A subtly sweet and peppery green juice that combines the delicate spice of watercress with the mellow sweetness of ripe pear. Rich in antioxidants, fiber, and plant-based minerals, this juice supports detoxification, respiratory health, and digestion.
Preparation Time
- Prep time: 8–10 minutes
- Blending/juicing time: 5 minutes
- Total time: 15 minutes
- Servings: 2 (about 400–500 ml total)
Ingredients
- 1 packed cup fresh watercress, rinsed thoroughly
- 1 large ripe pear, cored and chopped
- Juice of 1/2 lemon (optional, to brighten flavor and boost vitamin C)
- 1/2 cup cold water (for blending method only)
- Optional: 1 small piece fresh ginger or a few mint leaves
Instructions
Juicer method:
- Juice the watercress and pear together.
- Stir in lemon juice if using.
- Serve immediately.
Blender method:
- Blend watercress, pear, lemon juice, and water until smooth.
- Strain through a fine mesh sieve or nut milk bag.
- Serve chilled.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~65 kcal |
| Carbohydrates | ~15 g |
| Natural sugars | ~9 g |
| Fiber (if unstrained) | ~3 g |
| Vitamin C | ~35% DV |
| Vitamin K | ~100% DV |
| Potassium | ~250 mg |
| Folate | ~15% DV |
| Antioxidants | High (glucosinolates, quercetin, chlorophyll) |
Health Benefits
1. Supports liver detox and cellular protection
Watercress is rich in glucosinolates, which help modulate phase II liver detoxification enzymes and reduce oxidative stress.
Reference: Gill CI et al. (2007). Watercress consumption modulates detox enzymes. American Journal of Clinical Nutrition.
2. Promotes respiratory and immune health
Watercress contains compounds that may support lung function and mucosal immunity, while pears provide gentle fiber and hydration.
Study: Sun Y et al. (2014). Watercress flavonoids and lung protection. Molecular Medicine Reports.
3. Enhances digestion and gut flora balance
Pears are rich in soluble fiber and polyphenols, which support gut microbiota and help regulate digestion.
Source: Slavin JL. (2013). Dietary fiber and digestive health. Nutrition.
Tips for Best Results
- Choose ripe, soft pears for natural sweetness and easier blending.
- Use fresh, crisp watercress and wash thoroughly to remove grit.
- Add lemon or mint to enhance brightness and digestion.
- Consume immediately for maximum nutrient retention.
- Unstrained juice provides more fiber and satiety, especially for fasting or morning use.
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