Health Benefits of Microgreens + Recipe: Green Barley Salad
Microgreens are plants grown to a few inches and then harvested before they get a chance to fully mature. You can find many varieties of microgreens such as broccoli, lettuce, radish, beets, kale, snowpeas, sunflowers, and more. These are not to be confused with sprouts, which are seeds that have just germinated and not developed their leaves yet.......➡️CONTINUE READING THE FULL ARTICLES HERE.
Health Benefits of Microgreens
Research shows that microgreens can have anywhere from 9-40x the amount of vitamins, minerals, and antioxidants than their mature plant counterparts. That means, although leafy greens like kale and spinach are healthy, the microgreen variety will pack even more nutrients.
How to add microgreens to your diet
The whole family can benefit from microgreens. It helps to try different varieties to see which flavour profile you prefer the most. Microgreens can be found in the produce refrigerator section of many grocery stores. If you have a green thumb, you can also grow your own microgreens from seed and it can be ready in as little as 10-14 days.
Here are some examples of how you can add microgreens to your day:
Add to stir frys (be sure to add right at the end so they are not overcooked and the nutritional value doesn’t decrease)
Top on breakfast avocado toasts
Add to omelettes
Replace leafy greens in salad with microgreens, like in this Green Barley Salad
This Green Barley Salad not only incorporates microgreens but many other superfoods like barley and edamame.
Nutrition Highlights of Green Barley Salad:
Edamame is one of the few beans that are high in protein without the carb content, making it a great way to increase protein in a vegetarian meal
Barley is a sunnah food that is a good source of fibre, making it an excellent whole grain carbohydrate to add to your meals
Homemade salad dressing to cut down on the excess sodium, sugar and hidden ingredients that can be found in store bought salad dressings
This salad is high in fibre, which is helpful for weight management, digestive health, and managing your blood sugar and heart health
Green Salad packed with high fibre superfoods.
Servings servings
Calories 368 kcal
Salad Dressing
1 red onion diced
2 Tbsp olive oil
1 lemon squeezed
½ tsp salt
½ tsp black pepper
1 tsp dried parsley
1 tsp dried oregano
¼ cup sundried tomatoes chopped
¼ cup feta cheese crumbled
Salad
2 cups barley cooked
2 cups shelled edamame steamed
2 cups cucumber diced
2 cups microgreens any variety, I used sunflower and pea microgreens
Make barley and edamame, drain, and let cool completely. Set aside.
In a bowl, mix together all salad dressing ingredients and set aside.
In a large bowl, add barley and remaining salad veggies. Mix well. Add salad dressing mixture and mix well. Store in a glass container or mason jars if not eating right away.
Calories: 368kcalCarbohydrates: 59gProtein: 15gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 6mgSodium: 280mgPotassium: 784mgFiber: 15gSugar: 5gVitamin A: 134IUVitamin C: 15mgCalcium: 116mgIron: 4mg