NUTRITIOUS RECIPES

This Caprese Salad with Microgreens is a twist on the traditional Italian Caprese Salad. I just love incorporating microgreens. And, with the addition of flax seeds, chia seeds and hemp seeds, it makes this salad a healthier alternative.

PREP TIME: 15 min TOTAL TIME: 15 min

COURSE: Breakfast, Dinner, Lunch CUISINE Italian-Inspired

SERVINGS: 10 CALORIES: 145 kcal

• 2 cups micro greens of your choice
• 1 teaspoon flax seeds
• 1 teaspoon sesame seeds
• 1 tablespoon hemp seeds
• 2 tablespoons extra virgin olive oil
• 1 teaspoon balsamic vinegar
• 12 oz. fresh mozzarella cheese 2 fresh mozzarella balls, at room temperature
• 2-3 large tomatoes beefsteak tomato is best
• salt to taste
• balsamic glaze for drizzling, optional

• Prepare the microgreens salad: In a medium mixing bowl mix together the microgreens, the seeds, olive oil and balsamic vinegar. 2 cups micro greens, 1 teaspoon flax seeds, 1 teaspoon sesame seeds, 1 tablespoon hemp seeds, 2 tablespoons extra virgin olive oil, 1 teaspoon balsamic vinegar
• Slice the cheese:Slice the mozzarella into 10 slices of approximately ¼ inch thick rounds and place on a paper towel to pat dry to get rid of any excess moisture12 oz. fresh mozzarella cheese
• Slice the tomatoes:Slice the tomatoes into 10 slices of approximately ¼ inch thick rounds and place on paper towel to pat dry.2-3 large tomatoes
• Assemble the ingredients:When ready to serve, arrange the cheese slices, then tomato slices, then some microgreens on a serving platter, alternating them. Sprinkle salt over the salad and drizzle with balsamic glaze (optional). Serve immediately.salt

• Use ripe (but not overly ripe), tomatoes for the best flavor. If possible, pick tomatoes that are in season for optimal taste.
• Caprese salad is best enjoyed immediately after assembly to maintain the freshness and texture of the ingredients. Don't prepare it too far in advance.
• To prevent excess moisture in your salad, be sure to gently blot each slice of Mozzarella cheese with a paper towel before assembling the dish.
• Try to have tomato slices match the size of the mozzarella slices. 

Calories: 145kcal | Carbohydrates: 2g | Protein: 9g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 27mg | Sodium: 215mg | Potassium: 93mg | Fiber: 1g | Sugar: 1g | Vitamin A: 453IU | Vitamin C: 4mg | Calcium: 181mg | Iron: 1mg

This salad made with micro-greens, peaches, avocado, nuts, and salty feta is perfect for a light and healthy lunch. Course: dinner, lunch, Salad, Side Dish

PREP TIME: 10min TOTAL TIME: 10min 

COURSE: dinner, lunch, Salad, Side Dish CUISINE: Mediterranean 

SERVINGS: 4 CALORIES: 382kcal

FOR THE DRESSING: 

• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 tablespoon maple syrup
• 1/2 clove garlic , minced
• sea salt and black pepper , to taste

FOR THE SALAD

• 4 cups (about 3.5 oz. / 100g)microgreens (I used pea shoots) 
• 2 peaches , sliced
• 1 avocado , thinly sliced
• 1/2 small red onion , thinly sliced 
• 1/2 cup (about 2 oz. / 60g) feta cheese, crumbled 
• 1/2 cup pecans , toasted and chopped

• Make the dressing by combining the olive oil, balsamic vinegar, Dijon mustard, maple syrup, and garlic in a small jar with a lid. Cover and shake until mixed well. Taste and add salt and pepper as needed. Set aside.
• Place the microgreens, peaches, avocado, red onion, feta cheese, and pecans into a large bowl and toss to combine. Drizzle with the prepared dressing and toss gently again. Serve.

Calories: 382kcal | Carbohydrates: 18.4g | Protein: 5.4g | Fat: 33.2g | Cholesterol: 16.7mg | Sodium: 210mg | Sugar: 12.3g

Start your day with a delicious, satisfying, and easy-to-make breakfast. This Broccoli Microgreens Breakfast Sandwich combines creamy brie, 

savory prosciutto, perfectly cooked eggs, and fresh, nutritious micro-greens, all topped with a quick, no-fuss hollandaise sauce. 

It's a mouthful of flavors you'll definitely want to try!

Prep Time 7 mins COOK TIME:  3 mins TOTAL TIME:  10  mins

COURSE: Breakfast CUISINE:  American, French-Inspired 

SERVINGS: 4 sandwiches CALORIES: 385kcal 

• non-stick skillet
• Egg Rings optional 
• Toaster

• 4 English muffins split
• 4 oz brie cheese thinly sliced
• 1 tablespoon olive oil or oil spray
• 4 eggs large
• 4 slices prosciutto
• 1 cup broccoli microgreens divided

• 1 tablespoon mayonnaise
• 1 teaspoon lemon juice squeezed from fresh lemon
• 1 teaspoon dijon mustard
• 1 teaspoon garlic powder
• ¼ teaspoon ground black pepper or to taste

• Split the English muffins and toast them until golden brown. 4 English muffins
• While the muffins are still warm, place thin slices of brie over one half, allowing them to melt slightly. You can set the other half of the English muffin on top, without pressing down, to help the brie melt.4 oz brie cheese
• Heat olive oil in a non-stick skillet over medium heat. Place 4 eggs rings on the skillet, if using, and gently crack an egg into each ring. If you’re not using rings, crack the eggs directly onto the skillet, keeping them spaced apart so they don’t touch. 1 tablespoon olive oil, 4 eggs
• Sprinkle some of the microgreens over the cracked egg and break the yolk with a utensil so it spreads. Lower the heat to low, cover the skillet with a lid and cook to your preferred doneness. 
• Carefully remove the egg rings (if using) and place each egg on top of the English muffin half with the brie.
• In a small bowl, whisk together the mayonnaise, lemon juice, Dijon mustard, garlic powder, and pepper until smooth and creamy. Taste and adjust the seasoning if needed.1 tablespoon mayonnaise, 1 teaspoon lemon juice, 1 teaspoon dijon mustard, 1 teaspoon garlic powder, ¼ teaspoon ground black pepper
• On the egg-topped half of each English muffin, add a prosciutto slice and a generous layer of broccoli microgreens. Drizzle the "lazy man’s" hollandaise sauce over the Microgreens and top with the remaining half of the English muffin. Enjoy!4 slices prosciutto, 1 cup broccoli micro-greens
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• Place the brie on the hot, freshly toasted English muffins right away. The heat from the muffins will help soften the cheese and make it extra creamy. 
• Though optional, I definitely recommend using egg rings for perfectly round eggs that fit neatly on the muffin. Lightly grease the rings before cooking to ensure easy release.
• You can use two eggs per egg ring (or per sandwich) for a thicker and more filling sandwich.
• If you prefer a crispier texture, quickly pan-fry the prosciutto slices before adding them to the sandwich. This adds a crunch and intensifies the savory flavor.
• Add the broccoli micro-greens just before serving to keep them fresh and crisp.
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Calories: 385kcal | Carbohydrates: 28g | Protein: 17g | Fat: 22g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 199mg | Sodium: 595mg | Potassium: 215mg | Fiber: 2g | Sugar: 0.4g | Vitamin A: 425IU | Vitamin C: 1mg | Calcium: 112mg | Iron: 2mg

A quick breakfast with all the nutrients your body needs to fuel it for hours.  

 PREP TIME: 20 mins ACTIVE TIME:  10 mins

COURSE: Breakfast CUISINE: Microgreen

• 1 HIgh-fiber, lo-carb tortilla
• 1 Hard-boiled shoyu egg
• 1 handful microgreens
• 1 tbsp salsa

• Fry the tortilla lightly on both sides using a non-stick pan.
• Place warm tortilla on a microwave safe plate, and slice a shoyu egg or a hard-boiled egg onto the tortilla. Warm briefly in the microwave if desired.
• Add a tablespoon or more of salsa, and top with a generous handful of micro-greens.

This fruit and micro-green salad is so easy to put together and it is the perfect blend of flavors and textures.  Keyword: fruit salad, fruit salad with micro-greens, low calorie salads, micro-green salads, vegan salads, vegetarian salads

PREP TIME: 10 mins  TOTAL TIME: 10 min

COURSE: Salad CUISINE: American 

SERVINGS: 4 

• 4 cups various fruits, cut in bite-size pieces
• 1 cup microgreens if you don't have them, you can always use sprouts of some sort
• 2 tablespoon white balsamic
• 4 tablespoons olive oil

• Add all fruit to a medium-sized bowl. Combine the olive oil and balsamic, pour over the fruit. This salad is best served within a few hours.Now, sit back and enjoy. You deserve it!

A nourishing, healthy smoothie with microgreens, blackberries, apple, and a scoop of plant protein, all adding up to a delightful vegan-friendly microgreen smoothie.

PREP TIME:  2 mins TOTAL TIME: 2 min

COURSE:  Breakfast, Drinks, Snack, Vegan 

CUISINE: American Diet: Gluten Free, Vegan

VEGETARIAN SERVINGS:  1 CALORIES: 497 kcal 

• Blender

• 1 Cup microgreens of choice loosely-packed
• 1 Cup frozen blackberries
• 1 small apple cored & sliced
• ½ cup coconut milk more as needed
• 1 sprig fresh mint 7-10 small or 5-6 large leaves
• 1 Tablespoon maple syrup optional
• 1 Tablespoon protein powder optional
• pinch of salt optional
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• Wash and dry your microgreens, and peel and slice your apple into chunks, removing the core.
• Next add everything to your blender and pulse several times to start breaking down the ingredients, making each pulse a bit longer than the last, and then blend on high for 20-30 seconds, until all the fruit is smooth, and your micro-green smoothie is ready!

Swapping Fruits: You can use any type of fruit you tolerate to make micro-greens smoothies, but if you want to swap out the blackberries for anything, I recommend another berry, and for the apple I'd use another mild fruit like a pear. Alternate Milk: This micro green smoothie goes well with oat milk, almond milk, or water, all of which can be frozen into ice cubes and blended for an even frostier smoothie (especially if not using frozen fruit).Freezing & Storing: if you're not eating low histamine, you can refrigerate this smoothie with microgreens for up to 72 hours, though after about two days it may become a bit soggy and the textural blackberry seeds will soften. For a freezer smoothie, you can keep this frozen for up to 3 months without losing nutritional value.Which Microgreens to Use?: I prefer to use a rainbow mix of microgreens in a smoothie, but pea, broccoli, or radish microgreens would also pair very well with these flavors.

Calories: 497kcal | Carbohydrates: 58g | Protein: 18g | Fat: 26g | Saturated Fat: 22g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 23mg | Sodium: 43mg | Potassium: 795mg | Fiber: 13g | Sugar: 39g | Vitamin A: 537IU | Vitamin C: 43mg | Calcium: 154mg | Iron: 6mg

There’s nothing better than fresh greens straight from the garden (or farm). A close second is those from a local farm at the farmers market. 

COURSES: Salad, Snacks & Apps, Soup

SERVINGS: 2 BEST SEASON: Summer

Ingredients

• 1 cup Arugula 
• 1 cup Radish Micro Greens 
• 1/2 Tomato 
• 1/2 Avocado 
• 1/2 tbsp Extra Virgin Olive Oil (sage infused)
• 1/2 Lemon Juice 
• Salt and Pepper (to taste)
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Instructions

1. Mix half the oil with salt and pepper and lemon juice in a bowl until well integrated. The mixture will become cloudy.
2. Mix in arugula and greens until all leaves are coated evenly.
3. Divide greens between 2 plates.
4. Dice avocado and tomato and add to a small bowl.
5. Mix in remaining EVOO and salt and pepper to taste.
6. Plate avocado tomato mixture on top of greens. garnish with pepper and herbs if desire
7. Serve and enjoy!

Tasty Microgreen and Baby Kale Salad! First of all, it’s bright, cheery, and full of nutritious superfoods. Delicious blend of super-greens, super-fruits, nuts, seeds and granola. 

PREP TIME:  15 mins COOK TIME:  15 mins

TOTAL TIME:  30 mins SERVINGS: 4 

Ingredients

• 1 cup Baby Kale
• ½ cup Kale Micro Greens
• ½ cup Broccoli Micro Greens
• ½ cup Sprouted Broccoli
• ¼ cup of pistachios
• ¼ cup of pumpkin seeds
• 1 cup of strawberries
• 1 cup of halved grapes
• ½ cup of blueberries
• 1 cup of gluten free granola
• ¼ cup of fresh mandarin juice
• 2 TBSP Apple cider vinaigrette
• 1 TBSP of Honey
• Salt
• Pepper

Instructions

1. Measure all the ingredients
2. Rinse all the greens separately and set aside.
3. Rinse and cut the grapes and strawberres in half and set aside in separate bowls.
4. Rinse the blueberries and set aside
5. In a 1 large serving bowl or 4 smaller serving bowls divide the first 10 ingredients in each dish as desired.
6. In a small bowl, add the freshly squeezed mandarin juice apple cider vinaigrette, honey, salt, and pepper.
7. Drizzle the vinaigrette dressing evenly over each salad.
8. Enjoy your creation!
9. Tips: You can substitute mandarin for freshly squeezed oranges or orange juice.

Fresh, vibrant, and packed with wholesome ingredients.  This is the kind of healthy recipe you’ll want to keep on repeat. Made with fluffy quinoa, ripe mango, creamy avocado, red onion, olives, and fresh microgreens, it’s bright, satisfying, and incredibly easy to prepare.

PREP TIME: 10 mins COOK TIME: 10 mins

TOTAL TIME:  20 mins COURSE:  Dinner, Lunch

CUISINE: Mediterranean Inspired 

DIET: Gluten Free, Vegan, Vegetarian SERVINGS: 4 Calories: 290kcal 

• Small Sauce Pan if cooking quinoa and not using leftover quinoa
• Large nixing bowl
• Cutting board
• Pairing knife

• 1.5 cups cooked quinoa cooled
• 1 ripe mango diced
• 1 large avocado diced
• ¼ cup red onion finely sliced
• ¼ cup Kalamata olives pitted and sliced
• 2 tablespoons avocado oil
• 1 tablespoon fresh lemon juice from ½ lemon
• ¼ teaspoon salt add more to taste
• 1 cup fresh microgreens
• ½ cup pomegranate arils
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds

• If not using leftover quinoa, cook according to package directions and allow it to cool completely.1.5 cups cooked quinoa
• In a large bowl, combine the cooled quinoa, diced mango, diced avocado, sliced red onion, and olives.1 ripe mango, 1 large avocado, ¼ cup red onion, ¼ cup Kalamata olives
• Drizzle with avocado oil and fresh lemon juice. Season with salt.2 tablespoons avocado oil, 1 tablespoon fresh lemon juice, ¼ teaspoon salt
• Gently toss to combine. Stir in microgreens, pomegranate arils, chia seeds, and flax seeds before serving. Give it a taste, and add more salt to taste if needed.1 cup fresh microgreens, ½ cup pomegranate arils, 1 tablespoon chia seeds, 1 tablespoon flax seeds

• Make sure to let the quinoa cool completely. Warm quinoa can make the avocado too soft and affect the texture of the salad.
• For meal prep, add avocado and microgreens just before serving to keep everything fresh and to avoid the microgreens becoming soggy.
• Slice the red onion thinly. This keeps the flavor balanced and prevents it from overpowering the salad.
• Taste the salad before serving. A small extra squeeze of lemon or pinch of salt can really brighten the flavors.
• Use ripe mango: A mango that gives slightly when pressed will add the best natural sweetness.

Calories: 290kcal | Carbohydrates: 27g | Protein: 6g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.01g | Sodium: 288mg | Potassium: 473mg | Fiber: 8g | Sugar: 4g | Vitamin A: 128IU | Vitamin C: 10mg | Calcium: 55mg | Iron: 2mg

• 6 cups roughly chopped kale, lightly packed
• 4 cups Broccoli Florets 
• 4 cups roughly chopped green cabbage
• 2 tablespoons butter (avocado oil for paleo)
• 2 tablespoons gluten free soy sauce  (coconut aminos for paleo)
• 1-2 cloves garlic, minced
• 1/2 teaspoon ground ginger
• 1/4-1/2 teaspoon crushed red pepper
• 6 tablespoons water

• Place a large saute pan (with a lid) over medium-high heat. Add the butter, garlic, ground ginger, and crushed red pepper. Once the butter melts saute the garlic for 1 minute, then add in the soy sauce and water.
• Add the broccoli first, then the cabbage and the kale on top. Cover the saute pan and steam the vegetables for 3-4 minutes. The broccoli should still be firm, not soft in the middle. 
• Toss the vegetables to coat in sauce. Serve warm. 

This version of super greens is gluten-free as long as you use certified gluten-free soy sauce! Keep in mind that the super greens sold at Panda Express are not gluten-free.

Nutrition

Serving: 1cup, calories: 77 kcal, carbohydrates: 7g, protein: 4g, fat: 3g, saturated fat: 1g, cholesterol: 7mg, sodium: 318mg, potassium: 459mg, fiber: 2g, sugar: 1g, vitamin a: 5445iu, vitamin c: 113.9mg, calcium: 111mg, iron: 1.4mg

COURSE: Salad Cuisine: American

PREP TIME: 10minutes minutes
COOK TIME: 5minutes minutes
TOTAL TIME: 15minutes minutes

SERVINGS:  4 people Calories: 900kcal

• 2 ripe avocado
• 1 heirloom tomato 

Sun-dried Tomato Dressing

• 2 tsp unpasteurized honey
• 1/4 cup sun-dried tomato 
• 1/2 cup balsamic vinegar
• 3 cloves garlic
• 1 1/2 tsp dried oregano
• 2 tsp fresh ground black pepper
• 1 1/2 cup extra virgin olive oil
• 1 tsp salt

• Place all salad dressing ingredients in a food processor, blend well. This is more than you need for the recipe, store the dressing in a mason jar in the fridge. 
• Cut 2 ripe avocados in half. Peel and remove seeds. Dice the heirloom tomato. 
• Arranged the diced tomato on top of the avocado, and drizzle with the sun-dried tomato dressing to taste.
• (Optional) Serve on a bed of salad greens.  

Calories: 900kcal