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PRESENTED BY SMALL BUT MIGHTY, MICROGREENS BRING MAJOR BENEFITS SPON SOR ED CON TEN T BY KATHER I N E LEWI S BROCCOLI These tiny trees are nutritional giants and are packed with fiber, which is essential to keeping the digestive system humming and healthy. They also contain disease-fighting phytonutrients and vitamin C. Diminutive broccoli microgreens not only impart every benefit that their full-size counterparts do, but they may bring even more: It’s thought that they contain up to four times as many antioxidants COMMON DANDELION The next time you’re tempted to weed out dandelions and toss them into a lawn bag, consider incorporating their leaves into your diet instead. Besides lending a peppery note, dandelion greens also contain vitamins A, C and K — boons for the immune system and blood clotting — as well as a slate of antioxidants, which help rid cells of waste that may lead to various diseases or accelerated aging. If the leaves taste too bitter right from the ground, soaking them in cold, salty water for about 10 minutes and then boiling for five minutes will help soften their bite. LEEKS SPINACH As part of the allium family — which also includes shallots and garlic — leek microgreens will add a sweet, pungent flavor to any dish that calls for onion, such as soups, salads or even pizza. Just like their allium cousins, leek microgreens are renowned for their anti-inflammatory, anticancer and anti-bacterial properties. They can be harvested just 12 days after they’re planted, and they’ll regrow after they’ve been snipped. Its deep emerald color is the first clue that spinach is brimming with carotenoids, antioxidants that help eliminate cellular waste. Among those allimportant antioxidants is lutein, which is thought to benefit eye health and protect against macular degeneration. But after spinach is cooked for as little as five minutes, the amount of lutein drops by half, so it’s best to eat this leafy green raw. Mildtasing and minuscule, spinach microgreens offer a workaround: They integrate seamlessly into smoothies or salads for a subtle — yet mightily beneficial — infusion of lutein. Microgreen and Quinoa Salad SALAD 1 cup quinoa 2 cups water 1 cup mixed microgreens (such as arugula, radish or kale) 1 cup cherry tomatoes, halved 1/2 cucumber, diced 1/4 red onion, thinly sliced 1/4 cup feta cheese, crumbled (optional) 1/4 cup toasted nuts (such as almonds, walnuts or sunflower seeds) Fresh herbs, such as parsley or cilantro (optional) DRESSING YOUR HEALTH TIPS Microgreens are the first leaves that sprout from planted seeds, whether they’re arugula, Swiss chard, broccoli, parsley or basil. But these small shoots have major power. “Microgreens are densely packed with nutrients and often contain higher nutrient levels than their mature counterparts,” said Adetunji T. Toriola, M.D., Ph.D., Washington University School of Medicine professor of surgery. Some research shows that microgreens can have a staggering four to 40 times more nutrients than full-size plants. Microgreens’ nutritional benefits mirror those of the plants they’d eventually develop into, but overall, “Microgreens are high in vitamins such as A, C, E and K, which support immune function, skin health, vision and bone health,” Toriola said. “They also contain essential minerals like potassium, iron, zinc, magnesium and copper, all of which are vital for various bodily functions including metabolism, oxygen transport and enzyme function.” Microgreens are abundant in antioxidants, including polyphenols and carotenoids, which help combat oxidative stress by neutralizing harmful free radicals, Toriola said. “This can lower the risk of chronic diseases such as heart disease, diabetes and certain cancers, as well as slow down the aging process and protect the skin.” Better still, microgreens require both minimal space and minimal patience to grow: They typically sprout within two weeks of being planted, and they’re ideal for people who have smaller yards or even just windowsills as their gardening space. “Microgreens are an accessible source of fresh, nutritious food. Growing microgreens can also be more 3 Tbsp extra-virgin olive oil 1 Tbsp fresh lemon juice 1 Tbsp balsamic vinegar 1 tsp honey or maple syrup 1 garlic clove, minced Salt and pepper to taste PREPARATION ADETUNJI T. TORIOLA, M.D., Ph.D. Washington University School of Medicine professor of surgery PHOTO PROVIDED BY SITEMAN CANCER CENTER sustainable, requiring less water and time compared to cultivating fully mature plants,” said Toriola. Although microgreens’ nutritional benefits are hyper concentrated, their taste is generally mild, which means they’re easily incorporated into all kinds of dishes. You can add them to salads, sandwiches, smoothies and soups, or use them as a garnish. Know Your Risk. Change Your Future. siteman.wustl.edu/YDR Prepare the quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil. Reduce heat to low, cover and let simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Remove from heat and let it sit for 5 minutes, then fluff with a fork. Allow it to cool. Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, balsamic vinegar, honey or maple syrup, minced garlic, salt and pepper until well combined. Assemble the salad: In a large mixing bowl, combine the cooked and cooled quinoa, microgreens, cherry tomatoes, cucumber, red onion and optional fresh herbs. Pour the dressing over the salad and toss gently to combine all the ingredients well. Add the toasted nuts. If using, sprinkle the crumbled feta cheese and fresh herbs on top. Serve immediately as a light meal on its own; or as a side dish.