Wonderful Watercress
05 Apr 2011
Even before the term ‘superfood’ was coined, watercress has been enjoyed throughout the ages for its unusual peppery taste and health giving properties. From the ancient Egyptians who served watercress juice to their slaves to increase productivity and the 17th Century herbalist Culpepper who used it as a tonic to cleanse the blood, to the Victorians who created the first watercress sandwich and the modern British beauty, Elizabeth Hurley who claims watercress soup is the key to her famous physique.
No single food can keep us healthy, but watercress, packs more of a nutritional punch than most. Brimming with more than 15 essential nutrients, including vitamin C, folic acid, iron, vitamin A and calcium, watercress is a heavyweight in the nutritional stakes. It’s low in fat, tastes great and is incredibly versatile. It’s probably best known as a classic ingredient for soup. But its distinctive mustardy flavour can help enrich a wide range of dishes.
Try it hot in sauces, pasta, baked with fish or in a stir-fry. It brings a new dimension to pesto and is delicious in mashed potato – even the kids wouldn’t complain. Or served raw, it adds a peppery bite to salads and sandwiches (a traditional favourite is with Marmite!). Juicing is another popular way to optimise intake, or you can snack on it straight from the bag.
Watercress combines particularly well with strong flavours such as garlic, chilli, soy, ginger and onion, and here its pungency is mellowed. Conversely with rice, pasta or bread, it is accentuated. The texture is all about crunch, bite and sensation – vital juices burst from the stalk, then the smoother, slightly fleshy leaves release the mustard oil flavour.
From soups and salads to family suppers, you’ll find watercress to be an amazingly versatile ingredient for any occasion.
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Mediterranean Stuffed Peppers
Serves 6
Ingredients
• 100g/4oz brown basmati rice
• 1 each red, orange and yellow pepper
• 1 (85g) bag watercress, roughly chopped
• 50g/2oz pitted black olives, chopped
• 50g/2oz drained sun dried tomatoes
• 50g/2oz cheddar cheese, grated
Method
Cook the rice in boiling salted water for 20 mins or according to pack instructions. Drain.
Preheat the oven to 200°C/Fan180°C/Gas Mark 6.
Cut the peppers in half lengthways, cutting through the stalks. Remove the seeds and discard; place cut side up in a roasting tin.
Mix the rice, watercress, olives and sun dried tomatoes together with half the cheese. Season to taste.
Spoon the mixture into the peppers, scatter over the remaining cheese.
Bake for 25-30 mins or until the peppers are tender. Serve with salad.
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Simple Low Fat Watercress Soup
Serves 3
Ingredients
• 1 onion
• 2 pints stock
• 2 potatoes
• 2 bags watercress
Method
Delicious served hot or cold, Liz Hurley swears by this healthy, low-fat soup, drinking up to 6 cups a day when she’s dieting.
Sweat a chopped onion in a small amount of stock, then add 2 diced potatoes, seasoning and another 2 pints of stock.
Bring to the boil and simmer until the potatoes are soft.
Throw in 2 bags of watercress and stir for 3 minutes.
Take off the heat and liquidize.
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Watercress Potato and Bacon Frittata
Serves 4
Ingredients
• 350g (12oz) new potatoes
• 1 tbsp olive oil
• 4 rashers back bacon, trimmed and sliced
• 1 onion, sliced
• 1 (85g) pack watercress, roughly chopped
• 6 eggs
• 50g/2oz mature Cheddar cheese, grated
• To serve: tomato salsa and salad
Method
Cook the potatoes in a pan of boiling salted water for 10 minutes or until tender. Drain and slice.
Heat the oil in a non-stick frying pan, add the bacon and onions and fry for 3-4 min until beginning to brown.
Add the sliced potatoes and cook for a further 5 minutes.
Add the watercress to the pan and continue to cook for 2 minutes, stirring until it has wilted.
Beat the eggs with a little salt and plenty of ground black pepper.
Pour the mixture into the pan and cook, stirring for 1 min, until most of the egg has set. Shake the pan to level the surface and cook for a further 2 minutes.
Sprinkle the cheese over the top of the frittata and cook under a hot grill for 2 minutes until the cheese has melted and the top is golden brown.
Serve in wedges with tomato salsa and a watercress salad.
Cook’s tip:
This tasty supper dish is also great served cold in lunchboxes or on picnics. If preparing for vegetarians, omit the bacon and replace with 1 large sliced red pepper, adding 1tbsp more olive oil to the pan.

Watercress, Melon and Pear Smoothie
Serves 2
Ingredients
• 1 Gallia melon, quartered with pips and peel removed
• 2 pears, peeled, quartered and cored
• 85g watercress
Method
Cut the melon flesh into bite-size pieces. Feed all the fruit and watercress through a juicer and pour into two glasses. Stir and drink immediately.
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Peppered Mackerel, Watercress Salad with Orange
Serves 4
Ingredients
• 2 large oranges
• 1 (225g) pack smoked mackerel fillets with peppercorns, skinned
• 2 heads chicory, trimmed
• 1 (85g) bag watercress
• 1 tbsp olive oil
• 2 tsp wholegrain mustard
• 1 tsp clear honey
Method
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.
Article from issue 37 April/May 2011. To order this issue go to the Northern Life online store.