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

FAQs

How much microgreens should you eat a day? ›

While there's no strict guideline on the exact amount of microgreens one should consume daily, here are some general recommendations: For General Health and Nutrition: A serving size of 1-2 cups of microgreens daily can be a great addition to your meals.

Microgreens are easier to digest

Exposure to light changes molecules in the growing plant to additional micronutrients. With all these nutrients, losing a few occasionally during the cooking process will not impact the good they do to your body.

Yes, you can eat microgreens every day as part of a balanced diet. However, it's important to remember that microgreens should not be the sole source of nutrients in your diet and should be consumed in addition to other fruits, vegetables, whole grains, and lean proteins.

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.

Taking Precautions. You can consider microgreens safe to eat. But, as with any “raw food”, pregnant women, the elderly, young children, and people with weakened immune systems are at risk of serious illnesses, life-threatening infections and other complications.

With microgreens, the key is to rinse and spin them dry just before you use them.

Microgreen seeds need a consistently moist environment to sprout and grow. Adding weight to the top of the growing medium is essential to maintain good moisture levels. The weight helps to retain moisture and prevent the growing medium from drying out too quickly, which can cause uneven germination and stunted growth.

What is too hot for microgreens? ›

It's possible to grow microgreens from 50°F to 85°F (10°C to 29°C) but it will stunt the growth. Generally, the favorable temperature range for microgreens can be identified as 18°C - 24°C (65 -75°F). This temperature range improves the physiological processes and healthy vigorous plant growth can be obtained.

Restaurants can incorporate microgreens into salads, sandwiches, soups, entrees, and even desserts. Microgreens can be used as a garnish, mixed into dishes for added flavor and nutrition, or used as the main ingredient in a dish.

Chive Microgreens

They are nutrient powerhouses that have numerous anti-inflammatory and antioxidant properties as well as a good amount of vitamins.

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

Arugula microgreens are peppery, making them great for salads, eggs, and sandwiches. They also grow quickly, germinating within two days and ready to harvest in as little as 10 days. Plus, arugula microgreens contain eight times the calcium, five times the vitamins, and four times the iron of iceberg lettuce.

Microgreens to the rescue!

Add to soups, sandwiches, burritos, spaghetti sauce- even ramen noodles if that is what you normally eat. One-tenth of a cup is about 1.5 tablespoons. So, for every cup of needed vegetables, substitute 1-2 tablespoons of chopped 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!

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. Some sources report that 100 grams of broccoli microgreens provide 220 mg.

This can be easily achieved by covering the microgreen trays with something that can block the sunlight. For some species, like pea and sunflower, it is recommended to put some weight on the seeds during germination to keep the seeds in contact with the soil.