Ubiquitous Nasturtiums

Garden, Kitchen, Medicine cabinet, and art studio - How do you like your Nasturtiums?

Cressida Campbell’s “Nasturtiums” 2002

As a child my mother tried to convince me that faeries lived in the nasturtium patch, but try as I may I couldn’t believe in her faeries. I went a long with it for a while as she was so keen on them, she even showed me the tiny hats they wore, but I knew they were flower hips. Perhaps an early sign of the herbalist I was to become many years later. I clearly remember the day at naturopathic college when I first learned about the broad spectrum antimicrobial effects of this plant, I couldn’t wait to get home to my little patch of nasturtiums in my garden in Watson’s Bay to make some tinctures and try out some recipes. It was every thus, turning knowledge about the medicinal qualities of plants into new culinary creations. Food as medicine was how I cooked and created dishes long before it appeared on book titles. I wonder now why I didn’t write about it sooner, I guess I was too busy learning, cooking and feeding loved ones.

That day I made a fresh tincture of seeds with vodka as a base for it’s anti fungal effect to use topically to treat, you guessed it, fungal things, and the leaves inspired a new creation. The patch of nasturtiums was magnificent, as it only received sunshine for parts of the day, so the leaves were huge, dinner plate size, perfect for wrapping prawns coated in an aromatic paste, then steamed like a dumpling. The steaming causing the leaf to hug the prawns producing a perfect little prawn shaped parcel of deliciousness. There is no photographic proof of this creation, as it was PFP (pre food photography), but it is sealed in my memory as a fabulous inspired creation.

Margaret Olley “Nasturtiums” 2010-11

Nasturtium have inspired artists through the generations, their loose form and ubiquity making them a joyful focus of a still life reflecting what I see as the simple pleasures of life. If you’ve ever tried making a floral arrangement with these flowers, you’ll know it’s not as easy as it looks, but our beloved Australian artist Margaret Olley renowned for always having fresh flowers in her home studio, seems to have done a splendid arrangement for her still life above. The Art gallery of NSW has in it’s collection Cressida Campbell’s “Nasturtiums”, gifted by Margaret Olley who was a great supporter of young and emerging artists in Australia. I love the thread running through these paintings connecting them, through the generations, styles and subject. How I would love to have either one of these paintings gracing a wall in my study today, but I’d equally love to have that nasturtium with plate sized leaves in my garden, ready to turn into peppery prawn wontons.

The inspiration for this Nasturtium post came after seeing a happy post by

Will Cooper

about picking nasturtium seeds for pickling in between showers of rain. He is a wonderful writer, with a gentle observation of nature, rhythm and process. Check out his post on making Fig leaf salt, you could use the same technique to make nasturtium leaf salt.

Nasturtium prawn salad, and Nasturtium vinegar

Cooking with Nasturtiums

One of the most delightful things about nasturtiums is how every part of the plant can be used in the kitchen. The flowers, with their vibrant orange, red, and yellow hues, add a bright, peppery flavour to salads, serving as both garnish and flavour enhancer. I often toss them with greens or use them as a decorative topper for soups and dips, adding a fresh, natural flair.

The leaves pack a punch, too—reminiscent of watercress or radish, they bring a peppery zing to pestos, salads, and wraps. You can even mix them into quiches or frittatas, using them just as you would spinach or rocket. If you’re feeling adventurous, nasturtium pesto, with its unique, zesty undertone, is a personal favourite.

Spinach and Nasturtium Pesto

Don't forget the stems! These often-overlooked parts have a crisp, radish-like flavour that can elevate stir-fries, sandwiches, or even dips. A finely chopped nasturtium stem is a fantastic substitute for chives or green onions, adding both color and bite.

And for a real treat, nasturtium seeds can be pickled as Will Cooper did and used as a peppery alternative to capers. They are insensitively known as “Poor Man’s Capers” and came into their own during food rationing of the World wars. Their mustard-like spice must have been a blessing in those times, as it remains today for those cooks who seek to extract every ounce of flavour and goodness from the produce they have.

Here are some more ways to use nasturtiums in cooking:

• Natural garnish: Add flowers and leaves to salads for color and peppery flavor.

• Infused oils: Steep flowers in oil for a vibrant dressing.

• Pesto: Use nasturtium leaves instead of basil for a peppery twist.

• Stuffed flowers: Fill with cream cheese for a unique appetizer.

• Pickled seeds: Use seeds as a substitute for capers in recipes.

• Herb butter: Mix nasturtium leaves with butter for a flavorful spread.

• Infused vinegar - Infuse flowers or leaves in apple cider vinegar for 3-4 days.

• Nasturtium wraps - like flat bread or vine leaves

Medicinal Benefits of Nasturtiums

Beyond their culinary appeal, nasturtiums are packed with medicinal properties. They are known to contain glucosinolates and isothiocyanates, two compounds celebrated for their antimicrobial, antifungal and antiviral activities. Traditionally used in herbal medicine, nasturtiums have been employed to support the immune system, particularly in fighting off respiratory infections and minor skin irritations. Their natural compounds may also help in reducing inflammation and supporting digestive health. So when you sprinkle some nasturtium petals into a salad, you're not only adding beauty and flavour but also bolstering your body’s defenses.

A Culinary Powerhouse

Whether you’re sprinkling the petals over a fresh salad, blending the leaves into pesto, or enjoying the crunch of pickled seeds, nasturtiums are a wonderful way to add colour, flavour, and health benefits to your meals. For me, they represent the perfect harmony of beauty and purpose, a reminder of how nature’s offerings can enrich both our plates and our well-being.

So, next time you spot nasturtiums growing in your garden or at a local market, consider giving this vibrant, versatile plant a spot in your kitchen. Its bold peppery flavours and medicinal properties are sure to bring something special to your table.

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