Land Cress

Description:

Land cress, is a leafy green vegetable belonging to the mustard family. It features small, tender, dark green leaves that are peppery and slightly tangy, reminiscent of watercress. This hardy plant thrives in cooler climates and can be grown in gardens or containers. Its often used in salads, sandwiches, and soups, adding a distinctive flavour to dishes.

Health Benefits of Land Cress:

1. Rich in Vitamins and Minerals: Good source of vitamins A, C, and K, supporting immune function, skin health, and bone health.
2. High in Antioxidants: It contains antioxidants like beta-carotene and flavonoids that help combat oxidative stress and inflammation.
3. Supports Digestion: High in fibre, which aids in digestion and promotes regular bowel movements.
4. Boosts Immune System: The high vitamin C content in land cress helps strengthen the immune system and protect against infections.
5. Supports Detoxification: The sulphur compounds found in land cress have detoxifying properties, supporting liver function and overall health.

Calories (per 100g):

• Calories: 32 kcal
• Carbohydrates: 6.1g
• Fibre: 1.0g
• Protein: 3.3g
• Fat: 0.7g

Low-calorie, nutrient-dense leafy green that provides many health benefits, making it a great addition to salads, sandwiches, and other dishes.

How to prepare your Land Cress

Start by rinsing the leaves thoroughly under cold water to remove any dirt or debris. Gently pat the leaves dry with a paper towel or use a salad spinner. Remove any tough stems if desired, although they are usually tender enough to eat. Also can be used fresh in salads, sandwiches, or as a garnish, or added to soups and stir-fries for a peppery flavour.

A simple and refreshing Land Cress Salad with Lemon Dressing recipe:

Ingredients:

• 4 cups fresh land cress, washed and dried
• 1/2 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 1/4 cup toasted walnuts or almonds
• 1/4 cup crumbled feta cheese (optional)
• For the Lemon Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey or Dijon mustard (optional)
  • Salt and pepper, to taste

Instructions:

1. Prepare the Salad: In a large bowl, toss the washed land cress, cucumber slices, and red onion.
2. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, honey or Dijon mustard (if using), salt, and pepper until well combined.
3. Assemble the Salad: Drizzle the lemon dressing over the salad and toss gently to coat.
4. Garnish and Serve: Sprinkle toasted nuts or almonds and crumbled feta cheese on top for added crunch and flavour. Serve immediately.

This salad is fresh, light, and full of flavour, perfect as a side dish or a light lunch!

Here’s a refreshing and nutrient-packed Land Cress Smoothie recipe:

Ingredients:

• 1 cup fresh land cress, washed
• 1 ripe banana
• 1/2 cup pineapple chunks (fresh or frozen)
• 1/2 cup coconut water (or any liquid of your choice)
• 1/2 cup Greek yogurt (or dairy-free alternative)
• 1 tablespoon chia seeds (optional)
• Ice cubes (optional, for extra chill)

Instructions:

1. Prepare the Ingredients: In a blender, add the land cress, banana, pineapple chunks, coconut water, and Greek yogurt.
2. Blend Until Smooth: Blend everything until the mixture is smooth and creamy. If you’d like a colder consistency, add ice cubes and blend again.
3. Serve: Pour into a glass and enjoy your refreshing and nutrient-rich land cress smoothie!

This smoothie is a great way to enjoy the peppery flavours combined with sweet fruits, making it a delicious, healthy option for breakfast or a snack!

A simple and nutritious Land Cress Soup recipe:

Ingredients:

• 2 tablespoons olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth (or chicken broth)
• 1 medium potato, peeled and diced
• 1 cup fresh land cress, washed and roughly chopped
• Salt and pepper to taste
• 1 teaspoon lemon juice (optional)
• A drizzle of olive oil for garnish (optional)

Instructions:

1. Prepare the Base: Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another 1-2 minutes until fragrant.
2. Add the Broth and Potato: Pour in the vegetable broth and add the diced potato. Bring to a simmer and cook for about 10-15 minutes, or until the potato is tender.
3. Add the Land Cress: Once the potato is cooked, add the land cress to the pot and simmer for an additional 3-4 minutes until the cress wilts.
4. Blend the Soup: Use an immersion blender to blend the soup until smooth, or transfer the soup to a regular blender in batches.
5. Season and Serve: Season the soup with salt, pepper, and lemon juice (if using) for added brightness. Serve with a drizzle of olive oil on top for extra flavour.

Enjoy your creamy, earthy land cress soup, perfect for a light yet satisfying meal!