This Easy Watercress and Orange Salad is the perfect spring salad. As well as being refreshing, light and tasty, it can also help you with hay fever!
Watercress contains quercetin which is a flavonoid found in fruits and vegetables. Quercetin has natural anti-inflammatory and anti-histamine benefits which can help relieve hay fever symptoms.
In fact, watercress is a powerhouse of nutrients. It has good levels of vitamin C higher than oranges, vitamin E, calcium, folate and iron. Definitely one leafy green to add to your plate this spring!
Easy Watercress and Orange Salad
1 bunch watercress
1 medium Lebanese cucumber sliced into thin rounds
100g dry roasted and chopped walnuts (optional)
Juice of 2 limes
Reserved juice from cutting oranges
2 tsp castor sugar
2 tsp Thai fish sauce (can replace with salt to taste)
½ cup extra virgin olive oil
Wash and dry watercress, removing any thick stems from the ends and break up bunch into bite size pieces.
With a sharp knife, peel orange skin removing bitter white pith, then working over a bowl, cut between the orange membrane to release orange into segments. Save any juice for the dressing.
Prepare dressing by whisking all in ingredients together in a small bowl.
Assemble salad by placing watercress, oranges, cucumber, and walnuts in a bowl pour over dressing and toss lightly before serving with grilled chicken, fish, or beef.
If you don’t like walnuts, use chopped macadamias, slivered almonds or omit nuts completely.
Other additions: chopped avocado, finely sliced radish and chopped cooked beetroot are all delicious!
Let me know if you make this recipe and what you think! Tag me on socials @dianarobsonnaturopathy