- Vitamins K, C, and A: It contains more vitamin C than an orange and an exceptional amount of vitamin K, which is vital for bone health and blood clotting.
- Antioxidants: High levels of antioxidants help combat oxidative stress and may reduce the risk of chronic diseases such as cancer and heart disease.
- Minerals: It is a good source of heart-healthy minerals including calcium, magnesium, and potassium.
- Salads: Use fresh, raw watercress as the base for a vibrant salad with ingredients like cherry tomatoes, avocado, and a light vinaigrette.
- Soups and Stews: Blend cooked watercress into creamy soups with potatoes and onions, or simply stir the leaves into warm soups and stews just before serving to maintain its nutrients and flavor.
- Sandwiches and Wraps: Layer fresh watercress into sandwiches, wraps, or even use it as a substitute for lettuce in burgers to add a nutritional boost.
- Stir-fries: Sauté watercress with other vegetables, garlic, and ginger for a quick, healthy stir-fry. Be careful not to overcook it, as prolonged heat can reduce its vitamin content.
- Pesto: Substitute basil with watercress to create a peppery pesto that can be served with pasta, used as a spread, or a marinade.
6 Watercress Omelet
Whisk watercress with eggs, cheese, and diced tomatoes for a nutrient-dense omelet that’s perfect for breakfast or brunch.
What is Watercress & Why is it so Healthy?
Watercress is a leafy green vegetable that has been hailed for its exceptional nutritional profile. It’s low in calories but packed with vitamins and minerals, including vitamin K, vitamin C, vitamin A, calcium, and iron. Watercress also contains powerful antioxidants that help neutralize harmful free radicals in the body, possibly reducing the risk of chronic diseases.
Watercress also happens to be a rich source of dietary fiber, making it a great superfood for supporting digestion and helping support regularity.
What Does Watercress Taste Like?
Watercress has a unique and peppery flavor that sets it apart from many other leafy greens. It offers a slight bitterness coupled with a tangy and spicy taste. Some people might even describe it as having a mustard-like zest.
Where to Find Watercress
Want to get your hands on this nutrient-dense powerhouse? The good news is that watercress is a fairly common leafy green, so you can usually find it in various places. Try looking at your local grocery store, farmer’s market, or local health food stores.
If you can’t find watercress, you can also consider growing your own! It’s considered to be a relatively easy plant to grow, and can be a fun way to ensure a fresh, regular supply.
- Smoothies and Juices: Blend the leaves with fruits like apple, pineapple, or cucumber for a healthy, nutrient-packed beverage.
- Garnish: Use watercress sprouts or leaves as a garnish on various dishes, just as you would with parsley or cilantro.
Fatigue Fighting Baked Salmon in Watercress Sauce
This salmon in watercress sauce is a complete superfood meal. Salmon, almonds, watercress, and even potatoes, are perfect foods for fighting the cold weather blues. Although, from what I’ve heard, those of you back in the States aren’t dealing with freezing temps yet – yay for Indian summers!
If you’re like me, and start to feel low as soon as summer slips away, adding nutrient dense ingredients to meals becomes even more important. Especially Vitamin D, the sunshine vitamin. I live in the tropics, and my doctor still recommends I use a Vitamin D supplement to help boost my immune system. I use Life Extension Liquid Emulsified Vitamin D3 (not an affiliate- just a fan!). They’re a bit pricy, but I take a few drops every morning, and my bottle has lasted a year already– and I think I have a few more months in there still. I much prefer it to taking a pill, and the drops have little flavor, just a little sweetness.
Other things I do to keep my mood up? Exercise more. It’s sometimes difficult to muster up the energy to do it, when all I want to do is come home from work, curl up on the couch, and drink a mug of hot cocoa (and don’t think I don’t allow myself time to do this too!). But I know that I feel 100% better after a run or a yoga class. Even if all I do is get out for a 45 minute walk, my mood is significantly lifted.
And candles. I’ve started taking candles with my favorite fall flavors (spiced apple, cinnamon) to work for my desk. Not only do I enjoy the smell, but my coworkers who come to my room always comment on how relaxing the smell is. Although not fall scented- I also love peppermint and citrus scented candles, and feel those keep my energy stimulated.
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