Is it Safe to Eat Nasturtiums?
Understanding the Benefits and Risks
Nasturtiums are not only beautiful garden annuals, but they are also entirely edible, making them a fantastic choice for the adventurous eater. Yes, it is safe to eat nasturtiums, and they offer a delightful peppery flavor that can add a unique twist to various dishes. This includes the flowers, leaves, stems, and even young seed pods, all of which can be used in different culinary applications.
In addition to their culinary versatility, nasturtiums are packed with nutrients. The leaves are rich in vitamins A and C, fiber, and folate, making them a healthy addition to salads or garnishes. The flowers, which come in vibrant colors, are not only visually appealing but also contain significant amounts of vitamin C—about 130 milligrams per 100 grams.
For those looking to expand their palate and explore new ingredients, nasturtiums provide an exciting option. From using the leaves as a spicy substitute for watercress in salads to pickling the young seed pods to mimic the flavor of capers, the possibilities are endless. Dive into the world of edible nasturtiums and discover how these vibrant plants can elevate your culinary creations.
Nasturtium Overview
Nasturtiums, known scientifically as Tropaeolum majus, are versatile plants highly valued for their edible flowers and leaves. They are widely used in gardens for both their ornamental and culinary appeal.
Botanical Info
Nasturtiums belong to the family Tropaeolaceae and are native to South and Central America. The plant thrives in well-drained soil and full sunlight, making it a popular choice in flower beds. There are several varieties, including dwarf types that grow up to 12 inches and climbing varieties that can reach 10 feet.
The flowers are typically bright orange, red, or yellow, and the leaves are round and shield-like. Both the flowers and leaves are known for their distinct peppery flavor, reminiscent of arugula or radishes. This characteristic makes them a unique addition to salads and other dishes.
Culinary History
Historically, nasturtiums have been used in culinary applications for their vibrant colors and spicy taste. In kitchens worldwide, the use of edible flowers has expanded beyond garnishes to more substantial roles. The leaves are often added to salads, while the flowers can be stuffed or used as a decorative element in various dishes.
Nasturtium seeds, when young, are also harvested and pickled, serving as a substitute for capers. This usage highlights their versatility in the kitchen. Historically, they have featured prominently in the diets of indigenous peoples in their native regions, and their popularity has only grown with time.
Health and Safety
Nasturtiums offer a range of health benefits and are generally safe to eat, provided certain precautions are taken to ensure they are free from harmful pesticides.
Nutritional Value
Nasturtiums are packed with vitamins and minerals. The leaves are an excellent source of vitamins A and C, which support immune health and skin integrity.
The flowers also contain vitamin C, with roughly 100 grams providing around 130 milligrams.
Additionally, the seeds are about 26% protein, making them a good plant-based protein source.
These plants are also rich in antioxidants, contributing to their anti-inflammatory and antibacterial properties.
Their nutrient density, combined with their unique peppery flavor, makes nasturtiums a valuable addition to any garden and diet.
Pesticides and Safety
When consuming nasturtiums, it's critical to consider the source of the plants. If grown with commercial pesticides, the residue can be harmful.
Organic gardening practices are recommended to ensure safety. This means using natural fertilizers and pest control methods.
Avoid consuming nasturtiums from unknown or non-organic sources due to the risk of pesticide contamination.
Washing the flowers, leaves, and seeds thoroughly can help remove surface contaminants. If foraging, ensure the plants are from clean, pesticide-free environments.
Taking these precautions will allow you to safely enjoy the health benefits of nasturtiums without the danger of pesticide exposure.
Culinary Uses
Nasturtiums are not only beautiful garden plants but also versatile ingredients in the kitchen. They can be enjoyed both raw and cooked, bringing a unique peppery flavor to various dishes.
Raw Consumption
In their raw form, nasturtium leaves and flowers can be used in salads. The leaves offer a peppery taste similar to watercress, adding a spicy kick. The flowers provide a milder pepper flavor and come in striking colors like red, gold, and orange. These attributes make them excellent for garnishing and adding visual appeal to simple salads.
Young seed pods can also be consumed raw but should be used sparingly due to their strong, radish-like flavor. These pods can be added to pickles or chopped and sprinkled over dishes for an extra zing. Be cautious with the mature seed pods, as they tend to be overly hard and unpleasant to eat.
Cooking with Nasturtiums
Nasturtiums hold up well when cooked, and their usage can range from bread rolls to sauces. The leaves can be finely chopped and kneaded into bread dough, creating green bread rolls that are mildly flavorful and ideal for kids' lunch boxes.
For those who enjoy pickling, nasturtium seed pods can be mellowed by soaking them in water and salt before preserving them in a vinegar solution. This process softens their intense flavor, making them a delightful addition to savory dishes.
Flowers and leaves can also be incorporated into various hot dishes. They add complexity to soups, stews, and sauces without overpowering other ingredients. The slight bitterness of the leaves can balance rich flavors, making nasturtiums a unique element in creative culinary recipes.
Growing and Harvesting
Nasturtiums are not only aesthetically pleasing but also edible. To enjoy them to their fullest, knowing how to properly grow and harvest them is essential. Below are detailed steps for planting and caring for nasturtiums as well as efficient techniques for harvesting them.
Planting and Care
Plant nasturtiums in full sun to ensure they thrive. They can manage in partial shade, but the blooms won't be as prolific. Soil should be well-draining and it doesn't need to be fertile; in fact, poorer soils are preferable as rich soils can lead to more foliage instead of flowers.
When sowing seeds, plant them directly in the garden after the last frost. Space them about 10 to 12 inches apart. Water regularly, but be cautious not to overwater, as nasturtiums are relatively drought-tolerant once established.
Deadheading, or removing spent blooms, can encourage further flowering. However, it's not a strict requirement and can be skipped if you prefer a more natural look. A general rule is to avoid over-fertilizing, which can harm the plant's blooming capacity.
Harvest Techniques
Harvesting nasturtiums is straightforward. Pick flowers, leaves, and green seed pods when they are young and tender, preferably in the morning when the dew has just evaporated. This ensures peak freshness and flavor.
For flowers, they can be picked both in bud form and at full bloom. Leaves should be plucked from newer growth as they are more tender and flavorful. The green seed pods can be harvested and pickled, offering a unique addition to your culinary ventures.
Regular harvesting encourages more growth. Use scissors or simply snap the vegetation off by hand. Remember: Harvest consistently to keep the plants vigorous and productive throughout the growing season. Ensure the plants are dry when you harvest to prevent mold or mildew formation.
Preparing Nasturtiums
Nasturtiums are versatile and can be prepared in several ways, including making capers from their seed pods or adding them to various dishes for a peppery flavor. Their flowers, leaves, and stems are all edible.
Creating Nasturtium Capers
To make nasturtium capers, harvest the young green seed pods. Begin by soaking the pods in water mixed with salt for two days, which helps mellow their strong flavor. Then, drain and rinse the pods.
In a small saucepan, combine equal parts white vinegar and water, along with a tablespoon of sugar and salt. Bring this brine to a boil. Pack the rinsed seed pods into sterilized jars, adding bay leaves and thyme sprigs for added flavor. Pour the hot brine over the pods, covering them completely. Seal the jars and store them in the refrigerator. These capers can be used to garnish salads or as a tangy addition to various dishes.
Incorporating into Dishes
Nasturtium flowers, leaves, and stems can be integrated into a variety of meals. Their peppery flavor complements salads and sandwiches exceptionally well. Use fresh flowers as a garnish for visual and flavorful enhancements. Young leaves can be blended into a pesto or softened into herb butter.
For an intriguing twist, add nasturtium leaves to bread dough, creating vibrant green rolls that are both nutritious and visually appealing. Flowers can be mixed into a smoothie for a subtle spice. Given their versatility, nasturtiums provide a unique and healthy ingredient that can elevate numerous culinary creations.
Recipe Inspirations
Nasturtiums offer a unique flavor that can be used in various culinary preparations, from appetizers to desserts. These edible flowers and leaves provide a peppery taste, making them versatile for different dishes.
Appetizers and Salads
Nasturtiums can elevate both flavor and presentation in appetizers and salads.
For appetizers, nasturtium leaves and blooms can be used to make vibrant dips by blending them with cream cheese or yogurt.
Sprinkle nasturtium flowers on mini quiches or an omelet for an added burst of color and peppery flavor.
In salads, mix nasturtium leaves with other greens like arugula or cucumber slices.
Use whole nasturtium flowers as a garnish to make the salad visually appealing.
Main Courses and Sides
Nasturtiums can be incorporated into main courses and side dishes to add a unique taste.
Create a garden-fresh pesto using nasturtium leaves instead of basil. Mix it with pasta or spread it on pizza dough.
Add finely chopped nasturtium stems and leaves to omelets or quiches.
Use whole nasturtium flowers and leaves as a garnish on sandwiches or side salads.
Try a stuffed nasturtium bloom dish, filling the flowers with a blend of goat cheese and herbs.
Desserts and Drinks
The peppery, slightly sweet flavor of nasturtium can also be a surprising addition to desserts and drinks.
Candy nasturtium petals by brushing them with egg whites and sprinkling with sugar, then use them to decorate cakes and cupcakes.
Create a unique, refreshing drink by adding nasturtium flowers to lemonade or as a colorful ice cube garnish in your cocktails.
Infuse simple syrup with nasturtium flowers to drizzle over fruit salads or use in baking.
For a light sweet treat, try pairing nasturtium blooms with mild flavors like cucumber and mint in a delicate sorbet.
Preservation Methods
Preserving nasturtiums can help extend their usability beyond their growing season. Key methods include pickling and brining to make use of seeds and pods, and drying to store leaves and flowers.
Pickling and Brining
Pickling nasturtium seeds, also known as creating faux capers, is a popular method. To start, the seeds should be cleaned and soaked in water for two days to mellow their flavor. After soaking, drain and rinse the seeds, then pack them into sterilized jars.
Prepare a brine by bringing vinegar and sugar to a gentle simmer until the sugar dissolves. You may also add a small bay leaf and a sprig of thyme for added flavor. Pour the hot brine over the seeds in the jars, ensuring they are fully submerged. Seal the jars and store them in a cool, dark place. The pickled seeds can be used similarly to capers in various dishes.
Drying and Storing
Drying nasturtium leaves and flowers allows for longer-term storage. First, clean the leaves and flowers thoroughly. Spread them out in a single layer on a drying rack or a baking sheet lined with parchment paper. Ensure proper airflow by keeping them in a well-ventilated, dry area.
Once completely dry, store the leaves and flowers in airtight containers, away from direct sunlight. Dried nasturtium parts can be used in soups, salads, and teas. Keeping them dry and stored correctly ensures that they retain their peppery flavor and nutritional benefits.
Gardening Tips
Growing nasturtiums is a straightforward process that rewards gardeners with vibrant blooms and flavorful leaves. To achieve the best results, focus on proper growing conditions and strategic companion planting.
Growing Conditions
Nasturtiums thrive in full sun and require well-drained soil. Plant seeds in the spring, spacing them about an inch below the surface. Aim for 8-12 inches (20-25 cm) between plants. This spacing ensures that each plant has enough room to grow and receive adequate light.
When seedlings reach around 6 inches (15 cm) tall, consider transplanting them into larger containers filled with a mix of two-thirds multi-purpose compost and one-third grit or sand. This ensures good drainage. Regular watering is essential, especially in the early stages of growth. They prefer a moderate watering schedule to avoid waterlogging.
The Tom Thumb variety of nasturtiums is compact and suitable for smaller garden spaces or flower beds. It’s important to monitor the growth and adjust care as needed throughout the growing season.
Companion Planting
Nasturtiums make excellent companion plants due to their pest-repelling properties. They help deter aphids, whiteflies, and squash bugs. Plant them alongside vegetables like tomatoes, cucumbers, and beans for added protection. This natural pest control reduces the need for chemical interventions.
In flower beds, nasturtiums add a splash of color and can be used to create visual harmony. They can also improve the health of neighboring plants by attracting beneficial insects such as pollinators.
By integrating companion planting strategies, gardeners can enhance both the aesthetic appeal and the productivity of their gardens.
