Warm Potato & Watercress Salad
This recipe is so simple to throw together giving an explosion of taste in the mouth with the peppery watercress and fresh tomatoes contrasting with the smoky potatoes. The mustardy dressing and optional cheese topping brings another dimension.
WARM POTATO & WATERCRESS SALAD
Equipment
- Scales
- Sharp knives
- chopping board or use a flat plate
- Measuring Spoons
- Large lidded pan if you don't have a lid, use foil to cover
- Small bowl to mix the dressing
- Grater/peeler
Ingredients
Salad
- 1 tbsps oil
- 1 red onion cut into small wedges
- 700 g potaoes cut into thick slices, no need to peel
- 200 g cherry tomatoes, halved or chop up larger tomatoes
- 2 tsp smoked paprika
- large handful watercress you can also use rocket or spinach
Optional
- 25 g extra mature cheese or parmesan shaved with a peeler or grated
Dressing
- 4 tbsp unrefined rapeseed/olive oil
- 2 tbsp cider/white wine vinegar
- 1 tbsp wholegrain mustard you can also use Dijon or other smooth mustard
- 2 tsp honey or maple syrup if vegan
Instructions
- Wash, prepare, and chop all of the ingredients.
- Add the oil and paprika to a large lidded shallow pan and heat. Add the potatoes and onion. Stir to coat them in the paprika flavoured oil, add a splash of water, then cover and cook lowering the heat to medium. If you don’t have a lid, just cover with foil. Cook for 10 mins checking regularly that it does not stick, adding another splash of water if necessary until the veg is just fork tender.
- Add the tomatoes and stir, then recover until starting to soften. Gently stir in the watercress then remove from the heat.
- Add the dressing ingredients in a small bowl, whisking together then pour in the pan. Gently stir to mix trying to avoid breaking down the potatoes then serve topped with the cheese.
Notes
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Nutritional Benefits:
Watercress is a powerhouse of nutrients providing good amounts of vitamin A, C (immunity and wound healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.
It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Potatoes cannot be counted as one of your 5 a day but are high in vitamin B6 and C as well as an energy giving carbohydrate food.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.
Onions of all types contain vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, and may reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).