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
