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Micro Purple Mustard Green


Just 4 ounces of these greens meet your recommended dietary allowance (RDA) of vitamin C (75 milligrams). Another perk: "These greens are among the tastiest, due to their spicy zing," says Xiao.

Best with...bold-flavored meat that can stand up to spice.

Dan Marquis, executive chef of Quay Restaurant in Chicago, suggests baking 4 pork chops, seasoned with salt and pepper, for 15 minutes at 375 degrees. Top with ½ ounce micro mustard greens and serve with a dollop of mustard and roasted potatoes. Serves 4.

Micro Green Daikon Radish


These sharp, spicy leaves are vitamin E superstars, boasting 165 percent of your RDA per ounce—and helping to shore up your immune system and protect tissues and organs from damage caused by free radicals. By contrast, mature leaves contain only trace amounts of the antioxidant.

Best with...Asian-inspired meals.

Try these Thai noodles from Marquis: Sauté 4 bunches baby bok choy, ½ ounce grated ginger, 6 ounces shiitake mushrooms, and 4 chopped garlic cloves in olive oil. Once the bok choy softens, add 12 ounces cooked rice noodles and 1½ cups peanut sauce. Top with ¼ ounce micro green daikon radish. Serves 4.

Micro Garnet Amaranth


Light red with an earthy, floral flavor, micro garnet amaranth ranks highest in vitamin K among micro greens (with more than 3½ times the amount in mature amaranth). Vitamin K is essential for blood clotting and may reduce the risk of bone fractures.

Best with...grains.

Bour's recipe: Combine 3 cups cooked quinoa with 2 minced shallots and 3 chopped mint leaves in a bowl. Add 1 Tbsp. olive oil. Stir in 2 diced, ripe peaches. Top each serving with ⅛ ounce micro amaranth and drizzle with balsamic vinegar. Serves 4.



More Foods That Deliver Huge Health Benefits
From the September 2013 issue of O, The Oprah Magazine

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