The idea for this week’s Nutritional Boot Camp came from breakfast. I was rummaging through the frig, looking for something to eat, and I decided on eggs. So I scrambled them up, topped them with half an avocado, Trader Joe’s Salsa Verde and microgreens. The combination of flavors and textures was absolutely killer, and it took less than 5 minutes to put together.
So this week, your task is to buy and use some microgreens. Integrating this week’s food into your diet is so easy, and the nutritional bang is substantial.
Why Eat Microgreens?
Because research from the University of Maryland found that microgreens contain up to 4-6 times the nutrients of their mature versions. Researchers looked at 25 varieties. From a nutritional perspective, the standouts were red cabbage which was highest in Vitamin C and green daikon radish which had the highest levels of vitamin E.
Microgreens are the seedlings of edible vegetables and herbs. Because microgreens are grown in soil (versus sprouts which are grown in water) they absorb minerals as they grow, enhancing their nutritional qualities.
The source of the microgreen–typically kale, arugula, beet greens, onions, radish greens, watercress, chard and bok choy and herbs such as cilantro, basil, chervil, parsley and chives–influences the taste. Stores usually carry a mixture that is ready to use.
And they are so easy to add to your diet! Here are some ideas for adding microgreens to your anti-cancer plan this week.
Put microgreens on:
- In Tortillas
- In Sushi
- With Fish
- With Fruit
- On top of pizza after baking
- As a garnish to soup, chili or stew
- In a pesto
Spinach and Microgreen Omelette
Microgreens with Curry Vinaigrette
The curry in this recipe includes turmeric, an anti-inflammatory that you want to have in your anti-cancer diet.
Black and Wild Rice Salad with Roasted Squash
This recipe is a nutritional powerhouse. Black rice, pomegranate seeds and microgreens are combined for a delicious side, lunch or meal.
Baby Greens with Roasted Beets and Potatoes
Don’t worry if you don’t have access to the more esoteric seasonings or ingredients like lovage or nasturtium flowers. This is a terrific salad idea that you can easily adapt at home.