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Watercress Salad with Lemon Vinaigrette Recipe

Maria Steinhauer

Watercress Salad with Lemon Vinaigrette

May is Women’s Health Month – an important time, since women often put the needs of others before their own. It is important for women to prioritize our own health needs. By eating the right foods, we can keep our bodies healthy and strong. To boost overall wellness and colon health, try this Watercress Salad. It is easy to make, flavorful, and full of vitamins and minerals.

Watercress is a leafy green with a nice peppery flavor. It provides more calcium than whole milk, and calcium helps prevent colon cancer. Studies show calcium can protect those at high risk from developing colon polyps (growths) which can lead to colorectal cancer. The American Cancer Society recommends that most adults get 1,000 mg of calcium daily and that adults 50 and older take 1,200 mg daily. They also stress that calcium should come mainly from your food, so watercress is a great way to get this mineral!

Watercress also contains about as much vitamin C and even more vitamin A as an orange – so both watercress and oranges have been added to this salad recipe to put it over the top in cancer fighting power! Studies show that these antioxidants help prevent colon cancer by protecting cells from free-radical damage. Additionally, watercress contains folate (B9), and high amounts of this mineral is also associated with a lower risk of colon cancer.

So women, keep doing a great job loving your family and friends, but don’t forget to pay attention to your own health and well-being in the process! Take time to care for yourself and eat well so that you can enjoy a long life with those you love.

Watercress Salad Ingredients (serves 2):

  • 8 ounces watercress, long stems removed
  • ½ cup mandarin orange wedges, cut in half
  • 2 tablespoons thinly sliced red onion
  • 1 tablespoon pine nuts

Lemon Vinaigrette Dressing:

5 teaspoons olive oil
½ teaspoon red wine vinegar
¼ teaspoon dijon mustard
2 ½ teaspoons lemon juice
¾ teaspoon lemon zest, finely grated
⅛ teaspoon garlic powder
⅛ teaspoon sea salt 
⅛ teaspoon ground pepper 


  1. Combine oil, vinegar, mustard, lemon juice, lemon zest, garlic powder, sea salt and pepper in a small bowl.
  2. Divide watercress into two bowls, add oranges, red onions and pine nuts. Pour lemon vinaigrette dressing over salads and serve.

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