Microgreens could potentially be the miracle ingredient to serve up greens with no complaints. These small, nutrient-dense plants provide an extra dose of vitamins and minerals to meals without dominating flavors. But if your household has a finicky child, adding greens can be dicey. Lucky for you, microgreens contain a subtle taste, interesting textures, and an array of great colors that will make them a great addition to kid-friendly fare. In this blog, we’ll explore why microgreens are perfect for children and share five delicious recipes that even the pickiest eaters will enjoy.
Why Microgreens Are Perfect for Kids
Did you know that microgreens have more vitamins and minerals than their mature plant equivalents? These little greens are packed with essential nutrients such as Vitamin C, Vitamin K, and antioxidants that aid children's development and overall well-being. Eating microgreens regularly can boost the immune system, enhance digestion, and even aid brain development.
One of the greatest challenges parents have is getting their children to eat enough vegetables. Because microgreens provide a nutritional boost in a tiny serving, they simplify the task for parents to get their child's diet on track without making large quantities of vegetables a requirement for their plate. The good news? You can add them to meals without changing the flavor, making it simpler than ever before to fuel your little one's body and brain.
Mild, Kid-Approved Flavors
With some leafy greens being bitter, microgreens are milder and slightly sweet. This ensures that they can be more easily accepted by children who may otherwise be reluctant to eat vegetables. Some of the most suitable microgreens for children are pea shoots, sunflower sprouts, and less pungent varieties of greens such as broccoli or radish greens. These types easily mix with foods, bringing with them nutrients without sacrificing flavor.
Microgreens don't need to be cooked to be consumed, so they keep their fresh, mild taste and nutritional value. Blended into smoothies, added to eggs, or sprinkled over pasta, they add to a meal without dominating it.
Fun and Colorful Presentation
Children eat with their eyes first, so why not make their food as colorful as possible? Microgreens are available in different shades of green, providing a bright splash of color to any meal. Their small leaves and thin stems can make a meal more playful and exciting, encouraging children to think about eating healthy foods as something enjoyable and not a chore.
Another fantastic way to engage children in microgreens is by making them participate in the cooking process. Allowing them to sprinkle microgreens on their food, mix them into foods they love, or even grow their microgreens at home can make them more willing to try and indulge in these healthy greens.
5 Kid-Friendly Microgreen Recipes
1. Microgreen-Packed Grilled Cheese
A traditional grilled cheese sandwich is given a healthy turn with the addition of microgreens. The melted cheese beautifully hides the greens so that they become almost impossible to detect for finicky eaters. Mild microgreens, such as sunflower or pea shoots, are best used.
To make, simply grill your grilled cheese like normal—add cheese and a sprinkle of microgreens between two slices of whole-grain bread. Grill until the bread is crispy and golden brown and the cheese is melted to perfection. A cool trick: have your kids add their "secret ingredient" (microgreens!) before grilling for an added level of fun.
2. Sneaky Microgreen Smoothies
Smoothies are a sneaky way to get greens into a kid's diet. Blend some microgreens with bananas, berries, and yogurt for a creamy, vitamin-loaded treat. One of the yummiest kid-approved combos? A Strawberry-Banana Microgreen Smoothie made with pea shoots—it's sweet as can be, colorful, and full of vitamins!
To prepare, combine 1 banana, 1 cup of strawberries, 1/2 cup of Greek yogurt, 1/2 cup of milk or juice, and a serving of microgreens. Blend until even consistency, and serve in a lively cup with a colorful straw to make it more appealing to children.
3. Microgreen Pizza Toppings
Who doesn't love pizza? Add a nutritious twist to their favorite dinner by topping it with fresh microgreens right before serving. The delicate, crunchy texture combines perfectly with stringy cheese and meaty sauce.
You can buy store-made pizza or prepare it yourself. Allowing children to top their pizza with microgreens is an enjoyable and hands-on meal activity! To get even more thrill, have them choose their toppings and "create" their pizza design before baking.
4. Microgreen Scrambled Eggs
Elevate breakfast by mixing in finely chopped microgreens into scrambled eggs. Mild greens blend seamlessly with cheese and a sprinkle of seasoning, rendering them nearly undetectable.
To make, beat eggs, a dash of milk, and a bunch of chopped microgreens. Cook low and slow, stirring every so often, until tender and airy. Serve atop toast or roll up in a tortilla for a protein-packed breakfast your child will adore.
5. Peanut Butter & Microgreen Roll-Ups
Need a healthy and quick snack? Get your PB&J fix with a microgreen spin! Spread some peanut butter on a tortilla, add some microgreens sprinkled in, and roll it up for a tasty mix of creamy, crunchy, and sweet.
They're great to pack in lunchboxes or as an after-school snack. For extra variety, go for almond butter or add sliced bananas for added sweetness.
Tips for Introducing Microgreens to Picky Eaters
Start Small and Mix with Familiar Foods
It's difficult to introduce new foods to finicky eaters, but microgreens are a cinch to mix into foods they already enjoy.
The easiest way to get children used to microgreens is by adding them to smoothies. They have such a mild taste that they become almost invisible when they are added to fruit such as bananas and berries. Another way is to chop microgreens finely and add them to sauces or soups. As the children are more at ease with it over time, you can introduce more microgreens into their diet.
Add one variety of microgreen at a time so that your child can become accustomed to the flavor. Pea shoots, sunflower sprouts, and broccoli microgreens are excellent ones to start with due to their delicate taste.
Let Kids Be the Chef
Kids are more willing to taste new foods when they have a hand in preparing them. Get your kids involved in sprinkling microgreens over their meals, adding them to smoothies, or even assisting with washing and preparing them. When children have a sense of participation in choosing their food, they will be more eager to eat it.
Make microgreens a fun taste test adventure by having children taste different varieties and select their favorites. You can also have them grow microgreens at home—seeing their little greens grow can make them more excited to taste what they've grown themselves!
Make Mealtime Fun
Creativity can take mealtime a great distance in regards to making it interesting for children. Label microgreens in creative names such as "microgreen trolls" or "dinosaur greens" to peak curiosity. Have children use microgreens to decorate their own plates, making it an art project where they can make quirky shapes and designs.
Shaping sandwiches, wraps, or pancakes with cookie cutters is an additional fun step. If your child loves storytelling, invent an amusing history for their meal—perhaps their microgreens provide them with "superpowers" or make their food special. When children perceive food as a positive experience instead of something they must consume; they will be more willing to try and appreciate new foods, such as microgreens!
How Planted Detroit Delivers Fresh, Kid-Approved Microgreens
Safe, Pesticide-Free Microgreens for Families
At Planted Detroit, each microgreen is carefully cultivated in a controlled environment. Pesticide- and contaminant-free, these clean, fresh greens are ideal for parents who want to give their children the healthiest choices.
Convenient Delivery for Busy Parents
Between meals, activities, and school-day battles, parents have enough on their plates. Planted Detroit brings fresh microgreens directly to your doorstep each Wednesday, so it's simpler than ever before to add healthy greens to the family meal.
Make Greens Fun for Kids!
Microgreens are a picky eater's best friend. Their subtle flavor, playful texture, and bright color ensure they can be added to daily meals without hesitation. With a little experimenting with innovative recipes and getting the children involved in meal prep, microgreens can become a go-to household staple. Using Planted Detroit's fresh and high-quality microgreens, nutritious greens have never been simpler—or tastier!
Ready to add microgreens to your family’s meals? Explore Planted Detroit’s selection of fresh, pesticide-free microgreens and place your order today!
We’d love to see how you’re incorporating microgreens into your family’s meals! Share your photos on social media and tag Planted Detroit for a chance to be featured. Let’s make healthy eating fun together!