The Center for Disease Control and Prevention (CDC) has named watercress the world’s healthiest food! It received 100 out of 100, with Chinese cabbage just behind at 91.99, Swiss chard at 89.27, beetroot at 87.08, and spinach (sorry Popeye) at 86.43.
Unfortunately, kale, which once was considered a superfood, has fallen out of favor as 93 percent of samples have been found with two or more pesticide residues on them.
I have written about watercress in the past when the Bergers of Mountain View started to sell their watercress at the market and I was impressed that it is an anti-inflammatory, anti-viral, anti-bacterial, with 28 vitamins and minerals.
Watercress has large amounts of iron, calcium, potassium, magnesium and vitamin K, and consuming 100 grams fulfills your daily requirement of vitamin C.
Studies show that athletes who eat watercress two hours before exhaustive exercise greatly lessen their chances of cell damage compared to those who did not eat watercress.
Another study showed that eating watercress daily for just two months decreased DNA damage.
As a natural remedy, watercress contains mustard oils which suppresses coughing. However, excessive amounts can cause bladder, kidney and stomach irritation.
Medical News Today claims that consuming watercress can help with the prevention of cancer, lower blood pressure, treat diabetes, and maintain healthy bones.
Healthline claims that consuming just one cup of watercress provides 106 percent of your daily recommendation of vitamin K, essential for blood clotting and building of bones.
Watercress is in the Brassicaceae family, which also includes kale, Brussels sprouts and cabbage. Once considered a weed, especially because of its ease of growing, it became cultivated as a viable crop in the United Kingdom in the early 1800s. Today it is grown throughout the world in watery beds.
We have watercress growing in the top filter of our fish pond, and since it is a perennial we always have it available.
B&W Growers, the world’s largest grower of baby watercress — as well as baby arugula and spinach — shared these recipes.
Asian Noodles with Roast Pork and Watercress
Serves 6
2 tablespoons canola oil
2 large shallots, finely chopped
2 garlic cloves, minced
1 pound ground pork, chicken or turkey
1 tablespoon light brown sugar
1-1/2 tablespoon Chinese black bean sauce
4 dried hot chiles
2 teaspoons soy sauce
2 teaspoons Asian fish sauce, such as nam pla or nuoc nam
1-1/4 cup chicken broth
1-1/2 tablespoon rice vinegar
2 tablespoons oyster sauce
1 teaspoon toasted sesame seed oil
1 tablespoon sambal oelek (hot chile sauce)
2 bunches watercress, chopped into 3-inch pieces
1 pound fresh Chinese egg noodles
1/2 pound char siu, thinly sliced
1 green onion, thinly sliced
In a large wok, heat one tablespoon canola oil. Add shallots and garlic, stir fry over medium heat until lightly browned, about 2 minutes.
Add ground meat, brown sugar, black bean sauce, dried chiles, soy sauce and fish sauce, and break up meat with a spoon. Add 3/4 cup chicken broth and cook over moderately low heat until broth has evaporated, about 8 minutes. Stir in 1 tablespoon vinegar. Transfer ground meat mixture to a bowl and wipe out wok.
In a jar, combine remaining 1/2 cup chicken broth, 1/2 tablespoon vinegar, 2 tablespoons oyster sauce, sesame oil and sambal oelek. Seal jar and shake the sauce to blend.
Bring large pot of water to boil. Add watercress and cook until crisp tender, 2 minutes. Using tongs, transfer watercress to a work surface and cut into one-inch pieces.
Return water to boil. Add noodles and cook to just al dente.
Drain noodles, shaking off excess water.
Heat remaining 1 tablespoon oil in the wok, Add char siu, ground meat, watercress and noodles and toss to combine.
Add the sauce and cook, tossing until the noodles are evenly coated, 5 minutes.
Add the green onions and transfer to a large platter and serve.
Watercress, Arugula and Parmesan Salad
1/3 cup extra virgin olive oil
1/4 cup fresh lemon juice
Salt, freshly ground black pepper
1 bunch watercress, leaves picked and washed
2 bunches arugula, trimmed, washed and dried
1 cup pitted kalamata olives
1 cup coarsely grated Parmesan cheese
Place oil and lemon juice in a jar. Season with salt and pepper, shake until well combined.
Place watercress, arugula, olives, and Parmesan cheese in a serving bowl. Drizzle with dressing, gently toss to combine. Serve.
Watercress Hummus
1 can (15.5 ounce) chickpeas, drained
1/2 cup packed watercress leaves
1 clove garlic
2 tablespoons extra-virgin olive oil
1 tablespoon tahini
2 tablespoons lemon juice
1/8 teaspoon salt
In a food processor, combine all ingredients and blend until smooth.
Transfer to a bowl, garnish with watercress sprigs. Serve with pita chips.
Email Audrey Wilson at audreywilson808@gmail.com.