Greens For Kids? Try These 6 Surprisingly Yummy Ways To Make Them

We all know how good greens and veggies are for our children. But making them eat greens is a different ball game altogether. One way of doing it is leading by example, serve healthy salad regularly at the dining table. Seeing adults enjoying it, kids will slowly follow suit.

Do you know that by adding freshly cut microgreens into your diet, you can make food tasty, nutritious and interesting for your kids? Find out more!

Also read: 10 Nutrition Goals For Your Child To Follow In 2019

What are microgreens?

Microgreens are the first leaves that grow from the seeds of a vegetable or an edible flower. Research indicates that microgreens have up to 40 times more nutrition than that of full-grown vegetables. For example, around 50 grams of broccoli microgreens are equivalent to the nutrition of upto two kilograms of broccoli vegetable!

Eating healthy early in their life, will help your child make it part of their habit. How to make them eat? Try healthy salad dressings to add that extra zing. Here are six nutrient-dense salad recipes to tantalise your child's taste buds:

Nutritional benefits of komatsuma microgreens

Komatsuma also known as the Japanese Mustard Spinach, is rich in beta-carotene, glucosinolates, lutein, vitamin A, vitamin C, vitamin K, zeaxanthin, etc. Regular consumption of Komatsuma helps prevent cancer, strengthens the bones, reduces the risk of heart disease, accelerates blood circulation and prevents anaemia.

1. Komatsuma and sesame salad

Ingredients:

For salad:

• 2 cups komatsuma microgreens
• Salt (as required)

Dressing ingredients:

• 3 tbsp white sesame seeds
• 1 tbsp soy sauce
• tbsp sugar
• Water (as required)

Method:

For dressing:

• Toss the sesame seeds in a pan on low heat, until golden brown.
• Grind the toasted sesame seeds till the mix is coarse.
• Add sugar and soy sauce to the coarse sesame mix.
• Add water to achieve the desired consistency.

For the salad:

• Drizzle the dressing on the komatsuma microgreens and serve.

Nutritional benefits of broccoli microgreens

Apart from vitamins, minerals and antioxidants, broccoli microgreens are rich in a compound called sulforphane. This plays a key role in the chemoprevention of cancer. Broccoli microgreens also help cures ulcers, maintains strong and healthy bones, enhances body detoxification and maintains enzyme levels in the body.

2. Broccoli, kale and carrot salad

Ingredients:

For salad:

• 2 cups broccoli microgreens
• cup shredded carrots
• cup chopped kale
• cup raisins/cranberries
• cup sunflower seeds/pumpkin seeds/walnuts

Dressing ingredients:

• cup hung curd
• tbsp onion (finely chopped)
• lime juice
• small clove garlic
• Salt, mustard powder and pepper to taste
• Water (as required)

Method:

For dressing:

• Mix all the ingredients of the dressing together.

For the salad:

• Mix the ingredients of the salad together.
• Add the dressing over the salad just before serving.

Nutritional benefits of arugula microgreens

Also known as the mighty microgreen, arugula microgreen are said to contain the highest amount of vitamin C and beta carotenes, amongst all microgreens. They boost immunity and help maintain cholesterol levels.

3. Mango, arugula, and walnuts salad

Ingredients:

For the salad:

• 1 cup arugula microgreens
• 1 cup peeled and freshly cut mangoes (small pieces)
• cup walnuts
• cup raisins
• 2 tbsp parmesan cheese

For the dressing:

• 2 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 tbsp grounded mustard
• 1 tbsp ground sugar
• tbsp ground pepper
• Salt (as needed)

Method:

For the dressing:

• Mix all the ingredients of the dressing together.

For the salad:

• Mix the ingredients of the salad together and toss the dressing over the mixed ingredients before serving.

Nutritional benefits of cress microgreens

In addition to being rich in antioxidants and phytochemicals, cress microgreens also protect against osteoporosis, among many other ailments.

4. Cress and cherry tomato salad

Ingredients:

For the salad:

• 2 cups cress microgreens
• 1 cup cherry tomatoes cut into halves
• 1 tbsp fresh or dry thyme leaves
• cup finely chopped bell peppers
• 1 tbsp fresh sesame seeds

For the dressing:

• 2 tbsp balsamic vinegar
• tbsp organic jaggery (ground to paste)
• 1 tbsp olive oil
• Ground pepper and salt (as needed)

Method:

For the dressing:

• Mix all the ingredients of the dressing together.

For the salad:

• Mix the ingredients of the salad with the dressing and toss before serving.

Nutritional benefits of beetroot microgreens

Beetroot microgreens are known to promote naturally healthy and glowing skin, improve hair growth and also help in maintaining a healthy liver.

5. Beetroot and orange salad

Ingredients:

For the salad:

• 1 cup beetroot microgreens
• cup segmented orange
• cup goats' cheese (You can substitute it with cream cheese or mascarpone cheese mixed with little regular plain yoghurt)

For the dressing:

• cup freshly squeezed orange juice
• 2 tbsp honey
• tbsp ground mustard
• 1 tbsp olive oil
• Ground pepper and salt (as needed)

Method:

For the dressing:

• Mix all the ingredients of the dressing together.

For the salad:

• Mix the ingredients of the salad with the dressing and toss before serving.

Nutritional benefits of amaranth microgreens

Amaranth is one of the richest sources of minerals like manganese. Just one serving of amaranth is enough to get your recommended dietary allowance of manganese. It also plays a vital role in improving brain function and protects against certain neurological conditions.

6. Quinoa and amaranth salad

Ingredients:

For the salad:

• 1 cup amaranth microgreens
• 1/2 cup boiled cubed beetroot
• 1/2 cup cooked quinoa
• 1/4 cup apple cut into cubes
• Handful of cranberries
• 1 cup of sunflower seeds

For the dressing:

• cup fresh lime juice
• 2 tbsp honey
• A handful of chopped coriander
• 1 tbsp apple cider vinegar
• 1 teaspoon ground mustard
• tsp fresh ginger (grated)
• Salt and pepper to taste

Method

For the dressing:

• Mix all the ingredients of the dressing together.

For the salad:

• Mix the ingredients of the salad with the dressing and toss before serving.

Nothing better than fresh greens just out of your own garden. Try growing these in pots in your balcony and enjoy the goodness of these tiny greens in various dishes.

About the author:

Written by Keya Salot on 23 April 2019.

Ms Keya Salot believes in sustainable agriculture and natural nutrition. To further her belief, she founded Farm2Fam, which produces organic and nutritious microgreens.

Join our Circles to share, discuss and learn from fellow parents and experts!

Looking for expert tips and interesting articles on parenting? Subscribe now to our magazine. Connect with us on Facebook | Twitter | Instagram | YouTube