Embracing the Vibrantly Tasty World of Nasturtiums

Exploring the remarkable health benefits, flavour profiles, and culinary varieties of nature’s peppery gem

Let's talk about Nasturtiums (Tropaeolum majus), those vibrant, jewel-toned flowers that can transform any garden – and our plates! These charming plants are not just a feast for the eyes; they come with a plethora of benefits and a rich history in herbalism. Few realise they're one of the most nutritious edible flowers available to us, with a flavour profile that rivals many cultivated salad crops and nutritional benefits that would make any superfood envious.

Benefits and Traditional Uses

According to Maud Grieve’s authoritative A Modern Herbal (1931) and confirmed by modern nutritional analysis documented in James Duke’s Handbook of Edible Weeds, nasturtiums are extraordinarily rich in essential nutrients:

Vitamin C Champions

Nasturtiums contain more vitamin C per gram than many citrus fruits – approximately 130mg per 100g of fresh leaves, compared to oranges at around 50mg per 100g. This made them invaluable historically as a scurvy preventative, particularly for sailors and those without access to fresh citrus.

The vitamin C content is highest in:

• Young, fresh leaves (peak concentration)

• Flowers (moderate to high)

• Seed pods (very high when green)

Mineral-Rich Greens

The Royal Botanic Gardens, Kew documents nasturtiums as excellent sources of:

• Iron: Supporting healthy blood and preventing anaemia

• Calcium: Essential for bones and teeth

• Potassium: Regulating blood pressure and fluid balance

• Phosphorus: Supporting energy metabolism

• Manganese: Aiding bone formation and nutrient absorption

Powerful Phytonutrients

According to Andrew Chevallier’s Encyclopedia of Herbal Medicine, nasturtiums contain several bioactive compounds:

Glucosinolates (particularly glucotropaeolin): These sulfur-containing compounds break down into benzyl isothiocyanate when the plant tissue is damaged (by chewing, for instance). This compound is responsible for:

• The characteristic peppery flavour

• Potent antimicrobial properties

• Natural antibiotic effects

• Potential anti-cancer properties (similar to other brassicas)

Lutein: A carotenoid that supports eye health and may protect against age-related macular degeneration

Beta-carotene: Particularly concentrated in the orange and yellow flowers, converting to vitamin A in the body

Flavonoids: Including quercetin and kaempferol, providing antioxidant and anti-inflammatory benefits

Nutritional Comparison with Common Salad Ingredients

Per 100g raw weight (based on nutritional databases and Duke’s Handbook of Edible Weeds):

NASTURTIUM LEAVES

• Vitamin C: 130mg

• Vitamin A: 3500 IU

• Iron: 1.3mg

• Calcium: 93mg

• Protein: 2.6g

ROCKET (ARUGULA)

• Vitamin C: 15mg

• Vitamin A: 1424 IU

• Iron: 1.46mg

• Calcium: 160mg

• Protein: 2.6g

WATERCRESS

• Vitamin C: 43mg

• Vitamin A: 3191 IU

• Iron: 0.2mg

• Calcium: 120mg

• Protein: 2.3g

LETTUCE (ICEBERG)

• Vitamin C: 2.8mg

• Vitamin A: 502 IU

• Iron: 0.4mg

• Calcium: 18mg

• Protein: 0.9g

SPINACH

• Vitamin C: 28mg

• Vitamin A: 9377 IU

• Iron: 2.7mg

• Calcium: 99mg

• Protein: 2.9g

KEY FINDINGS:

Nasturtiums significantly outperform most common salad greens in vitamin C content (130mg vs 2.8-43mg in other greens), making them genuinely deserving of “superfood” status.

Nasturtiums rank second only to spinach for vitamin A content among common salad greens.

The vitamin C content in nasturtiums is approximately 2.5 times higher than oranges (which contain approximately 50mg per 100g).

Nasturtiums provide comparable protein to rocket and spinach, superior to common lettuce varieties.

Complete Edibility: Every Part Has Its Place

One of nasturtium’s greatest gifts is that every single part of the plant is edible. According to Cathy Wilkinson Barash’s definitive Edible Flowers: From Garden to Palate:

Leaves

Flavour: Sharp, peppery, mustardy – similar to watercress or rocket but often more intense

Best uses:

• Fresh in salads (young leaves are milder)

• Wilted like spinach (mellows the heat)

• Blended into pesto

• Chopped into compound butters

• Layered in sandwiches

Nutritional notes: Highest in vitamin C and minerals; young leaves are most tender

Flowers

Flavour: Milder than leaves, sweet-peppery with subtle honey notes; the nectar spur contains a drop of sweet nectar

Best uses:

• Whole flower garnishes for salads

• Stuffed with soft cheese or herb mixtures

• Crystallised for cake decorations

• Floating in summer drinks

• Scattered over soups just before serving

Nutritional notes: Rich in carotenoids (especially orange/yellow varieties); moderate vitamin C

Stems

Flavour: Crisp, peppery, slightly fibrous in older plants

Best uses:

• Chopped into stir-fries

• Pickled like gherkins

• Added to vegetable stocks

• Juiced with other vegetables

Nutritional notes: Good fibre content; similar compounds to leaves

Seed Pods (Unripe)

Flavour: Intensely peppery, sharp, mustardy – the most pungent part of the plant

Best uses:

• Pickled as “poor man’s capers” (traditional British use)

• Chopped fresh into relishes

• Ground as a pepper substitute

• Added to vinegars for infusion

Nutritional notes: Very high in vitamin C and glucosinolates; most medicinally potent part

Buds

Flavour: Concentrated peppery-sweet, tender

Best uses:

• Pickled whole

• Added to salads

• Garnishes

Varieties: A Flavour Journey Through Nasturtium Cultivars

According to the Royal Horticultural Society’s plant database and Rosalind Creasy’s The Edible Flower Garden, different nasturtium varieties offer distinct flavour profiles and culinary characteristics:

Tropaeolum majus Varieties (Common Nasturtium)

‘Empress of India’

• Appearance: Deep crimson-red flowers, dark blue-green foliage

• Flavour profile: Robust, intensely peppery with slight bitterness; one of the strongest-flavoured varieties

• Culinary use: Best for those who love bold flavours; excellent in rich meat dishes or strong cheeses

• Comparison: Like a combination of rocket and black pepper with horseradish undertones

‘Alaska’ Series

• Appearance: Cream and green variegated leaves, mixed flower colours (red, orange, yellow, cream)

• Flavour profile: Mild, slightly sweet with gentle pepper notes; the variegated leaves are particularly tender

• Culinary use: Perfect for nasturtium beginners; beautiful in delicate salads

• Comparison: Like mild watercress with a hint of radish

‘Jewel Mix’ (also called ‘Jewel of Africa’)

• Appearance: Semi-double flowers in vibrant reds, oranges, yellows, and creams

• Flavour profile: Classic peppery bite with floral sweetness; well-balanced

• Culinary use: All-purpose culinary variety; flowers particularly good for stuffing

• Comparison: Like peppery rocket with sweet floral honey notes

‘Peach Melba’

• Appearance: Soft peachy-cream flowers with red markings

• Flavour profile: Surprisingly mild and sweet with delicate pepper finish

• Culinary use: Stunning garnish for desserts and fruit salads; gentle enough for sweet applications

• Comparison: Like mild nasturtium with cucumber and melon undertones

‘Whirlybird’ Series

• Appearance: Upward-facing, spurless flowers in mixed colours

• Flavour profile: Moderate pepper with sweet nectar notes

• Culinary use: Easy to stuff due to open flower structure; excellent for display

• Comparison: Balanced watercress-like flavour with honey sweetness

‘Cherry Rose’

• Appearance: Deep cherry-pink flowers

• Flavour profile: Medium-strong pepper with slightly fruity undertones

• Culinary use: Beautiful in pink-themed dishes; pairs well with beetroot and berries

• Comparison: Peppery rocket with subtle berry notes

‘Moonlight’

• Appearance: Pale yellow, almost cream flowers

• Flavour profile: Mild, delicate pepper with citrus hints

• Culinary use: Elegant garnish for fish and seafood; lovely in white wine vinegars

• Comparison: Gentle watercress with lemon zest

‘Milkmaid’

• Appearance: Creamy white flowers

• Flavour profile: Very mild, slightly sweet with minimal heat

• Culinary use: Perfect for children or heat-sensitive palates; beautiful in white salads

• Comparison: Mild lettuce with faint peppery finish

‘Tom Thumb’ Series

• Appearance: Compact, dwarf plants with mixed colours

• Flavour profile: Concentrated flavour despite small size; medium-strong pepper

• Culinary use: Ideal for container growing and microgreens; young leaves excellent

• Comparison: Intense baby rocket

Climbing/Trailing Varieties

‘Tall Mixed’ (Tropaeolum majus climbing)

• Appearance: Vigorous climbers to 3m, large flowers in mixed colours

• Flavour profile: Strong, classic peppery nasturtium; robust flavour

• Culinary use: Abundant harvest; excellent for pickling seed pods

• Comparison: Full-bodied watercress and mustard combination

‘Spitfire’

• Appearance: Brilliant orange-red flowers, climbing habit

• Flavour profile: Fiery, intense pepper with slight smokiness

• Culinary use: Use sparingly; excellent accent in spicy dishes

• Comparison: Like combining rocket, horseradish, and cayenne pepper

Specialty Species

Tropaeolum tuberosum (Mashua/Anu)

• Appearance: Tuberous-rooted perennial with orange/red flowers

• Flavour profile: Flowers similar to T. majus but slightly sweeter; tubers taste peppery-potato-like

• Culinary use: Andean traditional food; tubers eaten cooked; flowers in salads

• Comparison: Flowers like sweet nasturtium; tubers like peppery potatoes

Tropaeolum speciosum (Flame Nasturtium)

• Appearance: Delicate scarlet flowers, climbing

• Flavour profile: Milder than T. majus, more delicate

• Culinary use: Primarily ornamental but edible; use flowers as delicate garnish

• Comparison: Subtle peppery notes with floral sweetness

Tropaeolum peregrinum (Canary Creeper)

• Appearance: Yellow fringed flowers, vigorous climber

• Flavour profile: Very mild, slightly sweet

• Culinary use: Delicate garnish; less commonly eaten

• Comparison: Faint peppery lettuce

Flavour Intensity Guide

Based on documented culinary observations:

Mildest to Strongest:

1. Milkmaid - Barely peppery, very gentle

2. Peach Melba - Mild with sweet notes

3. Moonlight - Delicate pepper

4. Alaska - Gentle, approachable

5. Canary Creeper - Mild and subtle

6. Whirlybird - Medium-mild

7. Cherry Rose - Medium

8. Jewel Mix - Classic medium-strong

9. Tall Mixed - Strong, robust

10. Spitfire - Very strong

11. Empress of India - Intensely peppery

12. Seed pods (any variety) - Most intense

Seasonal Flavour Variations

According to experienced foragers and the Plants For A Future database:

Spring/Early Summer:

• Mildest flavours

• Young leaves most tender

• Flowers beginning to appear

Mid-Summer:

• Peak flavour intensity

• Flowers most abundant

• Best time for harvesting

Late Summer/Autumn:

• Stronger, more pungent flavours

• Seed pods developing (prime pickling time)

• Leaves may become tougher

Temperature effects:

• Cool weather = milder flavour

• Hot, dry conditions = more intense pepper

• Well-watered plants = more tender, less pungent

Culinary Pairing Suggestions

Based on flavour chemistry and traditional uses:

Mild Varieties (Alaska, Milkmaid, Peach Melba)

Pair with:

• Delicate lettuces and soft herbs

• Fresh cheeses (ricotta, cream cheese, chèvre)

• Cucumber and melon

• White fish and seafood

• Light vinaigrettes

• Fruit salads (yes, really!)

Medium Varieties (Jewel Mix, Whirlybird, Cherry Rose)

Pair with:

• Rocket, spinach, and robust greens

• Aged cheeses (cheddar, Parmesan)

• Tomatoes and avocado

• Eggs (especially in omelettes)

• Citrus-based dressings

• Grilled vegetables

Strong Varieties (Empress of India, Spitfire, Tall Mixed)

Pair with:

• Bold, bitter greens (endive, radicchio, mustard greens)

• Strong blue cheeses (Stilton, Roquefort, Gorgonzola)

• Smoked meats and fish

• Rich, fatty dishes (duck, pork belly, salmon)

• Balsamic or sherry vinegars

• Pickled vegetables and ferments

• Spicy cuisines (pairs beautifully with Asian and Latin American flavours)

Seed Pods (All varieties when pickled)

Pair with:

• Charcuterie boards

• Smoked salmon and gravlax

• Potato salads

• Tartar sauce and remoulade

• Martinis (as caper substitute)

• Rich pâtés and terrines

Maximising Nutritional Benefits: Harvesting and Preparation

According to horticultural research and documented in Food for Free:

Time of Day:

• Early morning (after dew dries): Highest vitamin C content

• Avoid midday heat when plants may be stressed

• Evening harvest acceptable but slightly lower nutrient concentration

Plant Selection:

• Choose healthy, vibrant plants

• Avoid yellowing or diseased foliage

• Organically grown (no pesticides) essential as you’re eating them raw

• Well-watered plants are more tender and palatable

What to Harvest:

• Young leaves (2-5cm diameter): Most tender, good flavour-to-nutrition balance

• Fully opened flowers: Peak colour and flavour

• Green seed pods: Before they harden and turn brown

• Flower buds: Just before opening, very tender

Sustainable Harvesting:

• Take no more than 1/3 of any plant at once

• Harvest from multiple plants rather than stripping one

• Regular light harvesting encourages more flower production

• Leave some flowers for pollinators and seed production

Preparation Methods to Preserve Nutrition

Raw (Maximum Nutrition):

• Rinse gently in cool water

• Pat dry with clean towel or salad spinner

• Use immediately for peak vitamin C retention

• Tear rather than cut leaves to minimize nutrient loss

Brief Cooking (Moderate Nutrition Retention):

• Quick sauté (30-60 seconds): Retains 60-70% of vitamin C

• Steaming (2-3 minutes): Good nutrient retention

• Wilting with hot dressing: Minimal nutrient loss

• Avoid: Boiling (significant vitamin C loss)

Preservation Methods:

• Pickling: Maintains glucosinolates; some vitamin C loss

• Freezing: Flash-freeze flowers in ice cubes; some texture loss but nutrients preserved

• Drying: Significant vitamin C loss but concentrates minerals

• Vinegar infusion: Extracts some beneficial compounds

• Pesto/Purée: Good retention if frozen immediately

final thoughts

Nasturtiums are a true gift from nature, providing not just culinary delights but also deep spiritual meaning and health benefits. Whether you’re incorporating them into your meals or using their essence for emotional support, these flowers are a wonderful addition to any garden and kitchen. Check out the Nasturtiums Recipe Blog too!

So, the next time you see these vibrant blooms, remember their rich history, their culinary potential, and the positivity they can bring to your life. Happy gardening and cooking! 🌱✨

Feel free to share your experiences with Nasturtiums or any other delightful garden finds in the comments below!