05/08/2025
When we visited our friend south of Whangarei we came across lots of watercress in his flowing wetland area. Yummy.
Most I ate straight away and the rest was put into soup .
Watercress (latin name: Nasturtium officinale, Maori names: kōwhitiwhiti, wātakirihi)
Winter Watercress & Potato Soup (Vegan Option)
Ingredients:
1 tablespoon olive oil or butter
1 medium onion, chopped
2 cloves garlic, minced
1 medium leek (white part only), sliced (optional)
2 medium potatoes, peeled and diced
1 litre vegetable or chicken broth
2 big handfuls of fresh watercress, thick stems removed
Salt and pepper, to taste
½ teaspoon nutmeg (optional)
Splash of cream or a swirl of coconut cream (optional)
Watercress is a powerhouse when grown in clean, flowing waters.
Wild-harvested watercress from polluted water may carry parasites (like liver fluke) or pollutants.
Always ensure your watercress is:
Grown in clean, running water or organic systems.
Washed well before eating.
Lightly cooked if uncertain about raw safety.
Watercress grows naturally in slow-moving or spring-fed waterways, where it draws nutrients directly from the water and soil. But this also means:
It can absorb heavy metals (like lead, cadmium, arsenic).
It may take up nitrates, herbicides, or chemical residues from agricultural runoff.
It can carry parasites or bacteria (e.g., Fasciola hepatica, the liver fluke) if animals defecate in or near the water source.
It may concentrate pollutants like PCBs or microplastics if growing near urban/industrial areas.
This is similar to how watercress is used in phytoremediation — the process of using plants to clean polluted environments. It's a good thing for the ecosystem, but not good for your dinner plate.
So when the watercress comes from healthy waters its benefits are:
Rich in Vitamins and Antioxidants
Vitamin C – excellent for immunity, iron absorption, collagen synthesis.
Vitamin A (as beta-carotene) – supports skin, eyes, mucous membranes.
Vitamin K – essential for bone health and blood clotting.
Contains B vitamins like folate — supportive for methylation and energy metabolism.
Mineral Dense
Calcium – supports bones and teeth.
Iron – key for red blood cell production (especially useful in winter when fatigue can creep in).
Potassium – supports electrolyte balance and blood pressure regulation.
Iodine (when grown in iodine-rich waters) – supports thyroid function.
Detoxification Support (sulfur compound)
Supports Cardiovascular Health (nitrates for vasodilation)
Antimicrobial and Digestive Aid (peppery taste promotes bile flow, decongests esp. in winter)
If you have any other recipes for your watercress please let us know.
