Sunday, February 19, 2006
Cress to impress
Watercress is no ordinary leaf. It's perky, peppery and packed with antioxidants.
Watercress isn't just a garnish anymore. Its small, flavourful leaves are tasty in their own right-and provide loads of nutrients, including eyesight-preserving vitamin A and nearly 100 percent of the recommended daily amount of vitamin K, important for bone health and blood clotting. It also delivers a hefty dose of phytochemicals called isothiocyanates and, according to a recent study in Singapore, may help protect against breast cancer. Bonus: It's unbelievably low in calories-just four per cup! Use the green as a fluffy bed for meats or a highlight in sandwiches, soups or salads.
Buying Tips: Look for deeply hued leaves that carry a slightly peppery aroma and stand stff, not wilted. Place bunces in a container of water covering the stems (like roses in a vase). Loosely top with a plastic bag and store in the refrigerator for up to five days. Before using, soak in cold water to crisp the leaves, then spin dry. To trim, remove the toughtest stems.
The Stats
Serving size: 1 cup chopped
Calories: 4
Protein: 1 g
Carbohydrate: 0 g
Potassium: 112 mg
Calcium: 41 mg
Vitamin A: 1,598 IU (959 mcg beta-carotene)
Vitamin C: 15 mg
Vitamin K: 85 mcg
Personally, I prefer having my watercress dressed in balsamic vinegar when my main entree is fish. Otherwise, try this Irish Watercress Soup.
Happy healthy eating!
Alan Aldana
Watercress isn't just a garnish anymore. Its small, flavourful leaves are tasty in their own right-and provide loads of nutrients, including eyesight-preserving vitamin A and nearly 100 percent of the recommended daily amount of vitamin K, important for bone health and blood clotting. It also delivers a hefty dose of phytochemicals called isothiocyanates and, according to a recent study in Singapore, may help protect against breast cancer. Bonus: It's unbelievably low in calories-just four per cup! Use the green as a fluffy bed for meats or a highlight in sandwiches, soups or salads.
Buying Tips: Look for deeply hued leaves that carry a slightly peppery aroma and stand stff, not wilted. Place bunces in a container of water covering the stems (like roses in a vase). Loosely top with a plastic bag and store in the refrigerator for up to five days. Before using, soak in cold water to crisp the leaves, then spin dry. To trim, remove the toughtest stems.
The Stats
Serving size: 1 cup chopped
Calories: 4
Protein: 1 g
Carbohydrate: 0 g
Potassium: 112 mg
Calcium: 41 mg
Vitamin A: 1,598 IU (959 mcg beta-carotene)
Vitamin C: 15 mg
Vitamin K: 85 mcg
Personally, I prefer having my watercress dressed in balsamic vinegar when my main entree is fish. Otherwise, try this Irish Watercress Soup.
Happy healthy eating!
Alan Aldana
Wednesday, February 08, 2006
Salmon Salad
This recipe takes 20 minutes to prepare and for two persons
Ingredients:
4 pieces of Scottish Salmon Fillet (depending on the size and appetite)
Fish Sauce or Kikkoman Soy Sauce
Freshly Squeezed juice of half a lemon
A bag of rocket and watercress salad (or your choice of salad)
A Handful of Walnut pieces
2 mandarin oranges peeled and segmented or grapes
Rocquefort Cheese crumbled 50 g
Virgin olive oil
Preparation:
Wash and dry with a paper towel the salmon fillets then marinate with fish sauce or Kikkoman Soy Sauce and juice of half a lemon for 5 minutes. Cook under a pre-heated grill for about 12 minutes (6 minutes on each side).
Whilst the salmon is under the grill, make the bed of salad in two separate plates then garnish with walnut pieces freshly peeled, mandarin segments or grapes, and Rocquefort cheese.
When the salmon fillets are ready, arrange in the bed of salad, dress with lemon juice and olive oil and serve.
This was our dinner last night and we thoroughly enjoyed it. It was delicious and presents beautifully on the plate. Most of all, it's nutritious and very healthy.
Try this recipe at home
Happy eating,
Alan Aldana
Ingredients:
4 pieces of Scottish Salmon Fillet (depending on the size and appetite)
Fish Sauce or Kikkoman Soy Sauce
Freshly Squeezed juice of half a lemon
A bag of rocket and watercress salad (or your choice of salad)
A Handful of Walnut pieces
2 mandarin oranges peeled and segmented or grapes
Rocquefort Cheese crumbled 50 g
Virgin olive oil
Preparation:
Wash and dry with a paper towel the salmon fillets then marinate with fish sauce or Kikkoman Soy Sauce and juice of half a lemon for 5 minutes. Cook under a pre-heated grill for about 12 minutes (6 minutes on each side).
Whilst the salmon is under the grill, make the bed of salad in two separate plates then garnish with walnut pieces freshly peeled, mandarin segments or grapes, and Rocquefort cheese.
When the salmon fillets are ready, arrange in the bed of salad, dress with lemon juice and olive oil and serve.
This was our dinner last night and we thoroughly enjoyed it. It was delicious and presents beautifully on the plate. Most of all, it's nutritious and very healthy.
Try this recipe at home
Happy eating,
Alan Aldana
