Eating vegetables is a proven health guarantee, but incorporating them into your daily diet can sometimes be a challenge.
Watercress, a cruciferous vegetable, is considered one of the healthiest vegetables by the Centers for Disease Control and Prevention (CDC).
Serena Poon, a certified nutritionist and celebrity longevity consultant in Los Angeles, shared with Fox News Digital that watercress has “amazing levels” of vitamins K, A, C and B, as well as magnesium, calcium and potassium.
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Vegetables have a variety of other benefits, including supporting heart and skin health, detoxification, hormone balance and reducing the risk of cancer.
Watercress has the appearance of any other green plant, but has a peppery and mild flavor. (Stock)
One to two cups of watercress a day can provide a “strong dose” of these health benefits, according to a nutritionist.
“Remember that good health is about nourishing your body with a variety of foods that support you on all levels, and watercress is a powerful partner in that journey,” she said.
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So, what are some healthy yet tasty ways to use watercress in your diet?
1. Dress the salad
Poon first recommended enjoying the peppery and slightly tangy flavor of watercress as a base for fresh salads.
An easy way to enjoy a leafy veggie is to toss it with olive oil, lemon juice and a sprinkle of sea salt as a side or garnish instead of an entire salad, she suggested.
Using watercress as the base of any salad can give your meal a nutritional boost. (Stock)
2. Brew the tea
Watercress tea can be made by steeping a handful of watercress leaves in hot water with a few slices of ginger and lemon.
Poon described the tea as a gentle, detoxifying and warming beverage that is “a mineral-rich beverage with a mild, peppery flavor.”
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“This is a great option if you’re looking to boost hydration and immune support with a little herbal twist,” she said.
3. Blend the smoothie
For those who enjoy smoothies, Poon suggests adding watercress to “take your blending to a whole new level.”
Watercress adds “an extra dose of antioxidants” to an already very healthy smoothie, suggested Poon. (Stock)
Watercress adds a hint of peppery spice, balancing the sweetness of the fruit and providing “an extra dose of antioxidants,” he said.
4. Mix the soup
Watercress can also be made into a nutrient-rich soup.
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Combining fresh watercress with vegetable broth, sautéed onions, and potatoes or cauliflower will create a “creamy, comforting soup,” notes Poon.
A nutritionist suggested adding coconut milk for a dairy-free cream, or sprinkling seeds and herbs on top to add texture.
Wilting watercress into soup can make a “comforting” dish, says a nutritionist. (Stock)
5. Make the pesto
Swapping out basil for watercress in a batch of pesto can be a huge nutrient booster, while introducing a new flavor.
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Poon instructed home cooks to combine watercress with garlic, nuts (such as walnuts or pine nuts), olive oil and some nutritional yeast to create a “plant-based” pesto.
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