This Week's Vegetable Box Feature: Broccoli Microgreens!

Did you know?

• They are the young seedlings of the broccoli plant, a Brassicaceae family member
• They are ready to harvest within 6-10 days of planting 
• These greens might be tiny but pack a powerful punch when it comes to nutrition: vitamins A, B, C, E, and K, calcium, magnesium, phosphorous, iron, copper, & zinc
• The chemical composition of a microgreen differs considerably from that of the mature form & so do their nutrition
• They may contain up to 9 times the concentration of nutrients compared to the mature vegetables

 

Fun Fact: Although harvested from the same family, broccoli microgreens do not taste anything like their adult counterparts. While older broccolis have a sharp and bitter taste that’s not at all appealing to some people, broccoli microgreens have a pleasant flavor that’s slightly sweet and nutty.

 

Where to store them?

Use an airtight container to store your microgreens. They should stay fresh for about 4-5 days of harvesting. Keep them refrigerated until you consume them.

 

How to Use them?

Broccoli microgreens can be consumed raw and cooked. However, eating them raw does provide higher levels of nutrients. Add them to salads, sandwiches or smoothies. They are also great for juicing or use them as a garnish on top of cream-based soups just before serving.

 

Recipes:

 

Broccoli Microgreens and Avocado Bruschetta

Created by: Microgreens World

The broccoli microgreens and avocado spread is a well-balanced snack or quick lunch!

Ingredients:

2 oz Broccoli microgreens

2 slices of date nut bread (or your favourite bread)

½ whole avocado

Salt and pepper

Directions:

1. Cut two slices of old-fashioned date nut bread.

2. Trim the borders to remove the crust. Put aside.

3. Cut each slice in half for four pieces.

4. Cut the avocado in half.

5. Peel the avocado and place it in the small bowl.

6. Use the fork to crush the avocado into a light paste.

7. Add salt and pepper to taste, and mix.

8. Remove and wash a small handful of microgreens.

9. Use the fork to spread the avocado on each slice of bread.

10. Add microgreens on top. Press lightly with the fork.

11. Serve and enjoy.

 

Lemon & Garlic Butter Pasta with Broccoli Microgreens

Created by: Rhiannon Blackaby

A delicious spring meal!

Ingredients:

Pasta Juice of one lemon

Zest of one lemon

1 tablespoon of garlic

2 tablespoons of butter

2-3 handfuls of Broccoli microgreens

Salt, pepper & olive oil

Parmesan

Directions:

1. Cook spaghetti or prepare zucchini noodles.

2. Sauté on a low heat the butter, garlic, lemon zest.

3. Drain pasta, return it to its cooking pot and immediately pour the heated sauce over it, along with the lemon juice and microgreens, drizzle olive oil if needed and add salt and pepper to taste.

4. Use tongs to gently toss the pasta, sauce and microgreens together.

5. Top with grated Parmesan and serve.

 

Microgreens Pesto

Created By: Diana Prince

Microgreens Pesto is a versatile sauce. We like to put it on pasta, but you can use it as a condiment, a salad dressing, on pizza, on pasta, on sandwiches, and side dishes.

Ingredients:

2 cups broccoli Microgreens

2 cups Fresh Kale, Chopped (no stems)

1/4 cup Pepitas (Pumpkin Seeds) unsalted

2 cloves garlic minced

1/2 cup freshly grated Parmesan cheese

3 TBSP lemon juice

1-2 TBSP Red or White Balsamic Vinaigrette

3/4 cup Extra virgin olive oil

1/4 cup chopped onion

Directions:

1. Pulse pepitas in a food processor or blender until finely ground. Set aside.

2. Place Kale, Microgreens, Garlic, Lemon Juice, Vinaigrette, Salt and ½ cup olive oil in blender or food processor. Process till it begins to grind greens up.

3. Drizzling remaining olive oil in as processing.

4. May need to stop and stir with a spatula to process fully. The mixture should be blended but not pureed smooth.

5. When processed to desired consistency, pour into mixing bowl.

6. Stir in Pepitas and Parmesan cheese. Taste pesto. Can add 1-2 tablespoons more vinaigrette if desired.

7. Store in refrigerator. The flavor of the Microgreens Pesto will intensify after 24 hours.

 

 

Pineapple Orange Green Smoothie with Microgreens

Created By: Flavour & Savour

A fresh, sweet-tasting nutritious green smoothie recipe! This pineapple orange green smoothie with microgreens adds both hemp hearts and chia seeds for extra protein and healthy Omega-3's. A healthy breakfast or refreshing post-workout smoothie!

Ingredients:

1 ripe banana, peeled

½ cup fresh pineapple, or one thick slice

1 cup orange juice

2 - 3 cups broccoli microgreens

1 TBSP chia seeds

1 TBSP hemp hearts

1 TBSP collagen powder, optional

4 ice cubes

Directions:

1. Add all ingredients to a blender and blend until smooth.

 

Recipes are curated by Lauren