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Last week we learned how to grow and sprout micro-vegetables. It is full of vitamins, minerals and phytochemicals and is particularly easy to digest because carbohydrates, proteins and fats are broken down into their individual components. Some studies have stated that the nutritional value of microgreens is four to forty times higher than their mature versions. For example, if you've been to a fine dining restaurant in the past twenty years , you'll see that microgreens are an essential part of a fine dining arsenal these days. Oh the ant-sized leaves carefully placed on top of the dish. The funny thing about it is that we can grow it cheaply at home.
For the home cook, microgreens are a fun and simple way to add some color to your casual dishes or take your dinner to a more sophisticated level. So stay with me to create 10 simple microgreens and sprouts dishes today! 1. Tuna-stuffed avocado with radish sprouts Half an onion cut into cubes. Soak alfalfa sprouts in water to wash off the seed pods. Drain liquid from canned tuna. Add 2 tablespoons mayonnaise, 1 tablespoon Dijon mustard, 2 teaspoons lemon juice. Season to taste with salt and pepper. Mix it well. His name is Jiji;) Garnish with chia or black sesame seeds. 2. Microgreen Summer Rolls Add 3 tablespoons peanut butter, 1 tablespoon soy sauce, 1-2 tablespoons maple syrup, 1 teaspoon ground ginger.
Add chili powder to taste. 1/4 cup of water. 1 tablespoon lemon juice. If the mixture is too runny, add more peanut butter, if it's too thick, add more water! Mix by hand or use a stick blender. Garnish the sauce with white sesame seeds. Like all types of summer rolls, you can use any ingredients you like. This time I simply used different types of microgreens and sprouts, cucumber, carrot and mango. It tastes amazing with peanut sauce. 3. Braised tofu with alfalfa sprouts Pat the tofu dry and then cut it into 1.5 cm thick pieces. Sprinkle with salt and let it sit for 5 minutes.
Finely chop half an onion. 2 minced garlic cloves. 3 tbsp soy sauce. 1 tbsp mirin (optional). A touch of sesame oil 1/2 tablespoon of sugar (more or less) 1 tablespoon of white sesame seeds. A pinch of chili powder. 3/4 cup of water. Sauté the tofu for 3-4 minutes on each side or until golden. Pour in the sauce and simmer the tofu for 10 minutes until soft. Cook uncovered for another 5 minutes to thicken the sauce. Add the eggs and cover until the egg whites are cooked and the yolk is still slightly runny (2-3 minutes). Add sprouts and eat with hot rice. This is the perfect lunch for me;) 4.
Smoky cheese sandwiches with mixed microgreens 1 cup cheddar, 1 cup parmesan, 1 teaspoon paprika. Mix well and divide into 1 tablespoon portions on a baking sheet. Choose the upper and lower heat and bake for 7-8 minutes at 190 ° C. Be sure to check it often to prevent burning of cheese. Drain it on paper towels to get rid of extraneous oil and let it cool. Curl it by hand if you want to make different shapes ^^ Add microgreens and sprouts. Serve with sour cream or guacamole. A 'healthy' afternoon snack ^ ^ 5. Sweet potato toast with mixed microgreens Wash one sweet potato thoroughly. Cut into 1 cm thick slices. Sprinkle olive oil, salt, pepper, cinnamon powder, garlic powder or any other spice. Bake for 15-20 minutes at 225 ° C. Spread hummus or peanut butter on the slices. Put avocado slices and sprouts on top. Add maple syrup or honey.
6. Wheatgrass smoothie 1 Ripe banana 1/2 apple 50gr baby spinach. A handful of wheatgrass sprouts. 1/3 cup water or milk. 7. Kimchi soup with mung bean sprouts Saute half a shallot, stir-fry chopped kimchi with a pinch of sugar. Add water and a few teaspoons of kimchi marinade. Bring to a boil and season to taste. Add mung bean sprouts and turn off the stove. Let it sit for 1 minute before pouring the soup into the bowl. Garnish with spring onions and serve with white rice. 8. Roasted cauliflower salad with mixed microgreens Cut 2 small cauliflowers into small pieces. Sauté it in coconut oil. Bake for 20-25 minutes at 200 ° C. In the meantime we make yogurt sauce, or you can eat it with the sauce you want: D For the yogurt sauce you need 3 tablespoons of plain yogurt, 1 tablespoon of lemon juice, 1 tablespoon of olive oil / Add salt, sugar and pepper to taste.
I often mix with 1 teaspoon of mustard. Stir occasionally to cook the cauliflower evenly. 9. Egg rolls with alfalfa sprouts I think us Asians know how to cook this dish just by hearing its name;)) It's super simple. Also an effective way to get Alexia to love eating vegetables. 10. Beef stir-fry with green peas and microgreens Marinate 100 grams of beef fillet with 1 tablespoon of oyster sauce, a pinch of salt and sugar, pepper and olive oil. I often add baking soda to the marinade because it makes the beef more tender. Mix well and let it sit for 15 minutes. First turn off the heat, then add the sprouts and mix well. What is your favorite dish? Let me know in the comment ^^.
