MicroGreens: Sunflowers

“Good things come in small packages.” ~ Unknown

This week’s Urban Vegetable Garden Community Supported Agriculture challenge food was sunflower microgreens. When Erin dropped them off, she compared the microgreens to the veal of vegetables because of their tantalizing flavor and vibrant color (plus they are baby plants).

Microgreens are edible immature greens that are harvested less than a month after germination. Although they have been a staple of fine dining establishments for awhile – microgreens are hot hot hot right now! Perhaps it is because they are super easy and quick for home gardeners to grow (only 1-3 weeks!), it could be the poignant taste of baby greens or most recently the health benefits that have been touted around the web!

IMG_6393Uses: Microgreens are used as edible garnishes, salad ingredients and as a bright and vibrant component in a variety of dishes.

Health benefits: Microgreens are thought to have higher concentrations of phytonutrients, antioxidants, vitamins and minerals than their adult counterparts. Microgreens are not all created equally however, and some have more nutritional benefits than others. Some of the best for phytonutrients and antioxidants according to a study published in the Journal of Agriculture and Food Science include: red cabbage, cilantro, garnet amaranth and green daikon radish.

So I was ready to engage in the challenge. As I looked up potential recipes, I noticed a trend that many people combined sunflower microgreens with cream cheese and avocado into either a dip or a sandwich. I couldn’t find an exact recipe for this tantalizing sounding dip so I decided to create my own – and I am so glad I did!



  • 1/4 cup of cream cheese
  • 1 ripe avocado
  • 1 cup of sunflower microgreens
  • 2 tablespoons of lemon juice



  1. Peel and pit avocado
  2. Combine cream cheese, avocado, sunflower microgeens and lemon juice into food processor
  3. Serve and enjoy!
Sunflower Sprout Dip!

Happy planting and eating!

~The Gardening Dietitian

Leave a Reply