Watercress Grapefruit Salad with Orange Dressing Winter/Spring

Recent research on watercress suggests that this isn’t a leafy green just for tea-sandwiches!

Antioxidant-rich watercress shows sports nutrition potential

Eight weeks of supplementation with watercress may reduce markers of oxidative stress and damage after exhaustive exercise, suggests a new study.


This salad is a terrific blend of peppery watercress greens with the tart and sweet coming from the grapefruit and the dried cranberries, this salad is beautiful to look at, and fabulous to eat. Good enough for company, but don’t save it for special occasions, for heart health eat it once a week.

1 bunch watercress

1 large Ruby Red grapefruit

¼ cup (60 mL) dried cranberries

Salad Dressing:

1 tbsp (15 mL) cold pressed canola oil

1 tbsp (15 mL) orange juice concentrate, thawed

1 tbsp (15 mL) apple cider vinegar

1 tsp (5 mL) honey


  1. Place watercress in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place watercress in a salad spinner and spin or pat dry. Chop watercress into 2-inch (5 cm) pieces. Place in a large bowl. Set aside.
  2. Peel and segment a grapefruit.
  3. Whisk together the oil, orange juice concentrate, vinegar, and honey in a small bowl.
  4. Pour dressing over watercress and toss well.
  5. Divide watercress equally between four plates. Equally distribute grapefruit between the four plates. Sprinkle each plate with 1 tbsp (15 mL) dried cranberries. Serve.


Makes four servings One serving contains: 105 Calories, 3.8 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 8 mg Sodium, 18.5 g Carbs, 2 g Fiber, 14 g Sugars, 1 g Protein

Diabetes Food Choice Values Per Serving: 1 Carbohydrate, 1 Fat


Posted in Healthy Starts Here!

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