DEHYDRATED ORGANIC
PRODUCTS FROM ECUADOR
WATERCRESS
WATERCRESS
HEALTH BENEFICTS
Rich in vitamins and minerals: Watercress is a good source of vitamins A, C, K, and B, as well as minerals such as iron, calcium, and magnesium.
Antioxidant: Watercress is rich in antioxidants, especially carotenoids and flavonoids, which help protect the body's cells against cell damage caused by free radicals.
Improves digestion: Watercress is rich in fiber, which helps improve digestion and regulate intestinal transit.
Lower Cholesterol: Watercress contains a compound known as oxalic acid, which may help lower LDL cholesterol (the "bad" cholesterol) in the blood.
Improves heart health: Watercress is rich in vitamin K, which helps blood clotting and bone health, as well as being beneficial for heart health.
Good for the skin: Watercress is rich in vitamin C, which helps in collagen production and maintains healthy skin.
Good for eye health: Watercress is rich in vitamin A, which is essential for eye health and the prevention of eye diseases such as retinal degeneration.
NUTRITIONAL TABLE
FORMS OF CONSUMPTION
Watercress can be consumed in different ways, some of the most common are:
In Salads: Fresh watercress can be added to salads to add a touch of flavor and texture.
Cooked: Watercress can be boiled and served as a side dish for meat or fish.
In soups and creams: Watercress can be added to soups and creams to give them a fresh and green flavor.
In juices and smoothies: Watercress can be blended with other ingredients to make healthy juices and smoothies.
In smoothies: Watercress can be combined with fruit and milk to make delicious and nutritious smoothies.
In dressings: Watercress can be crushed and mixed with oil, vinegar, and spices to make salad or vegetable dressings.
RECIPES
Chicken and Watercress Salad
Ingredients
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2 chicken breasts
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1 cup of washed and chopped watercress
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1 chopped red onion
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1 chopped green pepper
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1/4 cup of mayonnaise
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2 tablespoons of lemon juice
Cook the chicken breasts in salted water until cooked. Remove from the water and allow to cool before breaking into small pieces.
In a large bowl, combine the shredded chicken, watercress, onion, and bell pepper.
In a small bowl, mix the mayonnaise, lemon juice, salt, and pepper.
Add the mayonnaise mixture to the bowl with the vegetables and chicken and mix well. Serve cold and enjoy!
Turkey and Cress Wrap
Ingredients
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4 slices of turkey
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1 cup of washed and chopped watercress
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1/2 chopped onion
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1/4 cup of mayonnaise
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2 tablespoons of lemon juice
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4 flour tortillas
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Salt and pepper to taste
Heat a skillet over medium-high heat and cook the turkey slices until cooked. Remove from heat and allow to cool before breaking into small pieces.
In a large bowl, combine the shredded turkey, watercress, onion, mayonnaise, lemon juice, salt, and pepper.
Heat the flour tortillas in a skillet or in the microwave for a few seconds, until hot and pliable.
Put a portion of the turkey and watercress mixture in the center of each tortilla and roll to form a wrap.
Heat the wraps in a skillet over medium heat until golden brown and crisp on both sides. Serve hot and enjoy!
Baked Fish with Cress
Ingredients
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4 fish fillets (tilapia, salmon, etc.)
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1 cup of washed and chopped watercress
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2 garlic cloves, minced
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1/4 cup lemon juice
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2 tablespoons of olive oil
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Salt and pepper to taste
Preheat oven to 375 degrees F (190 degrees C).
Place the fish fillets on a baking sheet.
Mix the watercress, garlic, lemon juice, olive oil, salt, and pepper in a bowl.
Pour the mixture over the fish fillets, making sure to cover them completely.
Bake for 15-20 minutes, or until the fish is cooked and the cress is lightly golden. Serve hot and enjoy!
Stir-fried Pork with Cress
Beef with Watercress and Soy Sauce
Ingredients
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1 pound of lean pork slices
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1 cup of washed and chopped watercress
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1/2 chopped red pepper
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2 garlic cloves, minced
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2 tablespoons of olive oil
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1/4 cup of chicken broth
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1 tablespoon grated ginger
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Salt and pepper to taste
Cut the pork slices into thin strips.
Heat the oil in a skillet over medium-high heat. Add the pork and sauté until cooked and golden. Remove from the pan and reserve.
In the same pan, add the garlic, bell pepper, and grated ginger. Sauté for a few minutes until soft.
Add the watercress, chicken broth, salt and pepper to the pan. Mix well and cook for a few minutes until the cress is cooked but still crisp.
Add the cooked pork back to the pan and mix well with the vegetables. Serve hot and enjoy!
Ingredients
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1 pound of beef (churrasco, tenderloin, etc.)
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1 cup of washed and chopped watercress
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2 garlic cloves, minced
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2 tablespoons of olive oil
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2 tablespoons of soy sauce
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2 tablespoons of rice wine or red wine
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1 tablespoon grated ginger
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Salt and pepper to taste
Cut the beef into thin strips.
In a bowl mix the soy sauce, rice wine, grated ginger, garlic and a little salt and pepper. Dip the meat strips in the mixture and leave to marinate for 30 minutes.
Heat the oil in a skillet over medium-high heat. Add the marinated meat and cook until cooked to your liking. Remove from the pan and reserve.
In the same skillet, add the watercress and cook for a few minutes until cooked but still crisp.
Add the cooked meat back to the pan and mix well with the vegetables. Serve hot and enjoy!
Watercress and Cheese Omelette
Ingredients:
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1 cup of washed and chopped watercress
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2 eggs
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1/4 cup of milk
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1/2 cup grated cheese (cheddar or mozzarella)
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1/4 chopped onion
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1 garlic clove, minced
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2 tablespoons of olive oil
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Salt and pepper to taste
In a bowl, beat the eggs with the milk, grated cheese, onion, garlic, salt and pepper.
Heat the oil in a skillet over medium heat. Add the watercress and cook for a few minutes until cooked but still crisp.
Add the egg mixture to the pan and mix well with the cress.
Lower the heat and cook over medium-low heat for a few minutes, or until the tortilla is cooked and golden on both sides. Serve hot and enjoy!
Steamed Watercress with Lemon Vinaigrette
Ingredients:
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1 cup of washed and chopped watercress
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2 tablespoons of lemon juice
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1 tablespoon Dijon mustard
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2 tablespoons of olive oil
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Salt and pepper to taste
Place the cress in a steamer and cook for a few minutes until cooked but still crisp.
In a small bowl, mix the lemon juice, Dijon mustard, olive oil, salt, and pepper.
Serve the steamed watercress with the lemon vinaigrette on top. Enjoy!