Microgreen

Smoothie
Recipes
Easy &
Nutritious

By: Perfect Foods, Inc.

America's Premier Wheatgrass &
Microgreen Growers Since 1982
 hey there,
rawsome friends!

We are microgreen growers and

own the world's largest indoor
farm, located in NY!
We love microgreens and have created raw vegan recipes
and meal plans to teach you how to use them best!

We make microgreen
smoothies every
morning...
And they are our favorite raw vegan
option for our clients because of how
easy they are to make and how much
nutrition they have in them.

Now we want to teach you our TOP microgreen smoothie recipes!

Enjoy!

Matsil
XOXO Rebecca
Health Coach
Perfect Foods ,Inc.
 Why we love
microgreen smoothies:
1. Packed With Protein & Nutrients
I bet you didn't know microgreens have a high
concentration of protein for greens can have up to
100 times of certain nutrients than the adult plant!
2. Fresh Raw Vegan
No need for superfood powders when you add
fresh sprouts and microgreens to smoothies!!!
3. Takes 5 Minutes to Make
Maybe now I won't always be late... LOL jk.
4. Quickest Clean Up
I'd rather play outside than clean up... am I right?
5. Satisfying + Filling
With this much nourishment, these smoothies can
fill me up for half the day!
6. Refreshing + Yummy
Well, you'll have to try it for yourself!
7. Energizing
It's truly an out of body feeling. Not to be dramatic
but I feel like I'm flying with energy...
8. Can Grow Sprouts Yourself
You can easily grow sprouts at home in 3-10 days
 What are
microgreens?

Perfect Foods
Sunflower
Microgreens

Microgreens are the 10-14 day old baby of the plants

concentrated in the nutrients needed to grow the adult plant. At
this stage they are high in protein and nutrients and are a great
resource for vegans and raw vegans when wanting to get a large
amount of nutrients in with little chewing or prepping!

To sprout our microgreen seeds, we first soak and rinse them to

remove enzyme inhibitors and to help initiate germination. As the
seed is nutritionally activated through the process of sprouting, it
begins to break down starches into simpler carbohydrates, fats
into fatty acids and proteins into amino acids. This in effect makes
these nutritional properties more bioavailable to us when we
consume them.
 Each particular sprouted variety is composed of their own
complex of vitamins, minerals and unique health enhancing
constituents, but one of the great benefits that all sprouts have
in common is their high enzyme content. They are very helpful
for breaking down the foods we eat into usable nutrients and
processing undigested waste material. Sprouted microgreens
assist in activating the immune system and are cleansing to the
body. Those high in chlorophyll are effective at removing toxins
from the cells and lymphatic system. They are also high in
dietary fiber which promotes healthy bowel movements and
intestinal function. Cruciferous vegetables have been linked to a
long list of health benefits, including improved heart health,
increased weight loss, reduced inflammation, regulating blood
sugar and fighting cancer.
 Microgreens & Their
Proven Scientific Benefits

Reduce Risk of Cancer with 40-50x Sulforaphane

Broccoli micorgreens have one of the highest concentrations of
sulforaphane, a chemical compound proven to prevent and reduce the risk
of cancer. Broccoli microgreens have been proven to be one of the most
anti-cancer foods on earth. (1, 2 3, 4, 5) “Broccoli sprouts consistently
contain 20 to 50 times the amount of chemoprotective compounds found
in mature broccoli heads and may offer a simple dietary means of
chemically reducing cancer risk,” Dr. Paul Talalay reported in a 1997 Johns
Hopkins press release.6

Lower Risk of Heart Disease:

Microgreens are a rich source of antioxidants, specifically polyphenols,
linked to a lower risk of heart disease. Animal studies show that
microgreens may lower cardiovascular disease and cholesterol levels (6, 7).
A massive study published in the American Journal of Clinical Nutrition
followed 134,796 adults over an average period of 10 years and found that
a higher intake of vegetables — and especially cruciferous vegetables —
was associated with a lower risk of death from heart disease. (8)
 Microgreens & Their
Proven Scientific Benefits

Reduce Inflammation:
Without a doubt, cruciferous
vegetables, especially microgreens, top
the charts as one of the best foods
when it comes to relieving
inflammation. One study in 2014
published in the Journal of the
Academy of Nutrition and Dietetics
showed that a higher intake of
cruciferous vegetables was associated
with up to a 25 percent reduction in
markers of inflammation among 1,005
women.

Anti-aging Properties:
Studies show antioxidants fight off free radical cells which cause aging to
the cells. Microgreens have one of the highest concentrations of
antioxidants. A study at the University of Maryland shows the analysis of
different microgreens and their nutritional content showing them to have 4-
40 times the nutrients as their adult plants (this number varies widely
based on the study and sources). (9)

Reduce Risk of Diabetes:

Plant based diets, especially ones full with nutrient dense plants such as
microgreens, have been found to prevent and terminate Type 2 Diabetes.
One study examined the effect of sulforaphane in broccoli sprouts on
people with Type 2 diabetes. The 97 participants were each given broccoli
containing 150 µmol of sulforaphane daily. The study concluded that
sulforaphane helped reduce blood sugar levels by as much as 6.5% and
also improved blood sugar control. (10, 11) Fiber slows the absorption of
sugar in the bloodstream, preventing spikes and crashes in blood sugar.
Additionally, one 2016 study out of China found that a higher intake of
cruciferous vegetables was associated with a significantly decreased risk of
type 2 diabetes among 306,723 participants.
.
 Pina Colada
Broccoli
Brain Smoothie

Ingredients to Blend:
Perfect Foods 1/4 Pineapple
1/2 cup of broccoli sprouts or
Broccoli Microgre microgreens
ens
1 Ripe Pear
1 Handful Ice
4 oz Water
 Red Velvet
Sweet Smoothie

Ingredients to Blend:
1 Frozen Banana
1 Cup Frozen Blueberries, Raspberries,
Cherries, Strawberries and Pomegranates
1 Handful Broccoli or Sunflower Microgreens
6-8 oz Water or Almond Milk
Morning Mango
Smoothie

Ingredients to Blend:
1 Mango
3 Scoops Coconut Yogurt (homemade)
1 Handful Sunflower Microgreen
1 Handful Broccoli Microgreens
1/2 Lime Juiced
1 Date
 Pre-Work Out
Smoothie
Powders are great for when you’re traveling or on the go but fresh
is always best. It tastes different and it feels different.
That's why it's so great to have these fresh superfoods in
your smoothie:
Wild Blueberries High in antioxidants for anti-aging and.
immune system supporting properties.

Sunflower Sprouts High in amino acids the building blocks of

protein to reduce cravings and fill you up.

Sesame Seeds High in magnesium and zinc for building

progesterone during the luteal phase for balancing hormones for
women.

Pumpkin Seeds High in healthy fat and vitamins & minerals. .

 Blueberry
Breakfast
Bowl

Ingredients to Blend Till Thick:

1 Cup Wild Blueberries
1 Banana
4 oz Sunflower or Broccoli Microgreens
4 oz Water, Almond or Oat Milk

Toppings:
Fresh Banana Sliced
Rolled Oats
Chia Seeds
Sesame Seeds
Pumpkin Seeds
Berries
Sunflower
Smoothie
Ingredients to Blend:
4 Strawberries
1/2 Frozen Banana
1 Handful Sunflower Microgreens
4 oz Water
Ice
Positive Vibes
Smoothie

Ingredients to Blend:
4 oz Filtered Water
½ container Broccoli Microgreens
¼ cup Pineapple Chunks frozen
2 Medjool Dates pitted
1 Celery Stalk
Super Strawberry
Mojito Smoothie

Ingredients to Blend:
1 pint Strawberries
½ cup Basil
½ cup Sunflower Microgreens
1 cup Coconut Water
1 cup Ice
 Hippocrates
Microgreen Juice

Ingredients to Juice (Not Blended):

4 oz Pea Microgreens
4 oz Sunflower Microgreens
4 oz Cucumber
4 oz Celery
 Sunflower/Pea
Microgreen Shot

Ingredients to Juice (In masticating juicer):

o see
Click t ers
juic

This is for those of you who don't like the flavor of wheatgrass
shots! Bet ya never knew you can make microgreen shots. They
are packed with nutrients and aren't as hard to get down...

1/2 oz Sunflower Microgreens

1/2 oz Pea Microgreens
Glowing Skin
Smoothie

Ingredients to Blend:
4 oz Sunflower Microgreens
1 Frozen Banana
1 Date
2 Stalks Celery
1/2 Cup Raspberries
1 Frozen Pitaya Pack
Lean Green
Machine

Ingredients to Blend:
2 oz Broccoli Microgreens
2 Kiwis
1/4 Pineapple
1 Cup Coconut Water
1 Cup Ice
Healthy Hydration
Smoothie

Ingredients to Blend:
4 oz Sunflower Microgreens
1 Cup Frozen Strawberries
3 Figs
2 Stalks Celery
8 oz Water
Berry Banana
Smoothie

Ingredients to Blend:
4 oz Sunflower Microgreens
1/2 Frozen Banana
1 Cup Frozen Wild Blueberries
6 oz Water
Hormone Balance
Machine

Ingredients to Blend:
1 pinch Broccoli Microgreens
4 Strawberries
1 Pear
2 Spoonfuls Coconut Yogurt (homemade)
1 tbsp Pumpkin Seeds
1 tbsp Flax Seeds
4 oz Water
Ice
Radiant Love
Smoothie

Ingredients to Blend:
4 Strawberries
1 Handful Sunflower Microgreens
3 Fresh Figs
4 oz Water
Ice
Avocado Pineapple
Smoothie

Ingredients to Blend:
4 oz Sunflower Microgreens
1/4 Avocado
1 Date
1/4 Pineapple
1 Peach
6 oz Sesame or Nut Milk
 Make your own recipe
and tag us on IG: & we'l
l
Tag us re it!
sha

1
MICROGREENS
2 FRUIT (FRESH OR
FROZEN) 3 BLEND (VITAMIX)

Get these
sprouts/microgreens
Freshly Shipped Here
o see
Click t e
if w o
rt
delive !
yo u

SUNFLOWER BROCCOLI
ANTIOXIDANTS, BRAIN
PPROTEIN, MILD AND HEALTH, CANCER
HEARTY FLAVOR FIGHTING, MILD FLAVOR

HELPFUL TIP:
Freeze microgreens before they
go bad to add them to smoothies!
 BON
Wheatgrass Shot US
Recipes

We had to throw this in! We are the wheatgrass people after all!
If you have trouble drinking wheatgrass, try these delicious tricks:

Party Shot: Happy Shot:

1. Lick Cinnamon 1/2 oz Wheatgrass
2. 1 oz Wheatgrass 1/2 oz Pineapple
3. Bite Lemon/Orange
Fire Shot:
Mild Shot: 1/2 oz Wheatgrass
1/2 oz Wheatgrass 1/2 oz Ginger
1/2 oz Sunflower/Pea 1/2 Apple Cider Vinegar
Microgreens
BON
US
Reset Cleanse
Salad

Done with smoothies for now and ready for the optimal salad?
This is everyone's favorite salad on our Raw Vegan Reset Cleanse.

Ingredients:
1 Handful Sunflower Microgreens
1 Handful Pea or Broccoli Microgreens
1 Carrot Grated
1/2 Beet Grated
2 tbsp Turmeric Sauerkraut
Famous Tahini Dressing
Sesame Seeds on Top
 GROW IT YOURSELF
Grow Your Own Sprouts at Home
in 3 Days with our Grow Kits:
o browse!
Click t
 TRY OUR NEW
Raw Vegan Reset Cleanse
Click for a FREE
Consultation to See
How We Can Help You
Hope You Enjoyed!
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