Before we finish National Nutrition Month, it’s worth noting that the Centers for Disease Control puts out a nutrition score card for green vegetables. In the No. 1 slot: watercress. Not exactly a household veggie, watercress is a member of the mustard family. Its small, dark green leaves are packed with beta carotene, calcium, potassium and vitamin C. Slightly peppery, bitter and tangy, watercress adds zip to soups, salads and sandwiches. You can juice it into smoothies, use some as a burger topping or as a garnish like parsley. And like parsley, watercress should be used in moderation; a little goes a long way.
One large bunch of watercress, about a half pound, should yield about a quarter pound trimmed (cut away about a half inch of the stem ends). Watercress wilts quickly, so purchase only what you need and use within a day or two. Store in refrigerator, with stem ends in a glass of ice water. After washing, dry in a salad spinner. Here are a few easy recipes for wonderful watercress.
Watercress dressing
Recipe from “The Healing Foods Cookbook;” makes 1 cup.
1/2 cup nonfat yogurt
1/2 cup packed watercress leaves, washed and de-stemmed
2 tablespoons olive oil
2 tablespoons vinegar
2 scallions, thinly sliced
1 clove garlic, minced
1/2 teaspoon dried tarragon
In a blender, combine all ingredients. Process until smooth. Refrigerate until ready to use.
Watercress salad with roasted beets, candied walnuts and lilikoi balsamic vinaigrette
Recipe from “The Hawaii Farmers Market Cookbook,” makes 6 servings.
Salad:
2 bunches watercress, tough stems removed
3 medium beets, stems removed
4 cups mixed baby greens
1 small sweet onion, thinly sliced
1/4 cup crumbled goat cheese
Wash watercress and set aside. Scrub beets, rub with a little oil, season with salt and wrap in foil. Roast in 375 degree oven for about an hour, or until tender when pierced with a knife. Cool, peel, and slice into wedges. Refrigerate all salad ingredients while preparing nuts and dressing.
Candied walnuts:
1/2 cup walnuts
2 tablespoons butter
2 tablespoons brown sugar
Brown nuts in butter in a small pan. Add brown sugar; stir constantly until sugar melts and caramelizes. Turn mixture onto waxed paper to cool.
Dressing:
2 lilikoi
1/4 cup balsamic vinegar
1/4 cup sugar
1 teaspoon Dijon mustard
1 teaspoon salt
1/2 small sweet onion
1 cup canola oil
To make dressing, scoop contents of lilikoi, seeds and all, into a blender. Add balsamic, sugar, mustard, salt and onion; pulse until blended. With motor running, slowly add the oil; blend until mixture is thick and well blended. Chill.
To assemble, in a large bowl, mix together watercress, baby greens, and sliced sweet onion with a small amount of dressing. Divide among six salad plates; arrange beets on top of greens. Sprinkle with walnuts and goat cheese. Drizzle more dressing on top and serve.
Fennel soup with watercress puree
Recipe from “The Savory Way” by Deborah Madison; makes 4 to 6 servings.
1 tablespoon butter
1 large leek, white part only, chopped (about 1 1/2 cups)
2 large fennel bulbs, quartered and sliced
2 tablespoons chopped fennel greens
1 medium red potato, sliced or chopped
6 1/2 cups cold water
Salt
1/2 bunch watercress, cleaned, large stems removed
Melt butter in a heavy soup pot; add leek, fennel, fennel greens, potato, salt, and a half cup of the water. Sweat them over low heat about 12 to 15 minutes, then add remaining 6 cups cold water and bring to a boil. Lower heat; simmer until vegetables are tender, about 20 minutes. Puree soup in a food processor or blender until smooth; return to pot. If soup needs thinning, add more water or milk to get the right consistency. Season to taste with salt.
Right before serving, puree watercress in food processor or blender until fine, adding enough water to loosen leaves from blades. Stir half the puree into soup; taste before adding the rest. Watercress can be strong and bitter, so you don’t want to overwhelm the other flavors in the soup. Adjust salt to taste.
Watercress tempura
Recipe from “The Hawaii Farmers Market Cookbook” by the Hawaii Farm Bureau; makes enough for 6 appetizer or side dish servings.
1 bunch watercress, cleaned, washed and dried
1/2 cup plus 1 tablespoon flour
1/2 cup less 1 tablespoon cornstarch
1 tablespoon salt
1 large egg
Vegetable oil for deep frying
Combine flour, cornstarch and salt in a bowl. In a measuring cup, beat egg and add enough water to make 3/4 cup. Add to the dry ingredients; mix until just combined. Do not over-beat. Chill batter in refrigerator at least an hour before using. Meanwhile, cut watercress into 1-inch lengths.
In a deep saucepan or wok, heat about 2 inches of oil to 375 degrees. Mix watercress into batter. Drop by tablespoons onto hot oil and flatten patties slightly. Fry until golden brown; turn and cook other side. Drain on paper towels and serve immediately.