Watercress grows in streams and ditches, however, recently it is now grown commercially.
What to look for
Choose fresh looking bunches with healthy stems. The leaves should be green, showing no signs of yellowing or wilting.
All year; best supplies, May - December.
Refrigerate in plastic bags. Alternatively, if the roots are still attached, place in a jar of water and do not refrigerate. Use promptly.
How to prepare
Wash well. Remove woody stalks and discoloured leaves. Use the medium to thin stalks and the leaves. Discard only the very coarse stalks; add these to stocks and soups for extra flavour.
Ways to eat
The dark green leaves have a peppery flavour. It can be eaten raw in salads and sandwiches, used as a garnish, added to soups and sauces, and used instead of spinach in omelettes, quiches and pancake fillings.
Boil, microwave, steam.
|Serving size: ½ cup, chopped - 18g|
|Fat, total (g)||0.07||0.1%||0.4|
|- saturated (g)||0.02||0%||0.1|
|- sugars (g)||0.02||0%||0.1|
|Dietary fibre (g)||0.6||2%||3.3|
|Vitamin C (mg)||13.5||34% RDI*||75.0||A good source of vitamin C|
|Folate (µg)||50||25% RDI*||280||A good source of folate|
|Vitamin A Equiv. (µg)||149||20% RDI*||830||A source of vitamin A Equiv.|
|Iron (mg)||0.4||3% RDI*||2.2|
|Vitamin B6 (mg)||0.034||2% RDI*||0.19|
|Niacin (mg)||0.18||2% RDI*||1|
|Calcium (mg)||9.5||1% RDI*||53|
|Thiamin (mg)||trace||0% RDI*||trace|
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014
Watercress is a good source of vitamin C and folate as well as a source of vitamin A (from beta-carotene). Glucosinolates are the phytonutrients plentiful in watercress.
Display on refrigerated shelving with herbs and salad items. Watercress is highly perishable so buy small quantities regularly and ensure good stock rotation. If loose, bunch and display. Customers may not know how to use watercress, so use the QR code on labels.
Store at 0°C with a relative humidity of 90-100%.
Purchase watercress with the New Zealand GAP logo.
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