Poor gut health is often caused by a poor diet, but many of us love our bad foods because they just taste so good. While we all have our guilty pleasures, there are healthier alternatives that are just as enjoyable to eat, with microgreens being some of the tastiest of all!
Something we’re here to do is to change this mentality that all healthy foods are necessarily unpleasant, and rather show everybody that even the healthiest of foods can be just as delectable as those sugary or greasy treats.
If you’re sick and tired of feeling bloated, slow, tired, and constantly having digestive issues, then you might want to try switching over to a more well-balanced diet, one that includes microgreens as a part of a gut healthy meal plan.
Due to the reasons we’re about to discuss below, microgreens are fantastic for your gut health and digestion, and with the recipe ideas we’ll take a look at, you can pack these nutrient dense greens into all of your daily meals.
It’s all about having a healthy digestive system while also getting to enjoy the foods that you love.
Let’s take a look!
What Are Microgreens?
If you’re new and don’t know what they are - microgreens are basically one of the youngest phases in a vegetable plant’s life cycle, typically ranging between 7-21 days old.
It’s important to keep in mind that microgreens aren’t sprouts!
Sprouts are the process of germinating seeds in water.
Microgreens are grown in a medium and are allowed to establish a root structure, and more importantly, photosynthesis.
It’s believed that their additional chlorophyll content makes their phytonutrient content more bioavailable for us.
Examples of Popular Microgreens to Include in a Gut Healthy Meal Plan
Microgreens are packed to the brim with beneficial nutrients.
Microgreen variations include (but are not limited to):
Broccoli
Cabbage
Lettuce
Celery
Fennel
Dill
Carrot
Leek
Onion
Spinach
Beet
..and many more.
If you are interested in growing your own microgreens at home, visit;
Why Are Microgreens Good for Gut Health?
Before diving into our gut-healthy meal plan, let’s review why microgreens are beneficial for gut health.
They're Full of Fiber
The main benefit of microgreens for your gut health is their high fiber value.
Fiber is essential for good bowel health, as it facilitates the passage of food through the intestines, helps prevent digestive issues such as diarrhea and constipation, and allows your body to absorb nutrients more easily.
Rich in Living Enzymes
Microgreens are also extremely rich in a plethora of enzymes.
These enzymes have been shown to support nutrient absorption while facilitating the process of digestion.
Fun Fact: Purchasing your Microgreens Closest to the harvest date ensures the maximum amount of living enzymes.
The best way to do this is by harvesting them as needed, right at home.
Densely Packed with Vitamins and Minerals
Microgreens are densely packed with other vitamins and minerals that are essential to good gut-health, including selenium, magnesium, and Vitamins B, C, D, and K.
These nutrients all play vital roles in your digestive health, and they can all be found in microgreens!
Gut Healthy Breakfast with Microgreens
A healthy meal packed with vitamins and nutrients provides you with a refreshing and energizing start to your day, so let’s start there!
A Microgreen Breakfast Omelet
With their high amounts of protein and the ability to satisfy your hunger, eggs are a common choice for breakfast.
By adding microgreens, you can seriously enhance the nutritional value of this breakfast favorite.
Top off your omelet with some sautéed spinach, mushrooms, and microgreens of your choosing.
To intensify the flavor and add a little twist, consider using Broccoli, Radish, or Onion microgreens.
Microgreen Avocado Toast
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Imagine a toasted baguette with sliced avocado (or hummus), tomato, a hint of sweet onion, and a touch of salt.
Now, think about the elevation of flavor that microgreens will bring to this dish.
Whether you are cooking for the whole family or woke up late and need a quick fix, this zero-cooking recipe is perfect for a sustainable and delicious breakfast.
When you try this recipe at home, try adding Kale and/or Chard microgreens on top for a unique and enjoyable flavor combination.
A Microgreen Breakfast Smoothie
Smoothies are a convenient on-the-go breakfast option with endless possibilities.
While many of us know and love a classic banana strawberry smoothie with spinach/kale/etc greens, substituting them with any microgreens can significantly increase the amount of nutrients in your smoothie.
Admittedly, this is a recipe for those who want to reap the benefits of microgreens without having to “eat” them.
So if you do prefer a fruit smoothie to start off your day, blending microgreens with bananas, strawberries, yogurt, and ice can increase your nutrient consumption while maintaining the fruity flavor of your smoothie.
Consider adding honey for a hint of sweetness too 🍯
For enhanced gut health, consider replacing yogurt with kefir - a fermented yogurt product loaded with billions of beneficial probiotics.
For more breakfast inspiration, check out out the following Skillshare course;
7 healthy breakfasts for beginners
Gut Healthy Lunch Ideas
Soon after starting your day of school, work, or relaxation, these lunch ideas will help you refuel for the second half of your day!
A Microgreens Salad
There’s beauty in simplicity, and an easy microgreen salad is a light, healthy, and tasty lunch option.
The combination of radish, broccoli, and arugula microgreens makes for a wonderfully refreshing salad, but there are hundreds of combinations you can experiment with.
Garlic mustard vinaigrette and balsamic vinaigrette pairs nicely with these microgreens too, feel free to add your favorite salad dressings to the mix!
A Simple Sandwich
If you’re in the mood for a sandwich packed with tasty ingredients, look no further.
Start with Italian ciabatta (or any other bread of your choice), and add ingredients like roasted turkey, smoked gouda, tomato, salt, pepper, and top it off with a splash of Dijon or your favorite condiment along with a healthy heaping of microgreens.
Substituting lettuce with lettuce microgreens can provide your sandwich with enhanced flavor and more nutrients.
Microgreen Pesto Pasta
Want a hot lunch?
Let’s put together some ideas.
Throw some Pea and Sunflower microgreens into a blender or food processor along with a bit of fresh garlic, olive oil, pine nuts, and parmesan cheese.
Blend until you see a slightly chunky but mostly smooth sauce.
Experiment with microgreens of your choosing, and add some fresh basil to the mix for a more authentic pesto.
This dish can be quickly prepared for lunch or meal prepped to be heated up later.
Gut Healthy Dinner Recipe Ideas
To finish off the day, let’s explore some delicious, satisfying, and gut-healthy dinner options.
Lemon and Garlic Pasta
Garlic and lemon pasta is a fast and easy dinner recipe that the whole family will love.
Sauté a pinch of garlic in butter, then add a healthy splash of lemon juice, a dash of parmesan, a little pepper, and just a bit of pasta water to bring it all together.
To exponentially increase the health benefits, cook this recipe with 1-2 cups of arugula microgreens.
Consider lightly sautéing them along with the garlic for a more blended flavor.
A Lamb Burger with Microgreens
Who doesn’t love a good burger?
If you are craving a hearty meal, a lamb burger on a fresh bun will hit the spot.
A lamb burger with a fluffy bun, garlic aioli, feta cheese, tomato, and a whopping pile of microgreens makes for a fantastic dinner.
You can get creative with your microgreen varieties too! Carrot, Onion, and Radish microgreens are great choices to start with. For individuals on a plant-based diet, you can replace the meat patty for a black bean patty, beyond burger patty, or impossible burger patty.
Seared Tuna Rolls
For these tuna rolls, grab yourself some tuna (preferably sushi-grade steaks). Cut them into half-inch thick strips and roll them around a filling of julienned cucumbers, avocado, jalapeno, and microgreens of your choosing. Toss the filling in some olive oil and salt.
After the rolling process, top them with sesame seeds and dip them in soy and/or wasabi. This quick and easy meal is rich in protein, omega-3 fatty acids, and vitamins. While this is just one variation, there are numerous ways to add variety to these tuna rolls!
Final Thoughts
We hope that these gut-healthy recipes have inspired you to get creative with your microgreen culinary creations! Improving your gut health can have a myriad of benefits to your overall health, and eating meals that are rich in microgreens are a great place to start.
If you are eager to start your microgreen growing/cooking journey, check out this online course:
