Author: john-henry

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Smashed White bean, Cucumber and Radish Sandwich (Serves 4)

Method:

  1. In a medium bowl, using the back of a fork or a potato masher, gently smash the beans with the lemon juice, oil, and ¼ tsp. each salt and pepper; fold in the dill.
  2. Form sandwiches with the bread, smashed bean mixture, cucumber, radishes and microgreens.

Ingredients:

  • 1 can cannellini or other white beans
  • 2 Tbsp. fresh lemon juice
  • Kosher salt and pepper
  • 1 Tbsp. olive oil
  • 1 Tbsp. chopped fresh dill
  • 8 slice whole-grain bread
  • 1/2 seedless cucumber
  • 4 radishes
  • 1 cup radish microgreens
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Avo, Radish and Radish Microgreen Salad with Tangy Miso dressing (serves 2)

Method:

  1. Make the dressing by placing all the dressing ingredients in a blender and blending until thick and smooth, add water and salt as desired
  2. In a frying pan, toast some sunflower and pumpkin seeds, stir often until browned and set aside
  3. Place microgreens, radishes, green onion and half the toasted seeds and stir together.
  4. Add the avo to the side
  5. Drizzle with dressing and add salt
  6. Enjoy!

Ingredients:

Dressing

  • ½ cup extra virgin olive oil
  • ¼ freshly squeezed lemon juice
  • 1 ½ tbsp yellow/white miso paste
  • 1 Tbsp. raw honey
  • 1-2 Tbsp. tahini

Salad

  • 4 cups mixed microgreens (radish, rocket, alfalfa, basil….)
  • 1 bunch pink radishes, thinly sliced
  • 1 ripe avo thinly sliced 2 green onions thinly sliced
  • ¼ cup pumpkin seeds
  • ¼ cup sunflower seeds
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Parsley Micro Green Salad and Slow-Cooked Tenderloin (serves 2)

Method:

  1. In a large pan, add the tenderloin, coconut oil, and about half of your favourite beef spices. Cover the pan and cook on medium heat.
  2. As the pan is heating up, cut up the carrots and mushrooms.
  3. As soon as the pan is sizzling (about 5 minutes) add the 2 cups of water to the pan, flip the steaks, re-spice the beef, and add the carrots and mushrooms around the beef in the pan. Re-cover, and continue to cook on medium heat.

On to the Salad:

  1. Chop the cucumbers and avocados.
  2. In a medium mixing bowl, add the Parsley and mint, then add the chopped cucumbers and avocado, finally drizzling the olive oil over the top of that.
  3. Mix the salad thoroughly. Take your time on this, micro-greens are fragile, and the salad will taste and present the best if they aren’t bent of crumpled too much.
  4. Let the steak cook until the water has entirely boiled off. Stir every 10 minutes or so.
  5. Once the steak is cooked cut into slices, add the carrots and mushrooms to the salad and mix again.
  6. Serve the salad over the slices of tenderloin.

Ingredients:

  • 2 cups parsley microgreens
  • 2 sprigs fresh mint, chopped
  • 1 small cucumber, chopped
  • 1 small avocado, chopped
  • 2 Tbsp. olive oil
  • 6 Crimini mushrooms, chopped and roasted
  • 2 medium carrots, chopped and roasted
  • 500g organic beef tenderloin, slow-cooked
  • 1 Tbsp. coconut oil
  • 2 cups water
  • Your favourite beef spices
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Linguine with Parsley, Green Olive Sauce and Zesty Breadcrumbs (serves 4)

Method:

  1. Heat 1 Tbsp. oil in a medium pan over medium heat and cook panko, stirring, until golden, about 5 minutes. Season with salt and pepper; transfer to paper towels to drain and toss with dill and lemon zest.
  2. Cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente. Drain, reserving 1/2 cup pasta cooking liquid.
  3. Meanwhile, mash anchovies and garlic to a paste on a cutting board with the side of a chef’s knife. Combine with parsley, basil, and half of olives and capers in a large bowl. Chop remaining olives and capers and add to bowl, along with remaining 1/2 cup oil. Mix well; season sauce with salt and pepper.
  4. Add pasta and 1/4 cup reserved pasta cooking liquid to sauce. Toss, adding Parmesan a bit at a time, along with more pasta cooking liquid as needed, until sauce coats pasta. Add lemon juice; season with salt and pepper.
  5. Serve pasta topped with panko and more Parmesan.

Ingredients:

  • 1 Tbsp. plus 1/2 cup olive oil
  • 1/4 cup panko (Japanese breadcrumbs)
  • Kosher salt, freshly ground pepper
  • 2 Tbsp. chopped fresh dill
  • 1 tsp. finely grated lemon zest
  • 350g linguine or other long pasta
  • 4 oil-packed anchovy fillets
  • 1 small garlic clove
  • 1 cup fresh parsley microgreens
  • 1/2 cup fresh basil microgreens
  • 1 cup green olives, pitted, halved
  • 3 Tbsp. drained capers
  • 15g Parmesan, finely grated (about 1/2 cup), plus more for serving
  • 2 Tbsp. fresh lemon juice
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Parsley, Red Onion, and Pomegranate Salad (serves 3)

Method:

  1. Toss onion, sugar, and sumac in a medium bowl; season with salt and let sit 30 minutes.
  2. Add oil, vinegar, and pomegranate molasses and toss to combine; let sit 5 minutes.
  3. Just before serving, toss in parsley and pomegranate seeds; season with salt.

Ingredients:

  • ½ large red onion, thinly sliced
  • 1 tsp. sugar
  • 1 tsp. ground sumac
  • Kosher salt
  • 2 Tbsp. olive oil
  • 1 Tbsp. red wine vinegar
  • 1 Tbsp. pomegranate molasses or 1/2 teaspoon honey
  • 2 cups (lightly packed) fresh flat-leaf parsley microgreens
  • 1/4 cup pomegranate seeds
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Mizuna Microgreen baguette with Asian vinaigrette and prosciutto (serves 4)

Method:

  1. Gently cook the prosciutto over medium heat until crisp and transfer to paper towels.
  2. Pour the fat into a sealable container or blender along with the rest of the dressing ingredients.
  3. Shake vigorously or blend well.
  4. Mix the dressing into the greens a little at a time. We’re talking microgreens here, so there’s no need to drench them.
  5. Top a lightly toasted baguette slice with the prosciutto and then a pinch of the greens. Add salt to taste if needed

Ingredients:

For the baguettes:

  • 2 cups mizuna microgreens
  • 200g of prosciutto slices
  • Baguette, thinly sliced

For the dressing:

  • 1 Egg Yolk
  • 1/4 cup rice wine vinegar
  • 1 Tbsp. honey
  • 2 Tbsp. canola oil
  • 2 Tbsp. sesame oil
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Stir-Fry Bok Choy with Mizuna and Tofu (serves 2)

Method:

  1. Whisk 2 Tbsp. soy sauce, 2 tsp. sesame oil, and 1/2 tsp. vinegar in bowl.
  2. Stack 2 paper towels on work surface. Cut tofu crosswise into 2cm thick slices; cut each slice crosswise in half. Arrange tofu on paper towels and let stand 10 minutes. Pat top of tofu dry.
  3. Heat peanut oil in large nonstick skillet over medium-high heat. Add tofu and cook, without moving, until golden brown on bottom, 2 to 3 minutes per side. Transfer tofu to paper towel to drain, then place tofu on sheet of foil and brush both sides with soy sauce mixture.
  4. Wipe out any peanut oil from skillet. Add 2 teaspoons sesame oil and place skillet over medium heat. Add green onions, ginger, and garlic. Stir until fragrant, about 30 seconds. Add remaining 1 1/2 Tbsp. soy sauce and 3 tsp. vinegar, then bok choy. Toss until bok-choy wilts, 1 to 2 minutes. Add mizuna in 2 batches, tossing to wilt before adding more, 1 to 2 minutes per batch. Season greens with salt and pepper. Add tofu to skillet. Toss gently to blend. Transfer to platter.

Ingredients:

  • 3 1/2 Tbsp. soy sauce, divided
  • 4 tsp. Asian sesame oil, divided
  • 3 1/2 tsp. unseasoned rice vinegar, divided
  • 500gr container extra-firm tofu, drained
  • 2 Tbsp. peanut oil
  • 4 green onions, chopped
  • 1 Tbsp. finely chopped peeled fresh ginger
  • 2 garlic cloves, finely chopped
  • 4 baby bok-choy, leaves separated
  • 2 cups loosely packed mizuna microgreens
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Mizuna Smoothie (Serves 2)

Method:

  1. Make the hemp milk by combining the hemp seeds and water in a high-speed blender and process for 30 seconds.
  2. Add frozen fruit and greens to hemp milk in the blender. Use tamper if necessary to help process the ingredients again on high for about 1 minute.
  3. Add cacao powder, maca powder, flax meal, dates, prunes, and chia seeds to the blender.
  4. Process one final time for 1-2 minutes or until completely blended. Serve cold.

Ingredients:

  • 1/4 cup hemp seeds
  • 4 cups cold water
  • 1 frozen banana
  • 1 cup frozen peaches
  • 1 cup frozen blackberries
  • 1/2 cup frozen mango
  • 1 cup mizuna microgreens
  • 3 Tbsp. cacao powder
  • 1 Tbsp. maca powder
  • 1 tsp. vanilla extract
  • 2 Tbsp. flax meal
  • 4 dates
  • 6 prunes
  • 1 Tbsp. chia seeds
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Spicy Clementine Beef Stir-Fry with Micro Broccoli

Method:

  1. In a medium-sized bowl, combine the lite soy sauce and cornstarch. Add beef strips and mix well. Cover and let stand for 30 minutes in the refrigerator.
  2. To make the sauce, whisk the sherry, hoisin, honey, chili sauce, red pepper flakes (if using), soy sauce, clementine juice, and the zest of one clementine until completely combined. Set aside.
  3. In large pan or wok, heat oil on high and brown beef in small batches, making sure not to crowd the pan. Using a slotted spoon, transfer the beef to a platter. Set aside.
  4. Add more oil in the pan, if necessary. Add the garlic and ginger and cook until fragrant, about 1 minute. Add the sauce mixture and cook until reduced and thickened, about 5-7 minutes. Add all the beef back into the pan and cook for about 1 minute. Add micro broccoli, spinach (or other vegetables) and cook just until micro brocolli is incorporated and beef is heated through. Season with freshly cracked black pepper.
  5. Garnish with more clementine zest and sesame seeds. Serve immediately with steamed rice.

Ingredients:

  • 3 Tbsp. lite soy sauce
  • 1 Tbsp. cornstarch
  • 700g tri-tip, skirt or flank steak, cut in thin strips
  • 2 Tbsp. Shaoxing Rice Wine (dry sherry or white wine are good substitutes)
  • 2 Tbsp. hoisin sauce
  • 1 1/2 to 2 Tbsp. honey (I added 2 tablespoons)
  • 1 Tbsp. Sriracha chili sauce, or more
  • red pepper flakes, to taste (optional)
  • 3 Tbsp. lite soy sauce
  • 1/3 cup freshly squeezed clementine juice (tangerines and navel oranges are good substitutes)
  • 2 oranges, for zest
  • 3 to 4 Tbsp. vegetable oil, as needed
  • 3 cloves garlic, finely minced
  • 2 Tbsp. fresh ginger, finely minced
  • 200g baby spinach (broccoli, snap peas, bell peppers, bok choy green onions or other vegetables may be added to or substituted for spinach)
  • 1 cup of micro broccoli
  • freshly ground black pepper, to taste
  • 2 Tbsp. toasted sesame seeds
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Broccoli salsa

Method:

  1. Roughly chop the broccoli and combine them with all other ingredients in a medium bowl. Mix well and season with sea salt to taste.
  2. Serve atop grilled fish or chicken, as a dip for chips, or with beans and rice for a vegan meal.

Ingredients:

  • 2 cups broccoli microgreens
  • 2 cups chopped tomato
  • Juice of 1 lime
  • ¼ cup minced fresh cilantro leaves
  • ¼ cup finely minced red onion
  • ½ seeded, chopped jalapeño
  • Sea salt to taste