Tuna Asparagus Salad With Microgreens

Ingredients

  • 5 ounces Asparagus Spears green or white
  • 5 ounces Tuna about 1 can drained
  • 2 piece Tomatoes quartered
  • 2 piece Boiled Eggs quartered
  • Microgreens optional, *see Notes

For the Vinaigrette Dressing

  • 1/8 cup Lemon Juice
  • 1/4 Teaspoon Salt
  • 1/8 Teaspoon Black Pepper
  • 2 Teaspoon Original Dijon Mustard
  • 4 Tablespoon Olive Oil extra virgin

Instructions

  • Bring some water to boil and place your eggs into the boiling water. Boil for about 6-8 minutes covered or until hard boiled with a yellow yolk in the center. Take through cold water once boiled to stop the cooking process instantly. Peel and keep aside.
  • Rinse your fresh ingredients and keep the quartered tomato and microgreens ready at the side.
  • Trim the fibrous ends off your asparagus. If you use white asparagus, peel as well. Chopp your asparagus into 2 inch long pieces.
  • Keep a pot to boil with water and place your asparagus into the water for about 1-3 minutes. 1 minute for young and thin Asparagus and 3 for very thick spears. The Asparagus will get blanched, which means it will just cook enough to remain crunchy. Keep a bowl with ice water ready and place your blanched asparagus into the ice water to stop the cooking process.
  • Assemble all the salad ingredients, including asparagus, tomato, boiled egg, tuna chunks, and the microgreens and keep in the fridge to cool a bit.
  • Prepare your vinaigrette dressing by mixing together the vinegar, salt and pepper, and dijon mustard. Then add the olive oil and mix or shake into a smooth dressing.
  • Pour the dressing just before serving time over the salad.
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Lemon & Pea Tendril Risotto with Saffron & Microgreens

Ingredients

  • 3 cloves Garlic
  • 2 oz Pea Tendrils
  • 1 Lemon
  • 1 Red Bell Pepper
  • 1 Yellow Onion
  • 1 cup Bomba Rice
  • 3 Tbsps Vegetable Demi-Glace
  • 1 pinch Saffron
  • ⅓ cup Grated Parmesan Cheese
  • 2 Tbsps Butter
  • ¼ cup Microgreens

Instructions

  • 350CALORIES
  • SODIUM 340mg
  • FAT 16g
  • PROTEIN 10g
  • CARBS 44g
  • FIBER 5g

Nutrition

  • 110CALORIES, SODIUM 200mg, FAT 4g, PROTEIN 2g, CARBS 20g, FIBER 5g
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Sugar Snap Peas And Pea MICROGREENS With Ginger-Curry Vinaigrette

For the vinaigrette

  • 1 small shallot – skinned and quartered
  • 1 small garlic clove – skinned
  • 1 teaspoon finely grated fresh ginger root (use a microplane grater)
  • 1 teaspoon Madras curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground cayenne
  • 1/4 teaspoon sea salt or to taste
  • 1 tablespoon aged sherry vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • 5 tablespoons extra virgin olive oil

For the salad

  • 1 tablespoon sea salt for the blanching water
  • 1 1/4 lbs (565 g) sugar snap peas – stem end trimmed
  • 6 medium leaves Boston lettuce
  • 2 oz (55 g) pea microgreens (or trimmed pea sprouts)
  • To make the vinaigrette — Place all ingredients in the bowl of a food processor or blender. Process until very smooth, about 30 seconds. Transfer to a bowl and set aside.
  • To blanch the peas — Fill a large bowl with cold water and several ice cubes. Set aside. Bring 6 quarts of water to a boil. When the water is boiling, add the salt and the sugar snap peas. Blanch the peas for 3 minutes until tender, but still crunchy. Drain and transfer to the ice water bath until cool. Drain on paper towels and set aside.
  • To assemble the salad – Place a lettuce leaf in the center of each plate. Place a few sugar snap peas in the center of the leaf. Top with a small amount of the pea microgreens. Repeat until both peas and microgreens have been used up. Drizzle with the vinaigrette and serve.

Nutrition

  • 160CALORIES, SODIUM 1280mg, FAT 11g, PROTEIN 4g, CARBS 12g, FIBER 3g
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Asparagus, Tomato, & Microgreen Salads

Ingredients list salad

  • 1/2 lb asparagus (this is usually 1/2 of 1 bunch)
  • 2 small roma tomato, diced
  • 4 cups (~ 4 ounces) microgreens
  • 1/2 cup (~ 2 ounces) slivered almonds, toasted

Ingredient List Dressing

  • 1 medium Grapefruit, zested & juiced
  • 2 Tbsp e.v. olive oil
  • 2 Tbsp parsley stem, sliced
  • pinch sea salt
  • pinch black pepper

Instructions

  • Preheat oven to 350F. Line a baking sheet with parchment paper or aluminum foil and bake almonds ~ 6-8 minutes or until fragrant and very lightly browned. Remove from pan to cool.
  • Make the vinaigrette. Zest and juice the grapefruit and toss both in small bowl. Add sliced parsley stems and whisk in the oil. Add sea salt and pepper to taste.
  • Bring a pot of water to a boil. Blanch asparagus ~ 2 minutes (until tender but still a bit crisp), strain, and place in a bowl of ice water. You want them to retain a little crunch and bring out their vibrant color. Strain and dry quickly with a paper towel. Slice the asparagus in 1″ pieces and add to bowl. Dice tomatoes, add to asparagus, and toss with vinaigrette.
  • In a separate bowl, toss the microgreens with the vinaigrette and place on plates. Add the asparagus and tomatoes mixture and top with toasted almonds. Add sea salt to taste.

Nutrition

  • 110CALORIES, SODIUM 50mg, FAT 8g, PROTEIN 3g, CARBS 8g,FIBER 3g
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Seared Halibut With Microgreens Salad

Ingredients

  • 2 kiwi, peeled and diced
  • 1/4 English cucumber, diced
  • 3 cups fresh strawberries, halved through the stem and thinly sliced
  • Juice 1/2 lemon
  • 1 tbsp olive oil
  • Pinch each sea salt and fresh ground black pepper, plus additional to taste
  • 4 6-oz skinless halibut steaks, pin bones removed
  • 1/4 tsp ground cinnamon
  • 1/8 tsp ground cayenne pepper
  • Olive oil cooking spray
  • 1/3 loosely packed cup torn fresh basil leaves
  • 1/3 loosely packed cup torn fresh mint leaves
  • 6 cups assorted microgreens

Instructions

  • In a large bowl, combine kiwi, cucumber, strawberries, lemon juice, oil, salt and black pepper, to taste. Cover and set aside.
  • Season halibut on all sides with cinnamon, cayenne and pinch each salt and black pepper, gently rubbing spices into fish. Heat a large, nonstick skillet on medium-high and mist with cooking spray. Add halibut and cook, turning once, for 4 minutes per side, just until flaky and opaque throughout. Remove from heat, cover skillet and set aside.
  • Add basil and mint to kiwi mixture and toss to combine. To serve, divide microgreens among serving plates. Top with halibut and kiwi mixture, dividing evenly.

Nutrition

  • 110CALORIES, SODIUM 200mg, FAT 4g, PROTEIN 2g, CARBS 20g, FIBER 5g
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Cold Smoked Salmon Sandwiches With Microgreens

Ingredients

  • 6 slices soft wheat meal sandwich bread
  • 100g cold smoked salmon
  • 12-14 thin slices cucumber
  • 3 small handfuls microgreens, cress or rocket

Instructions

  • Spread each slice of bread on one side with butter or mayonnaise.
  • Divide the salmon, cucumber and greens between 3 bread slices.
  • Season, then place bread lids on top. To remove crusts, stack sandwiches on top of one another and cut through all layers at the same time. Cut into 4 diagonally or into slices of your imagination.

Nutrition

  • 130CALORIES, SODIUM 760mg, FAT 2g,PROTEIN 8g, CARBS 21g, FIBER 1g
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Roasted Broccoli Microgreen Soup

Ingredients

  • 1 head broccoli, cut into small florets
  • 1 large yellow onion, sliced into 1 in (2.5 cm) wedges
  • 4 whole garlic cloves, peeled
  • 1 Tbsp (15 mL) grapeseed 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
  • 3 oz 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
  • 2 Tbsp (30 mL) extra-virgin olive oil

Instructions

  • 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.
  • 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. Serve soup garnished with additional microgreens and feta, sunflower seeds, and a drizzle of oil.

Nutrition

  • 210CALORIES, SODIUM 940mg, FAT 12g, PROTEIN 9g, CARBS 20g, FIBER 4g
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Microgreens Salad With Crispy Enoki Mushrooms

Ingredients

For the Salad

  • 3-4 oz microgreens
  • 1/2 cup julienned carrots (about half a medium or large carrot)
  • 4.5 oz enoki mushrooms (with end part removed)
  • 1/3 cup cornstarch
  • 1/4 teaspoon salt
  • cooking oil for frying

For the Lemon Vinaigrette

  • 1 tablespoon lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1/2 teaspoon minced shallots
  • 1/4 teaspoon salt (or to taste)
  • freshly cracked black pepper

Instructions

  • In a mixing bowl or shallow plate, toss together microgreens and julienned carrots, set aside. Add all ingredients for the lemon vinaigrette to a small jar/container with a secure lid, put on the lid and shake well to combine. You can also put lemon juice, minced shallots, salt and pepper in a small mixing bowl and slowly drizzle extra virgin olive oil into the bowl while whisking to make the vinaigrette.
  • In a shallow plate, combine cornstarch with 1/4 teaspoon of salt. Separate enoki mushrooms at the base and lightly dredge them with cornstarch.
  • Place a frying pan over medium heat. Once the pan is hot, add cooking oil. When the oil is hot, shake off excess cornstarch from some enoki mushrooms and drop them into the pan. Fry until the bottom is light golden, flip and fry the other side until golden and crispy. Work in batches to avoid overcrowding the pan. Place fried enoki mushrooms on paper towel to absorb excess oil.
  • Toss the microgreens and carrots with the lemon vinaigrette. Transfer to serving plates and top with crispy fried enoki mushrooms.

Nutrition

  • Calories: 210kcal | Carbohydrates: 19g | Protein: 2g | Fat: 14g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 406mg | Potassium: 243mg | Fiber: 2g | Sugar: 1g | Vitamin A: 3610IU | Vitamin C: 5.5mg | Calcium: 16mg | Iron: 1mg
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Mushroom Omelette With Microgreens

Ingredients

  • 1 teaspoon butter
  • 3 eggs
  • 1 tablespoon olive oil
  • 1 handful fresh microgreens plus more for garnsih
  • 1/4 lb 110 g edible mushrooms
  • salt and pepper to taste

Instructions

    • Heat grill to medium high.
    • Brush mushroom with olive oil and grill, turning every couple of minutes, for 4-5 minutes. Allow to cool, chop coarsely and set aside.
    • In large skillet, heat butter over medium-high heat.
    • Whisk eggs, salt, and pepper in a bowl and add to skillet; cook, stirring occasionally, until large curds form, 3-4 minutes, then gently stir until eggs are almost set.
    • Using a rubber spatula, pat eggs into an even layer.
    • Add microgreens and musrhooms to top of one half of omelette.
    • Slide half the omelette onto a plate and using spatula, fold remaining omelet over the filling; garnish with additional micrgreensl.

Nutrition

  • 110CALORIES, SODIUM 260mg, FAT 8g, PROTEIN 6g, CARBS 3g, FIBER <1g
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Microgreens Salad With Roasted Chicks

Ingredients

  • 1 head Romaine lettuce
  • 1 pkg microgreens
  • 6 radishes, halved or sliced

Lime dressing

  • 2 Tbsp lime juice
  • 1/8 tsp dry mustard powder
  • 1/4 tsp salt
  • 4 Tbsp olive oil
  • coarse sea salt, to taste
  • black pepper, to taste
  • Parmesan shavings, for garnish
  • roasted chickpeas, for garnish

Directions

  • Trim the romaine back to the lighter colored leaves (or use romaine heart). Chop finely.
  • Place the romaine, microgreens and radishes into a serving bowl and reserve in the refrigerator until ready to serve.
  • Whisk together the lime dressing ingredients, cover and refrigerate until ready to serve.
  • At the last moment before serving, toss the salad lightly with lime dressing, sprinkle with sea salt and fresh ground black pepper. Sprinkle with shaved Parmesan cheese and roasted chickpeas. Enjoy!

Nutrition

  • 170CALORIES, SODIUM 420mg, FAT 15g, PROTEIN 3g, CARBS 7g, FIBER 4g
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