You don't need to be a food photographer or recipe creator like myself to make your food presentation have that wow-factor or be Instagram worthy. Today, I am sharing with you how you can easily add that wow-factor to wholefood recipes (that you'll find here) with the nutritious healing power of edible flowers.
As a Nutritionist (and lifelong gardener), I am often asked by my clients and following about the nutritional value and benefits of culinary flowers. They want to know how to use edible flowers, which blossoms are safe to eat and what each one tastes like. Many are also very curious to learn what type of nutrients and medicinal benefits each flower provides.
So, today I have complied the following tips and recipe suggestions that will give you a heap of drool-worthy inspiration to give edible flowers as go this coming week. I promise there are a heap of health benefits aside from just looking pretty, edible flowers are usually super easy to grow in the garden or even a patio pot. All you need is a patch of dirt and sunlight. Ready? Let's get flower picking...
What Are Edible Flowers?
Not only do colourful flowers and blossoms look stunning as a garnish to high tea, wedding cakes, and summer cocktails, there are many flowers that are fully edible and safe to eat. Often called culinary flowers in the chef world, edible flowers are essentially flower buds, petals and whole flower blossoms that can be safely consumed. The blossoms themselves can be served as part of a main meal like stuffed daylily flowers, or used to season as in the case of rose petal or lavender moon milk, or nasturtium blooms and seeds used to add a punch of peppery flavour.
In many Asian, European, and Middle Eastern dishes, flowers have been used for centuries, not just for décor, but to enhance food presentation and the flavour. It's a practise that people from all around the world have used for thousands years, and now you too can explore the benefits if you keep a few key things in mind.
What Flowers Are Safe To Eat?
Stop! Now, before you rush out to the Bunning's garden section and go planting an entire flower garden, it is important to note that not all flowers (or parts of flowers) are edible. In fact some like camellia, daffodils, foxglove, hibiscus and magnolia, are very toxic to humans and can make you very sick, and in some cases, a few are even deadly. It is important to educate yourself on which flowers are safe to eat before trying to be creative in the kitchen.
Use Only Organically Grown Flowers
As a general rule, only ever use organic flowers if you intend to eat them. You need to know that if a flower has been treated with chemical pesticides (on any part of the plant) it is off the menu, and this includes all commercially grown blooms you'd find at a flower shop or grocery store. So, are those that you might find growing along the side of the road. You just cannot trust that they have not been contaminated by exhaust and petrol from cars, or city council sprays, so the first rule is always use organically gown blossoms, and ones you can clearly identify as safe to eat.
What Flowers Are Safe To Eat?
Only ever eat off the safe list; when in doubt don't eat it. Unfortunately, you cannot gauge if a flower is safe to eat just by looking at it, so you need to do a little research before you start. Here is a beginner's list of safe flowers you can eat to help you get started, and the ones you need to avoid.
Avoid: Poisonous Flowers | Safe: Culinary Flowers |
Amaryllis, Aster, Azaleas, Crocus, Daffodil, | Artichoke, Calendulas, Chamomile, Chives |
Frangipani, Foxgloves, Hydrangea, Hyacinth | Chrysanthemums, Cornflower, Dandelion |
Iberis, Iris, Jasmine, Lillies, Lupin, Oleander | Echinacea, Forget Me Nots, Gladiolia, Lavender |
Poinsettia, Poppy, Queen Anne’s lace | Mallow, Marigolds, Nasturtium, Pansy, Roses |
Sweet pea, Ranunculus, Rhododendron | Sunflower, Sweet Woodruff, Viola, Zucchini |
This beginner's list is meant to help you get started, but I highly encourage you to do your own diligence before picking just any flower if you intend to consume it. Once you have confirmed if the flower is edible you can begin to compile your own list of safe culinary flowers to enjoy in your recipes.
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10 Oh So Pretty Edible Flower Recipes
Now let's tuck into the part you've all been looking forward to, some recipe inspiration. I've rounded up the deliciousness with the following healthy and nutritious recipes that use edible flowers in several beautiful and yummy meal ideals.
1. Use Edible Flowers In Spring & Summer Salads
A stunning springtime salad recipe, this inspiration comes from Carol’s Vegan Kitchen and provides an excellent example of how you can easily create a vibrant and showy salad recipe simply by adding in a variety of colourful blossoms. Some of my favourites in salads are orange-red nasturtiums which have a slight peppery flavour; blue coloured borage blossoms which are super refreshing with hints of cucumber; pink-red rose petals, or the showy coral-pink of hibiscus blossoms.
2. Edible Flowers Tucked In Fresh Spring Rolls
Vietnamese spring rolls, or summer rice rolls as many call them, make a delicious, low carb meal using finely chopping veggies, herbs, and seasoned meats and wrapping them in glass-like rice paper rolls. These are a popular find at food courts, and usually come with a variety of dipping sauces like peanut satay, hoisin, or sweet chili.
Making these at home is easy, and means you can customise the filling ingredients and of course, add some gorgeous edible flowers to create a visually and mouth-watering main meal or light lunch. Flowers and culinary blossoms I love for this include the following:
showy pansies because they are so sturdy and big; easy to work with
calendula petals which provide a vibrant bolt of yellow and orange
blue cornflowers for a near tasteless accent of electric blue
yellow, red, orange and crimson daylilies for a hint of honey-like sweetness
pinks (dianthus) for their pretty pink-red hued petals often edged in white
Using flowers in your summer rolls is such a cool and trendy way to fancy up your plate with extra colour as well as nutrients. Don't be shy when it comes to experimenting. Many edible flowers have very little taste and lend themselves perfectly for adding a little pizzazz to your spring and summer rolls.
If you really love this idea, I dedicated an entire Pinterest board to showcasing stunning flower power recipes using petals and the full blossoms in showy ways. Click here to get inspired!
3. Edible Flowers In Smoothie Bowls
If you are social media follower of mine, you already know I am a huge advocate for getting enough greens in your diet every day, but now I am hoping I inspire you to add a few flowers to your bowl. Remember, they provide nutrients such as antioxidants, flavonoids, vitamins and minerals. Blend yourself this greens bowl, a combination of mango and banana providing a creamy, sweet base, and top it with some showy pansies.
Green Smoothie Recipe |
Ingredients |
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Method |
You can add just about anything to this base including a mix of fresh or frozen fruit, greens, veggies --yes I said veggies! I use regularly raw cauliflower, cooked sweet potato and raw broccoli to name a few. Blitz on high in a Nutri-Bullet for 30 seconds and enjoy over ice or as a smoothie bowl. |
Nothing really beats a smoothie for a super fast and easy nourishing meal. They are made in a matter of seconds, and with all the nutrients you need to kick off your morning, they provide the perfect breakfast made with wholefood nutrition. Browse my smoothie recipes here, or see more on Pinterest.
4. Use In Floral Infused Water
Hydration is a so important to keeping your gut happy, appetite in check and your overall well-being. Without water we would not last more than 10 days, so it is vital to drink 2.5-3 litres each and every day. One way is to achieve this goals, is to create infused water, and of course, adding healing flowers to your water bottle has benefits. Browse my Pinterest board and Infused water recipes for more ideas.
Lavender Rose Infused Water Recipe |
Ingredients |
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Method |
In a kettle, boil 1000ml of water and set aside. In a tea pot, add the two lemons, thinly sliced to 500ml of the boiled water. Add the stevia, and dried lavender buds; stir well. Keep the remaining boiled water aside to cool in a large pitcher; add the ice to help it cool. After 5-10 minutes, pour the steeped lemons and lavender mix over the water in the pitcher. Stir well and add the rose petals. Serve chilled with a few lemon wedges. |
5. Edible Flowers For High Tea
It's easy to picture pretty cakes and desserts at a high tea all garnished with colourful blossoms (like above), but did you know, you can do this at home too?
Historically, "high tea" was an afternoon tea party served between 3pm - 5pm, where black tea and an array of crust-less sandwiches, scones, and delicate desserts was served. I love the idea, but instead of sugary cakes and breaded sandwiches, I enjoy beautiful and tasty ways to use edible flowers to adorn more wholefood based treats.
Here's a little traditional high tea inspiration for you:
Adding flowers to your tea time fair is such a simple way to serve a pretty and memorable afternoon tea or host a tea party. Many of these recipe ideas would be perfect for a girlfriend's baby shower, engagement or bridal party, and of course, pampering Mum on Mother's Day. Find more here.
6. Edible Flower Ice Cubes
If you are not a fan of eating flowers, you may find freezing them ice more preferable. Floral ice cubes are a beautiful way to dress up a simple glass of water, or make a sensational looking cocktail for summer and seasonal celebrations. Personally, I am quite happy to adorn my glass with flowers on any occasion, and this is how I do it with ice cubes.
Flower Ice Cube Recipe |
Ingredients |
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Method |
Choose a large, deep ice cube tray for this. I found these at Kmart and they work perfectly. Made of flexible silicone, they take a little getting used to getting into the freezer, but they make the BEST cube ice cubes I've ever seen. I always start with warm water (not hot or cold) as this freezes faster and much clearer than hot or cold. Fill the individual cubes half way with water, then place your blossoms in each and gently top with the remaining water. If you are trying make a mini arrangement using a few blossoms per cube, fill the cubes only halfway; freeze the water in the tray until partially frozen. Add the flowers as they will now sit and stay put on the slushy ice allowing you to arrange a few per cube |
HOT TIP: if you place the ice tray in a small cooler that fits your freezer, the water will freeze at the same rate and more evenly giving you that crystal clear, glass-like ice cube.
7. Edible Flower Infused Teas & Tisanes
Fresh or freeze dried flowers can be used to make some beautifully nutritious teas and tisanes. Dating back to Egyptian times, tisane is a caffeine-free beverage made with an infusion of fragrant herbs, fruit, peel, bark, flowers, or spices. The ingredients are steeped or simmered in hot water to make a herbal infusion, or tisane. They are simple to make at home and if you combine certain flowers and herbs you can make an array of nutritious drinks for good health.
How To Make Your Own Tea & Tisane
To make your own teas and tisane at home, it's helpful read up on herbology and Ayurveda practises. There are literally hundreds of healing combinations that not only taste good, but also have many health benefits and uses. I like using specific recipes like this to support my body throughout my cycle, help reduce menopause symptoms, and reduce stress and anxiety. In many cases, it is as simple as tossing a few petals in the teapot and letting is steep.
To make homemade tisane, I recommend getting empty teabags, reusable silk sachets, or even a French press like this one. Another option is this hot or cold brew tea infusion to steep tisanes or make infused water. You just add your fresh herbs and flowers to the French press or a teapot (or even a small saucepan), and pour boiling water over them. Let the tisane steep for several minutes before you serve. Use the fresh-picked blossoms to extract the highest concentrations of essential oils and healing properties within the edible flowers.
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8. Edible Flower Moon Milk
Nothing caps off a hectic day better than the calming goodness of a warm, flower infused moon milk. It's a beverage that is traditionally used in Ayurveda practices where cow's milk was simmered with a blend of honey, ashwagandha, nutmeg, and other Indian spices. Moon milk is used as a common remedy for insomnia, restlessness or as part of one's every day bedtime routine. The anti-inflammatory properties of the drink are thought to help to build up the body’s defences against stress, burnout and exhaustion.
Nowadays, there are many ways aside from the traditional recipe, to make the warm, healing beverage. You can use an alternative milk such as goat's milk, almond, coconut, cashew and oat milk instead of traditional cow's milk. Add to this dried and fresh herbs, spices and flowers to make a herbal remedy or simply a delicious, warm drink. Interested? I wrote all about moon milk and using edible flowers, here.
8. Edible Flower Lollies
As a Nutrition Practitioner, I am forever helping and encouraging clients to reduce all the processed sugar from their diet. However, an occasional sweet treat is fine; moderation over restriction, right? Personally, I use herbal sweeteners like stevia or monk fruit to make fun lollies and things for this kids, but below I have included a few fun recipes you can use to create lollies from edible flowers.
As you can see, flowers can make so many showy desserts and lollies for special occasions or entertaining. These would be a beautiful treat for weddings, picnics or engagement parties.
9. Flower Infused Syrup & Sauces
You can truly transform your pantry with edible flowers simply by infusing fresh or dried, organic blossoms in homemade syrups, sugars, honey, vinegar, or sauces. It is such a simple way of adding a touch of floral sweetness, nutrients, and aroma. Here's a few delicious ways to try and do this:
Fermenting flowers in honey or syrups is so easy and fun to do, and provides a heap of healing and medicinal benefits. If you use blossoms such as elderberry for example, the plant provides a strong immune boosting effect and is often used in natural cold and flu remedies. Imagine spreading a drizzle of honey over your toast that can boost your immunity at the same time. That's the power of wholefoods and edible flowers!
10. Flower Blossom Cocktails & Mocktails
Ohhh, I saved the best for last... edible flowers add a perfect finishing touch to summer cocktails and will make for some memorable entertaining with friends. You can use edible flowers as a stunning garnish as well as use them in drinks for show, or by making an infusion such as flower syrups or cordials. Here's a few pretty examples to inspire and get you started:
Sometimes simplicity is best. I love topping off my drinks (usually non-alcoholic) with a few fresh blossoms from my kitchen garden. It just provides that added pizzazz and are so pretty to look at, and course, snap for my Instagram!
Nutritionist's Note
Eat a flower rainbow every day---this certainly takes on a whole new meaning when you add edible flowers to the mix! Hopefully, you can see how adding just a few edible blossoms to your meals, bursting with colour and nutrients, can provide a lovely finishing, and nutritious touch. I'd love to know what edible flower recipes will you try this week? Come share your thoughts in the comments.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a Certified Personal Trainer & Fitness Instructor, a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or sharing her creative talents for wellness content. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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These are so beautiful, never thought you could eat flowers!!!
I have to be honest the image of the donuts drew me in but I really had no idea that you can use flowers in your food. And how pretty do you make these, so beautiful!!! Thanx Emma!