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Watercress

You can eat watercress raw or cooked – it’s great in salads, sandwiches, wilted in stir fries or one-pot dishes, served raw or cooked with a roast, added to soups and more! It’s packed full of nutrients, and it is slightly bitter and a little chewy, perfect paired with creamy dressings or stirred through creamy meals or egg mayonnaise sandwiches in place of salad cress. They are a fun shape for kids to explore, too!
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Understanding Veg

Watercress is packed full of nutrients, so much so that it is thought that the ‘father of medicine’ Hippocrates used to grow watercress by his first hospital to use as treatment!

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Nutrition

Watercress is a powerhouse of nutrients but to name a few are Vitamins A and K and Potassium. Potassium helps your body regulate your heartbeat and blood pressure.

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Shopping Guide

When selecting bunches of watercress look for leaves that have a bright green colour and firm stems.

 

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Storage

To store watercress, if it’s in a bag, just pop the bag in the fridge and use within a couple of days. If you bought a bunch, you can get it to last a few extra days by popping stalks-down into a glass of water.




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Serving Suggestions

You can eat watercress raw or cooked – it’s great in salads, sandwiches, wilted in stir fries or one-pot dishes, served raw or cooked with a roast, added to soups and more!

Coming In:

March

At Its Best:

April - September

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Engage

Here are some of our favourite ways to engage kids with watercress:

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Your Food

Find your go-to meals in our family favourites section and see what veggies work best with them.

We’ve gathered together 15 of the nation’s favourite meals and given you step-by-step ways to make small improvements, helping you to make healthier dinners the easy way, and even showing you which veg work best with which recipes.
 
Find out how to add more veg to your suppers here.

Mac ‘N’ Cheese

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Sausage and Mash

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Jacket Potato with Toppings

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Lasagne

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Pasta Bake

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Roast

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Stew

Effort: 1
Complexity: 1
Cost: 1

Family Favourite

Stir Fry

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

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If You Like Watercress…Try

Does your child enjoy watercress? That’s great! Watercress is peppery and slightly chewy and soft, so why not try a similar texture and/or taste…

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Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!

The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.

The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.

But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.

Here are some of our favourite ideas:

Design a menu

Come up with a silly name or story for a dish

Help with making a meal plan and choosing veg for dinners or snacks

Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process

The Wonderful World of Veg

Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…

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