Microgreens with Manchego


Microgreens are hands down some of the most healthy foods you can eat. They are so healthy, in fact, they are one of the few foods you can actually feel making you better after you eat them. The reason that microgreens are so healthy is because they have such compact nutrition both from the seed from which it germinated and the early burst of other nutrients created in the early stages of growth, all with reduced anti-nutrient factors such as phytate or oxalates which might otherwise prevent absorption of those nutrients. Legumes, nuts, and seeds all have phytate, which is a molecule which holds on to nutrients for the plant but which prevents those nutrients from being absorbed when we eat them—primarily minerals but also some vitamins as well, and as discussed in my book can entirely inhibit the beneficial nature of these foods and contribute to metabolic diseases. After germination and sprouting plants have significantly reduced phytate, making most of the nutrients within now bioavailable, and since the plant has not yet used up those nutrients in growth there is now concentrated nutritional power. Because microgreens are also eaten in larger numbers it’s like getting the nutrition of many full grown plants all at once. Manchego can be a little expensive, but its flavor goes great with the delicate and peppery taste of microgreens, and the way it’s shaved increases the flavor contribution and so requires very little in this recipe, so its use can go a long way. Microgreens are also high in plant protein (which are safe for those protein fast diets prescribed for different therapies in my book). This recipe makes enough for two side salads or one main course, so multiply the ingredients if feeding others. If manchego isn’t available, other cheeses can work. Choose one which is a bit sharp in flavor. Manchego is a sheep’s milk cheese, so it tends to be safe, non-A1 dairy anyway, and choosing another sheep’s cheese can be just as good. Because microgreens are always grown in grow houses they do not contain pesticides and things like glyphosate, even if they aren’t organic, which makes them not only better for everyone’s health but our soil, air, and water quality too.


6 oz microgreens, chopped, preferably mixed varieties such as pea or sunflower if available
1/2 cup shaved Manchego (use a vegetable peeler)
1 tbsp Coconut Oil, Olive Oil, or High Oleic Sunflower Oil
1 tbsp White Vinegar
1/4 tsp Sea Salt

In a medium or large bowl mix oil, vinegar, and sea salt. Whisk vigorously until it starts to thicken slightly. Add chopped microgreens and toss. Add shaved manchego and toss gently.