Best of the Best

     At William Patterson University Prof. Jennifer Di Noia recently lead a team of researchers in a study to find the "top 41" based on 17 important nutrients naturally occurring in food, things like fiber, protein, potassium and Vitamins A & B12.  They calculated how much "good stuff" was present in a 100 calorie serving.

     So what would you expect to find at the top of the list?  Lettuce?  (only #7), Spinach? (it was #5), the Queen of Greens, Kale? (it was back at #15), how about Broccoli? (nope, #19).  Strawberries were a distant 30, behind iceberg lettuce.  Not even making the list were fruits like raspberries, cranberries and blueberries.

     The Best of the Best is something that probably has not been seen around the kitchen of most homes.  Watercress scored a nutrient density of 100, over 8 points ahead of #2  Chinese Cabbage. 



    Watercress is a rapidly growing, aquatic perennial that is native to Europe and Asia and is one of the oldest leaf vegetables consumed by humans.  It is related to the mustard plant and the radish and shares that same peppery bite.  It is indeed healthy, containing significant amounts of iron, calcium, iodine, and folic acid, as well as Vitamins A & C.  It's also a good source of Omega 3 fatty acid.  It has been termed a stimulant, a diuretic, expectorant and digestive aid and is believed to defend against certain cancers like lung and breast as well as being a positive factor in wound healing.  Back in the 1940s Huntsville, AL was recognized as the Watercress Capital of the World. Currently Oviedo, FL claims that title.

     I don't think I have any recipes that include the Best of the Best in the list of ingredients.  Guess I'd better start looking!