Floral centerpieces on the dining table are a classic and timeless tradition, but sometimes flowers can also appear on the dinner plate. Edible flowers are used in many different cooking styles and can be found on menus around the world.
Not all flowers are safe to eat, but those that are can offer a unique explosion of flavor and color to many dishes, including salads, sauces, drinks and appetizers. Some of them may even offer health benefits.
Here are 11 edible flowers with potential health benefits.
1. Hibiscus
You can eat the flower straight from the plant, but it’s usually used for tea, dressings, jams, or salads. Many cultures drink hibiscus tea for its medicinal properties. Some studies indicate that hibiscus may help reduce blood pressure and cholesterol levels, although more research is needed to better understand how hibiscus can support heart health (1Trusted Source, 2Trusted Source). The tea is bright red and has a sour, somewhat tart flavor. It can be served hot but is especially refreshing on ice on a hot summer day.
2. Dandelion
Dandelions have small flowers – about 1-1.5 inches (2-4 cm) in diameter – with many small bright yellow petals. They provide various plant compounds known to have powerful antioxidant properties (3Trusted Source). Interestingly, the flowers aren’t the only part of the dandelion that can be eaten. In fact, every part of this so-called herb can be enjoyed, including its roots, stems and leaves. There are endless options for eating dandelion:
The flowers can be eaten raw, alone or tossed in salads. They can be breaded and fried or used to make jellies and wine. The roots are often infused to make tea, while the vegetables can be eaten raw as a salad or as a sandwich garnish. They can also be cooked in stews, casseroles, or any other dish that calls for hearty vegetables.
3. Lavender
The combination of color and aroma makes lavender a particularly desirable addition to a variety of foods, including baked goods, infused syrups, liqueurs, herbal teas, dry spice tea towels, and herbal mixes. Its flavor goes well with both sweet and savory ingredients, including citrus fruits, berries, rosemary, sage, thyme and chocolate. When cooking with lavender, it is best to start with a small amount and slowly increase until you reach the desired flavor, as it can quickly become overbearing.
4. Honeysuckle
In the culinary world, honeysuckle is most often used to make tea or a fragrant and flavorful syrup. You can use the syrup to sweeten iced tea, lemonade, yogurt, and sorbet or as a sugar substitute in quick bread recipes. While the honeysuckle flower and its nectar are perfectly safe to eat, note that the berries of some varieties can be toxic when ingested in large quantities.
5. Nasturtium
The leaves are round and resemble small water lilies. They are tender enough to be used as a salad or smoothed in pesto. Nasturtium is not only a versatile and captivating ingredient, but also nutritious, containing a variety of minerals and healthful compounds with antioxidant and anti-inflammatory effects.
6. Borage
The flowers can be eaten fresh in salads or as a garnish for desserts and cocktails, or they can be cooked and added to soups, sauces or stuffed with pasta. Borage can also be served as a standalone vegetable side dish.
7. Portulaca
Purslane is a succulent that produces small yellow flowers and thick, fleshy leaves, both of which are edible and can be eaten cooked or raw. Historically, purslane was considered no more valuable than a garden weed. However, this little plant has recently gained popularity due to its rich nutrient content:
It’s packed with vitamins, minerals, and antioxidants, but its biggest claim to nutritional fame is its omega-3 fat content. In fact, purslane provides more omega-3s than almost any other vegetable of its kind. Purslane flowers and leaves can be served raw in many salads and sandwiches. They can also be stir-fried or steamed with other vegetables as a side dish or added to your favorite soups. You might also consider trying this battered and fried plant.
8. Pink
Fresh rose petals can also be mixed up and added to liquid to make rose-based drinks, jams, and jellies. Chopped rose petals added to sugar or butter give a unique twist to otherwise ordinary ingredients. Like many other edible flowers, roses can offer health benefits. Some research suggests that certain compounds in roses may play a role in reducing anxiety and promoting relaxation (10Trusted Source).
9. Pumpkin flower
You don’t have to sacrifice your pumpkin crop to enjoy eating flowers. Only female flowers can turn into squash, so keep eating the male flowers to ensure a full harvest. Male flowers have a long, thin stem and typically grow around the outer edges of the plant. Female flowers tend to grow closer to the center of the plant and have a small bulbous fruit at the base of the flower where it meets the stem.
10. Pansy
Typically, pansies have a mild, fresh, and slightly floral flavor, although there are some flavor variations depending on the type. Because pansies can have so many color variations, they are an excellent decorative addition to desserts, such as pastries, cakes, and cookies. For an added touch, you can caramelize the petals before adding them to your dish. For easier preparation, pansies can be finely chopped and added to a simple green salad for a pop of color and texture. In addition to being a unique addition to a meal, pansies are also a rich source of several potent plant compounds known to have antioxidant and anti-inflammatory properties (12Trusted Source).
11. Chamomile
Most recipes require heating the flowers in a liquid to extract their aromas and bioactive compounds. The leaves and flowers are usually dried first, but can be used fresh. While most often used for chamomile, the flowers can also make syrups or other infusions for baked goods, smoothies, or desserts.