June 28, 2022

Watercress is essentially the most nutrient-dense vegetable on the planet: supreme for salads, soups, sandwiches and extra!

It’s feathery, it’s peppery, and it’s the world’s most nutrient dense meals. That’s proper: it’s watercress! This underappreciated leafy inexperienced can also be one of many oldest documented greens on the planet, and it’s been fueling people for millennia. Its peppery taste is unbelievable in salads, as a inexperienced in sandwiches, and even in soups and on pizza. Right here’s extra about this superfood and a few concepts on how one can put together it.

What’s watercress?

Watercress is a peppery, leafy inexperienced that’s used for salads, sandwiches and soups. It’s one of many oldest documented greens, courting again to historical Greece and Rome. The world’s first physician, Hippocrates, established a hospital in 400 BC alongside a river so his sufferers had a continuing provide of watercress. Watercress has a daring, peppery taste with a bitter end.

In 2014, watercress was named the world’s most nutrient dense meals, in a CDC examine on powerhouse vegatables and fruits. Gram for gram is comprises extra Vitamin C than oranges, extra vitamin E than broccoli, extra calcium than milk and extra folate than bananas (supply).

Watercress a cruciferous vegetable that’s in the identical plant household as broccoli, cauliflower, Brussels sprouts and kale. It’s an aquatic plant, so within the wild it tends to develop partially submerged in operating water or in flooded areas. Most watercress right now is grown hydroponically.

What’s a watercress substitute? Strive child arugula, which has an identical peppery taste.

Shopping for and storing watercress

What to search for once you’re shopping for watercress on the retailer? Right here’s what to know:

  • Select baggage of leaves with crisp, sturdy leaves and perky stems. We want child watercress that is available in baggage, as a substitute of mature watercress that is available in a bunch (which may style very bitter and spicy). Keep away from wilted or slimy watercress.
  • Retailer in an hermetic container, plastic bag or in plastic wrap within the crisper drawer of the fridge. It ought to keep good for as much as 3 days (or extra, relying on the freshness once you buy).
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Watercress diet

In accordance with a CDC examine on powerhouse vegatables and fruits, watercress is essentially the most nutrient-dense of all produce. It’s full of Vitamin A, Vitamin Ok and Vitamin C. Right here’s a top level view of watercress diet:

  • It’s very low in energy. One cup has solely 4 energy (supply).
  • It’s loaded with nutritional vitamins. One cup has 22% of your each day Vitamin A, 24% of your each day Vitamin C, and 106% of your each day Vitamin Ok.
  • It additionally comprises calcium and protein. One cup has 4% of your each day calcium and 1 gram of protein.

Watercress recipes

Watercress is right for salads, nevertheless it’s additionally widespread in sandwiches. For instance, a watercress sandwich is a conventional British tea sandwich from the Victorian period. It’s additionally tasty sauteed or as a soup. Listed below are a couple of nice concepts for watercress recipes:


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This watercress salad makes the leafy inexperienced style divine! Pair it with apples, lemon and Parmesan shavings for an irresistible facet dish.

  • 2 crisp tart apples like Gala or Pink Girl, sliced
  • 1 small shallot, thinly sliced
  • 4 ounces watercress*
  • 1 tablespoon additional virgin olive oil
  • 1 tablespoons lemon juice + zest of ½ lemon
  • ¼ teaspoon kosher salt
  • ¼ cup Parmesan cheese shavings
  • ½ teaspoon flaky sea salt**

  1. Slice the apples and shallot.
  2. Place the watercress in a bowl and toss it with the olive oil, lemon juice, lemon zest, and kosher salt. Add the sliced apples, shallot, Parmesan cheese shavings, and flaky sea salt and toss till mixed. Take pleasure in instantly. 


*We want younger watercress that’s offered in a bag, because the taste is milder than extra mature watercress offered in bunches.

**If all you will have is kosher salt or flaky sea salt, you may mix these portions to style. The flaky sea salt is a pleasant ending salt for a salad.

  • Class: Salad
  • Technique: No Prepare dinner
  • Delicacies: Salad
  • Weight-reduction plan: Vegetarian