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Watercress and Spinach Salad with Blueberries and Oranges with a Balsamic Vinaigrette

Watercress isn’t well known and I want to change that! This peppery leafy green surpasses other leafy greens in nutrition and medicinal uses.Trying new foods usually requires some bravery, even for me. I finally got up the nerve to try watercress 3 years ago and couldn’t believe I’d been so reluctant! It tastes great on its own but is even better mixed with baby greens or spinach. I use it in my salads, with egg dishes, and added to soups.

(Side note: I do not recommend using watercress in smoothies due to its peppery flavor, it’s gross.)

Health benefits of watercress

Watercress was hailed by Hippocrates, the father of modern medicine, and he would only build a hospital that was close to a river so he would have access to it for his patients. It has been used medicinally to prevent and treat gingivitis, wounds, respiratory illnesses, liver disease, and more. (1) It has more iron than spinach, more vitamin C than oranges, more calcium than milk, and is rich in 12 other nutrients including vitamins K, A, and folate and minerals manganese, zinc, and selenium. (2)

Watercress has been shown to have anti-cancer properties (3), be a powerful antioxidant (4), prevent and improve heart disease, help those with asthma (5), and is anti-microbial, anti-viral, and antipyretic (fever reducing).

So many reasons to include this amazing green into your meals on a regular basis!

My simple salad

I’m all about simplicity! For this salad, I used a heaping handful or watercress, a heaping handful of baby spinach, 1/2 naval orange, 1 small handful of blueberries, and a quick balsamic vinaigrette. Mix the greens together evenly and top with the fruit. For the dressing use 1 tablespoon extra virgin olive oil, 2 tsp balsamic vinegar, 1 tsp dijon mustard, a little garlic powder, onion powder, and a pinch of salt.

I have been known to add diced chicken or turkey to this salad or have it as a side.

Do you have a favorite dish that features watercress? Share it in the comments below!

watercress salad

Watercress Salad with Blueberries and Oranges with a Balsamic Vinegarette

Servings 1 serving

Ingredients
  

  • 1 handful watercress
  • 1 handful baby spinach
  • 1/3 cup raw blueberries (or a small handful)
  • 1/2 naval orange
  • 2 tbsp balsamic vinegarette
  • 1/2 cup cubed chicken (optional)
  • DRESSING
  • 1 tbsp extra virgin olive oil
  • 2 tsp balsamic vinegar
  • 1 tsp dijon mustard
  • garlic powder
  • onion powder
  • 1 pinch sea salt

Instructions
 

  • In a bowl, add greens and mix together.
  • Cut your orange in half, place one half in a bag and place in the fridge. Peel the other half and cut into small pieces. Add to salad.
  • Add blueberries and diced chicken if you desire.
  • In a small bowl mix together the ingredients for the dressing. Pour on top of the salad.
  • Enjoy!

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10 thoughts on “Watercress and Spinach Salad with Blueberries and Oranges with a Balsamic Vinaigrette”

  1. Watercress is so good. So peppery! In can’t recall seeing it here in Vancouver but I am going to look for it when fresh blueberries arrive.

  2. This looks delicious! I grew organic watercress last year, but didn’t end up using it because I didn’t know how. I’ll be making this salad as soon as this years crop comes up 🙂 Thanks for sharing. Cheers, Mary Jane

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Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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