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Watercress Soup

1 onion
2 pints stock
2 potatoes
2 bags watercress

Delicious served hot or cold. Sweat a chopped onion in a small amount of stock, then add 2 diced potatoes, seasoning and another 2 pints of stock. Bring to the boil and simmer until the potatoes are soft. Throw in 2 bags of watercress and stir for 3 minutes. Take off the heat and liquidize


1 large onion
2 large floury potatoes
1 oz butter
3 bunches of watercress
1 pints chicken stock
Salt and pepper (pepper corns work well)
Slurp of single cream

Chop onion and cube potatoes.

Melt butter in a saucepan, add onions and potatoes and turn till coated in butter. Sweat gently for 5 minutes.

Add chicken stock to pan, and boil gently until tender

Chop watercress, reserving some whole leaves for garnish if required. Add to saucepan, bringing back to boil and simmering for a minute or two.

Blend. Return to pan and reheat, checking seasoning. Stir in the single cream and serve hot or cold.


The benefits of eating watercress are well known and we've
also added peas to this healthy soup for extra nutritional value, Lisa swears by this healthy, low-fat soup.
Serves 4


1 tbsp olive oil
2 leeks, trimmed, sliced and welI rinsed
400g/140z frozen peas
600ml/lpt vegetable stock
1 sprig of fresh mint
1 x 1 00g pack ready-prepared watercress
15Om1/1/4pt semi-skimmed milk
Extra watercress sprigs to serve
Heat the oil in a large pan. Add the leeks and saute for 3 minutes or until soft but not coloured.
Stir in the frozen peas and stock then bring slowly to the boil. Cover and simmer for 5 minutes,
or until the peas are tender. then stir in the watercress and simmer for 2 minutes more.
Transfer to a blender. add the milk and whizz until just smooth (or longer if you prefer a smoother
soup). Return to the pan and reheat gently before serving in warm bowls, topped with a sprig or two of watercress.

Nutrient And Vitamin

1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them "health food in a can." They are high in omega-3's, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9. Turmeric: The "superstar of spices," it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don't spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

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