I know many resolutions for the new year are to get fitter and be healthier. What kind of New Years resolution did you come up with? Well instead of resolutions and radical changes, how about something more playful? Here’s a New Years challenge for you: Instead of cutting out things in your daily diet and feeling deprived, start with adding nutritiously dense foods! I am challenging you to incorporate more greens into your diet, and here is a great way to start, if you are not quite ready yet to steam or saute kale, collard greens or water cress.
Watercress, a leafy green native to Europe, has edible leaves and stems, but I find that I do not enjoy the stems as much as I could. I tried it as salad, addition to soups, but those crunchy stems I just can’t get used to. So…. besides puréed soups, what to do? In comes my blender and the Green Power Omelet !
Oh yeah, it’s wicked green, (trust me, you can’t really tell from the picture) and the odd thing in there, you ask? I added some ‘free form’ meatballs from a jalapeño chicken sausage for extra flavor
Some of the ‘goodness in watercress:
- Fresh cress has more concentration of ascorbic acid (vitamin C) than some fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
- It is one of the excellent vegetable sources for vitamin-K
; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.
- Cress is also excellent source of vitamin-A
and flavonoids anti-oxidants like ß carotene
, lutein and zeaxanthin.
- It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
- It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.
Watercress (Nasturtium officianale), fresh,
raw leaves, Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 11 kcal | <1% |
| Carbohydrates | 1.29 g | 1% |
| Protein | 2.30 g | 4% |
| Total Fat | 0.10 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.5 g | 1% |
| Vitamins | ||
| Folates | 9 mcg | 2% |
| Niacin | 0.200 mg | 1% |
| Pantothenic acid | 0.310 mg | 6% |
| Pyridoxine | 0.129 mg | 10% |
| Riboflavin | 0.120 mg | 9% |
| Thiamin | 0.090 mg | 7.5% |
| Vitamin A | 3191 IU | 106% |
| Vitamin C | 43 mg | 72% |
| Vitamin E | 1.0 mg | 7% |
| Vitamin K | 250 mcg | 208% |
| Electrolytes | ||
| Sodium | 41 mg | 3% |
| Potassium | 330 mg | 7% |
| Minerals | ||
| Calcium | 120 mg | 12% |
| Copper | 0.077 mg | 8.5% |
| Iron | 0.20 mg | 2.5% |
| Magnesium | 21 mg | 5% |
| Manganese | 0.244 mg | 11% |
| Phosphorus | 60 mg | 8% |
| Selenium | 0.9 mcg | 1.5% |
| Zinc | 0.11 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 1914 mcg | — |
| Carotene-α | 0 mcg | — |
| Lutein-zeaxanthin | 5767 mcg | — |
Now that I bored you all with just how good it is for you, on to the recipe! (Be warned the color is unreal, it looks like you put food coloring in there when you’re done!)
Ingredients
- 3 egg whites + 1 egg (or 5 egg whites)
- 1 good handful fresh watercress
Directions
- Add the watercress to blender, add eggs, pulse until combined and the greens have been emulsified (You may have to push the watercress down as necessary with a spatula so it can get chopped up before it will all blend)
- Heat a skillet over medium, add a tsp coconut oil (or oil of choice), swirl to coat the pan then add the green goodness from your blender
- Cover and cook until firm.
- Enjoy and feel good about your self for all the greens you already ate 🙂
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