You probably won’t find many cooking instructions for eating microgreens online, but luckily they’re easy to follow. Microgreens are packed with vitamins, minerals and other nutritious nutrients. They have just as much vitamin C as ordinary oranges and just a little less than strawberries.
To cook, simply slice them crosswise and then flatten them with your hand so that they are flat. Place them on a tray in the oven or use a cookie sheet directly on the heat. Once you remove them from the oven, they should be warm and ready to be used.
Kale is a perfect choice because it has many of the same nutrients as microgreens. For example, kale has almost twice as much vitamin C as does microgreens. Kale is also rich in other nutrients, including beta carotene, iron, magnesium, niacin and several other types of antioxidants. All of these nutrients are important for our health and can help prevent cardiovascular disease. Cook kale or eat it raw and you’ll get all of those nutrients and more.
As for other ways to cook, frying and baking are perfectly acceptable ways to prepare microgreens. They can be incorporated into any number of different meals, from salads to main courses, pasta dishes, stews and soups. They are easy to incorporate into your cooking too, since they come in a wide variety of flavors. You can make a delicious spinach and cheese pasta sauce using microgreens, or make an impressive vegetarian pasta sauce by combining kale with tomatoes, garlic, dill and olive oil. Your kids will love the way it tastes and will likely ask for seconds.
If you don’t want to cut open microgreens to cook them, another excellent way to cook these little gems is to steam or bake them. Steam or bake your microgreens until tender enough to eat, but not crisp enough to crisp them completely. Microgreens retain a great deal of their vitamins and other beneficial nutrients when cooking like this, so it’s easy to overindulge. Cooked microgreens can be added to salads, pasta dishes, stir fries, vegetable dishes and even to a protein drink. To top off your meal, serve it with some freshly minced fresh balsamic vinegar.
The easiest way to cook microgreens is with a pressure cooker. Choose a medium size pan, add about two cups of water and put in about one pound of microgreens. Cover and set the lid, and set the timer for approximately one hour. That’s as long as you want to cook your microgreens. When they are tender but not mushy, take them from the heat and put them in a food processor or pureed vegetable and mash them up. Then, return them to the heat, add the chopped up vegetables and cooked microgreens and mash again until they are pureed.
When you cook kale microgreens, you will receive many health benefits. Not only will you get more nutrients that you normally would by eating it the typical way, but you’ll also have a great tasting meal! If you make microgreens in a regular blender or processor, add some minced kale to give it flavor. You can eat it plain, with or without any additional ingredients. However, to receive the maximum amount of nutrients, pureed kale can be a great snack or a healthy addition to a dinner plate.