Meat Free Monday
Significant health benefits were seen in people who ate just 80g of watercress a day. Photo: SXC
New scientific research from the University of Southampton, has revealed that a plant compound in watercress may have the ability to suppress breast cancer cell development by “turning off” a signal in the body and thereby starving the growing tumour of essential blood and oxygen.
While no single food can keep us healthy, watercress, packs more of a nutritional punch than most. Brimming with more than 15 essential nutrients, including vitamin C, folic acid, iron, vitamin A and calcium, watercress is a heavyweight in the nutritional stakes. It’s low in fat, tastes great and is incredibly versatile. It’s probably best known as a classic ingredient for soup. But its distinctive mustardy flavour can help enrich a wide range of dishes. In today’s recipe watercress stars alongside salmon for an omega boost for your brain.
Salmon with Watercress and Soba Noodles
Ingredients
85g bag watercress
4x175g boneless, skinless salmon fillets
4 tbsp teriyaki marinade
juice of 2 oranges
2 tbsp soy sauce
2 tbsp groundnut oil
freshly ground black pepper
250g soba noodles (40% buckwheat)
Method
- Marinate the salmon fillets in the teriyaki marinade for 10 minutes, turning them over halfway through.
- Meanwhile, make up a dressing by mixing the orange juice with the soy sauce and groundnut oil and season with plenty of black pepper.
- Cook the soba noodles following pack instructions and drain. Mix with the dressing.
- Heat a frying pan over a moderate heat. Cook the salmon for 5 minutes turning over halfway through. Stir the watercress into the soba noodles, divide between 4 plates and top with salmon
Recipe Source: Watercress UK
Watercress wouldn’t be my favorite ingredient, but having read this latest research, I’m certainly going to make a bigger effort to include it from now on.
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Luckily I happen to really like watercress, so it is a real boost to read this research today.
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This is a really nice way to serve salmon – have been running out of new ideas 🙂
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Mmh! I like the sound of this recipe – would never have put these ingredients together, but will be looking forward to trying it.
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It is so easy to add watercress to many recipes, and now I’ve read this research, I will be adding it much more.
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It is also very easy to grow watercress, so I encourage everyone to buy a pkt of seeds and get growing!
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I agree with Janine – nothing beats the satisfaction of growing your own nutritious food and what could be easier than growing this little gem
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