Nutrition Diet: What is upland cress used for? A Comprehensive Guide

According to preliminary research released in 2010, upland cress is the best source of phenethylisothiocyanate, a compound found to be effective against chronic inflammation. But beyond its unique phytonutrient profile, what is upland cress used for in the kitchen, and how can you add this powerhouse green to your nutrition diet?

Quick Summary

Upland cress is a versatile, nutrient-dense, peppery green used in a variety of culinary applications, from fresh salads to cooked dishes. It offers significant nutritional benefits due to its high concentration of vitamins A, C, and K, as well as powerful antioxidants.

Key Points

• Peppery Flavor: Upland cress is used to add a distinct, peppery flavor to dishes, similar to watercress or arugula, but often stronger.

• Nutrient-Dense: It is a rich source of vitamins A, C, and K, as well as minerals like calcium and iron, making it a valuable addition to a nutritious diet.

• Versatile Culinary Use: Enjoy upland cress raw in salads and sandwiches, or cook it in soups, stews, and sautés, much like spinach or kale.

• Land-Based Alternative: Upland cress can be used as a less-perishable, land-grown substitute for watercress, as it holds up better after dressing.

• Antioxidant Power: Its high concentration of antioxidants and phytochemicals helps combat oxidative stress and provides potential anti-inflammatory benefits.

• Easy to Grow: A hardy, low-maintenance crop, upland cress is simple to grow at home in various garden conditions.

What is Upland Cress?

Upland cress, botanically known as Barbarea verna, is a leafy green from the Brassicaceae family, also home to kale and broccoli. It goes by several other names, including land cress, American cress, and creasy greens. Unlike its semi-aquatic cousin, watercress, upland cress thrives in dry soil, making it much easier to cultivate in a home garden.

Often described as having a pungent, peppery flavor that is stronger than watercress and similar to arugula, its taste becomes more intense as the plant matures. Its dark green, lobed leaves grow in rosettes and have a pliable yet crisp texture, making them ideal for both raw and cooked applications.

Culinary Applications of Upland Cress

Upland cress is a culinary chameleon, able to add a vibrant, spicy kick to a wide range of dishes. Its versatility ensures it can be enjoyed by both adventurous cooks and those just looking to add a nutritional boost to their meals.

Raw Applications

• Salads: The most common use for upland cress is adding its bold, peppery flavor to salads. It pairs well with milder greens and complements toppings like cheese (goat cheese is a popular choice), nuts, and a light vinaigrette.
• Sandwiches and Wraps: Use it as a flavorful, crunchy layer in place of lettuce to add texture and a zesty bite to sandwiches and wraps.
• Garnish: The tender, young leaves make an excellent, visually appealing garnish for soups, seafood, or roasted meats, adding a last-minute burst of flavor.
• Pesto: Blend upland cress into a fresh, spicy pesto that can be used on pasta, sandwiches, or as a flavorful dip.

Cooked Applications

• Soups and Stews: Add the leaves near the end of cooking in soups or stews to retain their bright color and pungent flavor. Its flavor pairs well with potatoes and other root vegetables.
• Sautéed Greens: Similar to spinach or kale, upland cress can be lightly sautéed with garlic and olive oil for a quick, nutritious side dish.
• Braised Greens: In the Southern United States, it's often known as 'creasy greens' and is cooked with ham hocks, similar to collard greens.
• Wilted: Serve cress as a bed for hot roasted meats like beef or chicken, allowing the leaves to wilt slightly and absorb the savory juices.

Nutritional Powerhouse: The Benefits of Upland Cress

Upland cress is far more than just a flavorful garnish; it is a nutrient-dense superfood packed with essential vitamins, minerals, and antioxidants.

• Vitamins: An excellent source of vitamin K, crucial for bone health and blood clotting. It is also very rich in vitamins A and C, which support immune function and skin health.
• Minerals: It contains important minerals like calcium for bone strength, iron for oxygen transport, and potassium for heart health.
• Antioxidants and Phytonutrients: Like other brassicas, upland cress is rich in antioxidants like flavonoids and carotenoids, which help combat oxidative stress and inflammation. It also contains glucosinolates, compounds known for their potential anti-cancer properties.

Upland Cress vs. Watercress: A Comparison

For those accustomed to watercress, upland cress provides a robust, land-based alternative. Here's how they stack up:

Feature	Upland Cress	Watercress
Growing Conditions	Thrives in dry soil, much easier to cultivate on land.	Requires running water or consistently moist, semi-aquatic conditions.
Flavor Profile	Stronger, more pungent peppery flavor, similar to arugula.	Milder, delicate peppery flavor.
Texture	More robust and crisp, holds up better in dishes and doesn't wilt as easily.	Frailer and more delicate, wilts very easily.
Availability	Can be found in many markets or grown easily at home; often sold with roots attached to extend shelf life.	Often more limited availability, though sometimes grown hydroponically for commercial sales.
Best For	Salads, sandwiches, sautés, and braised dishes.	Delicate salads, soups, and garnishes where a gentle bite is desired.

Exploring Potential Health Benefits

Historically, upland cress has been used in traditional folk medicine for various purposes, including promoting digestion and helping to heal wounds. Some of these traditional uses have prompted further scientific investigation.

• Potential Anti-Inflammatory Effects: The presence of compounds like phenethylisothiocyanate suggests potential anti-inflammatory properties, though more human clinical trials are needed to validate specific health claims.
• Antiseptic Qualities: Folk medicine used it in poultices for minor wounds, suggesting natural antiseptic qualities.
• Dietary Support: As an excellent source of vitamin C, it was traditionally used to prevent scurvy.

While its nutritional content is well-documented, it is important to remember that most specific medicinal claims lack sufficient clinical evidence in human populations. However, adding it to your diet is a good way to boost your intake of nutritious greens.

How to Store and Prepare Upland Cress

To make the most of your upland cress, proper handling and preparation are key.

• Storage: For fresh-cut cress, wrap it in a damp paper towel, place it in a sealed container, and store it in the refrigerator's crisper drawer. Use it as soon as possible. If purchased hydroponically with roots still attached, it can be stored in a tray with the roots slightly submerged in water at room temperature.
• Preparation: Before use, wash the leaves gently under cool, running water. Trim any woody stems and pat the leaves dry or use a salad spinner.

Conclusion

So, what is upland cress used for? It is a highly versatile and nutritious green that serves as a robust culinary addition and a healthier alternative to watercress. With its peppery, pungent flavor and crisp texture, it excels both raw in salads and sandwiches, and cooked in soups and sautés. Packed with vitamins, minerals, and antioxidants, it is a simple and effective way to enhance the nutritional value of your meals. Whether you're a home gardener looking for an easy-to-grow green or a food enthusiast eager to experiment with new flavors, upland cress is a fantastic choice for a vibrant and healthy diet. Specialty Produce offers additional insights into the flavor profile and culinary applications of upland cress.

Frequently Asked Questions

What does upland cress taste like?

Upland cress has a pungent, peppery flavor that is similar to but stronger than watercress, and also reminiscent of arugula. The flavor becomes more intense as the plant matures.

Can you eat upland cress raw?

Yes, upland cress is commonly used raw in salads and sandwiches. Its crisp texture and peppery flavor add a zesty kick to fresh dishes.

How do you cook upland cress?

You can cook upland cress in several ways, including sautéing it with garlic and olive oil, adding it to soups and stews, or braising it like other hardy greens.

How is upland cress different from watercress?

Upland cress is a land-based plant with a stronger peppery flavor and more robust texture than its semi-aquatic cousin, watercress. It is also less fragile and wilts less easily.

What nutrients are in upland cress?

Upland cress is packed with vitamins A, C, and K, and contains important minerals like calcium, iron, and potassium. It is also rich in antioxidants and phytonutrients.

How do you store fresh upland cress?

To store fresh upland cress, wrap it in a damp paper towel and place it in a sealed container in the refrigerator's crisper drawer. Use it as soon as possible for the best flavor and texture.

What can I use upland cress for in a diet?

You can use upland cress to add flavor and nutrition to your diet in many ways, including adding it to salads, blending it into pestos, layering it in sandwiches, or cooking it into soups and side dishes.