I love a good salad but often get bored using the same greens and the same bottled dressings over and over. What’s the solution? Try watercress! Watercress adds a fresh, slightly peppery flavor that can be added to other salad greens or stand alone as the star.

Hence the name, watercress is commonly found growing near water, including streams and springs. While it can be harvested from the wild, it runs the risk of being contaminated with parasites, such as the protozoan Giardia, which can be found in untreated water and lead to foodborne illness. Purchase cultivated watercress from local farmers or grocery stores and choose watercress with dark green leaves without yellowing or wilting. Store watercress like most herbs, either placing the stems in a jar of water, covering loosely, and storing in the refrigerator, or wrapping the stems in a damp paper towel, placing in an opened plastic bag, and storing in the refrigerator crisper drawer. Stored this way, you may get a week out of it, but it is generally best when used within 2-3 days.

To prepare watercress, trim off the thick stalks first. Then, wash by placing it in a bowl of cold water, swish it around, drain and pat dry with a paper towel. Watercress is delicious raw in a salad, sandwich or on top of pizza, but it may also be sauteed and used in stir-fries, pasta dishes or egg dishes. Not only is this green a tasty addition to the meal, but it’s also a superstar in the world of vegetables. Watercress is an excellent source of vitamin K, vitamin C and vitamin A, and it’s packed with powerful antioxidants, which can lower the risk of many chronic diseases, such as heart disease and diabetes. Vary your diet and look for watercress this spring!

Watercress Apple Salad

Salad

1/3 cup sliced almonds

6 ounces watercress

½ red onion, thinly sliced

1 granny smith apple, cored and thinly sliced

1/3 cup feta cheese

Dressing

1 ½ Tablespoons white wine vinegar

1 ½ Tablespoons olive oil

¼ teaspoon Dijon mustard

1/8 teaspoon black pepper

1/8 teaspoon salt

Heat almonds in a small skillet over medium-low heat until slightly browned and fragrant. Remove from heat and set aside. In a large bowl, toss together all salad ingredients. In a small bowl, whisk all dressing ingredients. Dress salad just before serving.

Yield: 4 servings

Nutrition Facts (per serving): 160 calories, 12 grams fat, 210 milligrams sodium, 12 grams carbohydrate, 3 grams fiber, 5 grams protein

Source: Moore, D. Plant of the Week: Watercress. USDA. US Forest Service

ABOUT THE AUTHOR: Jenna Smith is a Nutrition and Wellness Educator with University of Illinois Extension, serving Livingston, McLean, and Woodford Counties. Smith uses her experience as a registered dietitian nutritionist to deliver impactful information and cutting-edge programs to Livingston, McLean, and Woodford Counties and beyond.