Homegrown Microgreens: A Beginners Guide To Satisfying Salads
Salads are one of the most popular foods among Americans. 81% eat a salad at least once a week, and one in five eat a salad every day. And an overall 72% of Americans say salads are one of their favorite meals (Mint.com). It's obvious, salads are loved. And the Grow.Bar community has know why for a long time.
With your own homegrown microgreens you're salad skills will reach new (and creative) levels. If you don't know already, you'll very quickly learn why salads are super satisfying. It's like a choose your own adventure book. There are endless possibilities and plenty of options. But do you want to know what the best part is? You definitely don't have to feel guilty for indulging. Salads can be extremely healthy and delicious.
What you will start to see more of in restaurants is the salad taking over entree categories. Many Vegan and Vegetarian dishes are salad based and their popularity is rising. Although you will still see the salad starter choices, either way your taste buds will be satisfied. As well as your physical health maintained.
Of course, you can't go dumping loads of unhealthy stuff into your recipes. You still need to maintain a balance. But the flavor combinations are never-ending. Some current salad movements include adding grains and rice as well as new, pungent flavors (like tasty microgreens from the Grow.Bar!).
So where do you begin? For the salad novice, it's easy. Think about your options. For starters, what type of green you want as a base? Kale and spinach are two of our favorites. And a mixed variety is always a fun idea. You should also consider if you plan to include warm foods as well as raw ingredients. Or if you want to keep it simple, fresh and veggie-based. No matter what you're craving, you can put it in a delicious salad.
There are plenty of "summer salad" recipes out there. We think it's harder to find a good wintertime recipe. We're switching up the traditional time of the year to go salad crazy and introducing one of our favorite treats for the cold weather months.
*This is specific recipe contains cooked elements. Keep scrolling for our raw veggie recipe
Grow.Bar's Kale & Roasted Yam Salad With Micro Radish Greens.
- 2 yams, cut into quarters
- 3 cloves of garlic, minced
- 3 tablespoons olive oil
- 1 bunch of kale, torn or cut into desired bite size
- 2 tablespoons red wine vinegar
- 1/2 teaspoon fresh thyme, chopped
- 3 teaspoons Grow.Bar Radish microgreens
- 1 onion slice
- Salt and pepper, to taste
- First pre-heat your oven to 400 degrees (F) and toss the yams in 2 tablespoons of olive oil.
- Season the yams in oil with salt and pepper to taste and arrange evenly on a baking sheet.
- Bake the yams for about 20 minutes or until tender and cooked through, and place in refrigerator to cool.
- While the yams are baking heat 1 tablespoon olive oil in a large skillet.
- Add the onion and garlic and cook (and stir occasionally) on medium high heat for 10-15 minutes, or until the onions begin to caramelize.
- Now check on your yams and place them in the refrigerator to cool.
- Next stir the kale into the onion and garlic and continue to cook for a few minutes, or until the leaves become tender and wilt.
- Remove kale from heat and refrigerate.
- Clean up the kitchen and the small mess you've made. Then proceed to remove the yams and kale mixtures from the refrigerator. Combine both in one salad bowl and toss with the fresh thyme and red wine vinegar.
- Add salt and pepper to taste and plate your salad.
- Top the salad with Grow.Bar Radish microgreens, serve and enjoy!
We feel strongly about eating clean and always eating organic. And many of our Vegan community members prefer raw foods and salads. The following is a colorful, tasty and winter-inspired raw squash and spinach recipe.
Grow.Bar's Raw Squash & Spinach Salad With Micro Basil Greens
- 1 lbs.or 1/2 of a whole butternut squash
- 2 small apples, peeled and cored.
- 2 tablespoons Grow.Bar Basil Blend greens
- 1 bunch raw spinach leaves
- 2 tablespoons sunflower seeds
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple juice concentrate
- 1 tablespoon water
- 3 1/2 tablespoons neutral oil (like canola)
- pepper to taste
- Whisk lemon juice, apple juice concentrate, water, neutral oil and pepper in a small bowl.
- Set aside dressing mixture and proceed to seed, peel and either spiralize (see our post Vegan Food Trends for more info) or grate the butternut squash.
- Next, grate your apples (into 1 cup or less).
- Toss the grated apples, squash and spinach leaves with the prepared dressing.
- Top with Grow.Bar Basil Blend greens and sunflower seeds.
- Serve and enjoy!
You can put your own spin on any salad. Try adding different nuts or grains. And it's fun to experiment with dressings and flavors. However, we preach the power of awareness. Remember to remain conscious of the health and nutritional decisions you are making as well.
Our roasted yam and kale salad provides an excellent source of vitamin A (well over 100% of your daily need), as well as vitamin C and B-6. It also contains substantial amounts of fiber and potassium. And our raw squash and spinach salad has high levels of niacin, zinc, protein, fiber and vitamins A, C, E and K.
As you can see, it's quick and easy to pack a day's worth of nutrition into a single salad. And by adding our Grow.Bar microgreens to the mix, you'll be giving your meal a sophisticated look, intense flavors and a super dose of vitamins.