By Anna Rios, Registered Dietitian
Microgreens are tiny but mighty greens that pack a powerful punch of nutrients and flavor. BrightFresh® Microgreens, in particular, offer an easy and delicious way to boost your meals with essential vitamins and minerals.
With up to 40 times more nutrients than their mature vegetable counterparts, these microgreens are a convenient way to elevate your nutrition during National Nutrition Month and beyond.
Disclosure: This post is sponsored by BrightFresh® Microgreens. However, all opinions and recommendations expressed are entirely my own.
What are Microgreens?
Microgreens are young, edible seedlings harvested just after the cotyledon leaves have developed with one set of true leaves. They are used as a nutrient, flavor, and texture enhancement in food. As a registered dietitian, I always look for easy ways to add more nutrients to meals without spending hours in the kitchen. Stay tuned for my favorite microgreens recipes below!
Nutrient Density: A Superfood in Every Bite
Microgreens are loaded with essential nutrients, offering significantly higher levels of vitamins, minerals, and antioxidants compared to fully grown vegetables. Their compact size belies their powerful nutritional profile, making them an excellent addition to any balanced diet.
Key nutrients found in microgreens include:
- Vitamin C – Supports immune function and skin health.
- Iron – Essential for energy production and oxygen transport in the blood.
- Folate – Vital for cell growth and heart health.
- Antioxidants – Help reduce oxidative stress and inflammation.
Health Benefits of Microgreens
Incorporating microgreens consistently into your meals may provide numerous health benefits, including:
- Enhanced detoxification – Packed with antioxidants that support liver function and overall detoxification.
- Anti-inflammatory properties – Rich in phytonutrients that help reduce inflammation.
- Digestive support – High fiber content aids digestion and gut health.
- Heart health benefits – Helps regulate blood pressure and cholesterol levels.
Easy Ways to Add Microgreens to Your Diet
One of the best things about BrightFresh® Microgreens is their versatility. They can be easily added to a variety of dishes, making healthy eating effortless. Here are some simple ways to incorporate them into your daily meals:
- Mix into salads for a vibrant, nutrient-dense meal. Think authentic Mexican salads too like ceviche, Ensalada de nopal, and more.
- Add a nice layer onto avocado toast or molletes for an added crunch and nutrient boost. I also love adding them to sandwiches and wraps!
- Toss into soups like my Bean and Kale Soup or Poblano Bean Soup for extra vitamins and texture.
- Use as a topping for tostadas, adding fresh flavor to beans, guacamole, or aguachile.
- Blend into smoothies for a quick and easy way to supercharge your breakfast.
Convenience and Flavor in Every Bite
Microgreens make healthy eating simple and delicious. With minimal prep required, these greens bring freshness, color, and a burst of flavor to any dish. Their peppery, sweet, or nutty undertones complement a variety of cuisines, making them a go-to ingredient for effortless healthy meals.
Try These Delicious Microgreens Recipes
Here are some creative ways to enjoy microgreens in your favorite dishes! Click the blue-labeled name of each recipe to head to the recipe:
- Molletes: Top your open-faced Mexican sandwiches with micro greens for a fresh, nutritious twist. A mollete is a Mexican version of avocado toast with extra flavor and nutrition! This might be my favorite out of these microgreens recipes.
- Bean and Kale Soup – Stir in microgreens just before serving for added texture and nutrients. Make sure to add lemon zest and a fresh squeeze of lime on top!
- Poblano Bean Soup – Top or stir in the microgreens for a touch of color and extra health benefits. This soup is my go-to when feeling under the weather.
- Tostadas – Pack them on top of refried beans, jackfruit tinga, or ceviche for a vibrant finish. Microgreens make tostadas look even more beautiful!
- Scrambled tofu/eggs or omelets – Fold in microgreens for a quick, protein-packed breakfast.
Where to Buy BrightFresh® Microgreens
Ready to add more flavor and nutrition to your meals? You can find BrightFresh® Microgreens at your local Raley’s stores! Use this store locator to find a location near you.
Celebrate National Nutrition Month by making microgreens a staple in your kitchen. Whether you’re adding them to the microgreens recipes I shared or to your choice of soups, salads, tacos, or sandwiches, these tiny greens can make a big impact on your health. Enjoy experimenting with these nutrient-packed powerhouses in your favorite recipes!
