Sunflower Sandwich

Sure, it breaks from tradition, but sunflower greens

Sure, it breaks from tradition, but sunflower greens infuse guacamole with fresh, nutty flavor. Beyond using as a dip for tortilla chips or sliced vegetables, try using this guac as a spread for toasted bread and top with roasted chicken, fried eggs, black beans, or smoked salmon. Tip: When the first true sunflower leaves appear, make sure to harvest the shoots within a couple of days. If left too long they will become fuzzy and bitter tasting. Green power If keeping leftovers, place a thin layer of water over the surface of guacamole during storage as a barrier to oxygen to keep browning at bay. Pour water off before serving and then give it a stir.

Ingredients

2 avocados Juice of 1/2 lime 1/4 tsp (1 mL) salt 2/3 cup (160 mL) roughly chopped sunflower shoots 1/4 cup (60 mL) finely chopped red onion 1/2 jalapeno, finely chopped Directions Place avocado, lime juice, and salt in bowl and mash into a chunky mixture. Stir in sunflower shoots, red onion, and jalapeno.

Salmon Burgers

Brioche buns Sumac and thyme salmon burger (recipe below) Tzatziki

Brioche buns Sumac and thyme salmon burger (recipe below) Tzatziki (recipe below) Lettuce, such as red leaf Tomato slices Cumber, thinly sliced on a bias Microgreens (radish) Toast the buns on the grill or grillpan. Top with a slice of lettuce and tomato, followed by the salmon burger, a dollop of tzatziki, cucumber, and microgreens.

Sumac and Thyme Salmon Burger

makes (3) 1/3 pound salmon burgers 1 pound [Sockeye] salmon, skinned, pin bones removed 1/4 cup onion, finely diced 1/4 cup parsley or cilantro, finely chopped 2 1/2 teaspoons sumac 2 teaspoons freshly squeezed lemon juice 2 teaspoons fresh thyme, chopped 1 egg 1/4 cup bread crumbs sea salt and freshly ground black pepper

olive oil for pan frying Heat a tablespoon of oil in a frying pan. Cook 4 minutes on the first side, flip and cook another 2 minutes, or until the salmon has just as hint of pinkness in the middle. Note: To determine if the salmon burger is seasoned to your liking, I recommend cooking off a small piece first. Tzatziki 2 cups full-fat Greek yogurt 1 large (seedless) cucumber 2 to 3 cloves of garlic, smashed to a paste 2 tablespoons finely chopped fresh dill, more if you like 1 tablespoon extra virgin olive oil fresh lemon juice, to taste sea salt to taste

Grate the cucumber (most recipes call to peel, but I usually grate with the peel). Squeeze out any excess moisture. Smash the garlic to a paste with a little sea salt with the side of a chef’s knife or in a mortar and pestle.

Combine the yogurt, grated cucumber, garlic, dill, and olive oil. Add lemon juice to taste. Season with salt to taste. Refrigerate until you are ready to use.

Add fresh mint if you like, along with the fresh dill

Are microgreens better for you than regular greens?

Microgreens, tiny versions of leafy vegetables and herbs.

Microgreens, tiny versions of leafy vegetables and herbs, have been described as healthier than full sized greens. They’re also more expensive.

So, do microgreens really contain more nutrients? Do they have other benefits? And are they worth the extra price?

Microgreens, also called “vegetable confetti”, are grown in a similar way to regular vegetables and other plants. But they are harvested when the plant is no taller than 5cm, which takes about 1-3 weeks from when the seeds are sown.

Microgreens are not to be confused with beansprouts or alfalfa, which are the young seedlings typically eaten whole within a few days, and usually grown in water.

Most microgreens were originally grown for chefs to use in restaurants. Micro versions of basil, coriander, chard, beetroot and red garnet amaranth were originally used to complement the flavour of dishes and as a garnish. Since then, their popularity has widened. You can even buy pots ready to grow your own.

More than 16,000 news items had been published about microgreens by March 2017. As well as their supposed health benefits, articles suggest they can encourage children to grow and eat more vegetables and can be grown in small spaces, so could be a useful addition to urban diets.

Is smaller better?

A US study looked at nutrient levels of 25 different microgreens and compared them to published information on full-sized leafy vegetables and herbs.

Nutrient levels in different microgreens varied. But they typically had higher levels per gram of vitamin C, vitamin E and carotenoids (plant compounds, some used to make vitamin A and others help maintain eye health) than mature crops.

So, could these nutritionally “super charged” leaves be a quick way to improve our diet?

Microgreens are clearly more nutrient dense, meaning typically they are more concentrated sources of vitamins and minerals. And like the full sized versions, microgreens are equally low in energy (about 120kJ or 29kcal per 100g based on US data).

But can we afford to eat enough of them to make a difference? For example, micro red cabbage contains a mighty 103mg of vitamin C per 100g compared to full sized red cabbage at 69mg for the same amount. It is recommended to eat about 75g or a cup of leafy vegetables as a serving and we should aim to eat at least five serves of vegetables a day. So many fall short of the recommended daily five serves of vegetables as you probably couldn’t eat enough of them. Microgreens can help in this area. A smaller amount packs a big punch.

Microgreens have a place

While the total contribution to nutrient intake from microgreens is likely to be small, they do potentially have a place in our homes. There is some evidence growing vegetables particularly in schools can help encourage children to eat more vegetables and a more varied diet. So, buying or growing microgreens and moving beyond simple mustard and cress could help inspire the next generation to eat more healthily.

From a culinary perspective, many of the microgreens are herbs, and the leafy vegetable varieties can have different flavors when small. These may be sweeter or more peppery and can add new flavors to lift recipes not just visually but with respect to taste too. It could even have a health side effect as the fascinating flavors from these small plants could reduce the desire to add additional seasoning, having an indirect health benefit.

Microgreens may be one of the latest in a long list of food trends and have some mathematical merit in terms of the foods being a little richer in nutrients. But their true value is more than likely to relate to buying local vegetables. In small way, this can make us feel more attached to our food supply.

Being attached to our food supply and looking beyond the “superfood” hype and nutrient levels, these little veggies take an important place in our kitchen, reminding us where our food comes from and encouraging us, especially younger ones, to try new foods and flavours. This attachment to food may even encourage us to choose to eat more healthily overall.