simple and easy Watercress, Avocado, and Oranges Salad

If you are not familiar with watercress this simple and easy watercress, avocado and oranges salad is a must-try! In this recipe the peppery flavor pairs great with the citrus and sweet oranges and the creaminess of avocado. All you need to know is that watercress highly nutritious.

watercress

A lot of people are not familiar with watercress. The peppery flavor of watercress (more concentrated in the stems) resembles arugula, mustard greens, and radish. And it can be eaten raw or cooked. Save the stems to make pesto, add to soups and sauces.

Here are some suggestions:

salads: it pairs great with other greens (lettuce, spinach, mixed greens)
sandwiches, wraps, and flatbreads
sauces
casseroles
soups
pastas and pasta sauce
pesto
smoothies

health benefits of watercress

This dark leafy green is packed with nutrients and health benefits.

Lower blood pressure: rich in minerals calcium, magnesium, and potassium
Healthy bones: high in vitamin K, and only 1 cup of watercress contains the minimum daily requirement.
Beneficial to diabetics: antioxidant alpha-lipoic acid compound present in watercress lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in people with diabetes.
High in nitrates: just like beets, watercress contains a very high level of dietary nitrate, which helps lowering blood pressure, enhance athletic performance, cognition function, and strengthens the metabolism.

nutrition facts

One cup of raw watercress (35 grams) contains:

Macronutrients

Protein: 0.782 g
Fat: 0.034 g
Carbohydrate: 0.439 g
Fiber 0.17 g
Calories: 4

Micronutrients

vitamins K, C, and A
calcium
manganese
potassium
vitamin E
thiamin
riboflavin
vitamin B-6
magnesium
phosphorus

simple and easy Watercress, Avocado, and Oranges Salad

Watercress, Avocado, and Oranges Salad

Servings 4 servings

Ingredients

2 bunches watercress
2 avocados sliced
1/4 red onion about 1/4 cup, thinly sliced
1/4 cup orange juice
Juice of 1 lime
1 tablespoon maple syrup
2 teaspoons Dijon mustard
1/2 teaspoon sea salt
freshly ground pepper to taste
3 tablespoons extra-virgin olive oil
2 oranges segmented
1/2 cup toasted hazelnuts or any other nut

Instructions

In a small bowl add the orange and lime juices, maple syrup, mustard, salt, and pepper. Slowly, whisk in the olive oil. Reserve.
In a large bowl toss the watercress, sliced onions orange, and sliced avocados, with enough dressing to coat. Toss gently so not to smash the avocado. Season to taste.
Transfer to a serving plate or bowl. Top with the toasted nuts.