Breakfast 

Microgreen Omelette with Smoked Salmon & Cream Cheese 

Yields: 1 serving 

Prep time: 5 minutes 

Cook time: 5-7 minutes 

Ingredients: 

2 large eggs 

1 tablespoon milk or cream 

Salt and pepper to taste 

1 teaspoon butter 

1/4 cup chopped onion 

1/4 cup sliced mushrooms 

2 ounces smoked salmon, chopped 

1 tablespoon cream cheese 

1/4 cup mixed microgreens (broccoli, pea shoots, and/or arugula) 

Instructions: 

Whisk together eggs, milk, salt, and pepper. 

Melt butter in a nonstick skillet over medium heat. Add onion and mushrooms and sauté until softened, about 3 minutes. 

Pour egg mixture into the skillet. Cook until the edges begin to set, then gently lift and tilt the pan to allow uncooked egg to flow underneath. 

Sprinkle smoked salmon, cream cheese, and microgreens over one half of the omelette. 

Fold the omelette in half and cook for another minute or two, until the cheese is melted and the filling is heated through. 

Serve immediately. 

Smoothie Bowl with Sunflower & Buckwheat Microgreens 

 Yields: 1 serving 

Prep time: 5 minutes 

Cook time: None 

Ingredients: 

1 cup frozen mixed berries (strawberries, blueberries, raspberries) 

1/2 frozen banana 

1/2 cup spinach 

1/4 cup plain yogurt 

1/4 cup milk or almond milk 

1 tablespoon sunflower microgreens 

1 tablespoon buckwheat microgreens 

Toppings: granola, chia seeds, coconut flakes, fresh fruit 

Instructions: 

Combine all ingredients (except toppings) in a blender and blend until smooth. 

Pour into a bowl and top with your favorite toppings. 

Serve immediately. 

Breakfast Quinoa with Berries & Pea Shoots 

Yields: 2 servings 

Prep time: 5 minutes 

Cook time: 15-20 minutes 

Ingredients: 

1 cup quinoa, rinsed 

2 cups water or milk 

Pinch of salt 

1/4 cup maple syrup 

1 teaspoon vanilla extract 

1 cup mixed berries (strawberries, blueberries, raspberries) 

1/2 cup pea shoots 

Instructions: 

Combine quinoa, water (or milk), and salt in a saucepan. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. 

Stir in maple syrup and vanilla extract. 

Divide quinoa into bowls and top with berries and pea shoots. 

Sweet Potato Hash with Fried Egg & Kale Microgreens 

Yields: 2 servings 

Prep time: 10 minutes 

Cook time: 20 minutes 

Ingredients: 

1 large sweet potato, peeled and diced 

1 tablespoon olive oil 

1/2 onion, chopped 

1/2 red bell pepper, chopped 

1 teaspoon chili powder 

1/2 teaspoon cumin 

Salt and pepper to taste 

2 eggs 

1/4 cup kale microgreens 

Instructions: 

Heat olive oil in a large skillet over medium heat. Add sweet potato, onion, and bell pepper. Cook, stirring occasionally, until sweet potato is tender and slightly browned, about 15 minutes. 

Stir in chili powder, cumin, salt, and pepper. 

While the hash is cooking, fry the eggs to your liking. 

To serve, divide the hash between plates, top with a fried egg, and garnish with kale microgreens. 

Lunch 

Beetroot & Arugula Microgreen Salad with Goat Cheese & Candied Walnuts  

Spicy Kale & Quinoa Salad with Cilantro & Mustard Microgreens 

Yields: 2 servings 

Prep time: 15 minutes 

Cook time: 15-20 minutes (for cooking quinoa) 

Ingredients: 

1 cup quinoa, rinsed 

2 cups water 

5 kale leaves, stems removed and thinly sliced 

1/2 red bell pepper, chopped 

1/4 cup chopped red onion 

1/4 cup cilantro microgreens 

1/4 cup mustard microgreens 

For the dressing:  

1/4 cup olive oil 

2 tablespoons lime juice 

1 tablespoon chopped cilantro 

1 small jalapeño, minced (optional) 

Salt and pepper to taste 

Instructions: 

Cook quinoa according to package directions. 

While quinoa is cooking, massage kale with a pinch of salt until softened. 

In a large bowl, combine cooked quinoa, massaged kale, bell pepper, red onion, cilantromicrogreens, and mustard microgreens. 

Whisk together dressing ingredients in a small bowl. 

Pour dressing over salad and toss to coat. 

Watercress & Citrus Salad with Avocado & Toasted Almonds 

Yields: 2 servings 

Prep time: 15 minutes 

Cook time: None 

Ingredients: 

4 cups watercress microgreens 

1 orange, peeled and segmented 

1 grapefruit, peeled and segmented 

1/4 cup thinly sliced red onion 

1 avocado, diced 

1/4 cup toasted almonds 

For the vinaigrette:  

2 tablespoons olive oil 

2 tablespoons white wine vinegar 

1 teaspoon honey 

Salt and pepper to taste 

Instructions: 

In a large bowl, combine watercress, orange segments, grapefruit segments, red onion, and avocado. 

Whisk together vinaigrette ingredients in a small bowl. 

Pour dressing over salad and toss to coat. 

Top with toasted almonds and serve. 

Caprese Salad with Basil Microgreens & Balsamic Glaze 

Yields: 2 servings 

Prep time: 10 minutes 

Cook time: None 

Ingredients: 

1 pound fresh mozzarella cheese, sliced 

2 large tomatoes, sliced 

1/4 cup basil microgreens 

Balsamic glaze 

Salt and pepper to taste 

Olive oil, for drizzling 

Instructions: 

Arrange mozzarella and tomato slices on a platter, alternating between the two. 

Top with basil microgreens. 

Drizzle with balsamic glaze and olive oil. 

Season with salt and pepper to taste. 

Asian Noodle Salad with Edamame & Mixed Microgreens 

Yields: 2 servings 

Prep time: 15 minutes 

Cook time: 10 minutes (for cooking noodles) 

Ingredients: 

8 ounces dried soba noodles (or any noodles of your choice)1 cup shelled edamame, cooked 

1/2 cup shredded carrots 

1/4 cup chopped red onion 

1/4 cup mixed microgreens (radish, broccoli, and/or kale) 

For the dressing:  

1/4 cup soy sauce 

2 tablespoons rice vinegar 

1 tablespoon sesame oil 

1 tablespoon honey 

1 teaspoon grated ginger 

Instructions: 

Cook noodles according to package directions. 

While noodles are cooking, whisk together dressing ingredients in a small bowl. 

In a large bowl, combine cooked noodles, edamame, carrots, red onion, and microgreens. 

Pour dressing over salad and toss to coat. 

Dinner 

Lemon-Dill Salmon with Microgreens & Quinoa 

Spicy Tofu Stir-fry with Broccoli Microgreens 

Yields: 2 servings 

Prep time: 15 minutes 

Cook time: 20 minutes 

Ingredients: 

1 block extra-firm tofu, pressed and cubed 

2 tablespoons cornstarch 

1 tablespoon olive oil 

1 onion, chopped 

2 cloves garlic, minced 

1 red bell pepper, chopped 

1 cup broccoli florets 

1/2 cup snow peas 

1/4 cup broccoli microgreens 

For the sauce:  

1/4 cup soy sauce 

2 tablespoons rice vinegar 

1 tablespoon honey 

1 tablespoon sriracha (or more, to taste) 

1 teaspoon cornstarch 

1 tablespoon water 

Instructions: 

Toss tofu cubes with cornstarch. 

Heat olive oil in a large skillet or wok over medium-high heat. Add tofu and cook, stirring occasionally, until golden brown and crispy. 

Add onion, garlic, and bell pepper to the skillet. Cook until softened, about 5 minutes. 

Add broccoli and snow peas. Cook until tender-crisp, about 3 minutes. 

In a small bowl, whisk together sauce ingredients. Pour over stir-fry and cook until sauce thickens. 

Stir in broccoli microgreens and serve immediately. 

Pea Shoot Pesto Pasta with Cherry Tomatoes & Parmesan 

Yields: 2 servings 

Prep time: 10 minutes 

Cook time: 10-12 minutes (for cooking pasta) 

Ingredients: 

8 ounces pasta of your choice 

1 cup pea shoots 

1/4 cup walnuts 

2 cloves garlic 

1/4 cup grated Parmesan cheese 

1/4 cup olive oil 

Salt and pepper to taste 

1 cup cherry tomatoes, halved 

Instructions: 

Cook pasta according to package directions. 

While pasta is cooking, combine pea shoots, walnuts, garlic, Parmesan cheese, and olive oil in a food processor. Process until smooth. Season with salt and pepper to taste. 

Drain pasta and return it to the pot. Add pesto and cherry tomatoes. Toss to coat. 

Serve immediately. 

Black Bean Burgers with Avocado Crema & Radish Microgreens 

Yields: 4 servings 

Prep time: 20 minutes 

Cook time: 20-25 minutes 

Ingredients: 

1 (15-ounce) can black beans, rinsed and drained 

1/2 cup cooked brown rice 

1/4 cup chopped onion 

2 cloves garlic, minced 

1/4 cup bread crumbs 

1 egg, beaten 

1 tablespoon chili powder 

1/2 teaspoon cumin 

Salt and pepper to taste 

Olive oil, for cooking 

4 burger buns 

Toppings: avocado crema (recipe below), radish microgreens, lettuce, tomato 

For the avocado crema: 

1 avocado, mashed 

1/4 cup sour cream or Greek yogurt 

1 tablespoon lime juice 

Salt and pepper to taste 

Instructions: 

Mash black beans in a large bowl. 

Add brown rice, onion, garlic, bread crumbs, egg, chili powder, cumin, salt, and pepper to the bowl. Mix well to combine. 

Form mixture into 4 patties. 

Heat olive oil in a skillet over medium heat. Cook patties for 5-7 minutes per side, or until golden brown and heated through. 

To make the avocado crema, combine mashed avocado, sour cream (or yogurt), lime juice, salt, and pepper in a small bowl. 

Assemble burgers on buns with avocado crema, radish microgreens, and your favorite toppings. 

Chicken Stir-fry with Peanut Sauce & Mixed Microgreens 

Yields: 2 servings 

Prep time: 15 minutes 

Cook time: 15-20 minutes 

Ingredients: 

1 pound boneless, skinless chicken breasts, cut into bite-sized pieces 

1 tablespoon cornstarch 

1 tablespoon olive oil 

1 onion, chopped 

2 cloves garlic, minced 

1 red bell pepper, chopped 

1 cup broccoli florets 

1/2 cup snow peas 

1/4 cup mixed microgreens (sunflower, pea shoots, and/or cilantro) 

For the peanut sauce:  

1/4 cup peanut butter 

2 tablespoons soy sauce 

2 tablespoons honey 

1 tablespoon rice vinegar 

1 tablespoon lime juice 

1 teaspoon sesame oil 

1/4 cup water 

Instructions: 

Toss chicken with cornstarch. 

Heat olive oil in a large skillet or wok over medium-high heat. Add chicken and cook, stirring occasionally, until cooked through. 

Add onion, garlic, and bell pepper to the skillet. Cook until softened, about 5 minutes. 

Add broccoli and snow peas. Cook until tender-crisp, about 3 minutes. 

In a small bowl, whisk together peanut sauce ingredients. Pour over stir-fry and cook until sauce thickens. 

Stir in mixed microgreens and serve immediately.