Eden Edible Flower Guide

Flowers are a great way to add fragrance and colour to our homes and there is nothing more romantic than a bunch of red roses, however, that doesn’t even scratch the surface of what flowers can be used for. There are literally hundreds of species of edible flowers that grow across the planet, many of which are native to Europe  and can be found growing throughout the British isles. These colourful edible delights can be added to salads marinades and even deserts and many offer our bodies, health benefits that are not to be passed up on.

Our top 7 edible flowers:

Apple and Orange Blossoms - The blossom of both the apple and orange tree are in fact edible and are often combined with asparagus and other seasonal produce in top tier restaurants

Chamomile - Many of you will have drank chamomile tea in the past, it has a relaxing effect on the body and known to aid people suffering from insomnia. Chamomile flowers are also edible in their raw form and can offer our body's anti inflammatory and wound healing properties

Chrysanthemum - Not only do these flowers look great they also pack and health punch, packed full of antioxidants and minerals its thought they may be able to even ward of some types of cancer.

Dianthus - Overflowing with minerals, including potassium Dianthus makes a wonderful addition to your salad bowl and adds a sweet taste and vibrant colour to the table.

Echinacea - Known for its powerful antiviral properties, Echinacea has been used for thousands of years to promote healing and treat wounds, the flowers of the Echinacea plant can be eaten in their raw form or cooked.

Elder-flower - One of my favourite summertime drinks is made from these flowers and it is known to help increase metabolism. I regularly add elderflowers to salads and marinades to add that floral flavour punch.

Hibiscus - Perhaps the most widely researched out of all the edible flowers, hibiscus contains antioxidants, anthocyanins and is known to help lower blood pressure and cholesterol.

How do I get my hands on these flowers?

As mentioned before, many of these flowers do grow natively in the UK, however many will only be found through mid to late summer, one great tip is to stock up in these months and freeze your excess flowers in ice cube trays for use all year round.

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Top health benefits of plums

The first mention of plums in recorded history was way back in 479 B.C. It is unclear in which area of the world plums first originated, but unique species of plums have been documented coming from China, Europe and North America. Greatly prized by the Romans and Greeks alike wild plums were found already growing in the new world when European settlers first arrived.

Nowadays, in modern times plums are the second most cultivated fruit in the world, this is not only due to their sweet yet tangy taste, but also the large array of health benefits regular consumption of plums can offer our bodies:

The top 5 health benefits of plums and prunes:

• Plums are packed full of powerful antioxidants - Antioxidants help to protect our bodies from free radicals (unpaired electrons that cause oxidative stress throughout our bodies) By regularly eating plums we can help to reduce the number of free radicals and help to slow the visible signs of aging.

• Rich in dietary fiber - Plums are a great source of dietary fiber, when plums are dried, they become prunes, dried prunes contain even more fiber than fresh plums this makes them a great choice if you are looking for an easy way of becoming for regular with your bowel movements

• Plums contain essential minerals - Our body needs a steady supply of most dietary minerals in our diet and they cannot be stored, eating plums is a great way to keep your body in supply of minerals including potassium.

• Improved eye health and vision - Our eyes are very useful, plums help to protect our eyes from macular degeneration and keep our eye sight sharp, this is due to the high levels of vitamin K found in plum flesh and skin.

• Strong bones - According to a number of recent studies regularly consuming plums can help increase bone mass throughout our bodies, this can be especially helpful for people suffering from conditions such as  osteoporosis.

What time of year is best to buy plums?

Most plums ripen during the summer months the exact time depends on the variety and the climate, but here in the UK you can expect to see native plums available from early July through to late October. It's always good to buy locals, seasonal produce if possible as many imported fruits and picked before reaching their nutritional prime and furthermore coated with waxes and chemicals to preserve freshness.

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Top Health benefits of figs

Highly prized by the Greeks and Romans alike, figs are thought to have been first cultivated in Egypt some point around the 9^th Century B.C. Mentioned many times the bible and other holy texts, these sweet tasting fruits have been a popular choice in and around the Middle East for thousands of years. It wasn’t until the 16^th The century that figs made there way to Europe carried on Spanish sailing vessels.

Figs help to fight acne: Simply mashing some figs and applying them to your face for 20 minutes each day has proved to be an effective treatment for people suffering from acne and oily skin.

Figs can help to control high blood pressure: Figs are packed full of minerals and trace elements that are essential for controlling and regulating both blood pressure and heart rate.

Cure constipation: This may well be one of the most famous uses of the humble fig, their high fiber content makes figs an ideal choice when looking to make things more regular.

Ease morning sickness: Figs are known to be of use to women suffering from morning sickness, the high levels of vitamin C also help to keep you healthy whilst breast feeding.

Aid in weight loss: Not only are figs low in calories, but their high dietary fiber content makes them a great choice for people trying to lose weight.

Promotes oral health: regularly chewing the leaves of the fig tree has shown to be beneficial for people suffering from mouth ulcers. This also helps to combat bad breath and other oral conditions such as gingivitis.

For more great information about figs check out our board on Pinterest.

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British Seasonal Eating Guide

I was shocked today when browsing the headlines after reading an astonishing statistic.

“9 out of 10 people have no idea when well-known fruit and vegetables are at their best”

As someone who grew up in a rural countryside setting I like to think that I’m somewhat in sync with seasonal produce and have a good idea of the correct time of year to find most of the fruits and vegetables that I regularly eat. However, a growing proportion of British population seems to be loosing this vital knowledge largely due to the steady supply of foreign foods available all year round in supermarkets and other food outlets.

One of the key benefits of eating local food in the correct season is that the food is harvested when it has reached its nutritional peak, many imported foods are sent to the UK unripe to extend their shelf life, in addition wax’s and chemicals are often used on non organic produce again to preserve to produce and extend shelf life.  As well as the clear health benefits associated with eating seasonal foods, it is also an environmentally sound option for those looking to reduce their carbon footprint.

Our month by month guide:

• January – Even in the middle of winter during the coldest months of the year there is still a surprisingly large array of winter vegetables that can be used to make warming stews, soups and roasts. These include; beetroot, brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes.

• February -  Still firmly in the grips of winter February brings us a new selection of winter vegetables including many of the same foods as January with a couple of additional foods; potatoes (maincrop), purple sprouting broccoli, salsify, shallots, swede, truffles.

• March – Its march and at last the end of winter is in sight, it’s in this month that we get our first crop of many sping vegetables including salad onions, cauliflower, kale, leeks, purple sprouting broccoli, salsify, spinach, swede, wild nettles.

• April – April has always been one of my favourite months, and also happens to include my birthday, which could explain my love for this time of year. In my eyes April marks the official start of spring and with it comes a fresh new selection of succulent summer time foods, including; asparagus, broccoli, jersey royal new potatoes, lettuce & salad leaves, purple sprouting broccoli, radishes, rocket, samphire, spinach, spring onions, watercress, wild nettles.

• May - By the time we reach May hot sunny days can be expected and with them comes my favoUrite summertime food, salad. Salads are great during the hot summer months not only as they are the fresh and easy to make, but the salad its self holds a large amount of moisture that can be hydrating to our bodies. Some of the best foods available in May include; asparagus, broccoli, carrots, jersey royal new potatoes, lettuce & salad leaves, new potatoes, peas, radishes, rocket, samphire, spinach, spring onions, watercress, wild nettles.

• June – June brings us festivals, beach trips and a whole load of new summer produce including artichoke, asparagus, aubergine, beetroot, broad beans, broccoli, carrots, chillies, courgettes, fennel, french beans, garlic, jersey royal new potatoes, kohlrabi, lettuce & salad leaves, mangetout, new potatoes, onions, pak choi, peas, radishes, rocket, runner beans, samphire, spinach, spring onions, tomatoes, turnips, watercress.

• July – Mid summer in the UK is a wonderful time of year, aside from the ice creams, cream teas and strawberries a large amount of seasonal produce becomes ready for the first harvest of the year. Abergine, beetroot, broad beans, broccoli, carrots, chillies, courgettes, fennel, french beans, garlic, jersey royal new potatoes, kohlrabi, lettuce & salad leaves, mangetout, new potatoes, onions, pak choi, peas, radishes, rocket, runner beans, samphire, spinach, spring onions.

• August – By august the days are becoming noticeably shorter and with that comes the onset of Autumn, but not before we collect in the last of the summer vegetables and fruits including; aubergine, beetroot, broad beans, broccoli, carrots, chillies, courgettes, cucumber, fennel, french beans, garlic, kohlrabi, lettuce & salad leaves, mangetout, marrow, onions, pak choi, peas, peppers, potatoes (maincrop), radishes, rocket, runner beans, spring onions, sweetcorn, tomatoes, turnips, watercress, wild mushrooms.

• September – September is when the big harvest swings into full force with farmers across the country gathering in their produce, including bilberries, blackberries, damsons, elderberries, beef, duck, grouse, guinea fowl, hare, lamb, cucumber, fennel, french beans, garlic, horseradish, kale, kohlrabi, leeks, lettuce & salad leaves, mangetout, marrow.

• October – October brings with it the last change to stock up the pantry with all the supplies needed for the winter months some of the best seasonal produce at this time odd year includes; broccoli, butternut squash, celeriac, celery, chicory, chillies, fennel, garlic, horseradish, Jerusalem artichoke, kale, kohlrabi, leeks, lettuce & salad leaves, marrow, parsnips, potatoes, pumpkin, radishes, rocket, runner beans, salsify, shallots, Swede, sweet corn.

• November – The winter has arrived and with it comes short days and cold weather, this isn’t a time where much grows, but there are some hardy winter vegetables that thrive in these conditions; butternut squash, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), pumpkin, salsify, shallots, swede, truffles

• December – When I think of December I think of Christmas and all the things that go along with this festive time of year, roast dinners warming stews and of course the nations favourite bird for this time of year the humble turkey. But, what else can December bring to our dinner plates? Beetroot, Brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, truffles (black), truffles (white), turnips, wild mushrooms.

If you have any questions or no any food's we have missed out, please drop us a comment below.

Strawberries - The summertime fruit with a whole heap of benefits.

Strawberries have got to be one of the highlights of summer for me, these juicy berries go hand in hand with picnics, cream teas and many other British summer time traditions, As a child some of my earliest memories involved picking strawberries with my grandparents at a local farm where you could fill a punnet for as little as one pound.

Strawberries are thought to have originated from northern Italy sometime around 234 B.C. Although it wasn’t until around the 1300’s that cultivated production began. Wild strawberries were already harvested and used in the new world by natives when European settlers first arrived in 1588.

What are the health benefits of strawberries?

• Powerful anti-inflammatory properties – A substance found in strawberries known as anthocyanin is known to help reduce swelling of joints as well as offering the fruit its rich red colour.

• Strawberries for healthy skin – Strawberries contain a number of powerful antioxidants that work to reduce the number of free radicals in the blood supply, oxidative stress plays a large role in the aging process, so if you are looking for young youthful looking skin you could do a lot worse than pick up some strawberries.

• Strong, healthy bones – Strawberries contain a number of essential nutrients, including potassium, manganese both of which help us to maintain bone strength, this makes strawberries a great choice for kids.

• Strawberries promote cardiovascular health – The flavonoids found in strawberries help to prevent cholesterol build up in the arteries surrounding the heart, in addition strawberries have anti-inflammatory properties that can be useful when suffering from some heart conditions.

• Boost memory – One particular flavonoid found in strawberries has shown some astonishing properties, fisetin is able to actively enhance memory by stimulating signal pathways in the brain. A research published in the Annals of Neurology also proved that as little a two strawberries a day helps to delay the onset of age related memory loss in women.   

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Cherries – The small red fruits with big health benefits

Top 5 proven benefits of cherries

Cherries are one of the oldest cultivated fruit crops on the planet thought to date back to around 300B.C. Native to the warmer areas of Eastern Europe, cherries are in fact part of the same family of plants as the rose. There are many different subspecies of cherries each with their own unique look, taste and range of health benefits.

Eating cherries can aid with sleep – Cherries are packed full of a substance known as melatonin, melatonin is a hormone that helps us to regulate sleep. Our bodies do naturally produce melatonin, but only at night when we are in dark surroundings. Adding foods that are rich in melatonin to your diet is an easy and safe way to ensure a good night's sleep.

Cherries help us to control and lower blood pressure – The high potassium content of cherries makes them a great choice for anyone suffering from high blood pressure. In addition to potassium cherries also contain quercetin an antioxidant that helps to protect blood vessels throughout the body.

Control gout with cherries – A number of recent studies have shown the benefits of cherries for people suffering from gout a condition caused by excess uric acid crystals building up around joints. Patients that drunk just 200ml of cherry juice a day showed a dramatic improvement.

Can cherries help with pain relief? A recent study at Michigan state university came to the conclusion that cherries can be as effective in pain relief as aspirin and 20 cherries could reduce inflammation more so than ibuprofen.

Protection from some forms of cancer – The powerful combination of boron, vitamin beta carotene as well as some of the most powerful antioxidants found in nature make cherries a formidable defense against many forms of cancer. Many of the healthy properties of cherries are found in the skin so be sure not to peel it away before eating.

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Goji Berries – Beyond a superfruit.

Goji berries are small red fruits that have been shown to hold a vast array of health benefits, classed as a ‘superfood’ Goji berries have been used in Tibetan and Chinese medicine for around 2000 years. Cultivated in the Himalayas ranging from Nepal to China the shrub like plants grow to between 1 and 3 meters in height and great care has to be taken when harvesting as the fruit easily spoil before they are dried.

The Chinese have used this powerful berry as an essential part of their herbal healing techniques for centuries and for good reason.

Top 7 health benefits of Goji berries

• Goji berries help to strengthen our immune system – A working and healthy immune system is vital for protecting our bodies from viruses, bacteria and a whole host of other environmental toxins, Goji berries contain beta carotene, the mineral germanium, and polysaccharide all three of these substances are known to help us develop a strong healthy immune system.

• Powerful anti-aging properties - Due to the powerful antioxidants found in goji berries, they are able to help protect our bodies from the harmful effect of free radicals (unpaired electrons) as they travel around our blood stream. This results in a reduction in oxidative stress and slows down the signs of aging.

• Help to protect our vision – Goji berries contain a number of substances that are known to help both protect and even repair our vision, Lutein and Zeaxanthin help our eyes by to absorb blue light and helping to strengthen the retina.

• Help to remove toxins from the liver and kidneys – Goji berries have shown to be pretty amazing at protecting our livers, regular consumption of goji berries helps to increase choline production as well as helping to prevent fatty liver disease.

• Normalizing blood pressure and blood sugar levels – There have been a number of studies showing the benefits of Goji berries with regards to regulating blood pressure and sugar levels. One particular effect that was noted was their ability to protect eye sight for people suffering from type 1 diabetes. In addition the high levels of Chromium are known to help control blood pressure.

• Help to increase weight loss – Goji berries are high in fiber and have a very low glycemic index (the rate in which foods are converted into blood sugars by our bodies) the combination of these can help to dramatically increase weight loss.

• Lowering cholesterol – When cholesterol is oxidated by free radicals it becomes more dangerous to our bodies, the powerful antioxidant action of goji berries helps to stop this from happening.

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