and add a microgreen of your choice.

Fruit Smoothie

Ingredients:

• 2 celery stalks
• 2 lemon slices
• 1 apple
• Microgreens – ½ cup
• Water – 100 ml

Cooking: mix all ingredients in a blender. It is better not to add any sweeteners, as this smoothie helps with weight loss.

Berry Smoothie

Ingredients:

• 1 apple
• Any berries – 100 g
• Microgreen – ½ cup
• Ginger root – 1 cm
• Water or vegetable milk – 100 ml

Cooking: mix all the ingredients in a blender. Add 1 tsp of honey(optional).

Avocado on Toast

Healthy toast can be a substitute for breakfast or a great snack. Fast and easy to prepare and perfect for those watching their waistlines.

Ingredients:

• bread (white, rye, no yeast);
• 1 avocado;
• ½ lemon;
• tomato;
• microgreen (any) – 1 bundle;
• sesame – to taste;
• salt, pepper – to taste.

Cooking:

Slice some bread and toast it in either a toaster or oven at 220 ° C. Peel and seed the avocado and cut it into thin slices. Place the avocado slices on the toast and add lemon juice. Lay out the tomato slices, microgreen and sesame seeds, then salt and pepper sandwiches.