Watercress - Nasturtium officinale
One of the most nutrient dense greens you can eat, watercress is rich in vitamin A, C, K, as well as calcium, potassium, magnesium, beta carotene, highly absorbable iron, & a variety of antioxidants that help protect our cells from everyday oxidative stress.
One serving of watercress provides over 100% of the daily value for Vitamin K.
Watercress also contains unique compounds called isothiocyanates that help protect the body from certain types of cancers as well as dietary nitrates that support healthy blood vessel function, improve endurance, & exercise performance. Studies have shown that athletes who consume watercress before intense exercise develop lower levels of cell damage compared to those who don’t.
The CDC even ranked watercress as the #1 powerhouse vegetable based on the nutrient density it provides!!
Watercress is an aquatic vegetable that belongs to the mustard family, alongside broccoli, kale, cabbage, arugula... & has a peppery bite that adds brightness to any dish.
You can prepare & cook watercress just like any leafy green. Add to soups, pesto, pastas, omelets, salads, stir fries, grain bowls…etc.
I love making watercress soup, it's comforting, & such an easy, delicious way to get a generous amount of nutrients into the body. The recipe I use is written at the bottom of this post!
Watercress is easy to identify & find in the wild. But it's important to remember that not every patch is safe to harvest.
Many waters are contaminated with run offs from farms, golf courses, & wildlife waste can create harmful bacteria & parasites, including liver flukes.
Know your water.
It's essential to harvest from clean water sources only.
When I forage watercress, I always cook it before eating to kill all the bacteria & parasites. If you plan to enjoy wild watercress raw, only harvest the leaves growing above the waterline, since liver fluke parasites can't climb into the new growth at the tips of the plant. Wash it well before using. If there is any doubt, cooking is the safest option. Cultivated watercress can also be purchased in most Asian markets!
Watercress is invasive, so harvesting from the wild is beneficial for the environment.
Whether you are gathering watercress from a clean mountain stream or picking up a bundle at your local market, this little leaf deserves a place in every kitchen!
Happy foraging, & as always… know your plants, know your water, & harvest with care ❤
Watercress soup
Ingredients
1 tbsp oil
1 small yellow onion, diced
6 cloves garlic
2 tsp fresh ginger, grated
4-6 cups fresh watercress
1 zucchini , chopped
4 potatoes, cubed
2 carrots, chopped
6 cups broth
1 can coconut milk
Salt/pepper to taste
Squeeze of lemon juice
Directions
Saute onion, garlic, ginger, & zucchini till fragrant.
Add potatoes, carrots, broth, & simmer for 10 minutes.
Stir in coconut milk, simmer for 5 minutes.
Add the fresh watercress & gently simmer for 3 minutes. (Avoid boiling as it can make it bitter).
Let cool, squeeze in lemon juice, sprinkle in salt & pepper.
Blend till smooth.
