This week we'll explore ways to use microgreens and a special Rainbow Edamame Salad recipe. We'll also delve into spring's most interesting wildlife (birds!) and tips for both buying and using protein powder.

Eat Colorfully

Seasonal Ingredient Spotlight: MICROGREENS

This week, I'm excited to celebrate an incredibly beautiful and special ingredient: microgreens. Whether you're a microgreen lover or a microgreen newbie, this is a great time of year to experiment with them.

Microgreens are exactly what the name implies: plants in their young stage. They're very small, beautiful, delicate, and more flavorful than their larger counterparts. There are a huge variety of types, but in general you can enjoy micro versions of almost any green including kale, arugula, herbs (e.g., basil, cilantro), broccoli, etc. Look for them in the refrigerated section at artisan grocery stores. (Note that microgreens aren't the same thing as sprouts; the latter are sprouted from seeds for only a few days in the absence of soil).

How can you enjoy microgreens? They can be pricey, so you'll want to make sure they're the star of the show. You can use them in salads (opt for simpler salads with mostly raw components to keep them at the forefront) or as a garnish on toast, sandwiches, or dips. You can see them garnishing this Loaded Lemon Hummus on my blog if you want an example.

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Special Recipe: RAINBOW EDAMAME SALAD

It seems like you all have been loving the special recipes I've been sharing here (ones that you can't get on my blog), so I wanted to pass along another one. This Rainbow Edamame Salad is colorful, packed with plant-based protein and nourishing veggies, and easy to make with almost no cooking involved. It's sure to be an eye-catching centerpiece if you're hosting or attending a Memorial Day gathering next weekend.

This special newsletter recipe is sponsored by Seapoint Farms Edamame. If you've ever bought frozen edamame at the store before, it was probably Seapoint Farms. I've always loved their products because they're delicious, easy, reasonably-priced, and have great protein. Check out their Dry Roasted Edamame too, which are my new favorite salty snack.

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For the Salad:

• 12-oz bag of Seapoint Farms Shelled Edamame (look in the frozen foods aisle)
• Red bell pepper
• Orange bell pepper
• Ripe mango
• 4 baby cucumbers
• Small wedge of red cabbage
• 1 medium-sized purple carrot
• ¼ c roasted salted cashews

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For the Dressing:

• Juice of a lime
• 1 tbsp toasted sesame oil
• 1 tbsp maple syrup
• ¼ tsp salt

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Directions:

1. Cook the edamame according to the package directions (it only takes a few minutes) and let them cool completely.
2. Dice the peppers, mango, cucumbers, cabbage, and carrots so that they are about the same size as the edamame.
3. In a large mixing bowl, combine the cooled edamame with all of the fruits and veggies.
4. Drizzle the dressing ingredients over the salad, then toss well to mix.
5. Transfer the salad to a serving dish, then garnish with cashews and enjoy.

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Make-Ahead Tips:

To make this salad ahead of time, mix together all of the ingredients up to several hours in advance and store in a sealed container in the refrigerator. If possible, leave the cashews off until just before serving.

Live Colorfully

In the Natural World: BE A BIRD NERD

At the risk of sounding nerdy, I've really gotten into birds lately. My husband has always loved birds, and I've progressively come to love them as well (as two PhD scientists, you can imagine how intense we can get about things like this).

Birds are beautiful, interesting, and an important part of the ecosystem. This is an especially great time of year to observe them because most species are migrating and/or nesting. Depending on where you live, you likely have many dozens of bird species near you, so why not learn a bit more about them?

We're big fans of the Merlin birding app, which is a free download (then you download individual "bird packs" depending on where you live, all of which are free). It helps you identify birds using photos, calls, etc, and even has a cool listening feature that tells you what you're hearing.

Curious about who we've been spotting lately? We have an awesome Great Egret family in the marsh near our house. My personal favorite recently has been the American Woodcock, who makes an adorable noise (check out American Woodcock videos if you want to see an incredibly silly bird). My husband has been looking for warblers, since they're migrating through Vermont now, and we especially enjoy the Yellow Warbler (who looks like Tweetybird).

YOUR TURN: Are there any cool birds you've spotted lately? Please reply to this email, I'd love to hear about what you're seeing.

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Self-Care Pick: PROTEIN POWDER TIPS

Do you eat enough protein? Protein is an incredibly important macronutrient for a wide variety of reasons. Especially if you're a plant-based eater, you may want to consider how to add more protein into your diet. Personally, I find it's easier at dinner time, when I'm often cooking beans, tofu, quinoa, etc, but harder for breakfasts and lunches.

This is where protein powder comes in. There are many great options on the market now that are tasty, dissolve nicely, and are easy to incorporate into a wide variety of breakfast-type foods. If you're looking to get more protein in your diet, I'd suggest starting with a relatively neutral flavor (like vanilla) that you can use in a variety of ways. Then try the following:

• Blend it into a smoothie (check out my smoothie e-book, "Blend the Rainbow", for eight veggie-based smoothie recipes that are high in protein and low in carbs/sugar)
• Stir it into yogurt
• Stir it into oatmeal to make "protein oats" (see my "protein oats" Instagram story highlights for inspiration)
• Add it into muffins, bars, or bites (just make sure you're using a recipe specifically designed for protein powder since it essentially acts like a dry ingredient)

As you shop for a protein powder, remember to look at the ingredients carefully. Many brands hide sneaky sugar or filler-type ingredients. My favorite options have whole-food ingredients like peas, no fillers, and no weird gums or starches. My personal favorite is Sprout Living; they're organic, have fun flavors (including matcha, coffee, and chocolate), and have great ingredients. If you use the code ROGUE at check-out you'll save you 20%.

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Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!