Going green was popular in 2014 and anyone who’s on top of the health food movement knows that leafy green vegetables were “in” this year. Kale was a big hit this past year, and was incorporated into everything from smoothies to salads. Known for its health properties this nutrient rich vegetable make headlines as dieticians and researchers sung its praises. As 2015 approaches will kale continue to stay on top as one of the most nutrient rich vegetables?
Watercress may be giving it a run for its money this upcoming year. Watercress, which is primarily found in Europe has been known as a vegetable that is making its mark on the food scene with its cancer-fighting substances. Watercress has topped the list of 41 “powerhouse fruits and vegetables” because it contains a high number of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and a plethora of other nutrients.
Nutrient profiling is on the rise as many Americans are looking to make health improvements as the New Year approaches. In addition to exercise 2015 will continue to be a big year for getting in shape, staying healthy and maintaining an active lifestyle that can help combat cancer.
So, what is watercress? Here are the basics – it is a member of the mustard family with a hint of pepper. The great thing about watercress it it’s great in salads, but can also be incorporated into sandwiches and soups. Watercress is available year-round and its peak months are April through June. It can be stored in a plastic bag in your fridge for up to 4 days. When buying watercress look for healthy green leaves and it should smell fresh and spicy.
Here’s a recipe for a spicy tuna wrap that will help you incorporate this powerhouse vegetable into your daily routine.
Spicy Tuna Wrap
Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
INGREDIENTS
2 5- to 6-ounce cans chunk light tuna (see Notes), drained
1/3 cup low-fat mayonnaise
1 tablespoon hot sauce, such as Sriracha (see Notes)
1 scallion, chopped
2 cups cooked brown rice (see Tip), cooled
2 tablespoons rice vinegar
4 10-inch whole-grain wraps
3 cups watercress leaves
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks
Reduced-sodium soy sauce for dipping (optional)
PREPARATION
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
TIPS & NOTES
Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions