Guest Post: Flower Power

Katarina Rogers is a dietetic student at the University of Nevada, Reno and is our guest blogger this week.

We all know the excitement of the first flowers coming to bloom after a long cold winter here in Reno. Tulips and daffodils begin popping up all over the neighborhood, promising sunnier days are right around the corner. Flowers are the gems of our gardens, bringing color and fragrance, but they are more than just a pretty face. Edible flowers can help diversify our plates and bring bountiful benefits to our diet. Delicate petals and full blooms are popular garnishes to many dishes and drinks, however, they may be pushed to the side or swirled away because they are not familiar. We may not think of a flower as something we eat, but that should change, and here are some reasons why…

Variety

There are over 100 species of edible flowers  worldwide. To name a few, there is saffron; a seasoning that comes from the stamen of a crocus flower commonly found in Mediterranean areas, chamomile; a tiny white flower often used in tea for its soothing effects, tree peony; an easy-to-grow woody shrub, China rose, honeysuckle, nasturtium, day lily, and the blossoms of squash, which are stuffed and fried throughout their summer growing season. With so many flowers to pick from, why not try a few?

 

Nutritional Value

Like their fruit and vegetable counterparts, flowers are a good source of fiber, are low calorie, and contain small amounts of carbohydrate, fat, and protein. They vary in their composition of pollen, nectar, petals, and other parts which effects their final nutritional value. Pollen contains carbohydrates, saturated and unsaturated fat, proteins, carotenoids, and flavonoids. Nectar contains the sugars glucose, fructose, and sucrose, as well as free amino acids, alkaloids, and terpenoids. The petals and other parts contain vitamins, minerals, and antioxidants.

Potassium, calcium, phosphorus, and magnesium are abundant in many edible flowers. In fact, fuchsia, feverfew, and French marigold can provide up to 25% of the recommended daily intake of these minerals when eaten in sufficient quantities listed below¹.

 

 Antioxidant Activity

Edible flowers have high levels of polyphenols; antioxidants that provide protection against disease-related inflammation linked to cardiovascular disease and certain cancers, as well as antibacterial properties that protect the plant from predators and contamination.  In turn, edible flowers provide the same benefits to us when consumed, and many varieties are excellent sources of vitamin C, another potent antioxidant.

Dog-rose Flower

Flavor

Flowers come in all colors and shapes, so it stands to reason they would come in a wide variety of flavors. Chives are a popular culinary flower and have the light and delicate flavor of onion. Bachelor’s Button has a slightly sweet clove-like flavor and are often used as a garnish or a natural food colorant. Tulip has a sweet lettuce flavor and is commonly used in salads. Nasturtium has a peppery, zesty flavor like that of mustard.

If you are excited about using flowers in your next culinary endeavor but are unsure about how to use them, here are some ideas:

• Add calendula to rice and egg dishes for their spicy flavor and pop of color

• Freeze rose petals and berries into ice cubes for water and teas

• In a vinaigrette, add chive blossoms

• In jellies or marinades, use rose buds, hibiscus, or chamomile

• Top lox with a blend of chive nasturtium added to cream cheese and sprinkle with pansies

 

When using culinary flowers, be sure to get them from growers that are not treating them with pesticides, or if you are feeling ambitious, grow them at home. Edible flowers are often available in specialty grocery stores like Whole Foods but can also be found at farmers markets.

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Karen Fisher, MS, RDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website atwww.NutritionConnectionNV.com