This watercress salad is quick, delicious, and packed with powerful nutrients that will support your body with healing nutrients. The best part? It's easy to make, requiring just a handful of fresh, vibrant ingredients that come together in minutes.
Eating healthy doesn't have to be complicated. You don't need hours in the kitchen or a long list of ingredients to create something that truly nourishes your body.
I love eating salads, and this year, I've made them my first go-to meal. Salads make me feel light yet very energetic. This is due to the enzymes and the fact that raw vegetables and fruits are easy to digest!
I've found that raw foods, at least for me and the women I've coached, help reduce inflammation and speed up healing because of the enzymes and living nutrients that fuel the cells with raw materials.
In this watercress salad, every bite is packed with crunchy, creamy, tangy, and herby goodness, making healthy eating something you look forward to. More importantly, every ingredient has been carefully chosen to help nourish and support your body.
I believe in whole, nutrient-dense food that fuels your body and allows you to feel your best. This salad delivers vitamins, minerals, antioxidants, and other phytochemicals that help protect your cells and keep inflammation in check.
Health benefits of watercress salad
Watercress is one of the most nutrient-dense leafy greens, packed with compounds that support overall well-being. Adding watercress to your meals can help reduce inflammation, strengthen your immune system, and support heart health. Some of the key benefits of watercress salad include:
- Anti-inflammatory properties – Rich in antioxidants that help combat oxidative stress and lower inflammation in the body.
- Supports bone health – High in vitamin K, which is crucial in bone mineralization and strength.
- Boosts immune function – Packed with vitamin C, which enhances immune defense and aids in collagen production.
- Aids digestion and detoxification – Contains glucosinolates that promote liver detoxification and gut health.
- Protects cardiovascular health – Provides nitrates that may help lower blood pressure and improve circulation.
Watercress: The nutrient powerhouse
Watercress is a true superfood, and if it's not in your diet yet, it should be! It's loaded with:
- Vitamin K (for strong bones and healthy blood clotting)
- Vitamin C (to boost your immune system and fight inflammation)
- Beta-carotene (great for eye health and glowing skin)
- Glucosinolates (natural compounds that help detoxify your body and may reduce cancer risk)
Watercress's slightly peppery, bitter taste adds complexity to this salad. That bitterness comes from its rich content of glucosinolates, powerful plant compounds that support detoxification.
How to choose the best watercress
When shopping for watercress, look for:
- Bright green leaves – Avoid yellowing or wilted ones.
- Crisp, fresh stems – They should not be slimy or too soft.
- Minimal moisture – Too much water in the packaging can lead to spoilage.
Store watercress in the fridge wrapped in a damp paper towel to keep it fresh.
Watercress Substitutes
If you can't find watercress, swap it out with:
- Arugula – Has a similar peppery bite and is rich in vitamin K.
- Spinach – A milder option packed with iron, folate, and vitamin C.
- Kale – A fiber-packed powerhouse loaded with vitamin A and calcium.
- Microgreens – Tiny but full of antioxidants and essential nutrients.
- Mustard greens – A bold alternative with a similar nutritional profile.
No matter your choice, you'll still get a salad packed with nutrients.
Carrot: The vision-boosting superfood
Carrots add a beautiful crunch and natural sweetness to this salad while delivering a powerful dose of nutrients. They are packed with:
- Beta-carotene (converted into vitamin A, essential for eye health and immune support)
- Antioxidants (help fight oxidative stress and inflammation)
- Fiber (supports digestion and gut health)
- Vitamin K (important for bone health and proper blood clotting)
Adding carrots to your watercress salad enhances its texture and provides an extra layer of nutrition, making every bite more satisfying.
Avocado: The healthy fat champion
Avocados add creamy richness and are an excellent source of:
- Monounsaturated fats (for heart and brain health)
- Folate (essential for cell repair and growth)
- Lutein and zeaxanthin (key for eye health)
- Potassium (essential for muscle function and blood pressure regulation)
Healthy fats also help your body absorb fat-soluble vitamins, making avocado a perfect addition to this salad.
Sauerkraut: The gut health booster
Fermented foods like sauerkraut are potent allies for gut health. These beneficial bacteria:
- Support digestion and balance gut flora
- Boost immunity with vitamin C
- Contains glucosinolates, which support your body's natural detox pathways.
A healthy gut means better digestion, improved mood, and reduced inflammation, key factors in overall well-being.
Apple: Nature's sweet antioxidant
Crisp and naturally sweet apples bring a refreshing contrast to this salad. The apple provides:
- Quercetin (a powerful antioxidant with anti-inflammatory benefits)
- Pectin (a fiber that supports digestion and lowers cholesterol)
- Vitamin C (for a strong immune system and healthy skin)
- Polyphenols (which help reduce the risk of heart disease)
Parsley: more than just a garnish
Parsley does more than add color—it's a powerhouse ingredient that's high in:
- Vitamin K (for bone health)
- Myricetin (a flavonoid that may help regulate blood sugar)
- Chlorophyll (a natural detoxifier that supports liver function)
- Apigenin (a compound that may support brain health and reduce inflammation)
Lemon: The detoxifier
Lemon juice brings brightness to the salad while providing the following:
- Vitamin C (to strengthen your immune system and support collagen production)
- Citrus flavonoids (which have anti-inflammatory properties)
- Alkalizing effects (to help balance your body's pH levels)
Olive oil: The anti-inflammatory superstar
Olive oil isn't just a delicious dressing; it's a source of health benefits:
- Oleic acid (a heart-healthy monounsaturated fat that reduces inflammation)
- Polyphenols (antioxidants that protect against oxidative stress)
- Vitamin E (a vital antioxidant for skin and immune health)
The healthy fats in olive oil also help you absorb the fat-soluble vitamins in this salad. The best is to get cold-pressed olive oil whenever possible. If you can't get olive oil, choose a healthy oil that isn't highly processed or use a sauce.
Why you'll love this salad
- Quick and Easy – A few ingredients that require simple chopping and mixing.
- Rich in nutrients – Every bite fuels your body with essential vitamins, minerals, and antioxidants.
- Great for your gut – Sauerkraut's probiotics help support digestion and immunity.
- Supports heart health – Avocado and olive oil deliver healthy fats to nourish your heart.
- Naturally refreshing – Crisp apple, fresh parsley, and zesty lemon make it vibrant and delicious.
- Customizable – Add grilled chicken, chickpeas, or nuts to make it a complete meal.
Your body deserves foods that will heal, repair, and energize it. This salad fills those missions. Whether you're enjoying it for lunch or as a side, you'll fuel yourself with real, wholesome food. Try it today and experience just how powerful nutrient-dense eating can be!
You've the power to heal, Githu
Discover more delicious salads
- You'll love this watermelon with pumpkin flowers
- The most delicious black lentil salad
- Fantastic arugula platter
- Quick pan-seared romaine salad
PS/FOODHEAL protocol
I understand how exhausting it can be to wake up feeling drained, battling inflammation, and struggling to find a way to feel like yourself again. Through the FoodHeal Protocol, I guide women on a healing journey, helping them nourish their bodies, reduce fatigue, and regain energy with simple, sustainable nutrition and lifestyle changes. You don’t have to navigate this alone—I'm here to support you every step of the way. Learn more
📖 Recipe
Irresistible watercress salad
Equipment
- Cutting board
- kitchen knife
- Salad spoons
Ingredients
- a bunch of watercress
- 1 medium carrot
- 3 tablespoon sauerkraut or any other fermented veggies
- 1 medium apple
- 1 medium avocado
- a handful of parsley or fresh herb of choice
- ½ a lemon for the juice
- a pinch of sea salt
- 1 tablespoon cold-pressed olive oil/healthy oil
Instructions
- Clean all the greens and fruits. Make sure to thoroughly clean the watercress as it can contain small organisms.
- Hold the watercress bunch and cut off the stems. You need leaves with small stems. The big stems are very bitter.
- Place the watercress leaves in a salad bowl.
- Using a vegetable peeler, get the carrot ribbons and add these to the watercress
- Dice the fruits and parsley, then add them to the bowl.
- Put the sauerkraut in the bowl. Squeeze the lemon all over the ingredients in the salad bowl.
- Sprinkle the salt and add the oil.
- Using salad spoons, gently combine the ingredients to make a delicious salad.
- Serve immediately. Enjoy
- Read the post for more details. Thank you for pinning and sharing this recipe
Notes
- I like eating my salads immediately to minimize the loss of nutrients like vitamin C and some antioxidants. However, you can prepare this salad some hours ahead.
- If left for more than a day, this salad will be soggy. Ideally, if you want to prep this salad, clean the watercress in advance and store it well (see the post).
- Apples and avocados oxidize very fast, so we're using lemon juice to slow that oxidation. I don't recommend keeping this salad for more than a day.
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