Watercress

Hangover Reliever, Aphrodisiac, and All Around Solid Sandwich Ingredient

The Farmer’s Almanac will tell you that watercress is a cruciferous leafy green vegetable that is also a cousin to kale, Brussels sprouts, radish, and cabbage. Watercress is salad royalty that can elevate any starter or main with its distinctive bright and fresh peppery taste.

Watercress is so universally used that its name has been translated into 34 languages.  A world traveler with a storied history, there is more than meets the eye to this humble leafy green. 

A member of the mustard family,  watercress has a variety of culinary and medicinal uses, as well as an illustrious origin story that will make you think twice the next time you see its humble greenery in your CSA box. 

Let’s put a little respect on the watercress and break down its finer points, including how to maximize it as a fresh and cooked ingredient and why your life can only improve with its wealth of health benefits. 

The Origin Story Of Watercress: Medicine, Salads,  Love Making and Scurvy

Medicine

Watercress didn’t show just show up on the scene like the ultra-mod microgreen; it’s been holding down culinary traditions since ancient times. In fact, historical records reveal that the father of medicine, Hippocrates, built a hospital around 400 BC that was intentionally set close to a stream of freshwater where watercress was known to thrive in. The aquatic flowering plant was renowned for its medicinal benefits.

Salads

Considering watercress is regarded as one of the first leafy vegetables consumed by humans, you could call it the elder statesman of salad greens. Evidence of Persians, Greeks, and Romans using watercress can be found dating back millennia. During the Renaissance, watercress was a popular salad ingredient as well as a palate cleanser. 

Lovemaking

In Crete, watercress was celebrated for quite more than its snappy taste. The islanders coveted watercress as an aphrodisiac, and recipes involving its use were passed down between families. Not to be outdone, the Egyptians also found watercress to have aphrodisiac benefits and made a topical salve of the magic ingredient to be used on the nether regions of those looking for a love boost. 

Scurvy

Later watercress adventured to the British Isles and, in some respects, might just be liable for the discovery of the free world. This is because explorer Captain James Cook packed along the vitamin C-packed watercress on his voyages, allowing his crew to overcome scurvy that had previously plagued expedition crews. So basically, without watercress, we wouldn’t have Hawaii. Let that sink in. 

Watercress would grow to become one of the most in-demand greens of the British working class and one of its signature dishes, Watercress Soup. Its triumphant taste would soon find its way to plates in the United States via European immigrants (the original traveling foodies) around the 19th century. 

A Superfood Powerhouse

Dark leafy greens are an undeniable source of maximum nutrition packed within a minimum amount of bites. In fact, the ANDI Food Score System, ranks foods on a simple nutrient density equation of Health = Nutrients/Calories, and gives watercress a 1000, its highest score.

 In comparison, fellow salad greens rank well below watercress. Healthy eating favorite spinach scoring 717.  Coming in at just 127, the nutrient-light iceberg lettuce can hardly stand up against the nutrient-dense watercress. 

Watercress has more than 40 essential nutrients, easily qualifying it for superfood status. It covers all the bases and some of the ones we didn’t even know we had. What makes watercress such a nutritional powerhouse? Let’s take a look. 

Vitamins

Watercress is packed with vitamins A (beta-carotene), C, and K.  In fact,  a serving of watercress contains over 100% of the recommended daily value of vitamin K, which is responsible for good bone health. 

Folate Booster

A 100g serving of watercress packs a punch of natural folate, which is responsible for healthy blood circulation and the synthesis, repair, and overall functioning of our DNA. 

Antioxidants

Antioxidants are plant compounds that are charged with protecting your cellular health and damage against free radicals. The overall effect of eating any food high in antioxidants, like watercress, is a lower potential for diseases like cancer and diabetes. 

Research has shown that the antioxidants and phytochemicals found in watercress can actually help inactivate carcinogenic substances while suppressing the growth and spread of malignant cells. 

Bone Support

The boost of vitamin K in watercress and micronutrients phosphorus, magnesium, and potassium all contribute to overall bone health. This means that watercress can help to protect against osteoporosis. 

Why Local Watercress Tastes Better

It is an unfortunate truth of our food system that, like a new car leaving the lot, vegetables and especially leafy greens will start to lose their nutritional value as soon as they leave the farm. 

Sourcing watercress locally can diminish the loss of vital nutrients that happen in the supply chain.. This is important because the greens continue to respire after harvesting, which breaks down their organic components and leads to the degradation of texture, flavor, and nutrients. Getting your greens, like watercress, directly from your farm means they are just a day or two out of harvest before they hit your plate

Watercress is an aquatic leafy green that can retain its nutritive value for up to five days in your refrigerator. The best way to ensure the freshness of the watercress is to place them stem down in cold water with a bag covering the top. 

Fall Uses For Watercress

Soup

While Americans might not agree on everything, most agree that Fall is National Soup Season.  Watercress Soup partnered with a potato and crème fraîche base and seasoned with an aromatic superstar, like onion,  will take soup night to a new level. 

Stir-Fried

For a healthy take on your regular dinner rotation, stir-fry watercress the Cantonese way with a little ginger and garlic. Season with sesame oil and sea salt.

Pesto

We know,  the Italians might not be on board, but you will be with watercress-inspired pesto. Add watercress in with the traditional  basil to create a superfood version of pesto with a  peppery take on a classic spread, pasta sauce, or salad dressing. 

Pizza

The Fall is a great time to spark up the wood-fired pizza oven. Use your superfood pesto as a sauce base, add the cheese and toppings, and finish with an elegant garnish of watercress.