Nothing catches the eye in my scroll more than a pretty smoothie bowl adorned with fresh blossoms, whether edible or not. Personally, I love making food like a dreamy feast for the eyes, and its remarkably easy to do. So, today, I am going to share with you which flower blossoms are totally safe to consume--because not all are--and spill the hibiscus infused tea on why adding edible flowers to your meals has many health benefits.
Before we start, whoever said you cannot play with your food was a party pooper--of course you can! I do nearly every day with my smoothie and salad bowls, and love adding a punch of colour or sprinkle of prettiness with edible flower blossoms or the dried petals. Garden gloves on? Let's learn how to use and harness the power of edible flowers!
What Are Edible Flowers?
First, what exactly is an edible flower? Well, it's the part of certain plants that blossom and set seed. In many cases, the blossoms are just as nutritious as the flesh and fruits we commonly consume. Edible flowers are a common culinary ingredient used across the world, valued for the nutrition, unique flavour, aroma, and of course, visual presentation. Most edible flowers are easy to work with, and can be enjoyed as part of a main meal, for example as stuffed daylily or zucchini blossoms. You can add edible flowers to your water bottle or cocktails/mocktails for a subtle flavour and garnish, or make nutritious beverages from flowers like tea and tisanes, a water-based infusion of herbs, spices, flowers, the leaves.
How Use Edible Flowers Safely
Now, before you go plucking pretty flowers off every bush or tree, it is very important to note that not every flower is safe to eat. For this reason, I've complied a list (see below) that are safe and those that must to be avoided. You must make sure the flower is edible before sampling. when ever possible, it is best to source your blossoms straight from organic farmer's markets, or health food stores you trust, unless you are growing your own. Never gather flowers from roadsides or other areas that may be contaminated, chemically treated, or is used by animals like dogs or farm life. I also recommend that you avoid flowers from commercial growers or florists that will have been sprayed with an insecticide, fungicide or herbicide. As a general rule, always go organic.
Allergy Warning: as a precaution, I also recommend that you first try a sample BEFORE consuming a full or large serving of edible flowers. Allergic reactions are quite rare, but like anything, they are certainly possible. Remember, not every flower is edible, and some flowers are down right poisonous (think foxglove, oleander, azaleas, lily of the valley, and belladonna to name a few). Always stick with flowers on a well researched list like below, or do the research yourself to ensure your own safety.
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, Gladiola, 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.
Where Can I Buy Edible Flowers?
If you don't have a green thumb, or backyard to grow your own edible flowers, you can find them at health food stores, fresh food markets, and of course organic farmer's markets. You can even source pre-package, organic, edible flowers online. But by far the easiest way, is to simply grow your own in pots or the veggie patch.
RELATED:
You Might Like:
17 Edible Flowers To Add To Your Plate
Ready to get creative in the kitchen with me? The following list of edible flowers provides you with not only the nutritional profile of each edible flower, but also how to use it in your cooking, and what each flower tastes like for recipes. Skip down to the end to find out my favourite combinations!
Alliums (Chives)
Edible Parts: tender leaves and the small, delicate flower heads.
Nutrition: provide vitamin C, and antioxidants that contribute to overall health.
Flavour: mild, fresh onion-like taste with a subtle sweetness.
Flowers: use in salads, omelettes, or dips to introduce a delicate allium flavour.
Leaves: add to salads, soups, or as a garnish to add a hint of mild onion flavour.
Anise Hyssop
Edible Parts: leaves and flowers are the edible.
Nutrition: rich in antioxidants, vitamins C and select Bs, the essential oil aids digestive health.
Flavour: anise-like, minty flavour with a hint of natural sweetness.
Flowers: use in salads, omelettes, or dips to introduce a delicate allium flavour.
Leaves: sprinkle into salads, soups, or herbal teas for a distinctive anise note.
Borage
Edible Parts: the star-shaped blue flowers and the young leaves.
Nutrition: offers vitamin C, beta-carotene, and essential minerals.
Flavour: blossoms have a slight sweetness with a refreshing hint of cucumber.
Flowers: add flowers to salads, beverages, or desserts as a decorative and flavourful accent.
Leaves: use in salads or as a garnish for a light, refreshing taste.
Calendula
Edible Parts: yellow-orange petals are edible.
Nutrition: rich in carotenoids, vitamin C, and flavonoids; anti-inflammatory and antioxidant benefits.
Flavour: provide a mildly peppery, tangy taste with subtle saffron-like nuances.
Flowers: use in salads, soups, or teas, or to naturally dye dishes with a vibrant hue.
Leaves: young leaves can be added to salads for a fresh herbal note.
Chamomile
Edible Parts: petals and calyces, are the focus for culinary use.
Nutrition: provide antioxidants and trace vitamins prized for their calming effects.
Flavour: mild, apple-like, subtly sweet taste with a hint of bitterness, ideal for soothing teas.
Flowers: brew the flowers as a fragrant tea or infuse into syrups and desserts.
Leaves: rarely used, flavour is concentrated in the blossoms.
Cornflower
Edible Parts: the vibrant blue petals.
Nutrition: petals contain antioxidants; traditionally used for their medicinal properties.
Flavour: petals have a mild, slightly spicy, clove-like flavour.
Flowers: use in salads, desserts, or beverages, adding a pop of colour and subtle flavour.
Leaves: not consumed due to their bitter taste.
Dandelion
Edible Parts: leaves, flowers, and roots
Nutrition: high in vitamins A, C, and K, plus calcium, iron, and fibre for liver and digestive support.
Flavour: Leaves are mildly bitter; flowers offer a subtle sweetness with floral hints.
Flowers: ideal for making wine, syrups, or adding raw to salads.
Leaves: use in salads or lightly sautéed as greens.
Stems: tender stems can be cooked into broths or used sparingly for added texture.
Daylily
Edible Parts: flowers and buds; in some varieties, young leaves and even tubers are edible.
Buds: Enjoy stir-fried or pickled daylily buds as a unique vegetable side dish, offering a satisfying crunch.
Nutrition: source of vitamins A & C, antioxidants, dietary fibre, and essential minerals.
Flavour: mildly sweet with subtle floral and earthy notes; buds offer a crisp, tender texture.
Flowers: add petals to soups, salads, or stir-fries for a delicate, sweet flavour and attractive colour.
Leaves: use young, tender leaves raw in salads or lightly stir-fried.
Hibiscus Blossoms
Edible Parts: flowers (petals and calyx).
Nutrition: rich in vitamin C, anthocyanins, and antioxidants that support heart health.
Flavour: tart and tangy with a cranberry-like, fruity note.
Flowers: brew into refreshing teas, use in jams, syrups, cocktails, or desserts.
Leaves: add to salads or garnishes.
Hyssop
Edible Parts: leaves and the small, delicate flowers.
Nutrition: contains antioxidants, vitamins A and C; essential oil traditionally used for medicinal properties.
Flavour: herbaceous, slightly minty flavour with subtle bitter and citrus notes.
Flowers: small blossoms infused in teas or used to add an aromatic herbal accent to desserts and sauces.
Leaves: use in herbal teas, salads, or as a garnish to impart its distinctive flavour.
Lavender
Edible Parts: flowers and leaves.
Nutrition: contains antioxidants, vitamins A and C; iron and calcium.
Flavour: sweet, floral flavour with subtle hints of mint and citrus.
Flowers: use fresh or dried flowers to infuse flavour into baked goods, desserts, and beverages.
Leaves: leaves used sparingly in savory dishes, often as part of herb blends like herbes de Provence.
Stems: make great kebab skewers for grilling.
Marigolds
Edible Parts: bright, vibrant flower petals; young leaves eaten raw when tender.
Nutrition: rich in carotenoids (antioxidants), vitamin C, and flavonoids with anti-inflammatory properties.
Flavour: mildly peppery, tangy taste with subtle citrus or saffron-like flavour.
Flowers: use in salads, soups, teas, sauces or baked goods; also known as “poor man’s saffron”.
Leaves: use young leaves in salads or as garnishes for a fresh, mildly herbal flavour.
Nasturtium
Edible Parts: leaves, flowers, and even seeds.
Nutrition: source of vitamin C, beta‐carotene, and folate with antioxidant properties.
Flavour: peppery and tangy—comparable to arugula,
Flowers: bright and vibrant, perfect for garnishing salads, desserts, and savory dishes.
Leaves: use fresh as salad greens or blend into a zesty pesto.
Stems: soft stems can be added to stir-fries or lightly cooked to enhance flavour.
Pansy (Viola)
Edible Parts: flower petals; young, tender leaves can occasionally be used in salads.
Nutrition: offers antioxidants, vitamin C, and flavonoids that provide gentle health benefits.
Flavour: mildly sweet and delicate with a subtle floral and slightly earthy note.
Flowers: use to garnish salads, desserts, and beverages or candy them for a decorative, sweet touch.
Leaves: finely mince tender leaves and toss into salads for a light, herbal accent.
Roses
Edible Parts: petals, hips (the fruit), young leaves, and buds.
Nutrition: rich in vitamins A, C, and E; antioxidants such as polyphenols and flavonoids.
Flavour: delicate, mildly sweet floral taste; hips are tangy, slightly sweet flavour; leaves, subtle herbal note.
Flowers: use fresh petals in salads, desserts, and cocktails, add in teas or syrups, or candied for a treat.
Hips: nutrient-dense fruits ideal for making jams, jellies, teas, and syrups.
Sunflowers
Edible Parts: petals, seeds, and young sprouts.
Nutrition: seeds are high in healthy fats, vitamin E, B vitamins, magnesium, and selenium; petals offer antioxidants and modest nutrients.
Flavour: subtle, mildly sweet floral note that complements the rich, nutty flavour of the seeds.
Flowers: use to brighten salads, desserts, or herbal infusions.
Leaves: young sprouts or tender leaves can be lightly cooked; add to salads for a fresh, green accent.
Squash Blossoms
Edible Parts: flower, including its petals and buds.
Nutrition: provides vitamins A and C, dietary fibre, and small amounts of minerals.
Flavour: delicate, slightly sweet and floral taste with a mild savory flavour.
Flowers: raw in salads, or stuff them with cheeses and fry or bake them as a delightful appetiser.
Leaves: not typically consumed.
Nutritionist's Note
Ok, I promised you I'd share my favourite ways to use edible flowers, and so here are my top favourite uses for the blossoms. I add dried rose petals to my famous chocolate recipes for both a visual feast and subtle flavour. In salads, I love using calendula, borage, nasturtiums and pansies for a punch of colour and to top my smoothie bowls. Hibiscus petals once dried, makes a beautiful homemade tea and of course chamomile is another fave that use each night before bed.
I'd love to hear about your experience using edible flowers and which ones you got the most out of use in your own recipes. Hop down to the comments to share your culinary creations and thoughts!
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
Enjoyed this post?
If you enjoyed this blog post, I have a favour to ask. Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much!
