Watercress: The Superfood, The Cure of Cures...

W A T E R C R E S S

Watercress, the semi-aquatic plant and member of the Brassica family, has been around for centuries. It was a favourite of the father of medicine, Greek physician Hippocrates and commonly used as #brain food, a #hair tonic and aphrodisiac by the Romans.

This is no accident, for the ‘cure of cures’ and #powerhouse of #goodness is packed full of vital #nutrients such as #folicacid, #iron, #calcium and #iodine, #vitamins and #beta-carotene.

Digestive Functions:

Watercress can help balance the flora in your gut, aid nutrient absorption and improve your digestive functions thanks to its fibre content and enzymes found in chlorophyll.

Healthy Bones and Teeth:

Packing more #calcium than milk and plentiful in #magnesium, #manganese and vitamins K and A, watercress helps keep your #teeth and #bones strong and healthy, safeguarding against brittle bones and #osteoporosis.

Skin:

A key player in the fight against wrinkles and fine lines, it contains more vitamin C than an orange. The powerful antioxidants it contains help combat free radicals and protect against harmful rays from the sun.

Disease Fighting:

Watercress has significant levels of glucosinolate- compounds which may help to increase our cells’ defences against carcinogens and inhibit cancers.

Energy and Metabolism:

Watercress packs in more #folate than a #banana and more iron than #spinach which together with magnesium and vitamin B1 helps the body release the energy in food. Furthermore, the naturally occurring iodine can help regulate the thyroid and your metabolic rate.

We love adding watercress to #salads, sandwiches, #smoothies and #soups. It’s #clean, #lean and green and if you’re a #superfood #junkie this is one mean, green machine you’d be crazy to miss out on! #allabouthekale #raw #vegan

Watercress, the semi-aquatic plant and member of the Brassica family, has been around for centuries. It was a favourite of the father of medicine, Greek physician Hippocrates and commonly used as #brain food, a #hair tonic and aphrodisiac by the Romans. This is no accident, for the ‘cure of cures’ and #powerhouse of #goodness is packed full of vital #nutrients such as #folicacid, #iron, #calcium and #iodine, #vitamins and #beta-carotene, Digestive Functions: Watercress can help balance the flora in your gut, aid nutrient absorption and improve your digestive functions thanks to its fibre content and enzymes found in chlorophyll. Healthy Bones and Teeth: Packing more #calcium than milk and plentiful in #magnesium, #manganese and vitamins K and A, watercress helps keep your #teeth and #bones strong and healthy, safeguarding against brittle bones and #osteoporosis. Skin: A key player in the fight against wrinkles and fine lines, it contains more vitamin C than an orange. The powerful antioxidants it contains help combat free radicals and protect against harmful rays from the sun. Disease Fighting: Watercress has significant levels of glucosinolate- compounds which may help to increase our cells’ defences against carcinogens and inhibit cancers. Energy and Metabolism: Watercress packs in more #folate than a #banana and more iron than #spinach which together with magnesium and vitamin B1 helps the body release the energy in food. Furthermore, the naturally occurring iodine can help regulate the thyroid and your metabolic rate. We love adding watercress to #salads, sandwiches, #smoothies and #soups. It’s #clean, #lean and green and if you’re a #superfood #junkie this is one mean, green machine you’d be crazy to miss out on! #allabouthekale #raw #vegan

A photo posted by All About The Kale (@allaboutthekale) on Aug 26, 2015 at 8:18am PDT

Roast Tomato and Goats Cheese Tart

Roast Tomato and Goats Cheese Tart

This is a great, lighter alternative to a stodgy quiche, and it is WONDERFUL for a summer evening picnic. It's a really versatile dish- you can substitute the dairy for dairy-free alternatives, try avocado or different cheeses such as gorgonzola or dolcelatte, the pastry can be made with any flour combination and ratio and it tastes just as delicious if layering courgette or aubergine. Use your imagination! (as I did for this version, which was made with minimal ingredients the day before the weekly shop!)

Ingredients

Pastry

250g flour (I used a combination of 150g spelt, 50g rye and 50g polenta)

1 egg (beaten)

100g butter (cold and cut into cubed. Feel free to use a butter substitute of your choice)

Filling

1 tbsp Dijon mustard

1 medium red onion (finely chopped)

2 garlic cloves (finely chopped)

6 large tomatoes (sliced)

1 red pepper (sliced)

50g pinenuts

Generous handful fresh spinach (rinsed)

Goats Cheese (we used Capricorn Goats Cheese from Somerset)

Method

Rub the cold butter into the flour until it looks like breadcrumbs.

Using a round tipped knife, cut the beaten egg into the flour and butter mixture until it forms a dough.

Very lightly and very quickly smooth the dough into a ball, wrap, and refrigerate for 30 minutes.

In the meantime, sautee the onion and garlic in a shallow frying pan with a drizzle of olive or coconut oil and wilt the spinach in a pan draining any excess water.

Roll out the pastry on a floured work surface and line a 20cm flan tin.

Spread a 1 tablespoon of Dijon mustard over the base and top with the onion and garlic and then the wilted spinach leaves.

Slice the goats cheese around 0.5-1cm thick and place a single layer on top of the spinach.

Lay slices of tomato and pepper in a circular fashion around the tart.

Drizzle with olive oil, season, and bake in the oven at 190c for 40 minutes – until the pastry is golden and the vegetables are roasted.

Leave to cool, sprinkle with lightly toasted pinenuts and enjoy!

Supermarkets are selling Cauliflower Rice & Courgetti !!!

Finally it seems supermarkets are listening to what people want healthier, cleaner food!
Check it out @tesco now sells #Courgetti and #Cauliflower #Rice in these neat containers perfect for #health conscious folk with busy lifestyles or for anyone who hasn't got a #spiralizer.

High five Tesco!✋

GROW YOUR OWN COMP

Here at @allaboutthekale we ♡ watching our #herbs #spices and #vegetables grow.
Why not have a go at growing your own this summer!?

We would love to see your pictures tag us @allaboutthekale and we will pick one follower at the end of the week to win a surprise healthy gift! ♡

#growyourown#hothothot#competition#healthyeating#nutrition#foodie#foodbloggers

★ Post Workout Smoothie ★

Cocoa and Peanut Butter Spelt Cookies

You will need :

★ 2 cups spelt flour
★1/3 cup cocoa powder
★1/2 tsp bi carb soda
★1/2 teaspoon vanilla essence
★1/3 cup coconut oil, melted
★1 table spoon of Peanut butter
★2/3 coconut sugar

Preheat oven to 180*C.

Sift together flour, coconut sugar, cocoa and baking soda. Add coconut oil, egg, peanut butter and vanilla and beat using an electric mixer until well combined.

Shape into balls and place on prepared tray. Press down with the palm of your hand. Bake for about 12-15 minutes. Allow to cool for a few minutes then transfer to a drying rack to cool thoroughly.

Raw Cacao, Almond and Coconut Milk

#allaboutthekale #Raw #Chocolate #Almond and #Coconut #Milk
You will need
★2 bananas
★Small hand full of Almonds I soaked mine to make them more blender friendly
★2 Dates
★A teaspoon of Nut butter
★Use as much Coconut Milk as desired.If you want a more smoothie/milkshake thickness then don't use alot.
Throw all the above in a blender and enjoy!

A Sunday well spent brings a week of content (and another batch of our Cacao and Peanut cookies 🙌)