Superfood: Watercress

February 3, 2025

2014 is a huge year for events - so if you’re planning a triathlon, obstacle race or a marathon then you need to make sure you’re giving your body the right fuel.

Watercress is one of our favourite superfoods; spot on to give you a nutritious boost and to help equip your body for the challenges ahead.

gnocchi-with-pancetta-&-watercress-2

What makes watercress so good?

Grown in mineral rich spring water, drawn from deep under the chalk downs of Hampshire, Dorset and Wiltshire, watercress packs a powerful nutritional punch; did you know that gram for gram it contains more iron than spinach, more Vitamin C than oranges and more calcium than milk! It is also brimming with Vitamin A (converted from beta carotene) with 80g providing a whopping 42% of the recommended daily allowance.

So with this in mind, consuming a relatively small amount of watercress each day can help raise the levels of important antioxidant vitamins which may help protect our bodies during exercise. A recent study by Edinburgh Napier University found that eating the salad vegetable can prevent some of the damage to DNA cells caused by high intensity exercise and help maximise the benefits of a tough workout.

Well it sounds pretty good to us! And 2 time Olympic marathon runner and Commonwealth medallist Liz Yelling agrees, so below, shares with us one of her favourite watercress dishes:

Gnocchi with Pancetta and Watercress
High carb, pre-race dinner

Serves: 4
Prep: 5 mins
Cooking: 10-15 mins

Ingredients:

1 (85g) bag watercress
15ml/1 tbsp olive oil
75g/3oz cubed pancetta or streaky bacon
1 clove garlic chopped
4 ripe tomatoes, chopped
2.5ml/1/2 tsp dried chilli flakes
60ml/4 tbsp dry white wine
1 (500g) bag fresh potato gnocchi
Pinch of sugar
Salt and freshly ground black pepper
Watercress and parmesan cheese to serve

Method:

1. Heat the oil in a frying pan add the pancetta and sauté for 5 mins or until golden and the fat has run out. Add the garlic and tomatoes, sauté for 2 mins, then add the chilli, wine and sugar. Cover and simmer for 5 mins.
2. Place the watercress on a board and use a knife to very roughly chop it; place the watercress in a colander.
3. Cook the gnocchi in boiling water according to packet instructions. Drain the gnocchi in the colander pouring it on top of the watercress. Leave to drain for 1 minute before tossing into the hot sauce.
4. Serve topped with a little more watercress and parmesan shavings.

Liz now runs her own endurance sports consultancy, Yelling Performance, for more info visit her website www.yellingperformance.com.

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