Nutritious Salted Cress Garden: Health Benefits & Culinary Uses
Cress Garden (Cooked, Bleached, Dried, with Salt)
Cress is a vibrant, peppery herb that brings a burst of flavor to salads, sandwiches, and soups. When prepared by cooking, bleaching, and drying with salt, it retains its distinctive taste and nutritional value while offering a more concentrated form that can be added to various dishes.
Nutritional Information
Per 100g serving:
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.9 g |
| Fat | 0.6 g |
| Saturated Fats | 0.02 g |
| Carbohydrates | 3.8 g |
| Fiber | 0.7 g |
| Sugar | 3.11 g |
| Calcium | 61.0 mg |
| Iron | 0.8 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 48.0 mg |
| Potassium | 353.0 mg |
| Sodium | 244.0 mg |
| Zinc | 0.15 mg |
| Copper | 0.114 mcg |
| Manganese | 0.372 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 23.0 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 0.8 mg |
| Vitamin B6 | 0.157 mg |
| Folate | 37.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 232.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cress, in its dried and salted form, is typically considered a low-allergen food. However, those with allergies to cruciferous vegetables or who are sensitive to high sodium levels should consume in moderation. Always consult with a healthcare provider if you have specific dietary restrictions.
Dietary Preferences
- Vegan: Cress is plant-based and suitable for vegan diets.
- Gluten-Free: Naturally gluten-free.
- Low-Sodium: Despite the inclusion of salt during drying, cress can be considered a low-sodium ingredient when used in moderation. However, it’s important to note the sodium content in processed versions.
- Low-Fat: The fat content is minimal, making it suitable for those on low-fat diets.
Advice for Use
Cress garden can add a zesty flavor and a rich nutritional profile to your dishes. The cooked and dried version with salt is perfect for incorporating into soups, salads, or as a garnish for eggs and meats. Due to its slightly high sodium content, it’s best to balance the use of cress with other low-sodium ingredients to maintain a healthy diet.
Conclusion
Whether fresh or cooked, bleached, and dried with salt, cress garden is a versatile ingredient rich in essential nutrients, including vitamins A and C, calcium, and potassium. It brings not only flavor but also a variety of health benefits, including supporting immune function and bone health. Perfect for adding depth to your dishes, cress is a wonderful addition to your culinary repertoire.
