Marvelous Microgreens! {plus a recipe}

Marvelous Microgreens! {plus a recipe}

Microgreens are the “in” thing right now…though many people have no idea what they are or how to use them. Luckily for you, we have 18 great ideas for using microgreens. But first, you may be wondering…

What are Microgreens?

Microgreens are the immature or seedling versions of regular ol’ veggies. They are usually harvested within a few weeks of planting, and they pack quite the nutritional punch. Some microgreens can have up to 40 times the nutrients of their mature vegetable counterparts.

Source: University of Florida IFAS Extension

Microgreens differ from sprouts because they are planted in soil (rather than water) and only the stems and leaves are eaten (rather than the whole plant, including the seed coat). Due to these differences, microgreens do NOT carry the food safety risk that sprouts have become known for in recent years. Of course, you should wash microgreens prior to eating, like you would any fruit or vegetable.

Technically about anything could be grown as a microgreen, but the most common seeds grown as microgreens are radishes, mustard greens, kale, basil, beets, cilantro, peas, and sunflowers.

How to Use Microgreens

Now that you know what microgreens are, you may be wondering how to use them. “Micros”, as they’re known by the cool kids, are pretty versatile and can offer a complex flavor and texture to common dishes. However, they are best enjoyed fresh, not cooked, as they’re pretty delicate.

Here are 18 ways you could use microgreens:

  1. Top a grilled hamburgers with BBQ sauce, feta, and fresh micros
  2. Top a baked potato with butter, sour cream, bacon, and micros
  3. Fold micros into ground beef and make hamburgers for a fresh “pop”
  4. Roll micros with other veggies in rice paper, and eat as a “raw” spring roll
  5. Stuff micros into a pita pocket with cheese, and microwave for 10 to 15 second to melt into gooey goodness
  6. Rolls micros into a tortilla with peanut butter and sliced almonds
  7. Add to any fresh salsa for a crunchy surprise
  8. Stuff inside any deli sandwich for a nice crunch and extra flavor
  9. Blend into a pesto with other greens (like garlic scapes and basil) for extra flavor
  10. Throw into an omelet
  11. Top a pizza or flatbread with fresh microgreens after cooking
  12. Toss in a vinaigrette and use to garnish a steak
  13. Blend into hummus (like our garlic scape hummus)
  14. Throw into a stir fry right as it finishes cooking
  15. Mix into cooked rice
  16. Roll into sushi
  17. Top any salad with micros for extra flavor and texture
  18. Bake into savory breads

Or, if you’d like some extra guidance, try this Radish and Microgreen Salad recipe!

Radish and Microgreen Salad with Lime Vinaigrette

This spring salad is light and bright, and a great dish for a warm, sunny spring or summer day!

Ingredients

  • 1 package microgreens
  • 6 radishes sliced
  • 2 tbsp lime juice
  • 1/8 tsp dry mustard powder
  • 1/4 tsp salt
  • 4 tbsp olive oil
  • 1 pinch pepper

Instructions

  1. Toss microgreens and radish slices together in a large serving bowl. Refrigerate until ready to serve.

  2. Whisk together the lime juice, dry mustard powder, salt, olive oil, and pepper until well mixed, then store in the fridge until ready to serve.

  3. Right before serving, whisk up the dressing again, then lightly dress the salad. Serve immediately and enjoy! 

Now that you have plenty of ideas and a great recipe in hand, you might be wondering where you can find these little guys.

Where to Find Microgreens

Source: University of Florida IFAS Extension

Microgreens can be hard to find. However, they are easy to grow! Check out this publication from Penn State Extension for information on how to grow your own microgreens indoors in as little as two weeks.

If you’d rather not use your green thumb, you can find microgreens locally. Some grocery stores carry microgreens, though you may need to ask where they’re hiding. Tenco Greenhouse in Ottumwa produces microgreens on a regular basis. And if you’re part of our Produce with a Purpose Food Box program, you’ll find microgreens in your “share” throughout the summer, including in this week’s delivery!

Enjoy!

-Jen



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