How to Eat Microgreens: Simple Ways to Enjoy

Figuring out how to eat microgreens doesn't have to be complicated. These little greens pack a serious nutritional punch and taste great, too. You can toss them into almost anything you're already eating.

Microgreens are basically baby vegetables harvested right after their first leaves pop up. They come in tons of varieties. You've got spicy radish, mild sunflower shoots, and everything in between. Most folks know they're healthy, but they're not sure what to do with them once they get them home.

This guide breaks down easy ways to add these tiny greens to your meals. You'll learn quick prep tricks, fun ways to serve them, and how to keep them fresh.

Eating Microgreens Raw Keeps All the Good Stuff

The best way to enjoy microgreens is raw. Cooking breaks down vitamins and enzymes that make them so healthy. Plus, they stay crispy and flavorful when you skip the heat.

Just give them a gentle rinse under cool water. Dry them with a clean towel or salad spinner. That's it. Now they're ready to eat or add to whatever you're making.

Tossing Them Into Your Salads

Salads are probably the easiest place to start with microgreens. Grab a handful and mix them into your regular greens. They add extra nutrition and a nice texture boost.

Mild ones like sunflower and pea shoots work great as a salad base. Spicier types like radish or mustard add some zing. Mix a few different kinds together for more interesting flavors.

Using Them as Toppings

Microgreens make great finishing touches on lots of dishes. Sprinkle them on soups, grain bowls, or main courses right before you serve. A little bit adds color and nutrients without much effort.

Put some on your scrambled eggs or omelets. Add a handful on top of pasta or pizza. They look good and taste good too.

Blending Microgreens Into Your Morning Drinks

Your smoothie gets a health boost with some microgreens mixed in. They blend up easily and don't mess with the other flavors too much. Start with the mild varieties if this is new to you.

Add about a cup of packed microgreens to whatever smoothie you normally make. Sunflower shoots and pea shoots work really well here. They have gentle flavors that play nice with fruits and veggies. Throw in some banana, berries, or mango, and you won't even notice the greens.

Fresh juice works too. Use a juicer or good blender. Mix your microgreens with celery, cucumber, or apple. The sweet fruits cover up any strong green taste.

How to Eat Microgreens in Sandwiches and Wraps

Microgreens are perfect for sandwiches and wraps. They beat regular lettuce in the nutrition department. Their small size means they stay put better than big lettuce leaves, too.

Layer them on top of your meat, cheese, or spreads. They work in cold sandwiches and hot ones. Even grilled cheese tastes better with some greens tucked inside. The heat wilts them a bit but doesn't kill all the nutrients.

Wraps are another good option. Here's what works well:

• Spicy radish microgreens on turkey or chicken

• Mild pea shoots in veggie wraps

• Arugula microgreens on Italian-style sandwiches

• Broccoli microgreens with egg salad

Spread your hummus or mayo on a tortilla, add your fillings, then pile on the microgreens. Roll it tight and you're good to go.

Adding Microgreens to Hot Food

You can still enjoy microgreens in warm dishes. The trick is adding them at the very end. This keeps more nutrients intact while still giving you that cooked feel.

Putting Them on Hot Dishes

Stir microgreens into your pasta right before you eat it. The warm noodles heat them up without cooking them to death. This works with pretty much any sauce you like.

Throw them on pizza when it comes out of the oven. The heat wilts them just enough while keeping some crunch. They add a fresh taste that balances out heavy cheese and meat.

Toss them into stir-fries during the last 30 seconds of cooking. Give everything a quick mix. The greens soak up the sauce flavors but stay somewhat crispy.

Mixing Them Into Grains

Fold microgreens into warm grain bowls or risotto right before serving. They wilt a little from the heat. This method works great for quinoa bowls, rice dishes, and couscous.

Try them on warm breakfast grains too. Oatmeal, savory porridge, or breakfast bowls all work. The mix of warm and cool temperatures makes things more interesting.

Making Sauces and Spreads

You can turn microgreens into tasty spreads and pesto. Blend them with nuts, garlic, olive oil, and cheese. This uses up more greens at once and creates strong flavors.

Basic microgreen pesto needs:

• Two cups of packed microgreens

• Half cup nuts (pine nuts, walnuts, or almonds)

• Two garlic cloves

• Half cup of olive oil

• Quarter cup grated cheese

• Salt and pepper

Throw everything in a food processor and blend until smooth. Add more oil if it's too thick. Use it on pasta, sandwiches, or as a veggie dip.

You can also chop microgreens and mix them into hummus, butter, or cream cheese. These spreads keep in the fridge for several days.

Keeping Your Microgreens Fresh

Store microgreens in their original container if you can. Most come in plastic containers that control moisture and air flow just right.

Keep them in the coldest spot in your fridge. That's usually the back. Don't wash them until you're ready to use them. Extra water makes them go bad faster.

If yours came in a bag, move them to a container with a lid. Put a dry paper towel on top to soak up moisture. Switch out the towel when it gets damp.

Check your greens every day. Pull out any yellow or slimy leaves. This stops the bad stuff from spreading. Most types stay good for five to seven days if you store them properly.

Matching Microgreens With Your Food

Different microgreens have different flavors. Picking the right ones for your food makes everything taste better.

Mild microgreens like sunflower and pea shoots go with delicate foods. Use them on fish, light salads, and breakfast stuff. They won't cover up subtle flavors.

Spicy ones like radish, mustard, and arugula cut through fatty foods. Try them with cheese, avocado, salmon, or creamy dressings. They add brightness.

Sweet microgreens like beet and carrot work in savory and sweet dishes. Add them to fruit salads or use them on desserts. Their natural sweetness pairs well with sour ingredients too.

Starting Your Morning With Greens

Breakfast gives you lots of chances to add microgreens. Mix a handful into scrambled eggs during the last minute of cooking. They add nutrition without changing the taste much.

Put them on your morning toast or bagel with cream cheese. They give you crunch and freshness. Smoked salmon pairs really well with most types.

Breakfast burritos and breakfast bowls both get better with microgreens. Layer them in or pile them on top. They bring color and health benefits to big morning meals.

Even sweet breakfast foods work with some varieties. Try mild pea shoots on a yogurt parfait. Add a few to your fruit bowl for something different.

Ready to Try Fresh Microgreens?

Now you know how to eat microgreens in lots of different ways. These tiny greens give you big nutrition and flavor without needing fancy recipes. Start simple with salads and sandwiches. Then get creative once you're comfortable.

Fresh microgreens from local farms taste better and last longer than shipped ones. Grace Harbor Farms grows top-quality microgreens right here in Western Washington. We use sustainable farming methods and harvest everything fresh. Our microgreens get to stores within hours of being cut.

You can find our microgreens at over 100 locations across Western Washington. Look for them at natural food co-ops, premium grocery stores, and specialty markets. Check our website to find the closest store and start enjoying these nutritious greens in your meals today.