Archive for the tag - micro greens

Inside Davey Wavey’s Refrigerator.

I get a lot of emails asking about my diet – and so I thought it would be fun to give a tour of my refrigerator.

The truth is, in the last few years, I’ve made a lot of progress in upgrading my diet. In place of red meat, I’ve opted for leaner choices like turkey and chicken. I’ve added more vegetables to my meals. And I’ve cut down on many processed foods.

So, without further ado, let’s take a look inside my fridge:

  1. Grains. I keep an assortment of whole wheat breads and wraps to get good, complex carbs. Always look for the word “whole” before wheat on nutrition labels and packaging. Wheat or multigrain products aren’t the same. Check out these tips for buying healthy bread.
  2. Fresh cilantro. I love Mexican recipes, and fresh cilantro adds a great flavor to many dishes.
  3. Micro Arugula. Micro or baby greens are typically 4 – 6x higher in nutrients than their full-grown counterparts. In addition to packing an enhanced nutritional punch, they also provide more vivid flavors and textures.
  4. Avocado. Full of heart-healthy fats, avocados are a great condiment or mayo replacement for sandwiches and burgers. It’s also great in salads. Or, you can try my world-famous guacamole recipe. You can even substitute butter with avocado in many recipes.
  5. Sliced turkey. To avoid high-sodium deli meats, I opt for sliced, in-house meats from my grocer. It’s an easy way to reduce you daily sodium intake.
  6. Veggies. I always keep an assortment of fresh vegetables and other produce (like tomatoes, peppers, broccoli and red onions) for sandwiches, salads and to use as ingredients in my dishes.
  7. Coconut water. Often called nature’s sports drink, coconut water has more potassium than a banana. It’s a great way to rehydrate yourself after a workout.
  8. Fresh basil. Cut up some tomatoes, mozzarella and basil – and then add a dash of olive oil, salt and pepper – and you have a great appetizer that’s sure to impress.
  9. Radishes. I love the color they add to salads!
  10. Carrot juice. Not as healthy as eating the whole carrot, but a lot more enjoyable – and still loaded with vitamin A.
  11. Soy milk and almond milk. Soy milk and almond milk are flavorful, nutritional alternatives to lactose milk. I think they taste better, and each offer unique benefits. Soy milk has a lot of protein, and almond milk is low in calories.
  12. Leftovers. Because I live alone and because preparing healthy meals takes time and effort, I’m a big fan of making extra and saving the leftovers. Here, I’ve saved steamed vegetables and my new favorite protein-packed veggie burger recipe.
  13. Spirulina. This superfood has a full spectrum of ten mixed carotenoids and can easily be mixed into energy bars, vegetables juices or smoothies.
  14. Alfalfa sprouts. Crunchy and delicious, these sprouts contain a myriad of nutrients including B vitamins and vitamin K. They’re great in salads or on sandwiches.
  15. Tofu. I’m not huge on tofu, but it’s a great alternative to red meat. I’ve found a few recipes that I’ve really enjoyed – and often use tofu in my veggie burgers.
  16. Olives. I absolutely love fresh, Kalamata olives. High in heart-healthy fats, olives contain vitamin E and protect the body against free radicals. Olives are also rich in vitamin A and a whole slew of minerals.
  17. Carrots. Need more veggies in your diet? I replaced chips with carrot sticks as a side dish. They’re surprisingly filling and satisfying, especially with a cup of freshly prepared humus.
  18. Lettuce. You can never have enough lettuce in your crisper! I usually go for darker, richer greens – as those tend to be healthier choices.
  19. Fuji apples. A sweet hybrid apple, this is my favorite choice for healthy snacking. It’s crisp and delicious, and goes well with some freshly ground peanut butter. Yum!

That concludes our tour! Please come again soon!

And, in the comments below, let me know if you’re surprised by anything in (or not in) my refrigerator!

What Are Micro Greens?

This morning, I was reading a salad recipe that called for “micro arugula” as an ingredient. While most of us are familiar with the bitter leafy green that is arugula (sometimes called “rocket” overseas), what is micro arugula? And are micro greens any healthier?

First things first, “micro” is really just a fancy way for saying baby. Micro arugula is arugula that has been picked shortly after germination while still tiny, tender and tasty! Unlike sprouts, which germinate in water, micro greens are grown in a thin layer of actual soil. Beyond arugula, other popular micro greens include kale, beets, radish, spinach, red cabbage and many others. Micro greens are becoming increasingly popular and can be found in any health food store and some mainstream grocery chains.

Micro greens are small but mighty for a number of reasons.

For one, they’re easy to grow and transport. If you have a sunny spot in your home or kitchen, you don’t need a lot of expertise, space or time to grow some basic baby greens. Moreover, because they’re harvested early, you’ll be eating your micros in weeks rather than months. And, because they’re so transportable, many restaurants receive the greens while still in their growing trays. The greens can go from tray to plate to mouth in a matter of minutes; it doesn’t get fresher than that!

What really makes micro greens so special is their nutritional content. A recent (and first of its kind) study published by the University of Maryland found that nearly all of the 25 commercially available micro greens that they examined had nutrient levels 4 – 6x higher than the full-grown plant. For micro green enthusiasts, that’s huge news.

The bottom line: Beyond providing fresh and vivid colors, flavors and textures, micro greens pack a huge nutritional punch. If you haven’t jumped on the micro green bandwagon, I’d definitely recommend giving it a try.

Are you a micro green fan? Which is your favorite? Let me know in the comments below!