As Breast Cancer Awareness month begins, it’s worth remembering research has discovered significant beneficial effects that eating watercress can have on fighting this disease.
Although awareness has improved over recent years and detection is now better than ever, breast cancer is still the most common form of cancer affecting thousands every year.
Studies undertaken over the last 20 years have revealed definite links between eating healthily and the body’s general wellbeing.
With a range of uses, from adding to soups and salads to whizzing up in a smoothie, it’s worth introducing nutrient-packed watercress into your everyday diet.
Earlier this year, watercress topped the list of ‘power house fruit and vegetables’ in a nutrient density league
table drawn up by the Centers for Disease Control and Prevention at the William Paterson University of New Jersey. Forty-seven different food types were tested for their levels of 17 nutrients, and watercress achieved the top score of 100, with broccoli only managing 34.89, kale 49.07 and tomatoes 20.37.
If you need a little inspiration, here are some healthy watercress recipes to try:
PEPPERED MACKEREL AND WATERCRESS SALAD WITH ORANGE
SERVES 4
2 large oranges
1 (225g) pack smoked mackerel fillets with peppercorns, skinned
2 heads chicory, trimmed
1 bag watercress
1tbsp olive oil
2tsp wholegrain mustard
1tsp clear honey
Use a knife to remove the skin from the oranges, then cut between the white membranes to loosen the orange segments. Once all the segments have been removed, squeeze the remaining piece of orange over a bowl to remove the juice, set aside.
Remove the skin from the mackerel and break the flesh into bite sized pieces. Break the chicory into leaves. Arrange the watercress, chicory, mackerel and orange segments in a large salad bowl.
Whisk the reserved orange juice, oil, mustard and honey together with a little salt and freshly ground black pepper. Drizzle over the salad and serve.
WATERCRESS AND PEA RISOTTO
SERVES 4
1tbsp olive oil
1 onion, finely chopped
1 clove garlic
400g risotto rice
150ml dry white wine
750ml hot vegetable stock
150g frozen peas
tsp freshly grated nutmeg
1 pack watercress, roughly chopped
25g freshly grated Parmesan cheese
Heat the oil in a large heavy pan, add the onion and sauté for 4 minutes until soft but not coloured. Add the garlic and rice and cook for 1 more minute, stirring.
Add the white wine and cook stirring for 2-3 minutes until most of the liquid has been absorbed. Add a ladle of the stock and cook for 2-3 minutes, gently stirring occasionally to prevent sticking until the liquid has been absorbed. Repeat until you have just a little stock left and the rice is almost tender.
Add the remaining stock, peas and nutmeg. Cook until the rice is soft and creamy. Remove from the heat. Add the watercress and cheese and seasoning to taste. Serve straight away. Delicious served with grilled fish or chicken.
WATERCRESS AND KIWI JUICE
SERVES 1
50g watercress
2 kiwis, peeled and chopped
A few mint leaves, torn
Juice of 1 orange or 125ml fresh orange juice
Juice of 1 lime
Place everything in a blender and whizz together. Or if you have a juicer, process the watercress, kiwi and mint together, then stir in the orange juice and lime.
Pour into glasses and chill until ready to serve.