culinary nutrition

Watercress, why eat it?

Watercress is best eaten raw.

This way it retains all of it's important phytochemicals in the most bioavailable state. When combined with balanced fatty acids it delivers higher levels of: Chlorophyll - a blood purifier
Vitamin A - which is important for vision, skin, lungs, immune system and many other body functions
Vitamin C - which is really a co-enzyme needed in all body chemistry
Sulfur compounds - essential for the health of the digestive tract, skin, hair and nails
Iodine - essential mineral for the health of endocrine system and most important in breast cancer prevention
Isothiocyanates - which are the compounds that boost the level of body's most powerful antioxidant - Glutathione.
The newest research indicates that together with iodine, these powerful phytochemical compounds are capable of fighting off cancer. These compounds are activated during chewing. So drizzle some lemon and olive oil, sea salt and freshly ground pepper and chew away!

Filet of Wild Sturgeon with Watercress Salad

6-8 Oz Fillet of Wild Sturgeon ( not easy to find, use Halibut or Wild Salmon instead )
1 Tbspn Butter or Coconut oil
1/2 tspn Smoked
Generous bunch of Watercress
1 Lemon
1/2 tspn Raw honey
1+ 1/2 Tbspn of Unrefined Sesame Oil or Extra Virgin olive oil

Preheat the broiler. Wash and dry the watercress. Make a dressing: juice half of the lemon, add honey, oil, salt and pepper into a salad bowl and whisk till well incorporated. Pat the fish dry and season on both sides with salt, pepper and paprika. Place the butter or coconut oil in a pan, heat until it bubbles and you can hear the sizzle or in the case of coconut oil when it shivers. Place the fish in skin side down. Cook on medium heat for about 2 minutes. Baste with the pan juices and put it under the broiler for an additional 2 minutes. Remove from the under the broiler, give it another baste and a squeeze of lemon. Depending on what type of fish you have and the thickness of it, cooking time may vary by few minutes. Generally insert a metal skewer into the fish for few seconds if it comes out warm it's time to eat! Toss the Watercress in a dressing, put the dish together and enjoy.

By Eli Katz / 17.09.11

Culinary Nutrition