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.

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.

Microgreens and Inflammation

Some studies have shown that microgreens may have anti-inflammatory properties, which could help reduce inflammation throughout the body. Chronic inflammation has been linked to a wide range of health problems, including arthritis, heart disease, and cancer.

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.

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.

How to tell if micro greens are bad? ›

With proper care, your microgreens should not develop mold or rot. If mold does appear it will usually appear as a small ball of fuzz higher and closer to the leaves of the microgreens. Rot is usually brown and slimy.

If you are new to growing, you may wonder why microgreens need weight during germination and what it's for. Applying weight to germinating microgreens is a crucial growing technique with several key benefits. Applying weight during germination for microgreens promotes: Good seed-to-soil contact.

1. Arugula. Arugula microgreens are peppery, making them great for salads, eggs, and sandwiches.

Microgreens are young vegetables picked between 5 and 21 days after germination, on average with height between 1 and 3 inches (average 1.5 inch). It consists of a stem, cotyledonary leaf or leaves, and two juvenile true leaves. However, not all young leafy vegetables are considered as microgreens.

Based on 100 grams of broccoli microgreens—or approximately 3.5 ounces—they provide 300 micrograms (mcg), or an estimated 30% of the recommended daily allowance (RDA) of vitamin A in the diet.

“If you consider that one US cup of microgreens weighs about 75g, you would need to eat less than two-thirds of a cup of cabbage microgreens to get your daily requirement of vitamin E,” says Lester.