In season mid-winter: Watercress

Buying

Watercress is a member of the cruciferae (mustard) family and it can be found growing wild in New Zealand waterways. When buying watercress, look for a deep-green coloured plant with no yellow leaves.

Storing

Watercress is delicate and highly perishable. It will keep for up to two days in the fridge in a plastic bag or container. Or keep stems in water and leaves in a plastic bag.

Preparation

The whole watercress plant is edible. Discard yellow leaves, trim the roots and wash the rest carefully. The leaves, stems and flowers have a mustardy bite and usually a sharp, peppery taste.

Nutrition

Watercress has one of the highest concentrations of glucosinolates per gram of any vegetable, and it contains high concentrations of carotenoids. These phytochemicals have been associated with a range of cancer-fighting properties and antioxidant activities. As watercress is usually eaten raw, the enzyme involved in converting the glucosinolates to other useful compounds remains at high levels.

4 quick ways with watercress

• Swap basil with watercress next time you make pesto for a tasty variation – delicious stirred through pasta.
• Make watercress soup: gently fry 1 chopped onion. Add 1 chopped potato, watercress and stock. Simmer for 15 minutes, then process in a blender and season with salt and freshly ground black pepper to taste.
• For a quick quiche filling, whisk 2 eggs with 100ml trim milk. Season, then add chopped watercress, tomatoes and grated cheese. Pour filling over base. Cook for 20 minutes.
• A watercress and egg sandwich is a classic: mash 1 boiled egg with some reduced-fat mayonnaise and seasoning. Spread over wholemeal bread and top with chopped watercress.