Watercress – loaded with vitamins, iron, calcium
Wednesday, January 2 2013
With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of the strongest-tasting salad leaves available. It has a pungent, slightly bitter, peppery flavour and is highly nutritious, containing significant amounts of iron, calcium, vitamins A, C and E and folic acid.
Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid. It also appears to have antiangiogenic cancer-suppressing properties; it is widely believed to help defend against lung cancer. A 2010 study conducted by the University of Southampton found that consumption of watercress may also inhibit the growth of breast cancer. The content of phenethyl isothiocyanate (PEITC) in watercress inhibits HIF, which can inhibit angiogenesis.
Another study suggested eating watercress daily can significantly reduce DNA damage to blood cells, which is considered to be an important trigger in the development of cancer.
The research found that in addition to reducing DNA damage, a daily portion of watercress also increased the ability of those cells to resist further DNA damage caused by free radicals.
In some regions, watercress is regarded as a weed, in other regions as an aquatic vegetable or herb. It’s sold in either bunches or bags, and is good combined in a salad with milder leaves, or made into soup.
When choosing watercress, go for crisp, dark green leaves, with no sign of yellowing or wilting.
Wash and shake dry just before you’re about to use it. Both the leaves and stems are edible – just trim off any tough roots.
Watercress is highly perishable, so store it in a perforated bag in the fridge and eat it within a couple of days.
Alternatively, treat it like a bunch of flowers and put in a glass of water in the fridge, covering the leaves with a plastic bag – it can last a little longer that way.
Here are some watercress recipes:
Watercress Soup
Ingredients
2 tablespoons vegetable oil
1 potato – peeled and cubed
1 onion, chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 1/2 cups chicken stock
2 1/2 cups milk
1 1/2 pounds watercress, large
stems removed
1/4 cup whipped heavy cream
(optional)
1/2 cup watercress leaves for
garnishMethod
Heat the oil in a large saucepan over medium high heat. Add the potato and onion, stirring to coat with the oil. Season with salt and pepper to taste. Reduce heat to medium, cover and heat for five minutes.
Pour in the chicken stock and the milk, bring just to a boil, reduce heat to low and simmer for ten minutes, or until potatoes are tender. Stir in the watercress and simmer, uncovered, for four to five minutes, or until watercress is just cooked.
In small batches, transfer the soup to a blender or food processor and puree until smooth. Return the soup to the pot, season to taste, and ladle into individual bowls. (Note: Place in refrigerator if not serving at this point.)
Top each serving with a dollop of whipped cream, if desired and garnish with watercress leaves.
Serves six
Pea and watercress soup
Ingredients
1 tbsp olive oil
1 onion , finely chopped
1 garlic clove , roughly chopped
1 medium potato , cut into small
chunks
500ml vegetable stock
300g frozen sweet peas
100g watercress
leaves from 2 mint sprigs, plus
extra to garnish
100ml double cream
Method
Heat the oil in a large saucepan, then gently fry the onion and garlic for five minutes or until soft. Add the potato, stock and 500ml water, then simmer for seven minutes until the potato is just cooked.
Scatter in the peas and watercress, stir, cover, then simmer for three minutes. Add the mint leaves and blitz with a hand blender until smooth. Stir in the cream and season to taste. Serve ladled into bowls, scattered with more mint and some cracked black pepper.
TIP: For entertaining, crumble a small handful of feta over each portion or, for a non-veggie option, pan-fry some bacon and scatter over the top.
Serves four
Watercress, Melon
and Almond Salad
Ingredients
3 tablespoons fresh lime juice
1 teaspoon white sugar
1 teaspoon minced fresh ginger
root
1/4 cup vegetable oil
2 bunches watercress, trimmed
and chopped
2 1/2 cups cubed watermelon
2 1/2 cups cubed cantaloupe
1/3 cup toasted and sliced almonds
Method
In a large bowl, whisk together lime juice, sugar, and ginger. Gradually add oil and season with salt and pepper to taste.
Add watercress, watermelon, and cantaloupe to dressing and toss to coat. Transfer salad to plates, sprinkle with sliced almonds and serve immediately.
Serves four
Watercress and Cucumber Salad
Ingredients
2 tablespoons olive oil
1 tablespoon white-wine vinegar
1 tablespoon Dijon mustard
Coarse salt and ground pepper
2 bunches watercress
(12 ounces each), trimmed
1 large or two small cucumber,
halved lengthwise and thinly sliced
Method
In a large bowl, whisk together oil, vinegar, and mustard; season with salt and pepper. Add watercress and cucumber; toss to combine. Serve immediately.
Watercress Salad with
Roasted Sweet Potatoes
Ingredients
2 medium sweet potatoes
(about 1 pound total), peeled
and cut into 2-inch-long
matchsticks
3 tablespoons plus 1/2 teaspoon
olive oil
Coarse salt and ground pepper
1/2 cup walnuts
1/4 teaspoon cayenne pepper
2 tablespoons fresh lemon juice
1 teaspoon honey
2 bunches watercress
(12 ounces total), stems trimmed
4 ounces feta, crumbled
Method
Preheat oven to 450 degrees, with racks on upper and lower thirds. On a rimmed baking sheet, toss sweet potatoes with one tablespoon oil; season with salt and pepper. Roast on upper rack, until tender, 30 to 35 minutes, tossing halfway through.
On another rimmed baking sheet, toss walnuts with cayenne and 1/2 teaspoon oil. Bake on lower rack, until golden, six minutes.
In a medium bowl, whisk together lemon juice, honey, and remaining two tablespoons oil; season with salt and pepper.
Add watercress, and toss to combine. Serve topped with sweet potatoes, walnuts, and feta.
Watercress, Pear,
and Cashew Salad
Ingredients
1 tablespoon vegetable oil,
such as safflower
1 tablespoon fresh lime juice
1 tablespoon soy sauce
2 bunches watercress (about 1
pound total), tough stems
removed
1 pear, cored and thinly sliced
1/4 cup chopped unsalted
cashews
Method:
In a large bowl, whisk together oil, lime juice, and soy sauce. Add watercress, pear, and cashews; toss to combine. Serve immediately.
Chicken and Watercress
Filled Tortilla
Ingredients
2 small flour tortilla
2 handfuls watercress
2 tsp low fat mayonnaise
200g sliced, cooked chicken
2 tomatoes, diced
½ small red onion, finely
chopped
Method
Spread each tortilla with the mayonnaise and pile on a handful of watercress.
Top with the sliced chicken, tomato and red onion.
Roll up tightly and cut into two
Serves four
Open-Faced Egg, Bacon, and
Watercress Sandwich
Ingredients
1/4 baguette or a hoagie roll
Grainy mustard
mayonnaise
2 slices bacon
1 hard-cooked egg, sliced
Small handful watercress,
thick stems removed
Coarse salt and ground pepper
Method
Slice baguette in half lengthwise and spread bottom half with equal parts mustard and mayonnaise. Layer with bacon, egg, and watercress.
Season with salt and pepper.