Refreshing Watercress-Orange Salad

The health benefits of watercress were revered in ancient Egypt, Greece, Rome and by the Anglo-Saxons. Hippocrates, the father of medicine, located his first hospital close to a spring to ensure fresh watercress for his patients. Watercress contains dietary nitrates, which boost blood vessel health by reducing inflammation and decreasing the stiffness and thickness of your blood vessels. Having even a relatively small amount of watercress each day raises the level of important antioxidant vitamins which may help protect the body during exercise. Gram for gram it contains more iron than spinach, more vitamin C than oranges and more calcium than milk. Watercress is also brimming with vitamin A (converted from betacarotene) with 80g providing a whopping 42% of your recommended daily allowance. Since watercress is also delicious and extremely versatile, this leafy green has rightfully earned the Superfood title!


  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • teaspoon salt
  • 3 cups watercress, torn
  • 2 medium oranges, peeled, seeded, and sliced
  • 1 tablespoon toasted almonds, chopped


  • In a salad bowl whisk together oil, honey, lemon juice, water, and salt. Add watercress and toss to coat. Add in the orange pieces.
  • Drizzle with any remaining liquid from the bowl. Sprinkle with chopped almonds.