Recipes using Microgreens, Sprouts & Wheatgrass

• Protein-Packed Red Clover and Alfalfa Chicken Wrap

  Ingredients:

  For the Chicken:

  • 1 pound boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

  For the Wrap:

  • Whole-grain or spinach tortillas
  • 1 cup red clover microgreens
  • 1 cup alfalfa sprouts
  • 1 ripe avocado, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • Greek yogurt or your favorite dressing for drizzling

  Instructions:

  Prepare the Chicken:

  1. In a bowl, mix olive oil, paprika, garlic powder, salt, and pepper.
  2. Coat the chicken breasts with the seasoning mixture.
  3. Heat a grill or skillet over medium-high heat.
  4. Cook the chicken for about 6-8 minutes per side or until fully cooked.
  5. Let the chicken rest for a few minutes, then slice it into thin strips.

  Assemble the Wrap:

  1. Lay out the tortillas on a clean surface.

  2. Evenly distribute the red clover microgreens and alfalfa sprouts on each tortilla.

  3. Place the sliced grilled chicken on top of the greens.

  4. Add avocado slices, cherry tomatoes, and red onion evenly across the wraps.

  5. Drizzle Greek yogurt or your favorite dressing over the ingredients.

  6. Fold the sides of the tortillas and roll them up tightly, creating a wrap.

  Serve:

  Slice each wrap in half diagonally and serve immediately. These Protein-Packed Red Clover and Alfalfa Chicken Wraps not only provide a delightful combination of textures and flavors but also offer a balanced mix of protein, fiber, and essential nutrients. Enjoy this wholesome and satisfying meal for a quick and nutritious lunch or dinner.

• Radish Microgreens and Peashoots Beef Stir-Fry

  INGREDIENTS:

  • 1 lb (450g) beef sirloin or flank steak, thinly sliced
  • 2 cups radish microgreens
  • 2 cups peashoots
  • 1 red bell pepper, thinly sliced
  • 1 onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon cornstarch
  • 1 teaspoon sesame oil
  • 2 tablespoons vegetable oil
  • Salt and pepper to taste
  • Cooked rice for serving

  INSTRUCTIONS:

  1. Marinate the beef:

     • In a bowl, combine thinly sliced beef with soy sauce, oyster sauce, and cornstarch. Let it marinate for at least 15-20 minutes.

  2. Prepare the stir-fry sauce:

     • In a small bowl, mix together soy sauce, oyster sauce, hoisin sauce, and sesame oil. Set aside.

  3. Stir-Fry:

     • Heat vegetable oil in a wok or large skillet over medium-high heat.
     • Add minced garlic and sauté for about 30 seconds until fragrant.
     • Add marinated beef slices and stir-fry until browned and cooked through. Remove from the wok and set aside.

  4. Vegetables:

     • In the same wok, add a bit more oil if needed. Stir in sliced onions and red bell pepper. Cook until the vegetables are slightly tender but still crisp.

  5. Combine:

     • Return the cooked beef to the wok along with radish microgreens and peashoots. Stir to combine.

  6. Sauce:

     • Pour the prepared stir-fry sauce over the beef and vegetables. Toss everything together until well-coated and heated through.

  7. Season:

     • Taste and adjust the seasoning with salt and pepper if needed.

  8. Serve:

     • Serve the stir-fry over cooked rice.

  Enjoy your Radish Microgreens and Peashoots Beef Stir-Fry! The combination of textures and flavors from the microgreens and peashoots will add a delightful freshness to the dish.

• how to use wheatgrass for consumption ?

  Wheatgrass is a nutrient-rich young grass of the wheat plant, often consumed in the form of juice or powder for its potential health benefits. Here's how you can use wheatgrass for consumption:

  1. Wheatgrass Juice:

     • Fresh Juice: You can juice fresh wheatgrass using a wheatgrass juicer. Cut the wheatgrass just above the roots and wash it thoroughly. Feed the grass through the juicer to extract the liquid.
     • Blended Juice: If you don't have a juicer, you can blend fresh wheatgrass with water and strain the mixture through a fine mesh sieve or cheesecloth to extract the juice.

  2. Wheatgrass Powder:

     • Commercially Available: You can find wheatgrass powder at health food stores or online. Follow the recommended serving size on the product packaging.
     • Home Drying: If you have access to fresh wheatgrass, you can dry it and grind it into a powder using a food dehydrator and a grinder.

  3. Wheatgrass Shots:

     • Concentrated Shots: Wheatgrass shots are a popular way to consume wheatgrass. You can take concentrated shots of wheatgrass juice or mix wheatgrass powder with a small amount of water.

  4. Smoothies and Drinks:

     • Add to Smoothies: Incorporate wheatgrass juice or powder into your favorite smoothies for a nutrient boost.
     • Mixed Drinks: Mix wheatgrass juice with other vegetable or fruit juices to enhance the flavor.

  5. Wheatgrass Capsules:

     • Supplements: If you find the taste of wheatgrass unpleasant, you can also take wheatgrass in capsule or tablet form. Follow the recommended dosage on the supplement packaging.

  6. Wheatgrass Tea:

     • Steep in Hot Water: You can steep wheatgrass powder in hot water to make a tea. Allow it to steep for a few minutes before straining and drinking.

  7. Salads and Recipes:

     • Incorporate into Food: You can add fresh or powdered wheatgrass to salads, soups, or other recipes for a nutritional boost. Keep in mind that the flavor can be strong, so start with small amounts.

  Remember, while wheatgrass is nutrient-dense and may offer health benefits, it's essential to consult with a healthcare professional before making significant changes to your diet, especially if you have allergies or existing health conditions. Additionally, some people may experience nausea or other side effects, so start with small amounts and observe how your body reacts.

• Grilled Salmon with Kale and Kohlrabi Microgreen Salad

  Ingredients:

  For the Grilled Salmon:

  • 2 salmon fillets
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • 1 teaspoon dried dill (optional)

  For the Salad:

  • 2 cups kale microgreens
  • 1 cup kohlrabi microgreens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup cucumber, diced
  • 2 tablespoons pumpkin seeds (pepitas)

  For the Lemon Vinaigrette:

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

  Instructions:

  Prepare the Grilled Salmon:

  1. Preheat the grill or grill pan over medium-high heat.
  2. In a small bowl, mix olive oil, lemon juice, salt, pepper, and dried dill (if using).
  3. Brush the salmon fillets with the mixture.
  4. Grill the salmon for about 4-5 minutes per side or until it flakes easily with a fork.

  Make the Salad:

  1. In a large bowl, combine kale microgreens, kohlrabi microgreens, cherry tomatoes, red onion, cucumber, and pumpkin seeds.

  Prepare the Lemon Vinaigrette:

  1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, salt, and pepper.

  2. Drizzle the lemon vinaigrette over the salad and toss gently to coat the ingredients.

  Serve:

  Plate the grilled salmon fillets alongside the kale and kohlrabi microgreen salad. Drizzle extra lemon vinaigrette over the salmon if desired. This Grilled Salmon with Kale and Kohlrabi Microgreen Salad offers a delightful mix of flavors, textures, and nutritional benefits, making it a perfect meal for a healthy and satisfying dinner. Enjoy!

• Kohlrabi Microgreens and Quinoa Buddha Bowl

  Ingredients:

  For the Bowl:

  • 1 cup kohlrabi microgreens
  • 1 cup cooked quinoa
  • 1 cup roasted sweet potatoes, cubed
  • 1 cup chickpeas, cooked or canned (drained and rinsed)
  • 1/2 cup shredded purple cabbage
  • 1/2 cup sliced cucumber
  • 1/4 cup sliced red onion
  • 1 avocado, sliced
  • 2 tablespoons pumpkin seeds (pepitas)
  • Lemon wedges for serving

  For the Tahini-Lemon Dressing:

  • 3 tablespoons tahini
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon maple syrup or honey
  • Salt and pepper to taste
  • Water (to thin, if needed)

  Instructions:

  1. Prepare the Quinoa:

     • Cook quinoa according to package instructions. Once cooked, fluff it with a fork and set aside.

  2. Roast Sweet Potatoes:

     • Preheat the oven to 400°F (200°C). Toss the cubed sweet potatoes with a drizzle of olive oil, salt, and pepper. Roast in the oven for 20-25 minutes or until tender and golden brown.

  3. Make Tahini-Lemon Dressing:

     • In a small bowl, whisk together tahini, olive oil, lemon juice, minced garlic, maple syrup or honey, salt, and pepper. If the dressing is too thick, you can thin it out with a little water.

  4. Assemble the Buddha Bowl:

     • Divide the cooked quinoa among serving bowls.
     • Arrange kohlrabi microgreens, roasted sweet potatoes, chickpeas, shredded purple cabbage, sliced cucumber, red onion, and avocado on top of the quinoa.

  5. Drizzle with Dressing:

     • Drizzle the tahini-lemon dressing generously over the Buddha bowls.

  6. Garnish:

     • Sprinkle pumpkin seeds (pepitas) on top for added crunch and nutrition.

  7. Serve:

     • Serve the Kohlrabi Microgreens and Quinoa Buddha Bowl with lemon wedges on the side.

  8. Enjoy:

     • Mix everything together before eating to combine all the flavors and textures. Enjoy this wholesome and nutrient-packed Buddha bowl featuring the unique and vibrant taste of kohlrabi microgreens.

  This Buddha bowl is not only visually appealing but also a nutritious and satisfying meal that combines the goodness of kohlrabi microgreens with a variety of colorful vegetables and grains.

• Broccoli Microgreen Pesto Pasta

  Ingredients:

  For the Broccoli Microgreen Pesto:

  • 2 cups broccoli microgreens, washed and dried
  • 1/2 cup fresh basil leaves
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup pine nuts or walnuts, toasted
  • 2 cloves garlic, minced
  • 1/2 cup extra-virgin olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon

  For the Pasta:

  • 12 ounces (340g) your favorite pasta (spaghetti, fettuccine, or penne)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup black olives, sliced
  • 1/4 cup grated Parmesan cheese (for serving)
  • Fresh basil leaves for garnish

  Instructions:

  1. Cook the Pasta:

     • Cook the pasta according to the package instructions. Drain and set aside.

  2. Make Broccoli Microgreen Pesto:

     • In a food processor, combine broccoli microgreens, basil leaves, grated Parmesan cheese, toasted pine nuts or walnuts, and minced garlic.
     • Pulse until the ingredients are finely chopped.

  3. Add Olive Oil and Season:

     • With the food processor running, slowly stream in the extra-virgin olive oil until the pesto reaches your desired consistency.
     • Season with salt and pepper to taste. Add lemon juice and pulse once more to combine.

  4. Combine Pesto with Pasta:

     • In a large mixing bowl, toss the cooked pasta with the broccoli microgreen pesto until well coated.

  5. Add Cherry Tomatoes and Olives:

     • Gently fold in the halved cherry tomatoes and sliced black olives.

  6. Serve:

     • Divide the pesto-coated pasta into serving bowls.

  7. Garnish and Serve:

     • Sprinkle grated Parmesan cheese over each serving.
     • Garnish with fresh basil leaves.

  8. Enjoy:

     • Serve the Broccoli Microgreen Pesto Pasta immediately. This flavorful and vibrant dish is a delightful way to incorporate the goodness of broccoli microgreens into your meal.

  This pesto pasta is not only delicious but also a creative and nutritious way to enjoy the mild, slightly peppery flavor of broccoli microgreens.

• Kale Microgreen and Chicken Quinoa Bowl

  Ingredients:

  For the Quinoa:

  • 1 cup quinoa, rinsed
  • 2 cups chicken or vegetable broth
  • 1/2 teaspoon salt

  For the Chicken:

  • 1 lb (450g) boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

  For the Bowl:

  • 2 cups kale microgreens, washed and dried
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup pumpkin seeds (pepitas)

  For the Lemon-Tahini Dressing:

  • 1/4 cup tahini
  • 3 tablespoons lemon juice
  • 2 tablespoons water
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • Salt and pepper to taste

  Instructions:

  1. Cook Quinoa:

     • In a medium saucepan, combine quinoa, chicken or vegetable broth, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is cooked and liquid is absorbed. Fluff with a fork and set aside.

  2. Prepare Chicken:

     • In a bowl, mix smoked paprika, garlic powder, salt, and pepper. Rub the spice mixture evenly over the chicken breasts.
     • In a skillet over medium-high heat, heat olive oil. Cook the chicken for 6-8 minutes per side or until cooked through. Allow it to rest for a few minutes before slicing.

  3. Make Lemon-Tahini Dressing:

     • In a small bowl, whisk together tahini, lemon juice, water, olive oil, minced garlic, salt, and pepper. Adjust consistency with more water if needed.

  4. Assemble the Bowl:

     • In serving bowls, layer cooked quinoa, sliced chicken, kale microgreens, cherry tomatoes, diced cucumber, and thinly sliced red onion.

  5. Drizzle with Dressing:

     • Drizzle the lemon-tahini dressing over the bowl.

  6. Garnish:

     • Sprinkle crumbled feta cheese and pumpkin seeds (pepitas) over the top.

  7. Serve:

     • Serve the Kale Microgreen and Chicken Quinoa Bowl immediately, allowing everyone to mix the ingredients and enjoy the flavors.

  8. Enjoy:

     • This protein-packed bowl not only provides a satisfying meal but also incorporates the nutrient-rich kale microgreens for added freshness and flavor.

• Seared Salmon with Red Cabbage Microgreen Salad

  Ingredients:

  For the Seared Salmon:

  • 4 salmon fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Lemon wedges for serving

  For the Red Cabbage Microgreen Salad:

  • 3 cups red cabbage microgreens, washed and dried
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, thinly sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup chopped fresh dill

  For the Lemon-Dijon Vinaigrette:

  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

  Instructions:

  1. Prepare the Seared Salmon:

     • Pat the salmon fillets dry with paper towels.
     • In a small bowl, mix olive oil, smoked paprika, salt, and pepper. Rub the mixture over the salmon fillets.

  2. Cook the Salmon:

     • Heat a skillet over medium-high heat. Add the salmon fillets, skin side down, and sear for 3-4 minutes until the skin is crispy. Flip the fillets and sear for an additional 3-4 minutes or until the salmon is cooked to your liking. Remove from the skillet and set aside.

  3. Make the Red Cabbage Microgreen Salad:

     • In a large bowl, combine red cabbage microgreens, halved cherry tomatoes, thinly sliced cucumber, thinly sliced red onion, crumbled feta cheese (if using), and chopped fresh dill.

  4. Prepare the Lemon-Dijon Vinaigrette:

     • In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper.

  5. Assemble the Dish:

     • Drizzle the Lemon-Dijon vinaigrette over the red cabbage microgreen salad and toss gently to coat.

  6. Serve:

     • Place the seared salmon fillets on plates and top with the refreshing red cabbage microgreen salad.

  7. Garnish and Enjoy:

     • Garnish with additional fresh dill and serve with lemon wedges on the side. Enjoy this Seared Salmon with Red Cabbage Microgreen Salad for a vibrant and nutrient-packed meal!

• Grilled Shrimp and Peashoot Salad with Citrus Vinaigrette

  Ingredients:

  For the Grilled Shrimp:

  • 1 lb (450g) large shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Lemon wedges for serving

  For the Citrus Vinaigrette:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons orange juice
  • 1 tablespoon lemon juice
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

  For the Salad:

  • 4 cups peashoots, washed and trimmed
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, thinly sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup chopped fresh mint leaves

  Instructions:

  1. Marinate and Grill Shrimp:

     • In a bowl, combine shrimp with olive oil, minced garlic, smoked paprika, salt, and pepper. Toss to coat evenly and let it marinate for at least 15 minutes.
     • Preheat a grill or grill pan over medium-high heat. Grill the shrimp for 2-3 minutes per side or until they are opaque and have grill marks. Set aside.

  2. Prepare Citrus Vinaigrette:

     • In a small bowl, whisk together extra-virgin olive oil, orange juice, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper. Set aside.

  3. Assemble the Salad:

     • In a large salad bowl, combine peashoots, halved cherry tomatoes, sliced cucumber, and thinly sliced red onion.

  4. Add Grilled Shrimp:

     • Place the grilled shrimp on top of the salad.

  5. Drizzle with Citrus Vinaigrette:

     • Drizzle the citrus vinaigrette over the salad and shrimp.

  6. Garnish:

     • Optionally, sprinkle crumbled feta cheese over the salad for added creaminess.
     • Garnish with chopped fresh mint leaves.

  7. Serve:

     • Toss the salad gently to combine all the ingredients.
     • Serve immediately, with lemon wedges on the side.

  8. Enjoy:

     • This Grilled Shrimp and Peashoot Salad with Citrus Vinaigrette is a light and refreshing dish, combining the sweetness of citrus with the crispness of peashoots and the savory goodness of grilled shrimp. Perfect for a healthy and flavorful meal!

• Bok Choy Microgreen and Alfalfa Sprouts Salad with Sesame Ginger Dressing

  Ingredients:

  For the Salad:

  • 2 cups bok choy microgreens
  • 1 cup alfalfa sprouts
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, thinly sliced
  • 1 carrot, julienned
  • 1/4 cup red bell pepper, thinly sliced
  • 1/4 cup sliced radishes
  • 1/4 cup toasted sesame seeds
  • 1/4 cup chopped roasted peanuts (optional)
  • 1 avocado, sliced (optional)

  For the Sesame Ginger Dressing:

  • 3 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic, minced
  • 1 tablespoon sesame seeds

  Instructions:

  1. Prepare the Salad Ingredients:

     • Wash and dry the bok choy microgreens, alfalfa sprouts, cherry tomatoes, cucumber, carrot, red bell pepper, and radishes.
     • Cut the cherry tomatoes in half, thinly slice the cucumber, julienned the carrot, thinly slice the red bell pepper, and slice the radishes.
     • Combine all the vegetables in a large salad bowl.

  2. Make the Sesame Ginger Dressing:

     • In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey or maple syrup, grated ginger, minced garlic, and sesame seeds. Adjust the sweetness and saltiness according to your taste.

  3. Assemble the Salad:

     • Add the bok choy microgreens and alfalfa sprouts to the bowl of vegetables.
     • Drizzle the sesame ginger dressing over the salad and toss gently to combine, ensuring an even coating of the dressing on the vegetables.

  4. Toast Sesame Seeds:

     • In a dry pan over medium heat, toast the sesame seeds until they turn golden brown and release a nutty aroma. Be cautious not to burn them.

  5. Serve:

     • Sprinkle the toasted sesame seeds and chopped roasted peanuts (if using) over the salad.
     • Optionally, add slices of avocado on top for a creamy texture.

  6. Enjoy:

     • Serve immediately and enjoy this refreshing and nutritious bok choy microgreen and alfalfa sprouts salad with sesame ginger dressing.

  This salad is not only visually appealing but also packed with a variety of textures and flavors, making it a perfect light and healthy meal or a vibrant side dish.