Cress (Garden Cress), Cooked, Blended, Dried with Salt – Nutritional Information and Benefits
Garden cress, a vibrant and flavorful leafy green, has long been celebrated for its health benefits. Its delicate peppery taste makes it a delightful addition to salads, sandwiches, and garnishes. When prepared in its cooked, blended, and dried form with salt, this versatile ingredient retains much of its nutritional value while offering an easy way to enjoy the goodness of cress year-round. Here’s a closer look at the nutritional profile and potential benefits of this ingredient.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.9 g |
| Total Fat | 0.6 g |
| Saturated Fat | 0.02 g |
| Carbohydrates | 3.8 g |
| Fiber | 0.7 g |
| Sugar | 3.11 g |
| Calcium | 61 mg |
| Iron | 0.8 mg |
| Magnesium | 26 mg |
| Phosphorus | 48 mg |
| Potassium | 353 mg |
| Sodium | 8 mg |
| Zinc | 0.15 mg |
| Copper | 0.114 µg |
| Manganese | 0.372 mg |
| Selenium | 0.9 µg |
| Vitamin C | 23 mg |
| Thiamin (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.16 mg |
| Niacin (Vitamin B3) | 0.8 mg |
| Vitamin B6 | 0.157 mg |
| Folate | 37 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 232 µg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Garden cress is a naturally gluten-free, dairy-free, and nut-free food, making it suitable for individuals with allergies or intolerances to these ingredients. It is also safe for those following a vegan or vegetarian diet. However, as with any food, if you have allergies to other plants in the mustard family (such as arugula or mustard), it’s advisable to consult with a healthcare professional before consuming garden cress.
Dietary Preferences
Garden cress is highly versatile, fitting into many dietary preferences and lifestyles:
- Low-Calorie: With only 23 kcal per 100g, it is an excellent choice for those looking to maintain or lose weight.
- Low-Carb and High in Fiber: It’s a great addition to low-carb or ketogenic diets, as well as those looking to increase their fiber intake.
- Rich in Vitamins and Minerals: Garden cress is packed with vitamins like A, C, and B6, as well as minerals such as calcium, iron, and potassium.
- Vegan/Vegetarian-Friendly: This ingredient fits perfectly into plant-based diets, offering a healthy dose of plant protein and essential nutrients.
- Gluten-Free: Naturally gluten-free, garden cress is a safe and nutritious option for people with gluten sensitivity or celiac disease.
Health Benefits
Garden cress is not only rich in nutrients but also offers several potential health benefits:
- Rich in Vitamin C: It provides a substantial amount of vitamin C, which plays a crucial role in boosting the immune system, promoting skin health, and supporting collagen formation.
- Supports Bone Health: The calcium and phosphorus content in garden cress can help maintain healthy bones and teeth, making it an excellent choice for those looking to strengthen their skeletal system.
- Antioxidant Power: With its high vitamin A and C content, garden cress acts as a powerful antioxidant, protecting cells from oxidative damage and supporting overall health.
- Promotes Digestive Health: The fiber content in garden cress supports digestion, helping to regulate bowel movements and prevent constipation.
- Supports Cardiovascular Health: The potassium content aids in regulating blood pressure, while the low sodium levels help manage the risk of hypertension.
Usage Tips
Garden cress can be used in a variety of ways to enhance both the flavor and nutritional value of your meals:
- Salads & Sandwiches: Add fresh cress to your salads, wraps, and sandwiches for an extra burst of flavor.
- Soups & Stews: Incorporate cooked or dried cress into soups and stews for a peppery twist.
- Smoothies: Blend it into smoothies for an additional nutrient boost.
- Garnishes: Use garden cress as a garnish for appetizers, entrees, or even in savory dips.
Conclusion
Garden cress, when cooked, blended, and dried with salt, offers a rich nutrient profile, packed with essential vitamins, minerals, and antioxidants. Whether you’re adding it fresh to your salads or incorporating it into cooked dishes, its versatility and health benefits make it an ideal choice for enhancing your meals. With its low calorie and high nutrient density, garden cress is a valuable addition to any diet, supporting overall health, and offering a flavorful way to nourish your body.
