Garden Cress
Lepidium sativumClinical Encyclopedia
Garden Cress provides 32 kcal, 2.6g of protein, 5.1g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Garden cress is a fast-growing, edible herb known for its peppery flavor and high nutrient content. It is rich in vitamins and minerals, making it a popular choice for salads and garnishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best consumed fresh in salads or as a garnish. Can also be lightly steamed to enhance flavor without losing nutrients.
Smart Selection & Storage
Choose vibrant green leaves without wilting or yellowing. Freshness is key for optimal flavor and nutrients.
Wrap in a damp paper towel and place in a sealed container in the refrigerator to keep it fresh for longer.
Myths vs Realities
Healthy Recipes
Garden Cress and Avocado Toast
A vibrant and nutritious twist on classic avocado toast, topped with peppery garden cress for an extra kick.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup garden cress
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toasted bread and top generously with garden cress.
Garden Cress and Quinoa Salad
A refreshing salad packed with protein and nutrients, featuring garden cress and colorful vegetables.
- 1 cup cooked quinoa
- 1 cup garden cress
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, garden cress, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Garden Cress Smoothie
A nutrient-dense smoothie that combines the peppery flavor of garden cress with fruits for a refreshing drink.
- 1 cup garden cress
- 1 banana
- 1/2 cup pineapple chunks
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine garden cress, banana, pineapple, and almond milk.
- 2. Blend until smooth and creamy.
- 3. Taste and add honey if desired, then blend again before serving.
Garden Cress Pesto Pasta
A unique take on traditional pesto, using garden cress for a fresh and zesty flavor, served over whole grain pasta.
- 2 cups garden cress
- 1/2 cup walnuts
- 1/4 cup Parmesan cheese
- 1/3 cup olive oil
- 2 cups cooked whole grain pasta
- Salt to taste
- 1. In a food processor, combine garden cress, walnuts, Parmesan, and olive oil, and blend until smooth.
- 2. Toss the pesto with the cooked pasta until well coated.
- 3. Season with salt to taste and serve immediately.
Garden Cress Omelette
A protein-packed omelette filled with fresh garden cress and other veggies for a healthy breakfast.
- 3 eggs
- 1 cup garden cress
- 1/2 bell pepper, diced
- 1/4 onion, diced
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk the eggs with salt and pepper.
- 2. Heat olive oil in a non-stick pan, add onion and bell pepper, and sauté until soft.
- 3. Pour in the eggs, add garden cress, and cook until set, then fold and serve.
Garden Cress and Chickpea Hummus
A nutritious and flavorful hummus made with garden cress, perfect for dipping or spreading.
- 1 can chickpeas, drained
- 1 cup garden cress
- 2 tablespoons tahini
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt to taste
- 1. In a food processor, combine chickpeas, garden cress, tahini, lemon juice, and olive oil.
- 2. Blend until smooth, adding water if necessary for desired consistency.
- 3. Season with salt and serve with veggie sticks or pita bread.
Garden Cress and Feta Stuffed Peppers
Colorful bell peppers filled with a savory mixture of garden cress, feta cheese, and quinoa for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup garden cress
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, garden cress, feta, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.
Garden Cress Soup
A light and nutritious soup featuring garden cress, perfect for a healthy starter or light meal.
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 cups garden cress
- 1 potato, diced
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth and potato, bring to a boil, and simmer until potato is tender.
- 3. Stir in garden cress, cook for another 5 minutes, then blend until smooth and season with salt and pepper.
Garden Cress and Berry Salad
A refreshing salad combining sweet berries and peppery garden cress, drizzled with a light vinaigrette.
- 2 cups mixed salad greens
- 1 cup garden cress
- 1/2 cup strawberries, sliced
- 1/2 cup blueberries
- 2 tablespoons balsamic vinaigrette
- 1. In a large bowl, combine mixed greens, garden cress, strawberries, and blueberries.
- 2. Drizzle with balsamic vinaigrette and toss gently to combine.
- 3. Serve immediately for a fresh and healthy side dish.
Frequently Asked Questions (FAQ)
What are the health benefits of garden cress?
Garden cress is rich in vitamins A, C, and K, and provides antioxidants that support overall health.
How can I incorporate garden cress into my diet?
You can add garden cress to salads, sandwiches, or smoothies for a peppery flavor.
Is garden cress safe for everyone to eat?
Generally, yes, but those on blood thinners should monitor their intake due to vitamin K.
How should I store garden cress?
Store garden cress in a damp paper towel in the refrigerator to maintain freshness.
Can garden cress be grown at home?
Yes, garden cress is easy to grow indoors or outdoors and requires minimal care.
What nutrients are found in garden cress?
Garden cress is high in vitamins C and K, calcium, and iron.
How does garden cress compare to other leafy greens?
Garden cress has a higher concentration of certain vitamins and minerals compared to many other leafy greens.
Can garden cress be eaten raw?
Yes, it is commonly eaten raw and retains its nutritional benefits when uncooked.