This week we'll explore ways to use microgreens and how to make mango salsa. We'll also delve into some thoughts about experiencing an area you're traveling to by hiking and tips for choosing 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 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 of artisan grocery stores. Note that microgreens aren't the same thing as sprouts; the latter are grown 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.

Try This Week: MANGO SALSA

If you enjoy a sweet/spicy combination, then this is for you. Have you ever made a salsa from mango? The combination of sweet, juicy mango alongside spicy peppers is divine. The contrast feels fresh and fun, and it keeps everyone coming back for more.

Like the name implies, mango salsa is a salsa made from mango instead of tomatoes. You could also use a combination of the two, although I personally like to have the mango as the star ingredient. You can also add red onions (try grilling them for some nice contrast), raw or fire-roasted hot peppers, fresh cilantro and/or mint, lime juice, and some salt.

Want to give it a go? Check out my comprehensive fruit salsa guide for examples and tips. If you're looking for a specific recipe, I just published this Sweet and Spicy Corn and Mango Salsa on my blog. Or, you could easily sub mango for the pineapple in this Pineapple Guacamole.

With Memorial Day weekend coming up soon, you might want to think about making a big bowl of mango salsa! It's a great appetizer for an outdoor party, especially if you're grilling.

Live Colorfully

In the Natural World: TRAVEL HIKING

When you travel, do you like to explore the area you're visiting by hiking? Personally speaking, I don't feel like I've been to a place until I explore it on foot. I've been in central California all week for my day job and have gotten out on numerous really beautiful solo hikes; it made me feel inspired to share this ritual with you.

If you're interested in exploring your destinations on foot, here are a few tips that I've picked up from prioritizing hiking even on work trips:

1. Pack accordingly. If you're traveling for work, bring a pair of sneakers, an outer layer, and a small shoulder bag; that will at least allow you to get out for a little trek. If you're traveling for recreation, prioritize bringing more significant hiking gear like boots and a backpack.
2. Look for local and state parks; a lot of times, they're less crowded than more high-profile destinations and can give you a more intimate (rather than touristy) sense of an area. You're likely to have a few options close by; there's no need to waste time driving.
3. Go early. If you want to avoid busy trails, arrive as soon as the park opens. It's more peaceful and introspective, plus it improves your chances of seeing cool critters. If you're traveling for work or a specific event like a wedding, carving out time early in the morning may be your only opportunity.
4. Don't be afraid to go alone. Obviously you want to be safe, but don't feel like you can't hike just because you don't have friends to go with. Hiking alone is beautiful and meditative, as long as you feel like you can do so safely.
5. Make an effort to learn. Try reading about what flowers are in bloom, what bird species are active, and what other animals you might see; it can help you to feel more in tune with the landscape you're visiting.

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 dinnertime, 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 made from simple whole-food ingredients and are easy to incorporate into a wide variety of breakfast 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 to 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; these Chocolate Chickpea Protein Truffles are my go-to snack after a workout).

As you shop for a protein powder, remember to look at the ingredients carefully. Many brands hide sneaky sugar or filler 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 20%.

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!