Weight for weight watercress is a better source of vitamin C than apples or tomatoes and a richer source of iron than spinach. Watercress also supplies protective antioxidants including lutein and zeaxanthin which protect the eyes and beta-carotene which is important for healthy skin. Research also suggests that watercress is emerging as a useful tool in cancer prevention. Make the most of this fabulous vegetable by spreading a pitta pocket with Chalice's Olive tapenade and then filling with fresh watercress, slices of tomato and red onion and some chunks of feta cheese.

Alternatively roast 6 tomato halves in the oven drizzled with a little olive oil, allow to cool. Place fresh watercress leaves, 200g crumbled blue cheese and 75g Munchy Seeds (chilli mix) in a wide bowl, toss with a dressing of 1tsp white wine vinegar, a little Dijon mustard and 2 tbsp olive oil. Top with the roasted tomatoes and serve immediately.