Chia Microgreen Smoothie
Ingredients (Serves 1):
· Banana – 1 ripe
· Frozen strawberries or mango – ½ cup
· Plain yogurt – ½ cup
· Chia microgreens – ½ packed cup
· Honey or dates – 1 tsp (optional)
· Cold water or milk – ¼ cup (adjust for thickness)
Steps:
1. Blend: Add all ingredients to a blender. Blend until completely smooth.
2. Adjust consistency: Add more liquid if thinner texture is preferred.
3. Serve: Pour into a glass or smoothie bowl. Garnish with a pinch of fresh microgreens if desired.
Cucumber-Chia Microgreen Cooler
Ingredients (Serves 2):
· Cucumber – 1, peeled and chopped
· Fresh lemon juice – 1½ tbsp
· Fresh mint leaves – 6–8
· Chia microgreens – ½ cup
· Cold water – 1 cup
· Ice cubes – to serve
· Optional: honey or a pinch of salt
Steps:
1. Blend cucumber, lemon juice, mint, and microgreens until smooth.
2. Strain (optional).
3. Serve over ice.
Chutney (No-Cook Green Chutney)
Ingredients (Yields ~1 cup):
· Fresh chia microgreens – 1 packed cup
· Fresh coriander leaves – ½ cup
· Fresh mint leaves – ¼ cup (optional for added freshness)
· Green chili – 1 (adjust to taste)
· Garlic – 1 clove
· Ginger – ½ inch piece
· Salt – ½ tsp (or to taste)
· Lemon juice – 1 tbsp
· Cumin seeds – ¼ tsp
· Cold water – 2 to 4 tbsp (adjust for desired consistency)
Steps:
1. Wash & prep greens: Thoroughly rinse chia microgreens, coriander, and mint (if using). Pat dry.
2. Blend: Add all ingredients to a small mixer or blender jar.
3. Adjust consistency: Start with 2 tbsp water and blend to a smooth paste. Add more water if needed.
4. Taste and adjust: Add more salt or lemon juice as needed.
5. Serve: Use as a spread for sandwiches, dip for snacks, or side chutney with Indian meals.
Moong Dal Tadka with Chia Microgreens
Ingredients (Serves 2–3):
· Split yellow moong dal – ½ cup
· Water – 1½ cups
· Turmeric powder – ¼ tsp
· Salt – to taste
· Chia microgreens – ½ cup (plus extra for garnish)
For Tadka (Tempering):
· Ghee or oil – 1 tbsp
· Cumin seeds – ½ tsp
· Garlic – 2 cloves, chopped
· Green chili – 1, sliced (optional)
· Hing (asafoetida) – a pinch
Steps:
1. Cook dal: Wash and pressure cook moong dal with turmeric and water until soft. Mash lightly.
2. Add salt and simmer for 2–3 minutes. Turn off heat.
3. Prepare tadka: Heat ghee, add cumin, garlic, green chili, and hing. Sauté until golden.
4. Add microgreens: Stir chia microgreens into hot dal right after adding the tadka.
5. Garnish: Top with extra microgreens before serving.
6. Serve with steamed rice or jeera rice.
Avocado Toast with Chia Microgreens
Ingredients (Serves 1):
· Whole grain or sourdough bread – 1–2 slices, toasted
· Ripe avocado – ½, mashed
· Lemon juice – 1 tsp
· Salt & pepper – to taste
· Chia microgreens – ½ cup
· Optional toppings – cherry tomatoes, chili flakes, poached egg
Steps:
1. Mash avocado with lemon juice, salt, and pepper.
2. Spread onto toasted bread.
3. Top with fresh chia microgreens and optional toppings.
4. Serve immediately for best texture.
Hummus Wrap with Chia Microgreens
Ingredients (Serves 1–2):
· Whole wheat or spinach wrap – 1
· Hummus – 2 tbsp
· Grated carrots – ¼ cup
· Cucumber – thin slices
· Bell peppers – thin strips
· Chia microgreens – ½ cup
· Feta cheese (optional) – 1 tbsp
Steps:
1. Spread hummus over wrap.
2. Layer veggies and chia microgreens.
3. Add feta if using.
4. Roll tightly and slice in half.
Egg Muffins with Chia Microgreens
Ingredients (Makes 6 muffins):
· Eggs – 4
· Milk – ¼ cup
· Salt & pepper – to taste
· Chopped onions – 2 tbsp
· Diced bell peppers – 2 tbsp
· Chia microgreens – ½ cup
Steps:
1. Preheat oven to 180°C (350°F).
2. Whisk eggs, milk, salt, and pepper.
3. Stir in veggies and chia microgreens.
4. Pour into greased muffin tin.
5. Bake 15–18 minutes or until set.
Chia Microgreen & Quinoa Power Bowl
Ingredients (Serves 2):
· Cooked quinoa – 1 cup
· Roasted chickpeas – ½ cup
· Cherry tomatoes – ½ cup, halved
· Chopped cucumber – ½ cup
· Chia microgreens – 1 cup
· Tahini or yogurt dressing – 2 tbsp
Steps:
1. Assemble all ingredients in a bowl.
2. Drizzle with dressing.
3. Mix lightly and serve chilled or room temp.