Cress Microgreens: A Peppery Powerhouse of Nutrition

Cress microgreens—the young shoots of Lepidium sativum (garden cress), Lepidium perfoliatum (peppercress), and related species—are a quick-growing, nutrient-dense addition to any diet. Harvested in just 5–10 days, these tiny greens deliver a bold, peppery flavor and crisp texture, making them a favorite for home gardeners, chefs, and health enthusiasts alike.

Packed with Nutrients

A 100g serving of cress microgreens offers:

• 32 calories and 2–3g of complete protein, containing all essential amino acids.
• Vitamin C (69mg), exceeding mature lettuce, Vitamin K (541µg) for bone health, and Vitamin A (346 IU) as beta-carotene for immunity and vision.
• Minerals such as potassium (606mg), calcium (81mg), magnesium (38mg), and iron (1.3mg).
• Antioxidants including flavonoids, polyphenols, and glucosinolates (like lepidine) which aid detoxification and reduce inflammation.
• Dietary fiber (1–2g) promoting gut health and satiety.

The high vitamin K and glucosinolate content make cress microgreens stand out for heart health, immunity, and detox support.

Easy and Fast to Grow

Cress microgreens thrive on soil, hydroponic pads, or even absorbent cotton wool, thanks to their mucilaginous seeds that gel when wet. Here’s a quick growing guide:

1. Sow seeds thickly and evenly on pre-moistened medium—no soaking needed.
2. Optional blackout for 2–3 days to encourage sprouting.
3. Provide moderate indirect light (sunlight or LED grow lights).
4. Mist or bottom-water daily to keep moist without sogginess.
5. Harvest at 2–3 inches by trimming just above roots when cotyledons fully open.

A 10×20-inch tray yields about 150–250g, making it a high-efficiency crop.

Culinary Versatility

Cress microgreens bring a zesty, peppery kick to dishes and are popular in European and UK cuisines. Use them to:

• Elevate salads, sandwiches, wraps, and classic egg and cress sandwiches
• Garnish soups, cold dishes, and creamy foods for fresh contrast
• Add visual appeal with delicate green leaves and purple-tinged stems

Their bold flavor pairs well with mild or rich foods, adding nutrition and excitement.

Tips for Success

• Store refrigerated at 2–5°C in sealed containers for 5–7 days, best fresh.
• Use food-grade seeds and sanitized growing media to reduce microbial risk.
• Moderate light prevents stretching and drying, ensuring compact greens.

Market and Trends

The global microgreens market, valued at $2.6–3.2 billion in 2024, is growing fast. Cress microgreens, with their rapid growth, bold flavor, and nutrient density, are increasingly popular in culinary and health markets. Their short crop cycle and efficient seed-to-harvest ratio make them ideal for urban farming, home gardens, and educational projects.

Why Cress Microgreens Matter

Fast-growing, easy to cultivate, and packed with powerful nutrients, cress microgreens offer a flavorful boost to any diet. Their unique peppery taste and impressive health benefits make them a superfood worthy of your kitchen and garden.

? Ready to spice up your meals and health? Support Lonestar Legacy Greens (LLG) for exclusive growing guides, automation blueprints, and expert insights. Together, let’s cultivate a vibrant, nutritious future.