So, you’ve been fully vaccinated, you’re avoiding crowded indoor functions, washing your hands regularly, wearing a mask, what else can you do to protect yourself and your family from contracting COVID?
A more active lifestyle, regular exercise, sleep, appropriate sunlight are all beneficial but most importantly your diet is critical to your immune health. A strong immune system is one of the best defences against any bacterial or viral infection.
There are increasing studies that showMicrogreens are an important catalyst for driving immunityat a cellular level. This happens through their ability to activate the Nrf2 Pathway, a regulator of cellular resistance to oxidants, and produce powerful antioxidants within our cells. These antioxidants decrease cell damage which in turn can help fight disease, bacteria and viruses.
The compound responsible for this Nrf2 activation is called Sulforaphane and is found in all cruciferous vegetables, such as Broccoli, Cabbage, Kohlrabi, Mustard, Kale, Peppergrass, Radish, Rocket and Diakon. However not all sulforaphane sources are the same. The most bioavailable compound is derived from Microgreens in comparison to adult vegetables, and Broccoli Microgreens are the most potent source available. Studies have shown that Broccoli Microgreens contain up to 100x more Sulforaphane than their mature counterparts.
The strength of the sulforaphane decreases over time. Therefore, to get maximum nutritional and immunity- enhancing benefit, the microgreens should be as fresh as possible, and can easily be incorporated into your daily meals, in sandwiches, salads, smoothies, or tossed through your favourite stir fries, pasta and rice dishes.
Grilled fish with Microgreens and summer fruits
Serves 4. Prep time 25 mins
Ingredients:
Kiwis, peeled and diced
¼ english cucumber, diced
3 cups fresh strawberries, halved through the stem and thinly sliced
Juice ½ lemon
2 tbs olive oil
A pinch of sea salt and fresh ground black pepper, plus additional to taste
4 6-oz skinless halibut steaks, pin bones removed (OR Chicken tenderloins ,Portabello Mushrooms)
¼ tsp ground cinnamon
½ tsp ground cayenne pepper
•Olive oil
⅓ loosely packed cup torn fresh basil leaves
⅓ loosely packed cup torn fresh mint leaves
•6 Pots of assorted Manly Microgreens!
Method:
1. In a large bowl, combine kiwi, cucumber, strawberries, lemon juice, oil, salt and black pepper to taste. Cover and set aside.
2. Season halibut on all sides with cinnamon, cayenne and pinch each salt and black pepper, gently rubbing spices into fish. Heat a large, nonstick skillet on medium-high and mist with cooking spray.
3. Add halibut and cook, turning once, for 4 minutes per side, just until flaky and opaque throughout. Remove from heat, cover skillet and set aside.
4. Add basil and mint to kiwi mixture and toss to combine.
5. To serve, divide microgreens among serving plates. Top with halibut and kiwi mixture, dividing evenly and enjoy!
Manly Microgreens Co. is an urban farm based in Manly, growing and delivering LIVING Microgreens throughout the Northern Beaches and surrounds. For more info visit
manlymicrogreensco.com.au