How to Eat Microgreens

Add Them to Whatever You Are Already Making.

Think of microgreens as a finishing ingredient — not a meal to build around, but something you add at the end. No cooking, no prep, no changes to how you already eat.

Bowl of ramen topped with fresh broccoli, radish and leek microgreens

How to Use Them

Microgreens work best when added after cooking. Heat degrades the enzymes and fragile compounds that make them valuable — always add them to finished food rather than cook them in.

Eggs
Scatter a handful over scrambled eggs, fold them into an omelette at the end, or pile them onto an egg sandwich. The single easiest daily entry point. The warmth of the eggs softens them slightly without destroying what matters.
Bowls
Rice bowls, quinoa bowls, noodle bowls, grain bowls — add microgreens as a topping right before eating. They add texture, freshness, and color to anything bowl-based.
Meat and fish
Top a finished steak, piece of salmon, grilled chicken, or seared tuna with a small handful. The contrast between warm protein and fresh greens works well both texturally and visually.
Sandwiches, wraps, tacos
Use microgreens instead of or alongside lettuce. They hold up better than most leafy greens and add more flavor. Radish microgreens are especially good here for a peppery bite.
Soups
Add after pouring into a bowl, never during cooking. A small pile on top of tomato soup, ramen, pho, or any broth-based dish adds freshness and keeps the compounds intact.
Avocado toast
A natural pairing. Sunflower microgreens work particularly well here for their mild, slightly nutty flavor.
Smoothies
Broccoli and sunflower microgreens blend cleanly into fruit-based smoothies without significantly affecting flavor. The easiest option for anyone who does not want to taste them at all.
Salads
Mix directly into a salad as part of the greens base, or use as a topping on a finished salad for added texture.

No prep — just open and add.

How Much to Eat

A small handful — roughly one to two ounces — is enough for a meaningful daily serving. No weighing, no tracking. If it covers the top of whatever you are eating, you are in the right range.

Consistency matters more than quantity. These compounds work best when present regularly, not consumed in large amounts occasionally. A small amount added to one meal every day is more valuable than a large amount eaten once in a while.

One meal per day is the right target to start. Add microgreens to whatever meal is easiest — usually breakfast or lunch — and let it become automatic before adding a second.

Membership tiers are built around this principle. Casual delivers roughly one ounce per day. Optimal delivers one and a half to two ounces. Peak delivers two to two and a half ounces. All of them work — the difference is how consistently and how strongly the body's protective systems are being supported over time.

Flavor Profiles

Different varieties taste different — knowing what to expect makes it easier to match them to the right meals.

Broccoli
Best for: eggs
Flavor intensityMild
Slightly earthy, clean, and easy to pair with almost anything. The most versatile variety — works in eggs, bowls, smoothies, and on top of proteins without competing with the dish.
The most concentrated whole food source of sulforaphane precursors — directly activates the body's own cellular defense systems
Sunflower
Best for: snacking
Flavor intensityMild
Mild and slightly nutty with a satisfying crunch. One of the most approachable varieties for people new to microgreens. Works well on toast, in salads, and blended into smoothies.
Supports cardiovascular health and cellular repair through vitamin E and healthy fat content
Radish
Best for: sandwiches
Flavor intensityBold
Vibrant purple stems with a bold peppery kick. Visually striking on any dish — adds color and a more assertive bite. If you enjoy arugula, you will enjoy radish microgreens.
Rich in anthocyanins — the same protective compounds that give blueberries their anti-inflammatory properties
Mustard
Best for: wraps
Flavor intensityBold
Bold and spicy with a sharp bite. Best used in smaller amounts alongside milder varieties. Works anywhere you want heat without adding hot sauce.
Supports detoxification and anti-inflammatory pathways — a strong complement to broccoli in every box
Melon
Best for: smoothies
Flavor intensityVery mild
Delicate and subtly sweet with a clean, fresh flavor. One of the mildest varieties available. Works well in salads, on lighter proteins like fish, and in smoothies.
Gentle and easy to digest — a good entry point for anyone building their daily microgreen habit
Salad Mix
Best for: bowls
Flavor intensityMedium
A well-rounded blend of kale, arugula, kohlrabi, cabbage, and broccoli. Mild bitterness with a slight peppery note from the arugula. The most versatile blend for people who want variety without choosing.
Compound diversity in a single handful — multiple protective compound families working together
Basil
Best for: pasta
Flavor intensityMedium
Bright, aromatic, distinctly herbaceous. Use it exactly the way you would use fresh basil — on pasta, pizza, caprese, or eggs.
High in polyphenols and flavonoids — supports vascular health and reduces oxidative stress markers
Pink Garnet Amaranth
Best for: garnish
Flavor intensityMild
Visually striking with deep pink and red tones. Mild, slightly earthy flavor — beautiful as a finishing touch on plated dishes and salads.
One of the highest antioxidant profiles of any microgreen — exceptional free radical scavenging capacity
Leeks
Best for: eggs
Flavor intensityMild
Mild and onion-like with a gentle savory quality. Recognizable by the distinctive black seed hulls at the base. Works beautifully in eggs, soups, and grain bowls.
Contains organosulfur compounds that support cardiovascular health and healthy cholesterol levels

How to Get the Most Out of Broccoli Microgreens

Sulforaphane is not preformed in the plant — it is produced when glucoraphanin and myrosinase come into contact, which happens when plant cells are disrupted. Chewing does most of this work naturally, but giving chopped microgreens a minute or two to sit before eating allows more of that conversion to complete.

The one thing that actually matters biologically

Eat them raw. Heat deactivates myrosinase and significantly reduces sulforaphane production. Adding broccoli microgreens to finished food rather than cooking them in is the single most important thing you can do to preserve their value. Everything else is preference.

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