I recently ordered some cress seeds thinking that I was getting watercress to make watercress soup. What I ended up with was a different type of cress. I ended up ordering Curled Cress (Peppergrass) instead of watercress, which is similar, but not the same.
Cress (Lepidium sativum), sometimes referred to as garden cress (or curly cress) to distinguish it from similar plants also referred to as cress (from old Germanic cresso which means sharp, spicy), is a rather fast-growing, edible herb. (Wikipedia). Here’s a time lapse video of growing Garden Cress I found fascinating to watch.
Watercress or yellowcress is an aquatic plant species with the botanical name Nasturtium officinale. (Wikipedia).
Mucilaginous Seed
Both varieties of cress are considered mucilaginous seeds and can be tricky to grow. Pictured above is my tray of Garden Cress coming out of germination and into the light. Cress seeds, as well as other mucilaginous seeds, require LESS water than other crops, especially during the germination phase. To much water can cause “damping off” and other problems for your crop. Here are some tips and tricks for Sprouting and Microgreening with Mucilaginous Seeds provided by True Leaf Market.
Garden Cress or Curly Cress has a split leaf configuration and the Watercress leaf is round making it much easier to distinguish one from the other. The 1020 tray of Garden Cress makes it’s debut with a closeup. I grew this on coconut coir in a shallow, microgreen tray.
I did have a packet of Watercress seeds that I had ordered last year (2019). The germination rate may be slightly lower, but I figured it was worth it to sow these seeds for a comparison. The Watercress variety I grew as a “test crop” grown hydroponically on a hydroponic mat made by Terra Fibre. This picture was taken on Day 9 during it’s growth cycle. Harvest day is expected tomorrow on Day 10, but I’m probably going to let it grow a couple of more days.
Nutrition
Contains Vitamins A, B1 (Thiamine), B2 (Riboflavin), B6 (P-5-P), and B9 (Folate), C, E and K, along with the minerals calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.
Contains beta carotenes and betaine
More vitamin C than an orange, more potassium than a banana and more calcium than milk
Bats 1000% on the nutritional index making watercress “the perfect vegetable”
Good for the heart, packed with heart healthy nutrition
Bones benefit from the nutritional punch that cress brings to the table
Cancer prevention and anti-aging benefits due to reduced DNA damage
Reputed to increase milk production for lactating mothers
Preventing Exercise-Induced Oxidative Stress With Watercress
Re-leaf your diet, Dr. Oz discusses the nutrition of Watercress
Did you know cress has only 1/4 of the calories of kale?
Nutritional Data for Raw Garden Cress
Nutritional Data for Raw Watercress
Watercress Cooked, Fat Added in cooking
Recipes
Both varieties of cress have a distinctive, peppery taste that could be used interchangeably. However, the watercress (mature) is more often used as a main ingredient in soups due to the plant’s hardier structure. Microgreens are more delicate and are best eaten raw, either in salads or sandwiches, and as a garnish for soups.
Soups
Traditional Watercress Soup recipe (Bon Appetit) when I tasted my first bite of watercress soup in a local restaurant I was hooked. Potato soup on steroids…just kidding.
Sandwiches
Cress is a favorite in England for making cucumber and cress sandwiches. Many recipes call for watercress and not the Garden Cress variety. Garden Cress has a spicy flavor that reminds me a little of horseradish but not as strong. Some people refer to Garden Cress as “Pepper Grass” due to the tangy flavor profile. I think the Garden Cress would taste good on cucumber sandwiches too. What about adding it to an egg salad sandwich? Yum.
Appetizers
Watercress-Artichoke Dip (featured on the Dr. Oz segment link above)
If you run out of ideas for using watercress (or garden cress) here are hundreds of recipes for using watercress in more ways than you can shake a stick at. The British LOVE watercress for their tea time cucumber and cress sandwiches but they don’t stop there.
Warnings
Due to the high vitamin K in both cress varieties, anyone on a blood thinning medication should check with their medical professional before consuming cress (either variety) in their diet
Cress (both) can stimulate uterine contractions and because of this are not recommended for pregnant women
Cress belongs in the mustard family and contains mustard oils which may be difficult to digest for persons with digestive issues, please check with your medical professional or refrain from eating if you have sensitivities or allergies to mustard or mustard oils
Cress contains goitrogens and should be avoided by anyone with an underactive thyroid condition or an iodine uptake issue
Cress is high in oxalic acid and should be avoided or eaten in small quantities for anyone who has oxalate issues (For more information on eating a low oxalate diet visit the Low Oxalate Diet website)