Calling all salad lovers… it may be time to set aside your arugula and replace your romaine.
Healthline’s resident nutrition experts are touting the benefits of watercress. Here’s why — and how to whip up delicious dishes that also have serious health benefits.
Watercress is part of the Brassicaceae family of vegetables, which also includes kale, Brussels sprouts, and cabbage.
One cup of watercress provides over 100 percent of the reference daily intake (RDI) for vitamin K, a fat-soluble vitamin necessary for blood clotting and healthy bones.
It’s ranked number one on the U.S. Centers for Disease Control and Prevention’s Powerhouse Fruits and Vegetables list. One cup contains a mere 4 calories and the following nutrients:
- Vitamin A: 22% RDI
- Vitamin C: 24% RDI
- Vitamin K: 106% RDI
- Calcium: 4% RDI
- Manganese: 4% RDI
It’s packed with vitamin C which promotes eye health and boosts your immune system. It’s also high in antioxidants and phytochemicals, which may reduce your risk of developing certain types of cancer.
We scoured Instagram and found the coolest ways to cook, chop, dice, and slice with this wonder green.
Leek, Onion, and Garlic Soup with Watercress via @amandaswholesomekitchen
Bloater Floater Watercress Smoothie via @teasmoo
Endive, Watercress, and Apple Salad with Candied Walnuts via @brooklynvegetarian
Grilled Cauliflower Steaks with Grapefruit, Watercress, and Pecans via @samkassdc
Watercress Fermented Hot Sauce via @pascalbaudar
Baby Potatoes with Asparagus, Watercress, and Caper Dressing via @watercresslife
Avocado and Watercress Pesto via @mother.life.official
Salmon, Avocado, Watercress, and Pumpkin Seed Salad via @nigellalawson
Asian Watercress Steak Salad with Lime Dressing via @asiancookbooks
Udon Bowl with Pickled Cucumber, Avocado, Watercress, Oyster Mushrooms, and Sesame Seed Dressing via @chefpablodiaz
Watercress, Cilantro, and Mixed Greens with Crunchy Chickpeas, Carrots, Cucumbers, and Turmeric-Coconut Cream Quinoa via @freedominla
Grapefruit Salad with Watercress, Mango, and Peanuts via @thishealthytable
Flatbread with Beetroot Puree, Goat Feta, Spinach, Watercress, and Balsamic Glaze via @euanhartigan