5 Microgreens Recipes Full of Health Benefits

Microgreens are small plants that you can grow at home and that bring a concentration of nutrients and aromas from the garden to your recipes.

1. Basil and Orange Crème Brûlée

Ingredients for 4 servings:

  • 500 g of rice drink
  • 45 g of white rice
  • 50 g of sugar (or xylitol)
  • ½ orange skin
  • 1 pinch of salt
  • 25 leaves of basil
  • Mineral water with baking
  • Ice
  • 4 orange supremas
  • Micro basil

Preparation:

It will take you a little over half an hour.

  • Blanch the basil leaves in boiling water with bicarbonate to preserve and enhance the chlorophyll. Break the cooking in ice water immediately. Dry them and reserve them.
  • Combine rice, sugar and boiling rice drink with a pinch of salt. As soon as it breaks to boil, reduce heat and cook 20 minutes, stirring occasionally so that the rice releases the starch.
  • Then let the rice temper and grind it together with the orange peel and the basil. Strain it and reserve this cream in the fridge.
  • Once it’s cold, serve it in bowls. Finish with orange pieces and micro basil.
  • This cream works very well as a sweet sauce accompanied by vanilla ice cream, brownies or other delicacies.

2. Peas And Micro Peas In Seaweed And Green Tea Nage

Ingredients for 4 people:

  • 350 g of fresh peas
  • 25 g of micro peas

For the kombu and boletus stock:

  • 25 g dry kombu seaweed
  • 10 g of boletus powder
  • 200 g of mineral water
  • Salt

For the green tea:

  • 500 g of mineral water
  • 18 g of salt
  • 20 g sencha tea
  • 2.5 g of soy lecithin

Preparation:

It will take about 40 minutes.

  • Put the water in a saucepan with the algae, the powder of boletus and salt. Bring to 100 ° C and infuse uncovered for 30 minutes. Strain and reserve.
  • Also infuse sencha tea, strain it and let it cool.
  • In a pan, saute the peas briefly and wet with the broth. Allow to reduce 5 minutes.
  • Meanwhile, mix the tea with lecithin and mount the air with a turmix until you get a cloud-like texture. Let it stand for 2 minutes.
  • As soon as the peas are ready, serve them with their broth and add the raw microgreens. Finish with the tea air.

3. Broccoli Couscous With Vegetables And Microgreens

Ingredients for 4 people:

  • 500 g of broccoli (without stem)
  • 100 g of concassé tomato (peeled and ginned)
  • 50 g of carrot
  • 50 g of cucumber (without seeds and partially peeled)
  • 30 g kalamata olives (pitted)
  • 30 g of purple onion
  • 20 g of sweet corn
  • Microgreens of garlic, borage and broccoli
  • Water
  • Salt
  • Baking soda
  • Ice

For marinating:

  • 100 g of olive oil of first cold pressure
  • 15 g of raisins
  • 2 g of cumin seeds
  • 3 g of star anise
  • 1 cinnamon stick
  • 1 piece of orange peel
  • 1 branch of fresh rosemary
  • 10 g of fresh mint leaves

Preparation:

It will take you around a quarter of an hour (plus cooling time).

  • To prepare the couscous, wash the broccoli and cut it into flowers. Dry it and crush it in the blender or processor. Blanch it for about 30 seconds in boiling salted water with a bicarbonate tip.
  • Go immediately to a salt water bath with ice to break the cooking. Strain and dry it on kitchen paper. Reserve it
  • For marinating, put oil in a saucepan with all the ingredients except fresh mint. Heat at 80 ° C (without boiling), cover and let it infuse until it cools. Strain, recover the raisins and reserve it.
  • Crush the fresh mint with the oil to obtain a green dressing (add mint to your taste).
  • Cut the vegetables into 3 x 3 cm homogeneous cubes.
  • Mix them with the couscous and add peppermint oil. Mix well and leave in the fridge for at least 2 hours (the longer, the more flavor you will have).
  • Add the couscous marinated with vegetables and finish with the microgreens to your liking.

4. Steamy Leeks with Mustard Textures

Ingredients for 4 people:

  • 4 leeks (white part)
  • Micromostaza
  • Mineral water
  • 1 piece of ginger
  • Lime leather
  • Olive oil
  • Salt and pepper

For the mustard and coconut sauce:

  • 40 g of coconut butter
  • 150 g of rice drink
  • 50 g of finely chopped shallot
  • 30 g of Dijon mustard
  • Salt and pepper

For mustard mayonnaise:

  • 100 g of soy milk
  • 200 g of vegetable oil
  • Half lemon juice
  • Green mustard (or Dijon)
  • Salt and pepper

Preparation:

You need about 25 minutes.

  • Emulsify the ingredients of the mayonnaise in an American glass, curdle with the lemon and reserve in a bottle in the fridge.
  • Cut the leeks, paint them with oil and salt. In the steamer, cook them with water, ginger and lime for 10 minutes.
  • Meanwhile, prepare the sauce. Cook the shallot with salt and pepper in the rice drink for about 5 minutes. Add coconut butter and mustard, and grind very fine.
  • Pour the sauce over the hot leek and add some mayonnaise and microgreens.
  • Optionally, you can decorate with a previously prepared mustard earth (put 50 g of old mustard in the dehydrator 16 hours and crush).

5. Microgreens Rolls with Cashew Nut Spread

Ingredients for 4 people:

  • 8 rice wafers
  • 250 g of water
  • 150 g of sparkling water

For the filling:

  • 200 g of watercress
  • 20 g of garlic microgreens
  • 20 g of daikon turnip microgreens
  • 20 g of parsley microgreens
  • 20 g of carrot microgreens
  • 20 g of chili microgreens
  • Salt and pepper

For the cashew spread:

  • 400 g of raw cashew nuts
  • 20 g of nutritional yeast
  • ½ lemon juice
  • 1 garlic
  • Olive oil
  • 260 g of seaweed broth (or mineral water)
  • Salt and pepper

Preparation:

It will be ready in just over 20 minutes.

  • Mix both waters and entíbialas. Dip the rice wafers one by one for 30 seconds to soften them and place them on trays with clean kitchen rags.
  • Mix all the sprouts of the filling and salt and pepper to taste.
  • Fill the wafers with them and close them with a fold.
  • Reserve them later in the fridge.
  • To prepare the cream cheese, soak the cashews for 10 minutes to soften. Wash them well and mix them with the rest of the ingredients in the blender. Grind everything adding the broth (or water), until you get a smooth and creamy sauce.
  • Put on salt and pepper, and reserve in a bowl.
  • Serve the rolls with sauce on the side to make a dipear.

With the microgreens, your health wins.

The seedlings add aromatic complexity to the dishes and provide bioactive compounds capable of improving some body functions and thus health.

Professor Qin Wang, from the University of Maryland, analyzed the nutritional load (vitamin C, E, K and beta carotene) of 25 different microgreens (coriander, celery, red cabbage…), and concluded that they had between 4 and 40 times more nutrients than their mature counterparts.

It has also been discovered that they make legumes more digestible, since they reduce the level of antinutrients, contribute to the transformation and digestion of oligosaccharides, and increase the nutritional bioavailability.

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