Nasturtiums are vibrant, edible flowers that can add a colorful and flavorful touch to culinary creations. All parts of the nasturtium plant are safe to eat, including the leaves, flowers, stems, and seeds. These versatile plants offer a peppery, slightly spicy taste that can enhance salads, garnish dishes, or be used as an eye-catching decoration on desserts.
Nasturtiums are not only edible but also packed with nutritional benefits. The leaves and flowers contain high levels of vitamin C and are rich in antioxidants. They also provide a good source of vitamin A, iron, and other minerals. Incorporating nasturtiums into your diet can be a delightful way to boost your nutrient intake while adding a unique flavor profile to your meals.
When using nasturtiums in cooking, it’s important to harvest them from plants that haven’t been treated with pesticides or other chemicals. Gardeners can easily grow nasturtiums at home, ensuring a fresh and safe supply for culinary use. Whether you’re a seasoned chef or an adventurous home cook, experimenting with nasturtiums can open up new possibilities in the kitchen and add a touch of garden-fresh elegance to your dishes.
Nasturtium Overview
Nasturtiums (Tropaeolum majus) are vibrant, colorful plants belonging to the Tropaeolaceae family. They are known for their edible flowers, leaves, and seeds, making them a popular choice in both gardens and kitchens.
These plants come in various varieties, offering a range of colors from bright yellows and oranges to deep reds. Some cultivars feature climbing vines, while others form compact bushes.
Nasturtiums are prized for their exotic flavor profile. The leaves and flowers have a peppery, slightly spicy taste that adds a unique zest to salads and other dishes.
As an edible plant, nasturtiums offer more than just flavor. They are rich in vitamin C and contain beneficial antioxidants. The entire plant is edible, from the delicate petals to the round leaves.
Cultivation of nasturtiums is relatively easy. They thrive in poor soil and require minimal care, making them an excellent choice for novice gardeners.
Key features of nasturtiums:
- Edible parts: Flowers, leaves, seeds
- Flavor: Peppery, spicy
- Nutrients: High in vitamin C
- Growth habit: Climbing or bushy
- Soil preference: Well-draining, even poor soil
Culinary Uses of Nasturtiums
Nasturtiums offer versatile culinary applications, from vibrant salad additions to flavorful garnishes. Their peppery taste and edible flowers, leaves, and seeds provide unique opportunities in the kitchen.
Incorporating into Salads
Nasturtium flowers and leaves add a splash of color and zesty flavor to salads. The flowers can be used whole or torn into petals, while the leaves provide a peppery kick similar to arugula. To prepare, gently wash the flowers and leaves, then pat dry.
Mix nasturtium petals with mixed greens, cucumber, and cherry tomatoes for a refreshing summer salad. The leaves can be chopped and added to potato salads or coleslaw for an extra punch of flavor.
For a unique twist, try a nasturtium-only salad with various colored flowers and young leaves, dressed with a light vinaigrette.
Creating Nasturtium Pesto
Nasturtium pesto offers a spicy alternative to traditional basil pesto. To make it, blend nasturtium leaves with garlic, pine nuts, Parmesan cheese, and olive oil. Adjust the ingredients to achieve desired consistency and flavor.
This vibrant green pesto can be used as a pasta sauce, spread on sandwiches, or as a dip for vegetables. For a milder taste, mix nasturtium leaves with basil or other herbs.
Store the pesto in an airtight container in the refrigerator for up to a week, or freeze in ice cube trays for longer storage.
Garnishes and Decorative Uses
Nasturtium flowers make stunning garnishes for various dishes. Their bright colors ranging from yellow to orange and red add visual appeal to plates. Use whole flowers to top soups, salads, or cheese platters.
For an elegant touch, float nasturtium blossoms in champagne flutes or use them to decorate cakes and cupcakes. Ensure the flowers are pesticide-free before using them on food.
Nasturtium leaves can also be used as edible serving cups for small appetizers or as a bed for grilled meats and fish.
Pickling Nasturtium Seeds
Nasturtium seeds, when pickled, create a tangy condiment similar to capers. Harvest green, unripe seeds and rinse them thoroughly. Prepare a brine solution with vinegar, water, salt, and optional spices like peppercorns or bay leaves.
Place the seeds in sterilized jars and pour the hot brine over them. Seal the jars and let them cool before refrigerating. These “poor man’s capers” can be used after a week but improve with age.
Use pickled nasturtium seeds in tartar sauce, pasta dishes, or as a garnish for fish. They add a burst of flavor to salad dressings and can be chopped and mixed into compound butters.
Nutritional Profile
Nasturtiums offer a rich array of nutrients, making them a valuable addition to any diet. These vibrant plants are packed with essential vitamins and minerals that contribute to overall health and well-being.
Vitamin C is one of the most prominent nutrients found in nasturtiums. This powerful antioxidant supports immune function and helps protect cells from damage caused by free radicals.
Nasturtiums are also an excellent source of vitamin A, which is crucial for maintaining healthy vision, skin, and immune system. The leaves and flowers contain beta-carotene, a precursor to vitamin A.
Iron, an essential mineral for oxygen transport in the body, is present in nasturtium leaves. This makes them a beneficial option for individuals looking to boost their iron intake through plant-based sources.
The nutritional profile of nasturtiums extends beyond these key nutrients. They also contain:
- Manganese
- Flavonoids
- Glucosinolates
These compounds contribute to the plant’s antioxidant properties and potential health benefits. Nasturtiums’ diverse nutrient content makes them a valuable addition to a balanced diet.
Growing Nasturtiums
Nasturtiums are easy to grow and make a colorful addition to gardens. They thrive in various conditions with minimal care, producing edible flowers and leaves throughout the growing season.
Suitable Soil and Containers
Nasturtiums prefer well-drained, poor to moderately fertile soil. Rich soil promotes lush foliage growth at the expense of flowering. For container growing, use a potting mix with good drainage. Pots should be at least 10-12 inches deep to accommodate their root system.
Avoid fertilizing nasturtiums, as this can reduce flower production. If soil is too rich, the plants will produce mostly leaves. In garden beds, loosen the soil and mix in some compost before planting.
For hanging baskets or window boxes, choose trailing varieties. Dwarf types work well in smaller containers or as border plants.
Sun Exposure and Watering
Nasturtiums grow best in full sun but can tolerate partial shade. They need at least 6-8 hours of direct sunlight daily for optimal flowering. In hot climates, provide some afternoon shade to prevent wilting.
Water nasturtiums regularly, keeping the soil evenly moist but not waterlogged. Allow the top inch of soil to dry between waterings. During hot, dry spells, increase watering frequency.
Mulching around plants helps retain moisture and suppress weeds. Use organic mulch like straw or wood chips, keeping it away from the plant stems to prevent rot.
Companion Planting Benefits
Nasturtiums make excellent companion plants in vegetable gardens. Their strong scent repels pests like aphids, whiteflies, and squash bugs. Plant them near:
- Tomatoes
- Cucumbers
- Squash
- Broccoli
- Cabbage
Nasturtiums also attract beneficial insects like bees and butterflies, enhancing pollination in the garden. Their sprawling growth habit provides ground cover, helping to retain soil moisture and suppress weeds.
Harvesting Tips
Harvest nasturtium leaves and flowers throughout the growing season. Pick young, tender leaves for the best flavor. Flowers can be harvested when fully open.
To encourage continuous blooming, remove spent flowers regularly. This prevents the plant from putting energy into seed production.
Harvest in the morning when plants are well-hydrated. Gently rinse leaves and flowers before use. Store harvested nasturtiums in the refrigerator, wrapped in damp paper towels, for up to 3 days.
For seed saving, allow some flowers to mature into seed pods. Collect the pods when they turn brown and dry. Store seeds in a cool, dry place for planting next season.
Safety and Allergen Information
Nasturtiums are generally safe to eat and offer nutritional benefits. However, there are a few key safety considerations to keep in mind when consuming these flowers and leaves.
Edibility and Non-Toxicity
Garden nasturtiums are edible and non-toxic to humans. They make an excellent choice for kid-friendly gardens and culinary use. The flowers, leaves, and seeds are all safe for consumption. Nasturtiums are rich in vitamins A and C, supporting immune health and skin integrity.
When harvesting nasturtiums for eating, ensure they are free from pesticides and other contaminants. Wash the flowers and leaves thoroughly before use. People with pollen allergies should exercise caution, as nasturtiums may trigger mild allergic reactions in sensitive individuals.
Oxalic Acid Content
Nasturtiums contain oxalic acid, a compound found in many leafy greens. While generally safe in moderate amounts, oxalic acid can interfere with calcium absorption if consumed in large quantities. People with a history of kidney stones or calcium oxalate issues should limit their intake of nasturtiums.
Cooking or blanching nasturtium leaves can reduce oxalic acid content. Pregnant women and young children should consume nasturtiums in moderation. Those with specific health concerns should consult a healthcare professional before adding nasturtiums to their diet regularly.
Creative Culinary Inspirations
Nasturtiums offer a world of flavor possibilities in the kitchen. Their peppery taste and vibrant colors can elevate dishes from ordinary to extraordinary.
Unique Flavor Combinations
Nasturtium flowers and leaves pair wonderfully with a variety of ingredients. Try adding them to fruit salads for a spicy contrast to sweet flavors. Combine nasturtium petals with goat cheese and honey for a unique appetizer spread.
Experiment with nasturtium-infused butter to add a peppery kick to grilled meats or vegetables. Mix chopped nasturtium leaves into cream cheese for a zesty bagel topping.
For a refreshing summer drink, muddle nasturtium petals with lime juice and mint, then top with sparkling water.
Nasturtium-Infused Vinaigrettes
Create vibrant dressings by infusing vinegar or oil with nasturtium flowers and leaves. Place a handful of nasturtiums in a jar of white wine vinegar and let it steep for a week.
Use this infused vinegar as a base for salad dressings. Combine it with olive oil, honey, and Dijon mustard for a balanced vinaigrette. This dressing pairs exceptionally well with green salads, grilled vegetables, or as a marinade for chicken.
For a quick option, blend fresh nasturtium leaves with olive oil, lemon juice, and garlic to make a peppery green dressing.
Faux Caper Substitutions
Nasturtium seed pods make an excellent substitute for capers. Harvest green, unripe seed pods and pickle them in a mixture of vinegar, water, salt, and sugar.
Use these “faux capers” in dishes where you’d typically use regular capers. They work well in pasta sauces, on pizzas, or as a garnish for fish dishes.
Try adding them to tartar sauce for a unique twist on the classic condiment. Chop pickled nasturtium pods and mix them into potato salad for an extra burst of flavor.
Daring Dips and Sauces
Incorporate nasturtiums into dips and sauces for added flavor and visual appeal. Blend nasturtium leaves into hummus for a peppery variation on the classic dip.
Create a nasturtium pesto by replacing some of the basil with nasturtium leaves. Use this pesto as a pasta sauce, spread it on sandwiches, or dollop it onto grilled vegetables.
For a colorful twist on tzatziki, mix chopped nasturtium leaves and petals into Greek yogurt with cucumber and garlic. This makes a great dip for vegetables or a sauce for grilled meats.