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MicroGreen Salad for Seasonal Eating

Microgreens are a great way to bridge the salad gap that often happen with seasonal eating. This is more of a process than a recipe and you can use whatever fruits and vegetables you have to make a fantastic seasonal salad.
Prep Time 10 minutes
Cook Time 10 minutes

Notes

Ingredients

    • 1 cup Microgreens
    • 1/2 cup grated carrots and/or beets or sprouts
    • 1/4 cup finely sliced snap or snow peas, radishes, or other vegetables
    • 1/2 cup finely chopped fruit – apples, pear, berries, or oranges
    • 1/4 cup sliced tomatoes
    • 1/4 cup feta
    • 1/4 cup sunflower or pumpkin seeds
    • Oil and vinegar for dressing

Instructions

  1. Wash the microgreens and use a salad spinner to dry them.
  2. Put the microgreens on a dinner plate.
  3. Wash all the the vegetables and fruits and finely chop or slice them.
  4. Put the other fruits and vegetables on the microgreens.
  5. Add the feta and seeds.
  6. Add some oil and vinegar for a dressing.
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Avocado Toast with Microgreens

Try this simple and delicious Avocado Toast and Microgreens for a quick breakfast
Prep Time 5 minutes
Cook Time 5 minutes

Notes

Ingredients

  • 2 pieces toast
  • 1 avocado
  • 1 cup microgreens
  • balsamic glaze
  • salt
  • crushed red pepper

Instructions

  • Cut avocado in half and scoop out the flesh. Sprinkle with sea salt and smash with a fork.
  • Spread avocado on warm toast.
  • Top with microgreens, sprinkle with a pinch of crushed red pepper and drizzle with balsamic glaze.
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Veggie Wraps

Prep Time 10 minutes
Cook Time 10 minutes

Notes

Ingredients

  • 2 whole wheat or gluten-free wraps
  • ¼ cup Plant Perks Dill Havarti Cheeze Spread
  • ¼ red bell pepper, thinly sliced
  • 1 carrot, thinly sliced
  • ¼ yellow bell pepper, thinly sliced
  • 1 seedless cucumber, cut into matchsticks
  • ¼ cup purple cabbage, shredded
  • ¼ cup microgreens

Instructions

  1. Spread the Dill Havarti Cheeze Spread on top of both wraps.
  2. Layer the veggies in a horizontal row down the center of each wrap.
  3. Starting at one end, roll up the wrap, tucking in the filling as you go.
  4. Place the wraps seam side down and slice in half.
  5. Enjoy immediately or wrap up and keep in the fridge until lunchtime.
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Microgreen Omlette

Prep Time 10 minutes
Cook Time 5 minutes

Notes

Ingredients

  • 1 cup white mushrooms, thinly sliced 
  • Coarse salt and freshly ground pepper
  • 1/2 cup microgreens
  • 3 large eggs

Instructions

  • Heat half the butter in a small nonstock skillet over medium-high heat. Cook mushrooms, undisturbed, until they begin to release their liquid, about 2 minutes; season with salt and pepper, and stir. Cook until golden brown, about 2 minutes more. Transfer mushrooms to a small bowl. Stir in microgreens.
  • Whisk eggs in a medium bowl until well combined; season with salt and pepper. Wipe skillet clean with paper towels. Melt remaining butter over medium heat, swirling to coat bottom of pan. Pour eggs into skillet, and cook, undisturbed, until edges are set slightly. With a heatproof flexible spatula, push eggs from edge toward centre, tilting pan to let uncooked eggs run underneath, until omelette is just set, 1 to 2 minutes. Place mushroom filling on 1 side of omelette. Using spatula, gently fold other side of omelette over filling. Serve  immediately.
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Carrot Thai Peanut Soup

Prep Time 10 minutes
Cook Time 20 minutes

Notes

 

Ingredients

  • 500grams carrots chopped
  • 1/2 onion chopped
  • Avocado oil
  • 1 clove fresh garlic minced
  • 4 cups organic veg broth
  • 2 tsp green curry paste
  • 1/4 cup  peanut butter
  • Salt and Pepper

Instructions

  • Heat oil add onion and cook until soft then add carrots and garlic and cook until tender with salt & pepper.
  • Then add broth and simmer covered for about 20 min.
  • Pour into blender – blend until smooth.
  • Add Peanut Butter, curry paste and blend again!
  • Season to taste.
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Sunflower Guacamole

Sunflower greens infuse guacamole with fresh, nutty flavour.
Prep Time 5 minutes
Cook Time 5 minutes

Notes

Ingredients 

  • 2 avocados
  • Juice of 1/2 lime
  • 1/4 tsp (1 mL) salt
  • 2/3 cup (160 mL) roughly chopped sunflower shoots
  • 1/4 cup (60 mL) finely chopped red onion
  • 1/2 jalapeno, finely chopped

Instructions

  1. Place avocado, lime juice, and salt in bowl and mash into a chunky mixture.
  2. Stir in sunflower shoots, red onion, and jalapeno.
  3. Serve on your favourite bread and squeeze in some extra lime and garnish with sunflower shoots.
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Roasted Broccoli Microgreen Soup

If green is the colour of well-being, then this soup is a health bomb.
Prep Time 10 minutes
Cook Time 25 minutes

Notes

Ingredients

  • 1 head broccoli, cut into small florets
  • 1 large yellow onion, sliced into wedges
  • 4 whole garlic cloves, peeled
  • 3 Tbsp (15 mL) olive oil
  • 1/4 tsp (1 mL) salt
  • 4 cups (1 L) vegetable broth, preferably salt free
  • 2 cups (500 mL) microgreens, plus more for garnish
  • feta cheese, chopped (about 1/2 cup/125 mL), plus more for garnish
  • 1 cup (250 mL) cooked or canned navy beans
  • Juice of 1/2 lemon
  • 1/2 tsp (2 mL) chili powder (optional)
  • 3 Tbsp (45 mL) unsalted roasted sunflower seeds Or Sunflower Microgreens

Instructions

  1. Preheat oven to 425 F (220 C) and place a rimmed baking sheet in oven as it heats. Toss broccoli, onion, and garlic with oil and salt. Spread out on hot baking sheet and roast until broccoli is darkened in spots, about 25 minutes, stirring once.
  2. Place broth, roasted vegetables, microgreens, feta, beans, lemon juice, and chili powder (if using) in blender or food processor container and blend until smooth. Warm soup in saucepan, and thin as needed with additional broth or water.
  3. Serve soup garnished with Broccoli microgreens and feta, sunflower seeds or Sunflower Microgreens, and a drizzle of oil.
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Vegetarian Samosa Shepherd’s Pie

Shepherd's pies are typically lamb or meat based. For a change, try this veg-friendly version.
Prep Time 30 minutes
Cook Time 30 minutes

Notes

Ingredients

  • 700 grams potatoes (use washed Indonesian potatoes for best flavour)
  • 2/3 cup evaporated milk
  • 1 tbsp coconut or groundnut oil
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 230 grams mushrooms (use a variety such as Shiitake, white button, crimino)
  • 1 cup finely chopped tomato
  • 2 teaspoon garam masala
  • 2 cups cooked yellow split peas (dhal)
  • 1 cup peas (fresh or frozen)
  • 1/2 cup mixed microgreens 
  • Salt to taste
 

Instructions

 
1. Preheat oven to 190C.
2. Place the potatoes in a medium saucepan, cover with water, salt, as you would when boiling pasta, and bring to a boil for about 10-15 minutes, or until tender. Drain and return to saucepan over heat for a minute or so to dry out a bit. Add the evaporated milk, and the salt, and mash together. Set aside.
3. In a large saucepan, over low to medium heat, combine the coconut/groundnut oil with the onion and garlic, and a generous pinch of salt. Saute for a few minutes, until onions are translucent, and then turn the heat up and add the mushrooms. Cook, stirring every couple of minutes, until the mushrooms release their water, and start to brown. Add the tomatoes and spices. Stir well, then add the cooked split peas and peas. Cook for another few minutes, taste, and adjust with more garam masala or salt, if needed.
4. Transfer the vegetarian mixture to a baking dish, spreading it across evenly. Dollop the mashed potatoes across the top, and gently push them around until they cover the entire mixture. Run a folk across the top of the mash potatoes to give it texture.
5. Bake for 25 minutes. Sprinkle the mixed microgreens on top just before serving.
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Wheatgrass With Fruit Juice

Wheatgrass contains just about every vitamin and mineral beneficial for your body. However, on its own, wheatgrass juice can be rather tasteless.
Prep Time 5 minutes
Cook Time 5 minutes

Notes

Ingredients

  • 30 grams wheatgrass
  • 1 to 1.5 cups pineapple chunks OR small apple 
  • Small piece of ginger OR 1 to 2 Oranges

Instructions

  1. Wash the fruits well. Peel the fruits and cut them as desired.
  2. Rinse the wheatgrass.
  3. Add all the ingredients to a blender jar and run the blender.
  4. Pass the blended juice through a strainer.
  5. Consume immediately.
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Green Smoothie

Sunflower shoots,  kale, red cabbage, and broccoli provides the perfect amount of greens to make this smoothie all week long!
Prep Time 5 minutes
Cook Time 5 minutes

Notes

Ingredients 
  • 90 grams microgreen sunflower shoots
  • 20 grams of mix of kale, red cabbage, and broccoli microgreens 
  • 170 grams banana – chopped, frozen tbsp grated carrot
  • 1/2 tablespoon chia seeds 
  • 1/2 tablespoon flex seeds
  • ice cubes
  • lemon juice, to taste
  • 1/2 cup water
Instruction
  1. Add all the ingredients to a blender jar and run the blender.
  2. Pass the blended juice through a strainer.
  3. Consume immediately.