Though the glycaemic index score of potatoes are on the higher side, they are still packed with health benefits. When cooked in the right way (such as slightly sautéed, grilled, boiled or steamed) serve as a great source of vitamin B6.  This vitamin helps with brain and mood and has been proven to help fight depression. Potatoes also contain potassium, copper, vitamin c, manganese, phosphorus, niacin, iron and fibre. Other ways to make your potatoes healthier is adding fresh or dried spices and herbs, adding fibre-rich vegetables, leaving the skin on to increase the fibre content. Sweet potatoes are a healthier alternative that you could swap in place of regular white potatoes. They are lower in their GI when boiled in comparison to regular white potatoes. See also Sweet Potato Pomegranate Salad.

Watercress is a nutrient dense food that is ranked as number one in terms of its health benefits. An aquatic plant that grows beside springs and slow moving streams, it is known for its peppery kick in flavour. It contains 15 essential vitamins, having more iron than green spinach, more calcium that milk and more vitamin C than oranges.

Combined with the potatoes, watercress just adds that bite of pepper,  with numerous healthy nutrients along with its fibre to help make this salad simple, tasty and great to munch on.


450g of new baby potatoes unpeeled
1 bunch of fresh watercress
1 punnet of cherry tomatoes halved
2 tbsp pumpkin seeds

Salad Dressing

150g soft or silken tofu
1 tbsp oil
4 tbsp lemon juice
1.5 tsp honey or sugar
¾ tsp onion powder


Step 1
Boil potatoes until just tender, then drain and leave to cool

Step 2
In large bowel gently toss together potatoes, watercress, tomatoes and pumpkin seeds

Step 3
Place dressing ingredients into a blender or food processor and blend until creamy. Store in refrigerator until ready to serve

Step 4
Just before serving, drizzle dressing over salad

Per Serve

Energy 827 kJ (198 Cal)
Protein 9 g (18%)
Carbohydrates 20g (45%)
Sugars 5g
Fat 8g (37 %)
Fibre 5g
Sodium 20 mg
Calcium 158mg