watercress

Don’t get SAD – Eat Yourself Back to Happiness with Watercress

Friday 25th Nov 2022 |

With winter on the way, when the clocks go back, rates of depression and Seasonal Affective Disorder rise by 8 percent, affecting over 20% of the population.  However, scientists have discovered how to eat your way out of depression and guess what’s the primary ingredient?  Watercress.

In 2018 the Journal of World Psychiatry published an Antidepressant Food Scale* (AFS) featuring a list of foods that ‘are the most dense sources of nutrients demonstrated by scientific literature to play a role in the prevention and recovery from depressive disorders.’  The scientists behind the AFS** are urging that researchers should actively consider these Antidepressant Foods in the design of future intervention studies and clinicians should consider them as dietary options to support prevention and recovery from depression disorders; nutritional psychiatry should be a routine part of clinical treatment for mental health clinical practice.

The list of foods in the AFS features both animal and plant sources and data was gathered for a 100g serving of each food in its raw form as various cooking methods can alter the nutrient content.  The foods are judged on their percent daily value of 12 Antidepressant Nutrients: folate, iron, long-chain omega-3 fatty acids (EPA, DHA), magnesium, potassium, selenium, thiamine, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Zinc. Watercress easily topped the list of both animal and plant sources scoring a huge 127% in the Antidepressant Food Score.  Spinach came a distant second with a score of 97%, Broccoli just 41% while the highest-scoring animal food source was oysters at 56%.

Watercress scores highly on many of the necessary Antidepressant Nutrients*** for example, gram for gram it contains more folate than a banana and more Vitamin C than an orange.  What’s more, it’s a rich source of iron and unlike many plant irons its iron can be easily absorbed by the body.  This is because vitamin C promotes the absorption of plant iron by converting it into the same form as is found in meat (haem iron) and which the body can easily absorb.  The high levels of Vitamins C and A in watercress means that it is a rare green leaf with good iron availability.   This alone should move it to the top of the shopping list, particularly for the growing number of vegans and vegetarians who must source their iron from plants.

Gut health is also increasingly understood as critical for brain health and therefore mood too.  Along with nutrient-dense sources of vitamins and minerals, two compounds of plants are relevant to mental health; fibre and phytonutrients which are traditionally thought of as ‘anti-oxidants’.  Again, watercress has high levels of both.

So, if you want to lift your mood this Autumn and Winter grab a handful of watercress as a snack, whisk up a smoothie, or how about trying these recipes featuring watercress and other high scoring AFS produce.

Classic Watercress Soup

Calories: 167 Preparation: 5 mins Cooking: 15 mins Serves: 4

Ingredients

  • 15ml/1 tbsp olive oil
  • 1 small onion, chopped
  • 1 small stick celery
  • 350g/12oz potato, peeled and diced
  • 600ml/1pt chicken or vegetable stock
  • 3 (85g) bags watercress
  • 150ml/¼pt milk
  • pinch of nutmeg
  • squeeze of lemon juice
  • salt and freshly ground black pepper

 

Method

  1. Heat the oil in a large pan, add the onion and celery and sauté over a medium heat for 5 mins until pale golden. Stir in the potato and stock and bring to the boil. Cover and simmer for 10 mins or until the potato is tender.
  2. Stir in the watercress, cover and cook for a further 5 mins or until the watercress is wilted. Transfer the soup to a food processor and blitz until smooth. Return the soup to the rinsed out pan add the milk, nutmeg, lemon juice and seasoning to taste. Gently reheat until piping hot and serve with crusty bread.

 

ZA’ATAR CHARRED BROCCOLI & WATERCRESS SALAD WITH POMEGRANATE AND ROASTED BUCKWHEAT (VEGAN)

Serves: 4

Prep Time: 30mins

Cooking Time: 30mins

Ingredients:

Spiced Pomegranate Dressing:

  • 3tbsp Olive Oil
  • 1 tbsp Lemon Juice
  • 1 tbsp Pomegranate Molasses
  • 1/8 tsp Cinnamon, ground
  • 1/8 tsp Cardamom, ground
  • Salt & Pepper to season

 

Roasted Buckwheat:

50g Buckwheat Groats (available online or large supermarkets)

Salad:

  • 200g Watercress
  • 125g Pomegranate Seeds
  • 200g Tenderstem Broccoli
  • 1 red Onion, cut into chunks
  • 2 tbsp Olive Oil
  • 2 tsp Za’atar
  • 2 tsp Chilli Flakes
  • 1 tsp Malden Salt Flakes
  • 1 Lemon, zest
  • ½ Bunch Chopped Parsley
  • 200g Cooked Brown Lentils (available in a pouch)

 

Method:

  1. Preheat oven 160C. Spread the buckwheat in a single layer on a baking tray and roast for 15-20 minutes or until nutty and golden. Remove and allow to cool. Increase the oven 200C
  2. Lay the broccoli on a lined baking tray with the onion. Drizzle with the oil and sprinkle with the za’atar, lemon, chili and salt. Roast for 15-20 minutes or until beginning to char. Set aside.
  3. Combine all the dressing ingredients in a jar and shake well to combine.
  4. Tumble the broccoli and all the cooking juices into a bowl. Mix in the lentils and parsley.
  5. Lay the watercress on a platter and drizzle with a little dressing. Top with the lentil mixture and drizzle with some more of the dressing. Finally, top with the pomegranate and roasted buckwheat. Serve at room temperature with extra dressing on the side.

 

Watercress and Spinach Veggie Burgers (v)

Serves 6

Prep time: 15 minutes

Cooking time: 15 minutes

 

Ingredients:

  • 2 onions, finely diced
  • 125g watercress
  • 125g spinach
  • 5 slices white bread
  • 100g cheddar, grated
  • 40g vegetarian parmesan, grated
  • 2 large eggs
  • 3 tbsp plain flour
  • Vegetable oil
  • Salt and pepper to taste

 

To Serve:

  • 6 brioche buns
  • 1 red and 1 yellow pepper, deseeded and sliced
  • 180g hummus
  • 180g sour cream
  • Olive oil

 

Method:

  1. Pre-heat the oven to 180°C.  Heat a splash of oil in a frying pan and add in the onions with a pinch of salt.  Fry gently until cooked through then leave to cool.
  2. Place the white bread in a food processor and blend until turned into breadcrumbs.  Tip into a large bowl.  Also blend the watercress until finely chopped then add into the same bowl.  Repeat with the spinach.
  3. Add in the cooled onion and cheese before mixing together.  In a separate bowl, beat the eggs.  Add to the other ingredients a little at a time until the mixture comes together. You may not need all of the egg.  Add in a good pinch of salt and pepper.
  4. Shape the mixture into 6 burgers then dust all over both sides with flour, tapping off any excess.  The burgers can now be kept either chilled for up to 3 days before frying or frozen for up to one month.
  5. Place the sliced peppers into a roasting tin and drizzle with olive oil before seasoning with salt and pepper.  Place into the pre-heated oven for 15-20 minutes, or until the peppers are soft.
  6. Heat a splash of vegetable oil in a frying pan and fry each burger for 2-3 minutes on each side before placing on a baking tray and finishing in the oven for another 8-10 minutes.  Slice the brioche buns in half then spread one half of each bun with hummus and one half with sour cream.  Place the burger on the bottom half, then top with the roasted peppers and place on the lid.

 

Watercress, Blue Cheese and Butternut Squash Pizza (v)

Prep time: 40 minutes plus 1 hour proving time

Makes four small pizzas

 

Ingredients

For the pizza dough:

  • 500g strong white flour
  • 1 tsp table salt
  • 7g dried yeast
  • 1 tbsp caster sugar
  • 2 tbsp extra virgin olive oil
  • 325ml lukewarm water
  • Plain flour for dusting

 

For the sauce:

200g tinned tomatoes

2 heaped tablespoons tomato puree

 

Toppings:

  • 100g grated mozzarella
  • 75g blue cheese (we like Dorset Blue Vinny)
  • 1 small butternut squash
  • 50g watercress
  • Olive oil
  • Salt and pepper

 

Method

  1. Pre-heat the oven to 200 degrees Celsius.  Make the pizza dough by combining the flour and salt in a large bowl.  Then take a measuring jug and whisk together the warm water, sugar, olive oil and yeast.   Leave the liquid for a few minutes to allow the yeast to activate.  If you can see lots of bubbles on the surface, then this means the mixture is ready.
  2. Make a well in the centre of the flour, then slowly pour in the liquid.  Use a fork to combine, then use your hands once the dough starts to come together.    Mix with your hands until the dough has come together into a ball then turn out onto a floured work surface.
  3. Now for the hard work!  If you have an electric mixer with a dough hook you can use this to mix the dough, 4 minutes on a medium-high speed should be enough.  Alternatively, do it the old-fashioned way and knead by hand for about ten minutes, or until you have a smooth, springy dough.
  4. Dust a large bowl with flour then place the kneaded dough inside.  Cover with a damp cloth and leave to prove in a warm place for about 45 minutes, or until it has doubled in size.
  5. While the dough is proving, peel and de-seed the butternut squash.  Dice into 2cm chunks, place on a roasting tray, drizzle with olive oil and season with salt and pepper.  Put the tray into the pre-heated oven and roast the squash for 20-25 minutes, or until cooked through and beginning to colour around the edges.  Remove from the oven and allow to cool.
  6. While the squash cooks, make your pizza sauce by blending together the chopped tomatoes and tomato puree with a pinch of salt.
  7. Once your pizza dough has doubled in size, tip it out of the bowl onto a flour-dusted surface and knead briefly, this is called knocking the dough back and removes the large air bubbles inside.  At this point you could cut the dough into four and then freeze for up to two months if not using straight away.
  8. If using your dough straight away cut it into four and roll the four pieces of dough into balls.  Place them on a floured tray, cover with a damp cloth and leave to prove for a further 15 minutes.
  9. Finally, your dough will be ready and it’s time to make your pizzas!  Take a rolling pin and, on a floured surface, roll out your four balls of dough to your desired thickness.  Get two large pieces of kitchen foil ready and drizzle them with a little olive oil.  Carefully transfer two pizza bases to each piece of foil, making sure that they will fit in your oven.
  10. Spoon tomato sauce onto each base, using the back of the spoon to spread the sauce evenly.  Scatter over grated mozzarella, then crumble over the blue cheese and dot with the butternut squash.  Carefully transfer each piece of foil directly onto an oven shelf and cook for 20-25 minutes, or until the edges have started to colour and the base is cooked through.
  11. Finally remove the pizzas from the oven, scatter over the watercress and cut the pizza into generous wedges.  Serve with more watercress on the side and enjoy!

 

Spicy Roast Cauliflower Salad with Watercress, Tahini Dressing, Toasted Almonds & Pomegranate (VEGAN)

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves 2

 

Ingredients

  • 1 small head of cauliflower, cut into florets
  • 85g Watercress
  • 1 red onion
  • Flaked Almonds
  • Pomegranate seeds
  • 2 tsp Paprika
  • Salt
  • Pepper
  • Olive oil

 

For the dressing:

  • 3tbsp Tahini
  • 1tbsp olive oil
  • 1 tsp lemon juice
  • (optional) Garlic clove, minced
  • Water to thin

 

Method

  1. Preheat the oven to 180°.
  2. In a bowl, pour a glug of olive oil, the paprika and a pinch of salt and pepper – toss the cauliflower florets in this mixture to coat. Lie them on a baking tray and roast for around 12 minutes.
  3. Meanwhile, mix the dressing ingredients together. Start with the Tahini, olive oil and lemon juice (and garlic if using) then add water to reach your desired consistency.
  4. In a dry frying pan, lightly toast the flaked almonds – a couple of minutes should be plenty.
  5. On a plate, scatter the watercress and pop the cauliflower florets on top. Sprinkle over some of the toasted almonds and pomegranate seeds and top with the dressing.

 

STRAWBERRY, WATERCRESS & LEMON PAVOLVA ROULADE

Serves 10-12

Prep Time 40 mins, plus cooling

Cook Time 30mins 

Ingredients:

  • 5 Large Egg Whites, room temperature
  • 1/8 tsp Salt
  • 1/8 tsp Cream of Tartar
  • 45ml Cold Water
  • 250g Caster Sugar
  • 10g Cornflour
  • 1 tsp Vanilla Extract
  • 1 tsp Cider Vinegar
  • Icing Sugar to Dust
  • 480g Double Cream
  • 2 tbsp Icing Sugar
  • 1 Vanilla Pod, seeds scraped
  • 50g Watercress, finely Chopped
  • 100g Lemon Curd
  • 400g Strawberries, washed and finely chopped

 

Method:

  1. Begin with the meringue. Preheat the oven 170C, and grease and line a large (40 x 28cm) baking tray with non-stick paper, then re grease over the top. Set aside in the fridge.
  2. Add the egg whites, salt & cream of tartar to the base of a stand mixer (if your whites are not at room temperature, sit the eggs in a bowl of warm water for a minute or so.
  3. Whip on a medium high speed for 2 minutes then slowly drizzle in the water. Continuing on a medium speed, add the sugar 1tbsp at a time, making sure you don’t get any granules on the side of the bowl that will make your roulade grainy.
  4. Once all the sugar has been added, increase the speed to high and whip 3-4 minutes or until it is stiff, glossy and shiny. Mix the cornflour with the vanilla and vinegar and gently fold in using a rubber spatula.
  5. Dollop mounds of the meringue onto the tray and smooth out. Bake in the preheated oven for 22-25 minutes or until risen and caramel coloured.
  6. Remove from the oven, dust with icing sugar and cover with a clean tea towel and allow to cool for 2-3 hours (up to 12).
  7. Meanwhile, mix the cream, icing sugar and vanilla seeds in the bowl of a stand mixer. Beat on medium speed until thickened but still runny. Continue beating by hand until it only just holds its shape (bearing in mind if you are making this in advance it will continue to thicken). Fold in the watercress.
  8. Remove the tea towel from the roulade and dust with more icing sugar. Invert the roulade onto the tea towel and carefully peel off the paper. Spread with half of the whipped cream and then the lemon curd.
  9. Dot half the strawberries over the lemon curd then, taking a short side in front of you, roll into a tight log, you can remove any cream that spills out.
  10. Cover with cling film and pop into the fridge for 1 hour before finishing with the remaining cream, strawberries and a few sprigs of watercress if liked.