Squash Blossom

Squash blossoms are commonly used as a garnish, in salads, stuffed and fried, or incorporated into various dishes for their subtle flavor and attractive appearance. They can be found in dishes ranging from soups to pastas, and are particularly popular in Italian and Mexican cuisine.

Approximately 5 calories per blossom (about 15 grams).

Less than 1 gram per serving.

Less than 0.5 grams, with minimal saturated fat.

About 1 gram per blossom, mostly from natural sugars and dietary fiber.

Rich in vitamins A and C, and contains small amounts of the B vitamins.

Contains minerals such as calcium, iron, magnesium, phosphorus, potassium, and a trace amount of sodium.

Squash blossoms are low in calories and high in vitamins and minerals, making them a healthy addition to any diet. The presence of antioxidants like vitamin C and A supports immune health, while the fiber content promotes digestive well-being.

There are few risks associated with consuming squash blossoms. However, individuals with allergies to plants in the Cucurbitaceae family should exercise caution. It is also important to ensure blossoms are free from pesticides and are properly cleaned before consumption.

Fried squash blossoms, stuffed with cheese or other fillings, squash blossom quesadillas, frittatas, and pizzas adorned with the blossoms are among the popular recipes.

Can be eaten raw, baked, fried, or sautéed. They are delicate and cook quickly, which makes them ideal for light cooking methods.

Pair well with fresh cheeses like ricotta or goat cheese, herbs like basil and mint, and lighter proteins such as fish and chicken.

Squash blossoms are a colorful and nutritious ingredient that brings a touch of elegance to dishes. With their low calorie content and healthful properties, they are a wonderful addition to a variety of recipes and can be prepared using multiple cooking methods. Their historical significance and widespread use make them a cherished ingredient in kitchens all over the globe.