When the heat is on- cool things down in the kitchen with zingy summer salads.
The Watercress Company’s Grace Edmonds has developed some delightfully delicious salads that are amazingly simple to prepare, ideal for a light lunch or for a tasty side to accompany an alfresco dinner.
Naturally, peppery watercress is the base ingredient for all the recipes but each combines it with other fresh seasonal fruit and veg, packing these dishes full of flavour and goodness.
Watercress alone contains over 50 vital vitamins and minerals, and remarkably, gram for gram – carries more vitamin C than an orange, more calcium than milk, more folate than a banana and more vitamin E than broccoli. It’s also a good source of plant iron which, because of the high levels of vitamins A and C it contains, is converted into a form of iron that the body can easily absorb more readily than in other veg that don’t possess such good levels of either vitamin, making watercress a ‘must’ for all vegans and vegetarians.
So, avoid the heat and keep out of the kitchen this summer but still wow your friends and family – or just your own taste buds – with these four mouth-watering recipes:
Watercress & Asparagus Salad with Parmesan Sauce
Both asparagus and watercress are good sources of folate which is important in red blood cell formation and for healthy cell growth and function, especially when planning a baby. Both veg are also full of antioxidants and fibre – you just know this vibrant green dish is doing you good!
Serves 2 as a side
Prep time 10 mins
Cook time 5 mins
Ingredients
100g Asparagus tips
40g watercress
Parmesan, flaked or grated
Mixed seeds
For the dressing:
1tsp Lemon Juice
1tbsp Dijon Mustard
1tbsp Olive Oil
Pinch black pepper
Method
- Cook the asparagus in boiling water for a few minutes, until it is vibrant green. Remove and allow to dry and cool.
- Make the dressing by combining all ingredients and stirring.
- Arrange the salad ingredients on a plate, sprinkle with the grated cheese and mixed seeds before drizzling with the dressing.
Arrange the salad ingredients on a plate, sprinkle with the grated cheese and mixed seeds before drizzling with the dressing.
Watercress, Beetroot & Goat’s Cheese Salad
Both beets and watercress are packed with nutrients and minerals, but they also contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke. Stay cool and calm with this tasty dish.
Serves 1 (or 2 as a side/starter)
Prep Time 10 mins
Ingredients
40g watercress
1 or 2 beetroots, thinly sliced
1 apple, chopped
20g goats cheese, sliced
10g walnuts, crushed
Method
Arrange all salad ingredients on a plate before sprinkling with walnuts.
Watercress, Orange & Fennel Salad
Vitamin C is an essential vitamin, meaning your body can’t produce it so it has to be consumed. It has many roles and has been linked to impressive health benefits, for example, it helps strengthen our immune system and may help lower blood pressure. This recipe is simply dripping with vitamin C thanks to the combined effects of orange and watercress. It’s enough to make your mouth water!
Serves 1 (or 2 as a side/starter)
Prep time 10 mins
Ingredients
1 large orange, peeled and thinly sliced
50g watercress
Flaked almonds
Bulb of fennel, finely sliced
1 shallot, finely chopped
30g feta, crumbled
Method
- Arrange the watercress, orange, fennel and shallot on a plate.
- Sprinkle with the finely chopped shallot, feta and flaked almonds.
Watercress & Tomato Salad
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits including reduced risk of heart disease and cancer. Combine tomatoes with watercress, which has also been scientifically proven to play a role in the fight against cancer, by combatting the DNA damage that contributes to its development, and you have one super-healthy plate on your hands.
Serves 1 (or 2 as a side/starter)
Prep time 10 mins
Ingredients
40g watercress
100g mixed tomatoes, sliced
30g olives, pitted and sliced
10g toasted pine nuts
Good quality olive oil
Salt & pepper
Method
Arrange all ingredients on a plate before drizzling with olive oil. Season to taste with salt and pepper.
You could serve this salad with a nice soft cheese like buffalo mozzarella or burrata if you felt like it!
It’s summertime and the living should be easy. Make the most of the summer with these super simple, delectable fresh salads packed with seasonal fruit and veg and bursting with flavour and goodness.
For more stunning salad recipes, visit www.watercress.co.uk or follow on https://www.facebook.com/LoveWatercress/ or https://www.instagram.com/lovewatercress/ and for more information on the incredible health benefits of watercress, visit www.thewatercresscompany.co.uk
