Everyone knows that every type of kale provides nutritional benefits, but surprisingly, the number one vegetable considered the healthiest in the world is another member of the cruciferous family. The Centers for Disease Control and Prevention (CDC) ranks each fruit and vegetable based on its vitamin and mineral content and makes a list of "Powerhouse Fruits and Vegetables." The only vegetable to receive a perfect score is the humble watercress. Spinach, beet greens, Swiss chard and kale all scored below 80 points.
Watercress is high in potassium and calcium, and contains more vitamin C per gram than oranges. It is also rich in vitamin A and more than double the daily intake of vitamin K, which is very beneficial to bone health. In addition to vitamins and minerals, watercress is also rich in antioxidants, which fight oxidative stress and may help prevent cancer, diabetes and heart disease.
{99 9}Although the leaves of watercress look very delicate, the taste is not so at all. In fact, it tastes very spicy, similar to the peppery flavor of arugula, so it is suitable for adding to salads, sandwiches and other meals whether it is eaten raw or cooked. The spicy taste of watercress goes well with lighter leafy vegetables in salads, but if the flavor is too strong, you can freshen it up by adding lemon juice or oil and vinegar first.
The more mature the watercress leaves are, the spicier they are, so cooking the leaves can reduce the spiciness. It only takes a short time to cook until soft. You can add the leaves when the dish is about to start cooking, thus preserving its nutritional value.
Watercress pairs well with rich, greasy foods. Stuff the leaves into grilled cheese sandwiches or sprinkle them as a topping on pizza or barbecue. It's also a great addition to bland cream of potato soup and mashed potatoes to add flavor.
If you want to improve the nutrition of your breakfast, you can use watercress instead or make an omelet with spinach. Watercress leaves are also perfect for making pesto. Mixing watercress, cheese and nuts can soften the spiciness, resulting in a bright and refreshing green spread, perfect when the weather warms up in spring and watercress is in season.