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Watercress is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Folate, Pantothenic Acid and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.
Watercress has long been used for sore throats and stuffy noses, but recent research suggests that it may have a much more vital use: supporting healthy throat and lungs in smokers. Diets that include watercress may help to inhibit the formation of 4- (methylnitrosamino)-1-(3-pyridyl-1-butanone), or NNK. This chemical is a carcinogen present in tobacco that most likely contributes to the etiology of lung cancer, as well as of mouth and throat cancers. One thing you must know to use watercress in your prevention diet is that the herb only releases the compounds that counteract the carcinogenic chemicals in tobacco smoke if the watercress is chewed. Taking a watercress capsule will not have the desired effect.
Precautions
The safety of watercress during pregnancy and for children under 4 has not been established. Do not use watercress if you have peptic or duodenal ulcers or if you have nephritis.
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Sauteed Watercress Recipe:
2 large garlic cloves, minced
3 tablespoons olive oil
6 bunches of watercress, coarse stems discarded and the watercress rinsed but not spun dry (about 16 cups)
In a large heavy skillet saute the garlic in the oil over moderately high heat for 30 seconds, or until it is fragrant, add the watercress, and stir the mixture until it is combined well. Saute the watercress, covered, for 2 to 3 minutes, or until it is just wilted, and season it with salt and pepper.
Tuna And Watercress Salad Recipe:
1/3 cup extra-virgin olive oil
1 tablespoon Asian sesame oil
1 tablespoon soy sauce
6 tablespoons rice vinegar (not seasoned)
2 tablespoons minced peeled ginger
2 tablespoons coriander seeds, coarsely crushed
2 tablespoons white peppercorns, coarsely crushed
1 tablespoon kosher salt
1 tablespoon vegetable oil
1 (1-pound) sushi-grade tuna steak (about 2 inches thick)
1 pound jicama, peeled
2 bunches watercress (10 ounces), tough stems discarded
2 scallions, very thinly sliced
Prepare grill for direct-heat cooking over hot charcoal (high heat for gas); see Grilling Procedure .
Whisk together olive oil, sesame oil, soy sauce, vinegar, and ginger.
Combine coriander seeds, white peppercorns, and kosher salt in a small bowl.
Rub vegetable oil all over tuna, then coat with spice mixture, pressing gently to help it adhere.
Oil grill rack, then grill tuna, covered only if using a gas grill, turning onto all sides, until seared on all sides but still very rare inside, 6 to 8 minutes total. Transfer tuna to a cutting board and cut across the grain into 8 slices.
Julienne jicama using an adjustable-blade slicer fitted with 1/8-inch julienne attachment or using a knife.
Toss watercress and jicama with enough dressing to coat, then season with salt and pepper.
Serve tuna over salad, sprinkled with scallions. Serve remaining dressing on the side.
Cooks notes:
•The tuna in this recipe will not be fully cooked.
•Tuna can be cooked in a lightly oiled hot grill pan over medium-high heat.
•Tuna can be grilled 1 day ahead and chilled (covered once cool).
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