Watercress

Nutritional Value and Benefits of Watercress

Watercress belongs to those types of greens that combine both health benefits and refined taste. It is often called a superfood due to its high content of vitamins and minerals. Its small leaves are packed with vitamins A, C, E, and K, as well as calcium, magnesium, potassium, and iron. In my experience, I have found that regularly adding watercress to the diet has a positive effect on well-being: it helps maintain energy, strengthens the immune system, and even improves skin condition. Another advantage of watercress is its antioxidant properties. Thanks to them, it helps protect the body from free radicals and slows down cell aging. I like to prepare salads with watercress in the spring, when the body especially needs vitamin support after winter. Its flavor is delicate yet slightly peppery, which makes it interesting even in small amounts. Moreover, watercress contains almost no calories but provides a feeling of fullness thanks to its fiber. This makes it indispensable for those who follow a healthy diet or aim to lose weight. I have repeatedly found that adding just a handful of this green to a dish can make it more nutritious and balanced without extra calories. That is why I always recommend keeping watercress on hand for those who want to diversify their menu and get the maximum benefit from food.

Using Watercress in Salads and Appetizers

Watercress is a green that is practically made for salads. Its delicate flavor with a light peppery note pairs well with various vegetables, fruits, cheeses, and nuts. I often use it as a base for a light green salad along with cucumbers, tomatoes, and avocado. Such a combination doesn’t require complex dressings – just a few drops of olive oil and lemon juice are enough to reveal the natural aroma of the greens. In appetizers, watercress works no less successfully. Its small leaves are convenient to add to sandwiches, wraps, or rolls. I have often prepared appetizers with cream cheese or pâté, where watercress added freshness and made the dish more balanced. It can also be used as a decorative element – the leaves look beautiful on a finished dish, creating a sense of lightness and appetite appeal. In world cuisine, watercress often becomes an essential component of spring and summer appetizers. For example, in Mediterranean cuisines it is added to seafood salads, while in modern food trends it is used in smoothies and green bowls. I have found that even in a simple salad with eggs and potatoes, watercress can change the taste so much that the dish looks completely new. Thanks to this versatility, it always finds a place on my table.

Watercress in Hot Dishes and Soups

Although watercress is most often used fresh, it can also be an interesting ingredient in hot dishes. I have often added it to vegetable soups at the end of cooking to give them a light spicy aroma. The leaves wilt quickly in hot liquid but retain their distinctive taste and make the soup more refined. In cream soups, watercress can be blended with other greens such as spinach or celery, creating a rich flavor balance. In side dishes, watercress pairs well with boiled potatoes, rice, or quinoa. I often add it to warm vegetable dishes before serving – it gives a fresh touch and makes them lighter. Combined with fish or chicken, watercress creates a harmonious duo, especially when used as a finishing touch to the prepared dish. In some world cuisines, watercress is added to sauces served warm. For example, it can be part of a sauce for pasta or vegetable stew. I have found that even in small amounts, this green changes the character of a dish, adding freshness and piquancy. That is why I always experiment with watercress in hot recipes, and the result always exceeds expectations.

Pairing Watercress with Other Ingredients

Watercress is especially versatile, as it can be combined with many foods to create new culinary combinations. I often add it to dishes with cheeses – from delicate mozzarella to the more pronounced feta or parmesan. Its light spiciness perfectly balances the tenderness of dairy products, giving salads and appetizers a bright accent. It also pairs well with eggs: whether it’s an omelet, scrambled eggs, or a salad with boiled eggs, watercress always adds a touch of freshness. With vegetables, watercress creates especially harmonious combinations. I love adding it to dishes with tomatoes, cucumbers, avocado, and beets, as it emphasizes their natural flavors and makes the dish balanced. In fruit salads, watercress also finds its place: combined with apple, pear, or citrus, it creates an interesting mix of sweetness and piquancy. As for meat and fish, watercress is a great complement to light dishes: chicken, turkey, salmon, or cod. It is best added after cooking so it doesn’t lose its freshness and crispness. In my experience, even a simple dish with boiled potatoes and a piece of fish turns into a restaurant-level meal when complemented with a handful of fresh watercress.

Storing and Using Watercress in Everyday Diet

Watercress is a green that requires proper storage, as its delicate leaves wilt quickly. I always keep it in the refrigerator, wrapped in a paper towel and placed in a container to maintain optimal humidity. In this form, it can stay fresh for up to a week. If watercress is grown at home as microgreens, it can be cut gradually, using only the required amount for cooking. In the daily diet, watercress is worthy of being a constant ingredient. It can be added not only to salads or side dishes but also to smoothies, green shakes, or even bread dough to give baked goods an original flavor. I have found that a handful of this green every morning, combined with fruits and yogurt, provides an energy boost for the whole day. For dinner, watercress works as a light addition to the main dish, helping to make the diet more balanced. My experience shows that watercress not only diversifies the menu but also makes it much healthier. It should be included in the diet regularly, as this green combines freshness, piquancy, and valuable nutrients. Thanks to its simplicity of use and wide pairing possibilities, I confidently recommend watercress to anyone who values a healthy and diverse cuisine.