"The discovery of a new dish confers more happiness on humanity, than the discovery of a new star"

Jean Anthelme Brillat-Savarin

Micro-greens are flavorful and packed with nutrients. They can easily be added to every meal! Add them to your soups, your sandwiches, as a topping on your pizza and salads, or blend them in a smoothie.

Mighty quinoa salad


1 cup cooked quinoa

2 cups microgreens of choice

Kalamata olives

Avocado diced

2 tbsp olive oil

1 tbsp balsamic glaze

1 tbsp lemon juice

1 tsp garlic

1 tsp spices/herbs of choice

1 tsp hemp seeds

1 tsp chia seeds

Honey drizzle

How to make: Combine all ingredients together and add the dressing. Drizzle with honey and more glaze if desired. Serves 2-4

Owl Star: Since they are not fully grown, broccoli microgreens are milder than the mature plant. Yet, they are packed with nutrients, including Sulforaphane, a naturally occurring compound, that has shown to have anticancer properties.

Couscous and falafels salad


1 cup uncooked couscous

4/5 falafels cut in half (I used frozen ones but you can make your own)

Dried golden raisins and cranberries

1 cup chopped microgeens mix (I used sunflower, pea shoots, broccoli and radish)


Olive oil

Balsamic glaze

Salt, pepper, chipotle pepper and Uniquely pure finishing salt

How to make: Cook couscous and frozen falafels following package instructions. Combine all ingredients and add the dressing. Top with some radish microgreens for a pop of colour and spiciness. Serves 2-4.

Immune boost berries smoothie


2 cups sunflower microgreens

1 cup mix berries (frozen or fresh if available)

1 banana

3/4 cup oat milk (adjust if needed)

How to make: Combine all ingredients together and blend until desired consistency. Add more milk if needed. Serves 3-4.

Owl Star: Sunflower microgreens are high in zinc which has all manner of benefits including a boost to the immune system and digestive regularity.

Pea shoots Pancakes


3 eggs

1/2 cup of cottage cheese

1/2 cup flour

2 tbsp olive oil

2 tbsp of lemon juice

1 garlic glove

1 cup of chopped pea shoots


How to make: Combine all ingredients, except pea shoots, in a food processor or a blender until smooth. Add in chopped pea shoots and pulse. Heat lightly greased skillet over medium heat. Working in batches, add batter 1/4 cup (60 mL) at a time to pan and cook pancakes until bubbles form on top, about 2 to 3 minutes. Flip and cook until pancakes are browned, about 1 minute longer. Makes about 10 pancakes.

Owl Star: Those pancakes are incredibly easy to make and contain to added sugar. Naturally sweet, the pea shoots make them a perfect morning breakfast or a snack. Also, it has been toddler tested and approved :)

Penne with pea shoots pesto


Penne or any type of pasta

1 cup pea shoots (I used green peas here)

1/4 cup Parmesan cheese

1/4 cup olive oil

1/4 almonds

1 tsp lemon juice

1 tsp chipotle chili pepper

How to make: Cook pasta according to package directions. Meanwhile, combine all ingredients in a blender or a food processor, keeping the olive oil out. Start mixing ingredients together and add olive oil until you reach the desired consistency. Drain cooked pasta and add pesto. Add a few pea shoots and some grated parmesan cheese before serving. Serves 2-3. Bon appétit!

Super grilled cheese


1-2 tablespoon of butter

2 slices of bread

4 slices of ham or turkey

6 thin slices of cheese

One handful of kale

One handful of micro-greens- pea, sunflower, radish

1 tablespoon of mayonnaise or whole grain mustard

How to make: Heat skillet to medium heat, add butter, let melt, and swirl to coat. Add slices of bread to skillet, and place cheese and ham on top of each slice. Cook until cheese begins to melt and the bread is golden. Top one side of bread with mayonnaise/mustard, kale and micro-greens. Flip the untopped slice of onto the other. Transfer to a plate and cut in half. Enjoy :)

Owl Star: Just a little touch of micro-greens will bring this classic to another level of superfood.

Owl sunny spread


1 cup sunflower micro-greens

2 tbsp tahini (sesame paste)

1 tbsp cococunt oil

Hemp heart (optional)

How to make: Combine all ingredients in a food processor and blend until the desired consistency. You can add some coconut oil as you go depending on the consistency you are looking for. I could not achieve a perfect paste here I think because of my food processor. But the taste was still yummy. Makes 4-6 servings.

OWL Star: Great on toasted bread, apples, or crackers. Because I used the microgreens and not the seeds, I kept the green colour. But with the nuttiness of the sunflower and the Tahini, my 2.5 years old ate one whole slice, so that's a success!

Crunchy greens salad


2 to 4 cups of your favorite micro-greens! I use Zesty Mix and sunflower here.

1 bell pepper


1 tbsp Dijon mustard

1 tsp lemon juice

3 tbsp olive oil

2 tbsp balsamic glaze or vinegar

1 tsp honey

1 tsp chia seeds (optional)

1 tsp hemp seeds (optional)

How to make: Add the dressing to this delicious crunchy green salad right before serving. Eat alone or as a side.

Gourmandise Smoothie


1 banana

1 cup of micro sunflower

2 tbsp dairy-free yogurt

1/2 cup of oat milk

How to make: Combine all ingredients and blend until the desired consistency. Serves 2.

Owl Star: This smoothie is super creamy and has no added sugar. Another toddler-approved success!

Sunshine smoothie


1 cup kale

1/2 cup sunflower microgreen

1 cup mango chunks

1/2 pear

1 tsp lemon juice

1 tsp hemp seeds (optional)

How to make: combine all ingredients and add fresh cold water. Blend until desired consistency. Serve 1.

Owl Star: With the sweetness of the pear, this smoothie is toddler-approved! A great alternative for children, and parents, to eat greens :)

Mix beans & sunflower salad


2 cups mix beans (1 can or home cooked)

1/2 bell pepper

1/2 onion

1 cup of sunflower micro-greens


2 tbsp olive oil

1 tbsp balsamic glaze or vinegar

1 tbsp lemon juice

herbs (oregano, Provence), salt, pepper to taste

How to make: Combine ingredients together. Add your vinaigrette and mix well. Adjust to taste.

Owl Star: Great snack for hikers, keep well to pack as a work lunch, or as a side.

Night Owl Morning Boost


1/2 cup sunflower micro-greens

1/2 cup spinach

1 banana

1 cup pineapple chunks

1/2 cup oat milk or alternative

lemon juice (optional)

chia seeds (optional)

How to make: Combine ingredients in a high-powered blender and blend until smooth. Can store in the refrigerator up to 24 hours. 2 servings

Owl Star: Another toddler-approved smoothie thanks to the richness of the milk. I used unsweetened oat milk here so there is no added sugar other than the fruits.

Sunflower guacamole

2 avocados

Juice of 1/2 lime

1/4 tsp (1 mL) salt

2/3 cup (160 mL) roughly chopped sunflower shoots

1/4 cup (60 mL) finely chopped red onion

1/2 jalapeno, finely chopped

Place avocado, lime juice, and salt in bowl and mash into a chunky mixture. Stir in sunflower shoots, red onion, and jalapeno.