Watercress – All You Need to Know | Instacart Guide to Fresh Produce

What is watercress?

Watercress is a perennial plant that is related to garden cress, mustard, radish, and kale. This leafy green is believed to be one of the oldest consumed vegetables in history and was recorded as a menu item in the first Thanksgiving.

Watercress is widely used and cultivated and is known for its peppery flavor. Watercress can be eaten raw, cooked, or pureed. Try adding watercress to add depth of flavor to salads, lighten up sandwiches, arrange a bed of leafy greens under a cooked protein, or even pureed and used as a savory and colorful finishing sauce.

Where does watercress originate from?

Watercress is believed to be recorded as one of the menu items in the first Thanksgiving and, because of that, is one of the oldest known vegetables to be consumed by humans. Watercress is said to have originated from Ancient Greece, where it was a part of the Greek, Roman, and Persian diets. In addition to sustenance, watercress was consumed as a palate cleanser in some cultures and used for medicinal purposes to cleanse the blood in other cultures. To this day, it remains a popular staple in Mediterranean diets.

What is the nutritional value of watercress?/ What are the benefits of eating watercress?

Watercress is affectionately referred to as a superfood because of its plethora of nutrients. One cup of chopped watercress contains:

• 4 calories
• 0g of fat
• 0.2g of fiber
• 112mg of potassium (equates to around 3% of a person’s Daily Value (DV) of potassium)
• 0.8g of protein
• 106% of your DV of vitamin K
• 24% of your DV of vitamin C
• 21% of your DV of vitamin A
• 4% of your DV of calcium
• 1% of your DV of magnesium

With a whopping 106% of a person’s recommended daily intake of vitamin K, it’s easy to see why watercress houses powerful nutrients. Vitamin K is an important fat-soluble vitamin that aids in proper blood clotting and healthy bone development. 24% of the recommended value of vitamin C is found in one cup of chopped watercress. Vitamin C supports a strong immune system.

How is watercress grown?

In the wild, watercress often grows in slow-moving water and flooded areas with cooler temperatures. However, if you do not have running water or a water fixture to grow watercress in, you can grow watercress in consistently moist soil, has a pH level of 6.5-7.5, and is grown under full sun.

Watercress can grow from seeds, transplants, or cuttings. Plant at least three weeks before the frost-free dates in your region. Watercress thrives best when grown in cooler temperatures of 50-60 degrees Fahrenheit but does not fare well in frigid temperatures.

Keeping the plants moist is the most critical part of growing watercress. You can choose to plant your seeds in a bucket or container, where you can easily keep the roots submerged to encourage a moist growing environment.

Watercress will typically be ready for harvesting three weeks after sprouts start to emerge. Harvesting during the cooler months before blossoms grow will ensure a tastier crop of watercress. Keep in mind that when watercress blossoms, the flavor becomes compromised.

When is watercress in season?

Watercress is often in its peak season from April to October. See what other fresh produce is currently in season near you.

What should I look for when buying watercress?

When buying watercress at the store, look for produce that is ‘perky’ and dark green in color. The texture of the leaves should be firm and slightly rough. The stem should also be firm and dry. If you notice any yellow or brown discoloration, or if you notice the plant feels slimy or is drooping, pick a different selection of watercress.

If you are looking to have your groceries conveniently delivered, you can easily shop for watercress and more via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products.

How to store watercress

You can store watercress in a bowl filled with water. Submerge the stems in cold water, cover the tops of the watercress with a plastic bag, and place them in the refrigerator. Drain the water before using your watercress and rinse once more before consuming or cooking with your produce. Proper storage should allow the watercress to stay fresh for approximately five days.

How to tell if watercress is bad

Watercress should be dark green in color, have firm, rounded leaves, and a dry stem. Yellow watercress has started to dry out and lose its nutrients. Watercress that becomes brown in color is a sure-fire sign of rot. The texture of the watercress should be firm when ripe. When the watercress starts to go bad, the texture will wilt and become slimy. If this is the case for your watercress, dispose of it immediately and replace it with a fresh bunch.

What can I substitute for watercress?

If watercress has too potent of a flavor for you, you can try its milder relative, the upland cress. Other substitutes for watercress include other leafy green veggies, including arugula, kale, radish sprouts, or spinach. View more leafy vegetable alternatives.

Start cooking with watercress

Watercress is a leafy green vegetable related to the mustard family. Its flavor is described as earthy and peppery and goes well in salads, in sandwiches, arranged as a bed of greens under a protein, or pureed and served as a garnishing sauce. Try adding watercress to your next culinary adventure by picking up some at your local grocery store or having your groceries conveniently delivered via Instacart.

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