Unlocking the Culinary Potential of Your Garden With Edible Flowers
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Edible cut flower gardens can bring so much joy to your kitchen. I love topping a fresh salad with spice nasturtiums, or pressing pansies into shortbread cookies. I’m a firm believer that adults need opportunities to play too - and growing flowers that we can eat is the perfect way to incorporate that playful energy into our days. Outside of garnishes and baking, they can make an excellent cup of tea, or folded into fresh churned butter you can add color to your breakfast toasts and more. The options are endless when it comes to what you can do with edible flowers. Playing with texture, scent and color can turn an otherwise basic recipe into something really special to share with friends and family this summer and beyond. My favorite cakes have been topped with sage leaves and calendula blossoms, and you can make a mocktail truly unique with just a few sprigs of lavender.
Health Benefits of Flowers
There is a growing body of evidence to suggest that fresh flowers inside can have a positive impact on mental health. Here are a few of the key benefits:
Boosts mood: Research has shown that flowers can have an immediate impact on mood, making people feel happier and more relaxed.
Reduces stress: Flowers have been shown to have a calming effect, reducing feelings of anxiety and stress.
Improves memory: Studies have found that having fresh flowers in the home can improve memory, particularly in older adults.
Increases creativity: Flowers have been found to stimulate the mind and increase creativity, making them a great addition to workspaces or creative spaces.
Promotes well-being: Fresh flowers have been shown to promote a sense of well-being, helping people to feel more balanced and centered.
Provides a connection to nature: Flowers are a reminder of the beauty and abundance of nature, providing a connection to the natural world and promoting feelings of peace and calm.
When starting a cut flower garden with edible flowers, you may not know in advance if you’ll actually enjoy the flavor of the flowers you are growing - most of us have never eaten flowers before! Often, they taste a lot like they smell. But in the case of nasturtiums for example, they can have an unexpected heat. Go into your garden planning with a mindset of experimentation and you are sure to be amazed, even if your flowers end up being more for the birds and bees than your plate. There’s no such thing as a flower failure. And don’t forget that many of your favorite vegetables and fruits like snap peas and strawberries start off as flowers that can be eaten and adorned too. If you’re new to gardening, these experiments will give you the experience you need to grow confident in all your future gardening endeavors. If you’re already a gardening expert, edible flowers offer the opportunity to bring something new and unexpected into your regular gardening routine, a colorful surprise to enjoy all summer long.
Overall, fresh flowers inside have been shown to have a positive impact on mental health, helping people to feel happier, more relaxed, and more connected to the world around them. Whether you enjoy having fresh flowers in your home, workspace, or creative space, the mental health benefits are undeniable.
Below are some of my favorite flowers for a cut garden bed. They all have a good vase life and are easily started by seed. There are many, many other edible flowers not included on this list, so I encourage you to do some research of your own.
Calendula
Calendula prefers partial shade, and grows 10-12” tall. For the longest vase life, pick the flowers when they’ve just opened, and pick often to encourage more blooms.
The leaves and flowers of Calendula are edible. The leaves are bitter, and best used in salad. The flowers are rich in antioxidants and are used in salads, or as a garnish.
Both the leaves and flowers can be used to make tea. Pick fully open blooms, and if you’d like, leaves. You can use them fresh, or save some for later. For storage, let them dry indoors until they are crunchy and save them in an airtight container.
Calendula has been used externally to treat rashes, burns, and wounds for hundreds of years. Its dried flowers are said to boost the immune system.
Zinnia
Zinnia prefers full sun, and its height depends upon which variety you are growing. To determine when they should be picked, use the wiggle test: hold the stem about 8” down from the flower and shake it gently. If the stem bends, it is not ready. If it stays perpendicular, it’s ready for harvesting. Harvest often for more blooms.
Zinnia is used in salads and as a garnish. Fresh or dried flowers can be used to make tea. They can also be used to make a simple syrup for use in cocktails (or mocktails).
Zinnia have been used medicinally for their antifungal, antioxidant, antibacterial, and antimalarial qualities.
Flower Sunspot Sunflower
Unsurprisingly, Sunspot Sunflowers grow in full sun. They are a dwarf variety, growing only 2-3 feet tall.. For the longest vase life, they should be picked when they are just starting to fully open.
Sunflower seeds are packed with nutrition and are a source of protein. The seeds are ready for harvesting when the back of the sunflower has begun to brown. At that point, they will be dry enough to remove from the flower. Alternatively, they can be kept on the flower in a dry space.
Sunflower petals can be used in soups or salads, or as a garnish. Dried petals can be used to make tea.
Sunflower seeds support the immune system, and are linked to lower cholesterol and blood pressure. They have antioxidant, antimicrobial, and anti-inflammatory properties.
Dried Sunflower petals are used in salves, facial scrubs, and soap, among other things.
Snapdragons
Snapdragons grow in full sun. Their height varies depending on variety. They should be picked while still closed for the longest vase life. They should be picked often to encourage blooms.
Snapdragon leaves and flowers are edible and anti-inflammatory, but some varieties can be bitter. It is used to make tea, in salads, or as a garnish.
The leaves and flowers of Snapdragons have been used for a wide variety of symptoms and diseases, from watery eyes to liver disorder.
Lisianthus
Lisianthus grow in full sun, reaching between one and three feet tall. They should be picked when one or more flowers on the stem are open. They are also used in dried flower arrangements.
Lisianthus flowers are edible, but are quite bitter.
Lisianthus has been used for its antibacterial and antifungal properties.
Pincushion
Pincushion grows in full sun, and is 6-12 inches tall and 9-24 inches wide. They are used in fresh and dried floral arrangements. Pincushion flowers should be picked when they are still in bud for the longest vase life.
Pincushion is used in tea, salads, and garnishes.
Pincushion has been used to treat inflammation, and to treat coughs, sore throat, and fever. Externally, it is used for skin conditions such as eczema and rashes.
China Aster
China Aster grows in full sun, reaching 3 feet tall. Flowers should be picked when they are halfway open for the longest vase life.
China Aster flowers and leaves can be used fresh or dried, in salads and tea. To make tea for storage, dry your flowers upside down until they crumble easily, then put them in an airproof container.
China Aster has been used to treat earaches, headaches, and toothaches.
Gomphrena (Globe Amaranth)
Gomphrena grow in full sun and are about 2 feet tall. When harvesting, their stems should be cut at the base of the plant. They are beautiful in fresh and dried arrangements.
Gomphrena’s fresh flowers are not appetizing due to their texture, but can be used as a garnish or to make tea.
Gomphrena has been used for a wide variety of medicinal purposes, from diabetes and high blood pressure to respiratory disorders.
Verbena (Common Vervain)
Verbena grows in full sun, reaching 1-5 feet tall. They are annual or short-lived perennials. Harvest when half of the flowers have opened.
Verbena is used in fruit salads, desserts and for tea.
Verbena is used externally to treat burns, arthritis, and itching, and internally for insomnia, epilepsy, and anxiety.
Stock
Stock grows in full sun or partial shade, and is from 1-3 feet tall. For longer vase life, flowers should be picked when they are a third to halfway open. They are excellent for use in dried flower arrangements.
Stock is a member of the cabbage family. Its flowers and pods are edible and are used in salads and tea, but its leaves, stems, and roots are not edible. Their flavor is a bit peppery.
Stock has been used as an expectorant and as an aphrodisiac.
