Mango Ras With Pita Bread
Ingredients (serves 4)
2 Alfonso mangoes (or other Indian mango varieties)
80 ml low fat or regular milk
1/3 tsp ginger powder
Handful of Amaranthus Red microgreensPita Bread
1. Soak the mangoes in cold water for 2-3 hours.
Mango & Strawberry Salad With Broccoli Microgreens
This refreshing salad is a great option if you're looking for something light for lunch. Use a simple salad dressing like the recipe below or substitute with extra virgin olive oil, lemon juice, salt.
1 fresh mango (cut into quarters, discard seed)
4 strawberries (cut into halves)
Cup of Fresh Broccoli microgreens
3 green olives (whole or halved)
1 tbsp cherry wine
1 tsp lemon brine
Dash of celery salt
In a serving plate, place the broccoli microgreens, strawberry, mango, and olives. Mix the ingredients for the dressing in a small container and pour over the salad. Mix and serve immediately.
Light Open Goat Cheese Sandwich With Pea Shoots
Pea shoots are so tender and sweet with the flavour of freshly shelled peas. They are great in salads, as a garnish, or in this tartine recipe below.
1 freshly baked baguette
150g soft-ripened goat cheese (if goat cheese is too strong for you, replace with cream or marcarpone cheese)
1/2 cup walnuts
1/4 cup fresh mint leaves
Sea salt and freshly ground black pepper
Extra virgin olive oil
1 bunch fresh pea shootsHeat the baguette briefly in a hot oven until crisp and slice in half lengthwise. Spread generously with the goat cheese. Chop the walnuts and mint together, add a pinch of salt and pepper and sprinkle lightly on top of the cheese. Drizzle lightly with olive oil and top with the pea shoots. Slice on the diagonal and serve.
Radish & Sprout Salad (Serves 2)
4 radishes, sliced thin
2 small carrots, peeled and thinly sliced
1 cup shelled edamame beans
3 cups sprouts, washed and dried (radish, alfalfa, sunflower, or any other varieties)
1 tblsp fresh cilantro leaves
1 tblsp fresh parsley leaves (optional)
1 1/2 tsp cumin seeds, toasted and ground
1 small clove garlic, pressed
1 tblsp apple cider vinegar
2 tblsps extra virgin olive oil
Salt and freshly ground pepper
Place the vegetables, edamame, sprouts, and herbs in a large bowl.
For the dressing: Toast the cumin seed in a hot skillet for 1-2 minutes, until fragrant then grind using a mortar and pestle or spice grinder under finely ground. Place in a small bowl, adding the garlic, vinegar and oil. Whisk, adding salt and pepper to taste.
Toss the salad with the dressing and serve.
NOTES: Use any combination of sprouts and herbs you wish. This salad travels well, the sprouts stay crisp - nice for a work day lunch
Recipe courtesy of: Bijouxs
Vegetarian Samosa Shepherd's Pie
Shepherd's pies are typically lamb or meat based. For a change, try this veg-friendly version.
700 grams potatoes (use washed Indonesian potatoes for best flavour)
2/3 cup evaporated milk
1 tbsp coconut or goundnut 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
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.
Recipe courtesy of 101cookbooks.
Dhal With Fenugreek Microgreens
This is a mild dhal recipe best eaten with naan or our all time favourite, prata! Topping a sprinkling of fenugreek microgreens just before serving will give it a wonderful flavour with every mouthful and of course, we shouldn’t forget the additional nutritional value it adds.
1 cup toor dhal
1 inch or 30g ginger (julienned)
2 cloves minced garlic
2 dried chillies
1 sprig curry leaves (remove the stem)
1/4 tsp turmeric powder
2 cups water (500ml)
Salt to taste
15-20 g fenugreek microgreens
2 tbsp butter or ghee
1 tsp mustard seeds
1 tsp cumin seeds
1 onion (sliced)
4 green chillies (seeded and sliced)
3 tomatoes (cut into small cubes)
Soak the dhal for 1-2 hours.
When ready to cook, drain water and rinse in a colander.
Place dhal in a pot and add ginger, garlic, dried chillies, curry leaves, ground turmeric, water. Bring to boil. Season with salt, reduce heat and let it simmer for 20 minutes or until dhal is soft. Remove from heat.
Using a hand blender, pulse dhal several times to desired consistency.
In a fry pan, heat butter. Add mustard seeds. Wait for mustard seeds to crackle, then add cumin seeds and onion. Fry until the onion is slightly browned. Add the green chillies and tomatoes and cook for another 2-3 minutes.
Transfer fried ingredients to the pot with cooked dhal. Place the pot back on stove and cook for another 15 minutes. Turn off heat.
Sprinkle fenugreek microgreens on top just before serving.
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. Here, we offer a couple of recipes to help you improve the taste.
Recipe 1 - Ingredients
30 grams wheatgrass
1 medium to small apple
1 to 2 large oranges
Recipe 2 - Ingredients
30 grams wheatgrass
1 to 1½ cups pineapple chunks
small piece of ginger
Wash the fruits well. Peel the fruits and cut them as desired.
If you have grown your own wheatgrass, harvest and give them a rinse.
Add all the ingredients to a blender jar and run the blender.
Pass the blended juice through a strainer.
Sunflower shoots + a mix of kale, red cabbage, and broccoli provides the perfect amount of greens to make this smoothie all week long!
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
lemon juice, to taste
1/2 cup water
Place above ingredients in the order indicated above. Add water to help with blending. Enjoy!
We love this twist on the traditional pesto recipe. Make this healthier version using your home grown, organic microgreens in place of basil.
1 cup microgreens (pea and basil microgreens make a good combination)
1/4 cup pine nuts, lightly toasted
1/2 cup finely grated Parmesan cheese
1/3 cup extra-virgin olive oil
Salt to taste
Pulse pine nuts in a food processor until they're completely broken down. Add olive oil and garlic and pulse until garlic is finely chopped. Add microgreens to the food processor until it mixes with the oil. Pour pesto base into a bowl and add grated cheese and salt. Stir to combine, then taste and adjust seasoning as needed. Add the pesto sauce to your favourite pasta.
TIP: If you're making this in smaller amounts, use a mortar & pestle to ground the ingredients. The coarseness produced by pounding, rather then pulsing, is so much more flavourful.
Use a mortar & pestle to grind ingredients if you're making small amounts
Mixed Microgreens Salad
An easy, refreshing, and nutritious salad recipe perfect for a light lunch!
1 cup of mixed microgreens
Half avocado, peeled and cubed
1 tbsp grated carrot
1 tbsp roasted pine nuts or almonds (if pine nuts are not available)
1/2 peeled Mandarin or regular orange (cube size)
1 tbsp extra virgin olive oil
1 tbsp fresh orange juice
1 tsp lime juice
Half tsp mustard
Salt and pepper to taste
If you are harvesting the microgreens from your garden, pick them fresh when preparing this. Place them in a bowl and add the rest of the salad ingredients. Mix the vinaigrette ingredients well and pour over the salad. Gently mix with your hands. Sprinkle roasted pine nuts or almonds.
Watermelon With Microgreens Salad
Thanks to Cookery Magic for this recipe.
This recipe serves 2.
It is excellent as a starter on a hot afternoon and takes no more then 5 minutes to prepare and plate. We recommend using a microgreen with a hot, sharp taste such as mustard or radish to compliment the sweetness of the watermelon, and salty taste of the feta.
Handful of microgreens (preferably radish or mustard)
1 rectangular slice of watermelon about 150g (cut in cubes, about 1" thick)
2 tbsp of chopped almonds (replace with any other type of nuts if almonds are not available)
20g feta cheese (crumbled)
1 1/2 tbsp Good quality extra virgin olive oil
1 tbsp Good quality balsamic vinegar
Salt to taste
If you are harvesting the microgreens from your garden, pick them fresh when preparing this.
Plate your watermelon. Sprinkle the feta cheese, followed by almonds, onto the watermelon. Sprinkle the extra virgin olive oil and balsamic vinegar onto the preparation. Top it with the microgreens. Add (or not) salt to taste.
Microgreen Spring Salad With Carrot Ginger Dressing
This recipe serves 4. It was created by chefs from The Big Sur Bakery in California.
2 tblsps salt
1 handful pea shoot microgreens
1/2 cup fava beans, blanched
4 carrots, small diced, blanched
1 handful Pak Choi microgreens
1 handful Wasabi Mustard microgreens
1 pinch amaranth microgreens
4 radishes, sliced into thin coins
1 cup peas, blanched
Salt & pepper to taste
1-inch ginger, peeled and sliced into coins
1/4 cup rice wine vinegar
1/2 cup water
1 tblsp soy sauce
1 tblsp mayonnaise
Kosher salt & freshly ground black pepper to taste
Prepare an ice water bath by filling a large bowl halfway with water and put about 2 dozen ice cubes in it. Set aside.
Bring about 4 liters of water to a boil in a large pot.
Add salt, and then blanch the peas until they're bright green and tender, about 3 minutes. Remove immediately from boiling water with a slotted spoon and place in ice water bath to cool for 2 minutes (the ice water will stop the peas from overcooking and help them retain their colour). Remove from water bath and set aside.
Repeat the blanching process with the fava beans and carrots. Reserve the peas, beans, and 1/2 cup diced carrot to garnish the salad.
Place the microgreens radishes, carrots, peas, and fava beans in a bowl and season lightly with salt and pepper.
To Make The Dressing
Fill a small pot with cold water. Add the ginger and bring to a rapid boil. Strain out the water and repeat 2 more times.
Place the ginger, 1/2 cup reserved carrots, rice wine vinegar, and water in a blender and blend until smooth. Remove from the blender and place in a bowl, Whisk in the soy sauce and mayonnaise. Check the seasoning and add salt and pepper if necessary.
To plate, gently toss the salad with just enough dressing to lightly coat the greens and vegetables. Season with salt and pepper to taste. Drizzle some dressing on a platter and place the salad on top.