The crisp spiciness of watercress just can’t be found in any other leafy green, an attribute that endears this vegetable to many of us in Hawaii. Dishes such as pork tofu with watercress, chicken hekka, watercress soup and tofu salad are classic in the repertoire of local dishes made with this pungent green.

Watercress has been consumed as food and medicine since ancient times. For Greeks, Romans and Persians, it was recommended for good health and mostly eaten out of hand.

In the 17th century, watercress was consumed specifically to prevent scurvy, no doubt because of its vitamin C content. It is also rich in vitamins A and K, and is a good source of fiber and trace minerals, making it a nutritional powerhouse.

Watercress is particularly prominent in Asian cuisines. In China, it is always cooked; watercress soup is a popular cleansing tonic, said to cool the body and balance the system. It is used raw in salads and stir-fried throughout the rest of Asia.

We get an abundant supply of this small-leafed green from Sumida Farm in Aiea, where natural springs supply the cool water in which watercress is grown. Freshly harvested watercress — bright green leaves, no yellowing — should be eaten as quickly as possible.

What to do with watercress? Sandwiches of watercress, salted butter and good bread are perfect. Add watercress sprigs to crisp leafy greens in a salad bowl, then add salty ingredients such as feta or olives, and sweet ones — apples or dried cranberries fit the bill perfectly.

Stir-fry watercress with pork, beef or chicken. Use watercress in place of spinach or chard in quiches, frittatas, omelets or pasta dishes. Use watercress as an edible garnish beneath a roast chicken, a thick grilled steak or a pork roast. Include watercress in sandwiches in place of lettuce.

Whatever you do with watercress, enjoy the crisp and spicy nature of this lovely vegetable.

First, try a crunchy, refreshing dip for crudite or crackers. There’s a little kick provided by Aleppo pepper, a Middle Eastern pepper that is sweet and flavorful with a mild spiciness. Look for it at spice shops. Cayenne is a good substitute; use either one in the amount that suits your taste.

Watercress Dip
2 cups chopped watercress, leaves and stems
3/4 cup plain Greek yogurt
2 cloves garlic, finely minced
1/2 teaspoon Aleppo pepper, or to taste
Salt, to taste
In bowl, mix together watercress, yogurt and garlic.
Add pepper and salt to taste.

Serve as a dip with crudite or crackers or alongside grilled fish or lamb. Makes about 1 cup.

Approximate nutritional information, per 2 tablespoon serving (not including salt to taste or crudite or crackers): 30 calories, 2 g fat, 1.5 g saturated fat, 5 mg cholesterol, 10 mg sodium, 1 g carbohydrate, no fiber, 1 g sugar, 2 g protein

Next, a salad that offers up hearty almonds and sweet crystallized ginger to complement the natural spiciness of the green.

Watercress Ginger and Almond Salad
1 bunch watercress
1/3 cup slivered almonds
1/3 cup crystallized ginger, about 1.5 ounces
3 tablespoons soy sauce
3 tablespoons rice wine vinegar
2 teaspoons sesame oil

Remove leaves from watercress stems but use tender stems, breaking them into bite-size pieces. Place in salad bowl. Reserve other stems for use in dip recipe above or soup and stir-fries.

In small pan, toast almonds until golden brown. Cut ginger into fine julienne strips.

Whisk together soy sauce, vinegar and oil and drizzle over greens. Sprinkle almonds and ginger over greens and toss to serve. Serves 6.

Approximate nutritional information, per serving: 120 calories, 4.5 g fat, no saturated fat or cholesterol, 500 mg sodium, 15 g carbohydrate, 1 g fiber, 6 g sugar, 3 g protein

Nutritional analysis by Joannie Dobbs, Ph.D., C.N.S.