- The article encourages broadening the reader’s choice of greens beyond the commonly consumed spinach and kale, suggesting watercress and dandelions as nutrient-rich alternatives.
- Watercress, a cruciferous vegetable like kale and broccoli, offers a spicy flavor similar to arugula and is high in antioxidants and vitamins A, C, K, and others, making it a worthy addition to salads and other dishes.
- The piece also provides a straightforward recipe to prepare a watercress salad rich in nutrients and flavor.
- Dandelion greens, although carrying a bitter taste, are rich in vitamins A, K, calcium, and iron and can be used in saute dishes. Pairing these greens with cheese can help create a more appealing flavor profile.
- The reader is offered a recipe for a simple dandelion sauté, suggesting it as a nutritious side dish.
It’s time to extend your green food horizon beyond the widespread spinach and kale. Adding uniqueness to your dishes not only with flavour but also with health benefits, it’s high time you start considering watercress and dandelions. The following recipes, packed with nutrients and flavour, will transition easily from your refrigerator to your dinner table.
Watercress, similar to kale and broccoli, is a member of the nutrient-rich cruciferous family. The spicy kick in its taste, akin to arugula, will definitely make it your favourite if you are a hot food aficionado. Not only does it make an excellent lettuce substitute in salads, it is also a nutrition powerhouse of antioxidants filled with vitamins such as A, C, K among others.
Streamlined Watercress Salad
- 2 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic salt
- 1 tablespoon balsamic vinegar
- 8 ounces watercress, rinsed, patted dry and if required trimmed
Mix olive oil, mustard and garlic salt in a large bowl. Pour in the vinegar and then whisk again. Add the watercress, mix thoroughly and serve.
In addition to cress, dandelion greens are a mineral treasure trove, providing important nutrients like vitamins A and K, as well as calcium and iron. Thorough cleaning is crucial, ensuring that all crevices and corners are rinsed. The bitter taste of dandelions is complemented with the addition of cheese in this recipe, creating a subtler palate experience.
Simple Dandelion Saute
- 1 tablespoon olive oil
- 1 pound dandelion greens, washed, trimmed, and dried
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup crumbled feta cheese
Heat the oil in a large skillet over medium heat. Add and mix the greens in oil. Sprinkle with salt, pepper, add feta and then cover the skillet. Reduce the heat to low and wait for a minute for the cheese to melt. Serve immediately.
Servings: 4 side dishes
For an in-depth guide to leafy greens, their purchase, preparation and cooking, visit One Green Planet’s Ultimate Guide to Leafy Greens.