The Watercress Company, the UK's largest grower of watercress is encouraging us all to eat more of the nutrient-packed leafy green in their Winter Watercress Challenge.
Watercress is a winter superfood. Just one nutrient-packed bag of watercress a week (or more if you like) is a step in the right direction to give your immune system the tools it needs to do its job effectively.
According to the nutrient density index, watercress hits the maximum score of 1000¹, putting it in joint first place with kale and way ahead of other well-known superfoods like blueberries, edamame, broccoli or spinach.
Just 100g of watercress contains more than half our recommended intake of vitamin A, which is required for a strong immune system, as well as improving iron absorption.
Gram for gram, the plant contains more vitamin C than an orange, which also helps us to absorb iron more efficiently, more folate than a banana and more vitamin E than broccoli. This all contributes to a robust and resilient immune system, enhancing your ability to defend against illnesses.
Award-winning registered nutritionist, Dr Lucy Williamson says, “The key to a good diet is eating a variety of 30 different plants a week (don't worry, that includes spices, nuts, pulses and herbs too). Just including watercress once a week is a fantastic way to boost your nutrient levels.”
Tom Amery, managing director of The Watercress Company says, “Watercress is nature's immune-boosting powerhouse. Incorporating just one portion to your diet once a week will be a delicious step towards supporting your health and resilience.”
Whether a handful of watercress is added to your meal, to soups, sandwiches or blitzed up into pesto, this versatile green is easy to incorporate into your family's meal.
To kick start your Winter Watercress Challenge, simply grab one bag of fresh watercress a week from your local supermarket, or from The Watercress Company: www.watercress.co.uk, and let the green superfood transform your winter wellness.
Simple recipes to try:
Watercress Pesto
40g Watercress
2 tbsp Olive oil
Handful of nuts – pine or hazelnut are good options
30g Hard cheese like Parmesan (plus extra for grating)
Salt
Add the watercress, oil, nuts, cheese and a generous pinch of salt to a blender and blitz until everything is combined. Loosen the mixture with the olive oil; add a little at a time until your desired consistency is reached.
Watercress Soup with an Egg
Serves 2 | Prep time 10 mins Cook Time 20 mins
60g watercress
30g spinach
1 shallot, finely chopped
1 large potato, chopped small approx. 150g
50ml crème fraiche
2 eggs
In a pan, gently soften the shallot in a little oil before setting aside.
In a pot, boil the chopped potato until soft. Add the watercress and spinach at the last moment, allow to cook for no more than a minute. Strain the mixture but reserve the cooking liquid.
Add the shallot to the potato mixture and, using a hand blender, blitz everything together. Add the reserved cooking liquid a little at a time to thin it out to your desired texture.
Stir though the crème fraiche and season to taste with salt and pepper.
To serve, poach 2 eggs for 2-3 minutes in boiling water, until the whites are cooked but the yolk is runny. Serve the soup in 2 bowls and place an egg in each.
Enjoy piping hot with crusty bread.