Food as Medicine: The Nutritional Value of a Spring Flower Salad

Food as Medicine: The Nutritional Value of a Spring Flower Salad

Amanda Furbee


Spring Flower Salad is not just a beautiful addition to your dinner plate; it is also a powerhouse of nutrients that can boost your health in numerous ways. In this blog post, we will explore the nutritional value of this vibrant salad and how it can be a delicious and healing addition to your diet.

An Introduction to Edible Flowers

Edible flowers have long graced the tables and dishes of cultures worldwide, infusing meals with not only exquisite flavors and aromas but also a host of health benefits. This culinary tradition, with roots stretching back to ancient times, sees a harmonious blend of aesthetics and nutrition. In the making of Spring Flower Salad, this tradition is celebrated and elevated, weaving together an array of blooms to craft a dish that is as pleasing to the eye as it is beneficial to health. Incorporating flowers into cuisine is not just about adding a splash of color or a novel flavor—it's about tapping into the rich tapestry of natural ingredients that have been cherished by cooks and healers alike for millennia. As we delve into the specifics of each flower chosen for this salad, we'll uncover the unique properties that make edible flowers not just an ingredient but a vital component of a healthful and holistic diet.

The Stars of the Show: Borage, Dandelion, Yellow Mustard Flower, Clover, Nasturtium and Violets

In the culinary spotlight of our Spring Flower Salad are several exquisite blossoms, each contributing its distinct taste and array of health benefits. Borage impresses with its striking blue flowers, offering a refreshing hint of cucumber to the mix. The humble Dandelion, often overlooked, is a nutritional gem, infusing the salad with a touch of bitterness that complements its fellow ingredients beautifully. The vibrant Yellow Mustard Flower introduces a zesty spice, elevating the salad's flavor profile. Clover and Nasturtium, on the other hand, weave in sweetness and a peppery taste respectively, balancing the overall taste. Violets, the delicate darlings of the ensemble, not only add visual appeal with their vivid colors but also a gentle floral essence. Each flower is carefully selected not just for its aesthetic appeal but for its contribution to creating a harmonious and healthful culinary experience. Together, they form a symphony of flavors and nutrients that are as delightful to the palate as they are beneficial to the body.

The Health Benefits: Unpacking the Power of Petals

The bouquet of blooms selected for the Spring Flower Salad isn't just for show; each petal packs a potent nutritional punch, contributing to the overall health-promoting properties of the dish. Borage, with its vivid blue petals, is not only eye-catching but also a rich source of gamma-linolenic acid (GLA), a type of omega-6 fatty acid that can help regulate the immune system and improve skin health. Dandelion, often dismissed as a common weed, is actually a treasure trove of vitamins A, C, K, and E, along with minerals like calcium and iron, making it a powerful aid in detoxification and digestion. The Yellow Mustard Flower brings a spicy kick along with a dose of antioxidants that fight free radicals, reducing inflammation and promoting heart health. Clover, though small, is mighty in nutritional value, offering a good source of isoflavones, compounds known for their anti-inflammatory and heart health benefits. Nasturtium, with its peppery blooms, is celebrated for its natural antibiotic properties which can bolster the immune system. Lastly, Violets, delicate in both appearance and flavor, contribute antioxidants and vitamin C, essential for immune support and skin health. Together, these edible flowers create not just a feast for the eyes but a veritable banquet of benefits for the body, reinforcing the adage that indeed, food can be the most delicious medicine.

Crafting the Perfect Spring Flower Salad

Begin by selecting fresh, edible flowers, ensuring they are clean and safe for consumption. Layer these blooms over a base of crisp greens, such as arugula or spinach, to build a visually appealing and nutritious foundation. For added texture and flavor, incorporate elements like sliced almonds, sunflower seeds, fresh berries, or crumbled goat cheese. The combination of these ingredients not only enhances the salad’s taste but also boosts its health benefits. Create a light dressing by whisking together extra virgin olive oil, a dash of lemon juice or balsamic vinegar, a touch of honey for sweetness, and finely chopped herbs for a fresh kick. I love adding our Spring Greens Sipping Vinegar to this. Gently toss the salad with this dressing to evenly coat the greens and flowers, allowing their flavors to meld beautifully. This method results in a vibrant and healthful salad that's as delightful to prepare as it is to eat, perfectly embodying the essence of spring in every bite.

Pairing and Serving Suggestions

The versatility of Spring Flower Salad allows it to shine in a variety of meal settings, making it an adaptable choice for any spring gathering. Whether serving it as a stunning starter to whet the appetite or as the centerpiece of a lighter fare, its floral notes and fresh flavors offer something unique to the table. To elevate this dish to a full meal, consider adding a protein such as grilled salmon, which complements the salad's natural zest, or a slice of crusty, artisan bread alongside for those preferring a more vegetarian option. For those who lean towards plant-based diets, a side of quinoa or chickpeas can add substance without overshadowing the delicate balance of the salad's flavors.

When it comes to beverages, the Spring Flower Salad pairs beautifully with drinks that echo its freshness and vitality. A crisp white wine, such as Sauvignon Blanc or a light Pinot Grigio, can mirror the floral and herbaceous notes of the salad. For a non-alcoholic option, a floral-infused sparkling water or a lavender lemonade offers a refreshing complement that enhances the overall dining experience.

Incorporating this salad into your spring menu brings not only a burst of color and flavor but also opens up a plethora of pairing possibilities that can cater to a wide range of tastes and dietary preferences. It’s a testament to the versatility and joy of seasonal eating, encouraging diners to explore the delightful synergy between the dish and their chosen accompaniments.

Here’s what you will need:

-5-6 ounces of Spring Green Salad Mix

-1 red onion

- 5 or 6 pieces of Asparagus, chop into bit sized pieces

-2 handfuls of assorted spring flowers (My favorite: Nasturtiums, Violets, Yellow Mustard Flower, Borage, Dandelions)

-Salt & Pepper to taste

-Olive Oil

-Spring Greens Sipping Vinegar 


To Make Your Own: Spring Flower Salad

  • Chop up your onion and asparagus.
  • Add to the mixed greens
  • Top off with fresh spring flowers.
  • Salt and Pepper and mix up.
  • Add balsamic or just oil and vinegar and pair nicely. 
  • Top off with some chicken or salmon for an extra protein boost. 
  • Enjoy this delicious spring flower salad.

Learning to make your own herbal products is a fun evolution to bring balance to your life. On your person and in your home. We understand that not everyone likes to make his or her own products. 

We take great pleasure in creating products and recipes for you. However, if you are interested in going more in depth to make all your own herbal products we will be offering our Make Your Own Product Series as a recorded class in the future.

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