Microgreens and pregnancy IV

IV. Quick and delicious recipes to incorporate microgreens during pregnancy

Hi everyone, how are you? We hope you enjoyed the previous articles. In today’s post, we return to the section dedicated to the benefits microgreens can offer during pregnancy. This time, we’re moving on to the most fun part: a series of recipes you can prepare and easily incorporate microgreens into. And of course, even if you’re not pregnant, you can still try them!

Let’s get started!

Fried rice with kale microgreens

Ingredients:

• Rice
• Vegetables: carrot and peas
• Shrimp
• Diced ham
• Eggs
• Soy sauce
• Olive oil
• A handful of kale microgreens, added at the end

Important!

• Shrimp must be fully cooked; raw or undercooked shrimp can carry bacteria or parasites.

• Eggs should also be fully cooked; avoid undercooked or raw eggs (such as in lightly cooked sauces or scrambles).

• Soy sauce is safe in small amounts, though it is high in sodium. It’s better to use low-sodium versions.

As we explained in previous articles¹, kale microgreens are rich in calcium, iron, and vitamin K, which are essential for bones and blood.

Turkey, avocado, and pasteurized cheese sandwich with sunflower microgreens

Ingredients:

• Whole grain bread (a very Spanish option is to spread a bit of olive oil on the bread, it’s delicious, try it!)
• Sliced or mashed avocado
• Cooked or baked turkey breast
• Pasteurized cheese (such as gouda, cheddar, or mozzarella)
• Sliced tomato
• A generous handful of sunflower microgreens

This sandwich is a quick option for snacks or when there isn’t much time to cook. Sunflower microgreens provide vitamin E and magnesium, while avocado offers healthy fats for the baby’s nervous system. Whole grain bread is also excellent for pregnant women due to its fiber content.

Pea microgreen smoothie

Ingredients:

• 1 cup plant based milk or natural yogurt
• 1 banana
• Half a cup of pineapple or mango
• A handful of pea microgreens
• 1 tablespoon of oats or chia seeds

This smoothie is refreshing and nutritious, providing folate, fiber, and plant based protein. It’s also very energizing, perfect for mornings.

Green salad with broccoli microgreens

Ingredients:

• A handful of broccoli microgreens
• Green leaves to taste (spinach, arugula, or lettuce)
• Half an avocado (source of healthy fats)
• 1 boiled egg (remember it must be fully cooked)
• Half to one cup of cooked lentils or chickpeas
• A drizzle of olive oil

This salad is perfect as a side for lunch or dinner, combining plant based iron and vitamin C, which improves absorption and helps prevent anemia. Additionally, avocado and egg provide essential fats and proteins for energy and the baby’s development.

Vegetable purée with radish microgreens

Ingredients:

• 4 carrots
• 2 potatoes
• 2 leeks
• 2 zucchinis
• 1 tablespoon olive oil
• A handful of chopped radish microgreens
• Salt and pepper to taste

Finally, here’s a light vegetable purée recipe you can include for dinner. Radish microgreens add a slightly spicy touch and are a source of vitamin C and iron. It’s a simple and delicious way to transform a regular vegetable purée into something special.

We hope you give these recipes a try, whether you’re pregnant or not. You can share them with us on social media, we’d love to see your creations and how you enjoy them.

Social Media:

• Instagram: @evec.microgreens
• Facebook: evec.microgreens
• TikTok: @evec.microgreens

See you in the next article.

Carlota