With festival season nearly upon us, ‘feeling liverish’ may not be the language of your average Gen Z, but it’s a sensation they may be familiar with after a heavy night on the tiles. For anyone who’s overindulged on rich food or alcohol, the liver may be feeling a bit overwhelmed, but as far back as the Anglo Saxons, eating watercress was recommended to ‘spring clean the blood’, while the Victorians advocated watercress for a hangover. So for centuries there has been a link between watercress and excess, but does the science back it up?
Yes! Watercress contains many vitamins A, C, K and glucosinolate compounds, substances that can help the body enhance the activity of liver detoxification enzymes.
Studies show that eating vegetables that contain glucosinolates, like watercress, set off an enzyme reaction that turns fat-soluble compounds trapped in the liver into water-soluble compounds that can be expelled from the body via urine. In addition, research published by Harvard Medical School, USA, shows that watercress is also rich in antioxidants that help reduce inflammation, support liver function and enhance overall health.
Other liver-friendly foods include avocadoes, limes, asparagus, broccoli, cabbage, lentils, carrots and mackerel, so, The Watercress Company has developed a range of mouthwatering recipes containing these ingredients which are not only delicious but ideal for boosting liver health just in time for a festival-filled summer.
To find out more about watercress and its health benefits visit thewatercresscompany.co.uk. The Alresford Watercress Festival is on 17th May. More details here.
Watercress & Asparagus Salad with Parmesan Sauce
A delicious light and simple salad, perfect for summer and packed with liver friendly ingredients
Serves 2 as a side
Prep time 10 mins
Cook time 5 mins
Ingredients
- 100g Asparagus tips
- 40g watercress
- Parmesan, flaked or grated
- Mixed seeds
For the dressing:
- 1tsp Lemon Juice
- 1tbsp Dijon Mustard
- 1tbsp Olive Oil
- Pinch black pepper
Method
- Cook the asparagus in boiling water for a few minutes, until it is vibrant green. Remove and allow to dry and cool.
- Make the dressing by combining all ingredients and stirring.
- Arrange the salad ingredients on a plate, sprinkle with the grated cheese and mixed seeds before drizzling with the dressing.
Za’atar Charred Broccoli & Watercress Salad with Pomegranate and Roasted Buckwheat (Vegan)
A powerful combination of liver-friendly watercress, broccoli and lentils, together with onion and bright pomegranate seeds to create an attractive looking salad
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:
- 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
- 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.
- Combine all the dressing ingredients in a jar and shake well to combine.
- Tumble the broccoli and all the cooking juices into a bowl. Mix in the lentils and parsley.
- 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.
Grilled Mackerel and Watercress Salad with Orange and Chilli
Mackerel and peppery watercress make natural plate fellows, but the added zing of orange and heat of chilli make for a truly flavoursome punch
Serves 4 as a starter or 2 as a main meal
Prep time: 20 minutes
Cooking time: 5 minutes
Ingredients:
- 4 mackerel fillets
- ½ tsp ground coriander
- ½ tsp ground black pepper
- 2 oranges
- 1 red chilli, deseeded and finely chopped
- ½ tsp Dijon mustard
- ½ tbsp. good quality honey
- 85g watercress
- ½ a small red onion, finely sliced
Method:
- Pre-heat the grill to medium-high.
- Zest half an orange and mix well with the coriander, black pepper, and half the chopped chilli.
- Lightly score the skin of the mackerel fillets with a sharp knife, being careful not to cut into the flesh. Press the spice mixture into the skin.
- Segment the oranges. Cut off the top and bottom, then cut away any peel and pith using a paring knife. Holding the peeled orange over a bowl, use the paring knife to cut each segment away from the centre. Put the segments to one side and squeeze the remaining orange to release any juice.
- Measure 2 tbsp of the orange juice into a small bowl, then mix the with mustard, honey and remaining chopped chilli.
- Place the mackerel fillet skin side up on a grill tray. Grill for 4-5 minutes or until cooked through with crisp skin.
- While the fish is cooking, divide the watercress between four plates. Scatter with the orange segments and sliced red onion. Drizzle with the orange dressing and top with the grilled mackerel. Serve immediately.
Cabbage Medley Salad with Watercress, Carrot, Creamy Mustard Dressing and Sunflower Seeds
Your liver will thank you for this fabulous combo of cabbage, watercress and carrots with a creamy sauce and crunchy seeds – delicious!
Serves 2
Preparation time: 10 minutes
Cooking time: 0 minutes
Ingredients
- ½ each red & white cabbage
- 85g watercress
- 1 carrot
- Sunflower seeds
For the dressing:
- 4tbsp olive oil
- 2tbps mayo
- 1tbsp mustard
- 1 tbsp honey
- 1 tsp lemon juice
Method
- Roughly chop your cabbage. Using a vegetable peeler, cut the carrot into ribbons.
- Mix the ingredients for the dressing – season to taste
- Toss the watercress, cabbage and carrot together, assemble on a plate before drizzling with dressing and sprinkling with sunflower seeds.
