13 Microgreen Recipes for Breakfast, Lunch and Dinner (2024)

FAQs

How much microgreens to eat per day? ›

For General Health and Nutrition: A serving size of 1-2 cups of microgreens daily can be a great addition to your meals. This can be spread out over salads, sandwiches, smoothies, or even as a garnish.

Yes, Microgreens can be cooked in a variety of ways. Just like fully grown vegetables, you can stir-fry, saute, bake, or boil them. And just as fully grown vegetables lose up to 50% of their nutritional value when cooked for more than 30 minutes, Microgreens also lose their nutritional value when overcooked.

Realistically, it's not possible to eat too many microgreens. If you know you're deficient in specific vitamins or minerals, you may eat microgreens containing those supplements. If you decide to start eating large volumes of microgreens (anything, really), be sure to consult your healthcare provider.

Microgreens and Liver Health: A Critical Connection

Your liver is a vital organ for detoxification. Microgreens, rich in antioxidants, can support liver function by neutralizing harmful free radicals and aiding in eliminating toxins.

Microgreens nutrition, broccoli, kale, and red cabbage, show very high concentrations of sulforaphane, scientifically shown to have anti-cancer and anti-inflammatory effects.

Microgreens are typically not regrown after the initial harvest. The only microgreens that you can regrow is Pea and You can regrow it only once.

Note that sprouts and microgreens should not be eaten by pregnant or otherwise immunocompromised people, as the moist growing environment fosters the growth of bacteria that may originate on the seeds.

Any produce, grown inside or outside will have micro-organisms like molds and yeasts on their surface. With microgreens, the key is to rinse and spin them dry just before you use them.

Are microgreens healthier than spinach? ›

Microgreens are clearly more nutrient dense, meaning typically they are more concentrated sources of vitamins and minerals. And like the full sized versions, microgreens are equally low in energy (about 120kJ or 29kcal per 100g based on US data).

A good soil option for microgreens and herbs will contain a mixture of peat moss or coconut coir and perlite, all of which can be found at your local gardening store. You can also find indoor potting mix or seed starting mix that will work well for microgreens and herbs.

Not all seeds are suitable to grow as microgreens. Some leaves don't taste nice and some are toxic. For example tomatoes, eggplants and potatoes are from the nightshade family so shouldn't be grown as microgreens.

The serving size of microgreens can vary depending on the variety of microgreen that you are eating. It is recommended to eat approximately 1.5 - 2 tablespoons per a meal and 2 cups for the day. If you are looking for those noticable benefits then strive to eat 2 cups of raw microgreens a day!

Cooking certain microgreens can make them less bitter and enhance their flavors but can also reduce their vitamin content. If you want to get the most nutritional benefit, you should eat them raw. Just be sure to wash them to remove any bacteria.

Organic Microgreens: Organic microgreens were typically priced higher due to the cost of organic certification and sustainable growing practices. Prices could range from $1.50 to $4 per ounce or more.