Macro Benefits of Microgreens

Local couple shares the health benefits of cooking with microgreens, as well as three recipes that incorporate them.

Many know (or have at least heard) of microgreens— aka: the tiny, immature versions of vegetables, herbs and other plants. However, many do not realize how beneficial adding microgreens to one’s diet can be. According to a study completed by researchers at the University of Maryland College of Agriculture and Natural Resources as well as the United States Department of Agriculture (USDA), microgreens contain four to 40 times more nutrients than their mature counterparts. 

“Broccoli, for example, is considered a powerhouse among microgreens with 40 times the nutrient density of adult broccoli,” said Mark Hanford, founder of Giant Forest Microgreens. “Broccoli supplies 241 percent of Vitamin E, which is one of the body's primary antioxidants and helps prevent free radicals from oxygenating cholesterol. Among a whole host of other high levels of nutrients, broccoli also contains high levels of compounds that convert to sulforaphane once consumed. Sulforaphane is a phytochemical that is said to have powerful cancer-fighting and preventative properties.”  

Since our society is becoming more aware and knowledgeable of the food we put into our bodies, Hanford and his team at Giant Forest Microgreens worked to create a way for people to grow their own microgreens indoors; additionally, they also offer a subscription service where microgreens can be delivered every week to one’s home or picked up at local farmers markets, such as the Oakland County Farmers Market on Thursdays and Saturdays and/or the Franklin Farmers Market on Sundays.

“At this time, we offer broccoli, radish, sunflower and pea microgreens,” Hanford explained. “All have a unique flavor, similar to the adult plant, but yet, even better, is that they are so much more nutritious.”

Hanford’s wife, Dawn, loves cooking with microgreens and kindly shared with us three recipes, including her Broccoli Cheddar Biscuits, Egg Omelette Wrap with Sunflower Greens and Salsa and Cream of Broccoli Soup. For more information about Giant Forest or to place your next microgreen order, visit giantforestmicrogreens.com.


  • 2 ¼ cups Biquick™

  • ⅔ cup 2% milk

  • 1 cup broccoli microgreens, chopped finely

  • 1 cup shredded cheddar cheese

Preheat oven to 450 degrees. Mix Bisquick™ with milk. Add cheddar and broccoli. Blend well. Roll dough into 12 balls and place on an ungreased cookie sheet. Flatten slightly as they do not spread much. Bake for 8-10 minutes until slightly browned. 


  • 4 medium eggs

  • 2 tsp butter

  • 1 cup sunflower greens

  • ½ tsp dill weed

  • 1 tsp onion powder or dried onion

  • ¼ tsp salt

  • ¼ tsp pepper

  • 2 medium-sized flour tortilla wraps

  • 2-4 tbsp salsa

In a bowl, scramble the four eggs and add dill, onion, salt and pepper. Mix well. Heat a medium-sized frying pan or omelette pan and melt butter until sizzling. Tilt pan so butter covers sides. Reserving a few stems for each omelette, sauté ½ cup of sunflower greens until soft. Pour egg mixture over greens. Cook until eggs set. Using a spatula, flip eggs over to complete cooking. Remove from heat. Warm flour tortillas on stove or in microwave. Place ½ omelette on one tortilla, and put ½ of the remaining sunflower greens on eggs. Do the same with the other tortilla. Drizzle salsa over eggs. Wrap, eat and enjoy!


  • 2 cups of broccoli florets

  • 1 cup heavy whipping cream

  • 1.5 cup broccoli microgreens, reserving some stems for garnish

  • 1.5 tsp salt

  • 2 tbsp butter

  • 2 bay leaves

  • 1 celery stalk chopped small

  • ½ tsp black pepper 

  • ½ sweet onion chopped small

  • ½ tsp ground nutmeg

  • 8 cups chicken or vegetable broth

  • ¾ cup shredded cheddar cheese

In a stock pot, boil broccoli florets and chopped microgreens with broth until florets are tender. In a pan, add butter and sauté onions and celery until soft. Remove from heat. After broccoli is tender, remove ¾ of florets and some broth and place in a blender to puree. To the remaining broth in the stockpot, add salt, pepper, nutmeg, bay leaves and heavy whipping cream. Add sautéed vegetables and butter to the stock pot, as well.  Simmer together and stir for about 5-10 minutes. Taste to see if there is enough salt and pepper. Add pureed broccoli and stir well. Cover and simmer on low 15-20 minutes, stirring occasionally. Ladle into mugs or soup bowls, sprinkle cheddar and top with whole broccoli microgreen stems.

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