Tasty Spring Salad Recipes
With spring just around the corner it's time to celebrate not just the change in weather, but the start of British watercress season with farmers preparing to harvest this tasty peppery crop.
Grown uniquely in flowing spring water, the plant clings to the bed’s gravel base, absorbing the minerals and vitamins as the water rushes past. This traditional growing process is TSG protected so that true watercress, as the name suggests, can only be grown in water.
Watercress was found to be a powerhouse of nutrition that supports the immune system and gut health, and to contain unusually high amounts of vital antioxidants (particularly PEITC which gives watercress its distinctive peppery taste) that help to lower blood pressure, prevent depression and protect against certain cancers. Watercress is packed with over 50 vitamins and minerals, including exceptionally high levels of vitamins C, E and A, folate and calcium. It is also rich in iron (nearly twice as much as spinach) and because of the high levels of vitamin C and A it possesses, this iron is more easily absorbed than most other plant-based irons, making watercress an essential addition to any vegetarian or vegan diet.
With its remarkable health benefits, watercress is growing in popularity and back on the menu. It even has its own festival – the Alresford Watercress Festival which this year celebrates its 20th anniversary on 19 May. But wherever you are, watercress is a must for every spring menu.
Now, if that’s not something to celebrate this spring, what is? To help, The Watercress Company, the UK’s biggest grower of watercress, has developed some delicious new salad recipes perfect for bright spring days stretching into summer...
Hot Honey Salmon & Watercress Salad
Serves: 2
Prep time: 15mins
Cook time: 20mins
Ingredients
- 80g Watercress
- 2 Salmon Fillets
- 1 Lemon, quartered
- 1 Avocado, sliced
For the Hot Honey
- 50ml Honey
- 2 Garlic Cloves, halved
- 1-2 tsp chilli flakes
For the quick pickled red onions
- ½ red onion, thinly sliced
- 2tbsp vinegar – white wine or apple cider
- ½tsp salt
- 1tsp sugar
Method
- For the hot honey, warm the honey gently in a small pan. Add the garlic and chilli flakes and allow to infuse. Once fragrant and spicy, remove from the heat.
- For the red onions, in a bowl or jar with a lid, add the sliced onion. Pour over the vinegar before sprinkling in the salt and sugar. Give it a mix, or shake, to combine and let it sit while you prepare everything else.
- Brush one side of the salmon with the hot honey. Lay it coated side down in a hot pan and cook for 5-6 minutes. Brush the topside with a little more of the honey, flip and repeat.
- To assemble the salad, split the watercress between two plates. Add ½ the avocado to each plate. Top with the salmon fillets and a spoonful of the red onion. Drizzle everything with a little more of the hot honey.
- Serve with the lemons, squeezing fresh lemon juice over everything.
Blackberry & Artichoke Watercress Salad
Serves: 2
Prep time: 10mins
Ingredients
- 50g Watercress
- 60g Blackberries, halved
- 120g artichoke hearts, quartered
- 50g Feta, crumbled
Dressing
- 2tsp Honey
- 2tsp Mustard
- 1tsp Olive Oil
- ½ tsp White Wine Vinegar
- Salt & Pepper
Walnuts for garnish
Method
- To make the dressing, combine all ingredients and mix well. Season to taste with salt & pepper.
- Arrange the watercress on a plate and top with the blackberries and artichokes, crumble with the feta and drizzle with the dressing.
Watercress, Beetroot & Goat’s Cheese Salad
Serves: 1 (or 2 as a side/starter)
Prep Time: 10mins
Ingredients
- 40g watercress
- 1 or 2 beetroots, thinly sliced
- 1 apple, chopped
- 20g goats cheese, sliced
- 10g walnuts, crushed
Method
Arrange all salad ingredients on a plate before sprinkling with walnuts.
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Watercress & Asparagus Salad with Parmesan Sauce
Serves: 2 as a side
Prep time: 10mins
Cook time: 5mins
Ingredients
- 100g Asparagus tips
- 40g watercress
- Parmesan, flaked or grated
- Mixed seeds
For the dressing
- 1tsp Lemon Juice
- 1tbsp Dijon Mustard
- 1tbsp Olive Oil
- Pinch black pepper
Method
- Cook the asparagus in boiling water for a few minutes, until it is vibrant green. Remove and allow to dry and cool.
- Make the dressing by combining all ingredients and stirring.
- Arrange the salad ingredients on a plate, sprinkle with the grated cheese and mixed seeds before drizzling with the dressing.
This year celebrate spring with some healthy watercress – add to a salad, wilt into pasta, stir into stir fry, blitz in a smoothie or classic soup. British grown watercress is available from all major retailers and farm shops from May to November; an 80g bag retails for around £1.35.
• For these and other inspiring watercress recipes, visit www.watercress.co.uk or https://www.facebook.com/LoveWatercress/ or https://www.instagram.com/lovewatercress/
• To find out more about the Alresford Watercress Festival visit www.watercressfestival.org
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