Food Gardening Microgreens Wellbeing

11 Healthy and Delicious Microgreen Smoothie Recipes

RusticWise_MicrogreenSmoothieRecipes

Microgreens are packed with nutrients and have a delicious taste that you will love. Here are 11 microgreen smoothie recipes for you to try. These healthy, nutritious drinks can be made in just minutes! Plus, they’re vegetarian-friendly so everyone can enjoy them.

Smoothies are a great way to get your daily dose of fruits and vegetables. They’re also portable, so you can take them on the go. Smoothies are perfect for breakfast, lunch—or whenever you need a boost of vitamins. Smoothies can be made with all sorts of different ingredients and add-ins.

Most people like smoothies because they’re tasty, refreshing, and filling—but did you know that there’s a secret ingredient that can make your smoothie even healthier? Microgreens! These tiny leaves pack in tons of vitamins and minerals as well as powerful antioxidants. Read on for 11 delicious recipes with microgreens and other nutritious ingredients!

Why add microgreens to your smoothie?

While all microgreens have different nutritional content, they generally contain high levels of vitamins A, C and K. They’re also packed with powerful antioxidants that help protect your cells against oxidative stress. Most microgreens also provide a surprising amount of protein—an important smoothie ingredient that helps keep you feeling satiated and full.

Did you know that microgreens are said to contain up to five times more vitamins and nutrients than the same leafy greens of a mature plant?

If you need more convincing on why microgreens should be part of your diet, check out these benefits:

  • They contain important vitamins like vitamins A, C, K, and E which promote overall immune system health, and may protect against heart disease.
  • They have powerful antioxidants that reduce inflammation in the body.
  • They contain high levels of polyphenols, naturally-occurring compounds that help keep harmful free radicals at bay.

Now that you know what microgreens can do for your body, are they worth adding to a smoothie? Keep reading!

Good microgreens to add to smoothies

All microgreens have their own unique flavor and nutrient properties. Microgreens can offer a ton of benefits without adding too many calories or sugar.

  • Pea shoots are an excellent choice for smoothies as they have a sweet, delicate flavor without any bitterness. And they taste so fresh! Contains vitamins A, B, C and E. A source of calcium, iron, magnesium, niacin, phosphorus, and potassium. A good source of protein.
  • Sunflower microgreens are another good option with its mild and slightly nutty flavor. A source of vitamins A, B, C and E. Contains protein, calcium, iron, magnesium, phosphorous, and potassium.
  • Broccoli microgreens are a popular choice as they have a mildly spicy quality that adds some zest to any smoothie. Contains vitamins A, B, C, E and K. Packed with protein. Contains calcium, iron, magnesium, phosphorus, potassium, and zinc.
  • While beets may not be the first vegetable that comes to mind when thinking of smoothies, the colorful microgreens add a lovely splash of red to your smoothie. Beet microgreens are a good choice because they have an earthy flavor and add sweetness to the drink. Contains vitamins A, B, C, E and K. A source of calcium, iron, magnesium, phosphorus, potassium, and zinc.
  • Wheatgrass is the classic microgreen smoothie ingredient and is loaded with rejuvenating minerals. It tastes an awful lot like how you’d imagine grass to taste like, but perhaps fresher. Some people are put-off by wheatgrass’s intense flavor. To dilute the flavor, add a splash of pea shoots to counteract the strong wheatgrass flavor. Wheatgrass contains vitamins A, B, C, E and K, and is also a good source of protein. It’s also a source of calcium, chlorophyll, iron, lecithin, magnesium, pantothenic acid, phosphorus, and potassium.

If you don’t have microgreens on hand, you could try substituting with spinach or kale. These healthy leafy greens are always good choices to add to a smoothie.

As always, be sure to experiment with different flavors and ingredients until you find the combination that works best for your taste buds!

Add-ins to customize your smoothie

Rather than just following the microgreen smoothie recipes below, feel free to customize it to your personal taste. Here are some add-ins you can include in any recipe:

  • Healthy fats and omega-3s such as ground flaxseed and hemp hearts, chia seeds, and nuts like almonds or walnuts, or nut butter. Coconut oil is also another good add-in.
  • Sweeteners such as honey, maple syrup, or coconut water.
  • Thickeners such as yogurt or chia.
  • Cacao nibs for a chocolate flavor.
  • Unsweetened coconut flakes for a tropical flavor.

Microgreen smoothie recipes

We hope you enjoy these delicious recipes and make them part of your daily routine.

RusticWise_MicrogreenSmoothieRecipes_appleorange

1. Apple Orange Delight

Here’s one of my go-to favorite green smoothies. While smoothies often use frozen fruit, this one calls for using up oranges and apples leftover in the fridge—something we tend to have a lot of at our house. My kids (well at least one of them—ha!) loves this green smoothie too.

Servings: 2

Ingredients:

  • 3 large handfuls (about 2 heaping cups) of spinach or baby kale
  • 1 handful of microgreens (broccoli microgreens or pea shoots work great)
  • 1 whole orange, peeled
  • 1 apple, cut into coarse chunks
  • 2 tablespoons hemp hearts  (or seed of your choice)
  • 1 cup filtered water, or coconut water
  1. Combine all ingredients in blender (I like to pour water or coconut water over the hemp seeds to mix them into the other ingredients and ensure they don’t get stuck on the sides).
  2. Blend until smooth. Enjoy!
RusticWise_MicrogreenSmoothieRecipes_berry

2. Berry-Well Smoothie

When I get a hankering for berries, this healthy smoothie hits the spot. Berries are rich in anthocyanins (a natural compound that gives them their colorful hues). Anthocyanin helps to protect against heart disease. This smoothie is fairly thick—add more milk or a splash of water as needed.

Servings: 2

Ingredients:

  • 2 cups of frozen mixed berries (blueberries, raspberries, blackberries)
  • 3 large handfuls of spinach or baby kale
  • 1 handful of microgreens (broccoli microgreens or pea shoots work well)
  • 1 cup milk of your choice
  • 1/2 cup plain yogurt
  • 2 tablespoons chia seeds (or seed of your choice)
  1. Combine all ingredients in blender (Pour milk over the chia seeds to mix them into the other ingredients and ensure they don’t get stuck on the sides).
  2. Blend until smooth. Enjoy!
RusticWise_MicrogreenSmoothieRecipes_pineapple

3. Tropical Delight Smoothie

This tasty smoothie gives good tropical beach vibes—perfect when you’re dreaming of warmer weather in the midst of winter.

Servings: 2

Ingredients:

  • 2 cups frozen tropical fruit mix (the one I use has pineapple, mango, strawberry, and peach)
  • 1/2 cup yogurt
  • 1/2 cup coconut water or pineapple juice
  • 1 banana, peeled
  • 2 handfuls of microgreens (try sunflower or pea shoots)
  • Optional: 2 tablespoons of unsweetened coconut flakes
  1. Combine all ingredients in blender.
  2. Blend until smooth. Enjoy!

4. Wheatgrass Smoothie

We couldn’t make a microgreens smoothie recipes post without adding at least one with wheatgrass. Wheatgrass is the classic microgreen packed with nutrients and is so refreshing. Frozen fruit sweetens this smoothie (via Sprout People).

5. Super Sprout & Mango Green Smoothie Recipe

Mango and banana sweeten this healthy smoothie with plenty of greens (via Solluna).

6. Sunflower Microgreen Smoothie

Try this sunflower microgreen smoothie with apple and banana (via University of Nebraska-Lincoln).

7. Pineapple Orange Green Smoothie with Microgreens

A great way to kickstart the day with banana, pineapple, orange, and of course a splash of greens (via Flavour and Savour).

8. Bright & Fresh Microgreen Fruit Smoothie

A banana, some frozen fruit, and a sprinkling of microgreens (via A Food Lover’s Life).

9. Avocado Smoothie 

A thick filling smoothie which calls for avocado, sunflower microgreens, and milk (via Sprout People).

10. Pina Colada Power Smoothie with Microgreens

A healthy version of a pina colada with sweet microgreens (via Edible Columbia).

11. The Cure-All Smoothie 

This vitamin-packed smoothie helps keep the flu, cold or seasonal allergies at bay with a mix of brassica microgreens (via The Greensted).

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