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FOOD
Watercress is a winter superfood
The Winter Watercress Challenge - did you know?
1. By eating one 80g bag of watercress a week you can supercharge your health and immune system this
winter?
2. Only 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.
3. According to the nutrient density index, watercress hits the maximum score of 1000*, putting it in joint
first place with kale and way ahead of other well-known superfoods, like blueberries, edamame, broccoli
or spinach.
4. 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.
5. 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.
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 diet. 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 via
its website, and let the green superfood transform your winter wellness for the better.
www.watercress.co.uk
Watercress
Pesto
Take 40g Watercress add, 2
tbsp Olive oil, put in a handful
of nuts (pine or hazelnut are
good options) plus 30g hard
cheese (like Parmesan) and a
twist of salt. Stick everything
except the oil into a blender
and blitz while adding the olive
oil, a little at a time, until your
desired consistency for the
pesto is reached.
Watercress Soup
(with optional egg), serves 2
1. In a pan, gently soften the shallot in a little oil before setting aside.
2. 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.
3. 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.
4. Stir though the crème fraiche and season to taste with salt and pepper.
5. A serving option is to 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.
6. Enjoy piping hot with crusty bread.
• 60g watercress
• 30g spinach
• 1 shallot, finely chopped
• 1 large potato, chopped
small approx. 150g
• 50ml crème fraiche
• 2 eggs
• Salt and pepper