Watercress is the most nutrient dense vegetable on earth: great for salads, soups, sandwiches and more!
It’s feather light, it’s peppery, and it’s the most nutrient dense food on earth. It’s true: it is cress! This underrated leafy green is also one of the oldest documented greens on the planet and has energized humans for millennia. Its peppery flavor is fantastic in salads, as a vegetable in sandwiches, and even in soups and on pizza. Here’s more information about this superfood and some ideas on how to prepare it.
What is watercress?
cress is a peppery leafy green used in salads, sandwiches and soups. It is one of the oldest documented greens, dating back to ancient Greece and Rome. The world’s first physician, Hippocrates, built 400 BC. established a hospital along a river so that its patients could have a constant supply of watercress. Watercress has a strong, peppery flavor with a bitter finish.
In 2014, watercress was named the world’s most nutrient-dense food in a CDC study of power fruits and vegetables. Gram for gram contains more vitamin C than oranges, more vitamin E than broccoli, more calcium than milk, and more folic acid than bananas (source).
Watercress is a cruciferous vegetable that belongs to the same plant family as broccoli, cauliflower, Brussels sprouts, and kale. It is an aquatic plant, so in the wild it tends to grow partially submerged in running water or in flooded areas. Today, most watercress is grown hydroponically.
What is a substitute for watercress? Try the baby arugula, which has a similar peppery flavor.
Buy and store watercress
What to look for when buying watercress in the store? Here’s what you need to know:
- Choose leaf pouches with crisp, sturdy leaves and strong stems. We prefer watercress in bags rather than bunches of ripe watercress (which can be very bitter and pungent). Avoid wilted or slimy watercress.
- Store in an airtight container, plastic bag, or plastic wrap in the fridge’s fresh food compartment. It should stay good for up to 3 days (or longer depending on freshness at time of purchase).
eat watercress
According to a CDC study of potency fruits and vegetables, watercress is the most nutritious of all produce. It contains vitamin A, vitamin K and vitamin C. Here is an overview of watercress nutrition:
- It’s very low in calories. A cup contains only 4 calories (source).
- It’s full of vitamins. One cup contains 22% of your daily vitamin A intake, 24% of your daily vitamin C intake, and 106% of your daily vitamin K intake.
- It also contains calcium and protein. A cup contains 4% of your daily calcium intake and 1 gram of protein.
Recipes for watercress
Watercress is great for salads, but is also widely used in sandwiches. For example, a watercress sandwich is a traditional British tea sandwich from the Victorian era. Also delicious fried or in soup. Here are some great watercress recipe ideas:
Here’s a great way to make that healthy green flavor divine: Watercress Salad with Apples and Parmesan! Watercress itself can have a pungent bitter taste. But combine it with lemon, apple and tangy parmesan shavings and you won’t be able to resist another bite! Sweet apple, tangy citrus and flaky salt beautifully balance the bitter greens for a fresh and vibrant side dish.
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www.simplyrecipes.com
Watercress makes a delicious green and bright soup! This recipe includes fresh watercress, a splash of white wine, and some potatoes for a luxuriously creamy body. via Easy Recipes
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www.thesprueeats.com
Watercress is traditional in Victorian British tea sandwiches. This recipe is similar to the watercress egg salad served for afternoon tea at Harrods in London. The watercress gives it a slightly peppery flavor that contrasts with the rich, silky egg salad. over spruce eats
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This bright green smoothie recipe is the perfect immunity boosting drink with a sweet cake flavor! It contains green apples, watercress and protein-rich nuts. The spiciness is balanced with sweetness, and it has a fluffy but creamy texture that’s easy to drink and a bright, vibrant green color. Substitute the spinach specified in the recipe for the watercress.
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www.foodnetwork.com
A good way to use watercress? make pesto! This Watercress Pesto features pine nuts, watercress, and pecorino romano for a robust pesto. Stir in kidney beans for a contrasting texture. About the Food Network
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thewoksoflife.com
This sautéed watercress is cooked in a hot wok with ginger and garlic underneath its tenderness and flavor. It’s an easy, delicious, and healthy way to transform the veggies on your table. about the woks of life
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www.marthastewart.com
Another way to use watercress? For a pizza! You can pour the fresh vegetables over a pizza after baking, similar to arugula. This pizza features asparagus, ricotta, and mozzarella under a sprinkling of watercress leaves.
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The description
This watercress salad makes the leafy green flavor divine! Accompany it with apples, lemon and parmesan shavings for an irresistible accompaniment.
- 2 crispy, tart apples like Gala or Pink Lady, sliced
- 1 small shallot, thinly sliced
- 4 oz Cress*
- 1 tbsp Extra virgin olive oil
- 1 tbsp Lemon juice + zest of ½ lemon
- ¼ teaspoon kosher salt
- ¼ cup pieces of parmesan
- ½ teaspoon Flaky Sea Salt**
- Slice the apples and shallot.
- Place the watercress in a bowl and toss with the olive oil, lemon juice, lemon zest, and kosher salt. Add the sliced apples, shallots, parmesan shavings, and flaky sea salt and toss to combine. Taste immediately.
Remarks
*We prefer young watercress sold in bags as its flavor is milder than the more mature watercress sold in bunches.
**If you only have kosher salt or sea salt flakes, you can combine these amounts as you wish. Flaky sea salt is a good finishing touch for a salad.
- Category: salad
- Method: No chef
- Kitchen: salad
- Diet: vegetarian
