Upland Cress
Nasturtium officinaleClinical Encyclopedia
Upland cress is a nutrient-dense leafy green known for its peppery flavor and high vitamin C content. It is often used in salads and as a garnish, providing a refreshing taste and numerous health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in salads or as a garnish. Can also be lightly steamed to retain nutrients while reducing bitterness.
Smart Selection & Storage
Choose vibrant green leaves without wilting or yellowing. Freshness is key for optimal flavor and nutrition.
Keep in a damp paper towel inside a plastic bag in the refrigerator for up to a week.
Myths vs Realities
MythUpland cress is the same as watercress.+
MythEating upland cress will cause thyroid problems.+
MythUpland cress is not nutritious.+
Healthy Recipes
Upland Cress and Quinoa Salad
A refreshing salad combining the peppery flavor of upland cress with protein-packed quinoa and vibrant vegetables.
- 1 cup cooked quinoa
- 2 cups upland cress, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, upland cress, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Upland Cress Pesto Pasta
A vibrant twist on traditional pesto, using upland cress for a unique flavor and added nutrients, served over whole grain pasta.
- 2 cups upland cress
- 1/2 cup walnuts
- 1/2 cup Parmesan cheese
- 2 cloves garlic
- 1/2 cup olive oil
- 8 oz whole grain pasta
- Salt to taste
- 1. Cook the pasta according to package instructions and drain.
- 2. In a food processor, combine upland cress, walnuts, Parmesan, garlic, and olive oil; blend until smooth.
- 3. Toss the pasta with the pesto, adding salt to taste, and serve warm.
Upland Cress and Avocado Toast
A nutritious breakfast option featuring creamy avocado and peppery upland cress on whole grain toast.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup upland cress
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the slices of 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 toast and top with upland cress and red pepper flakes if desired.
Upland Cress and Chickpea Soup
A hearty and nutritious soup packed with protein-rich chickpeas and the fresh taste of upland cress.
- 1 can chickpeas, drained
- 4 cups vegetable broth
- 2 cups upland cress, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add chickpeas, vegetable broth, cumin, salt, and pepper; bring to a boil.
- 3. Stir in upland cress, reduce heat, and simmer for 10 minutes before serving.
Upland Cress Smoothie
A nutrient-dense smoothie blending upland cress with fruits for a refreshing and energizing drink.
- 1 cup upland cress
- 1 banana
- 1/2 cup pineapple chunks
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1. In a blender, combine upland cress, banana, pineapple, almond milk, and chia seeds.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Upland Cress Stuffed Bell Peppers
Colorful bell peppers filled with a nutritious mixture of upland cress, brown rice, and spices for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups upland cress, chopped
- 1 can diced tomatoes
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, upland cress, diced tomatoes, Italian seasoning, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.
Upland Cress and Feta Omelette
A protein-packed omelette featuring upland cress and tangy feta cheese for a delicious breakfast or brunch.
- 3 eggs
- 1 cup upland cress, chopped
- 1/4 cup feta cheese, crumbled
- 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 skillet over medium heat, pour in the eggs, and cook until slightly set.
- 3. Add upland cress and feta on one half, fold the omelette, and cook until fully set.
Upland Cress and Berry Salad
A light and refreshing salad combining upland cress with mixed berries and a tangy vinaigrette.
- 2 cups upland cress, chopped
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup goat cheese, crumbled
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine upland cress, mixed berries, and goat cheese.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Upland Cress and Sweet Potato Hash
A hearty breakfast hash featuring roasted sweet potatoes and vibrant upland cress for a nutritious start to your day.
- 2 medium sweet potatoes, diced
- 1 cup upland cress, chopped
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 eggs (optional)
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper; roast for 25 minutes.
- 2. In a skillet, sauté onion until translucent, then add roasted sweet potatoes and upland cress; cook until cress is wilted.
- 3. Serve topped with a fried or poached egg if desired.
Upland Cress and Lentil Salad
A protein-rich salad featuring upland cress and lentils, tossed with a zesty lemon dressing for a satisfying meal.
- 1 cup cooked lentils
- 2 cups upland cress, chopped
- 1/2 red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lentils, upland cress, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss to combine, and serve chilled.
Frequently Asked Questions (FAQ)
What are the health benefits of upland cress?
Upland cress is rich in vitamins and antioxidants, supporting immune health, skin health, and potentially reducing cancer risk.
How should I store upland cress?
Store upland cress in a damp paper towel inside a plastic bag in the refrigerator to maintain freshness.
Can I eat upland cress raw?
Yes, upland cress is commonly eaten raw in salads and sandwiches for its peppery flavor.
Is upland cress safe for everyone?
While generally safe, those with thyroid issues should limit intake due to its goitrogenic effects.
How can I incorporate upland cress into my diet?
Add upland cress to salads, smoothies, or use it as a garnish for soups and sandwiches.
What nutrients are found in upland cress?
Upland cress is high in vitamin C, calcium, iron, and various antioxidants.
Does upland cress have any side effects?
In rare cases, it may cause allergic reactions in sensitive individuals.
Can upland cress be cooked?
Yes, it can be lightly steamed or sautéed, but cooking may reduce some of its nutrient content.