Strawberry Banana Watercress Mandala


1 Strawberry

1/2 an organic banana

1 baby yellow pepper

1 baby orange pepper

1 baby red pepper

3 slices of cucumber

A handful of watercress!

1st cold press Spanish olive oil


Rinse and create a watercress bed on top of your plate. You could choose either to cut the watercress or not into smaller pieces. This will be the base of your mandala!

Cut the three color peppers and banana into tiny squares and accommodate them in the center of your mandala placing the banana at the center.

Cut the strawberry into 3 slices and place them around the color papers along with the cucumber.

Pour a little olive oil on top and enjoy!

Watercress Health Benefits:

Watercress earned its reputation as a healing herb quite early. Around 400 BC, Hippocrates located the first hospital on the island of Kos close to a stream to ensure that fresh watercress would be available for treating patients. In the 1700s, Nicholas Culpeper (author of Culpeper's Herbal) believed watercress could cleanse the blood. Modern science has identified more than 15 essential vitamins and minerals contained in this one herb – more iron than spinach, more calcium than milk, and more vitamin C than oranges.

Watercress is very low in calories, but contains phytonutrients like isothiocyanates and antioxidants with a plethora of disease-preventive properties. Gluconasturtiin, a glucosinolate compound providing the peppery flavor, is one of them, contained in the leaves and stems and providing phenethyl isothiocyanate, shown to inhibit carcinogens.

Vitamin K is by far the most prominent nutrient in watercress, with 312% of the daily recommended value. It forms and strengthens the bones and limits neuronal damage in the brain, which is helpful in treating Alzheimer's disease. There's also vitamin C, with 72% of the daily value, closely followed by vitamin A with 64%. Vitamin C provides top-notch infection-fighting power to stave off colds and flu, help maintain healthy connective tissue, and prevent iron deficiency. Vitamin A, also known as retinol, is essential for a properly functioning immune system and produces pigments in the retina of the eye, an absence of which can cause night blindness.

Manganese is a cofactor for the antioxidant enzyme superoxide dismutase, and calcium for strong bones and teeth come in high doses when you eat watercress. Antioxidant flavonoids like ß carotene, zeaxanthin, and lutein protect from lung and mouth cancers. B-complex vitamins include riboflavin, niacin, vitamin B6 (pyridoxine), thiamin, and pantothenic acid, all important for keeping your cellular metabolic functions at peak performance.

There is room for watercress in your life!

13 Love,

Melinda Bey


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