Borage (Cooked, Blanched, Dried, Without Salt)
Borage, known for its vibrant blue flowers and distinct flavor, is a nutritional powerhouse that brings a burst of freshness to various dishes. This leafy herb is commonly used in Mediterranean and Middle Eastern cuisines, providing not only a unique taste but also an array of beneficial nutrients. Whether it’s cooked, blanched, or dried, borage can be a versatile addition to your meals, offering flavor and a host of health benefits.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 25 kcal |
| Protein | 2.09 g |
| Total Fat | 0.81 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 3.55 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 102 mg |
| Iron | 3.64 mg |
| Magnesium | 57 mg |
| Phosphorus | 55 mg |
| Potassium | 491 mg |
| Sodium | 88 mg |
| Zinc | 0.22 mg |
| Copper | 0.143 mcg |
| Manganese | 0.385 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 32.5 mg |
| Thiamin (Vitamin B1) | 0.059 mg |
| Riboflavin (Vitamin B2) | 0.165 mg |
| Niacin (Vitamin B3) | 0.94 mg |
| Vitamin B6 | 0.088 mg |
| Folate | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 219 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Borage is generally considered safe for most individuals and is not known to be a common allergen. However, individuals with sensitivities to members of the Boraginaceae family should exercise caution. As always, consult a healthcare provider if you are concerned about possible allergic reactions.
Dietary Preferences
Borage is naturally gluten-free, vegan, and vegetarian, making it an excellent choice for individuals following plant-based diets. It can be included in a variety of dishes ranging from salads to soups and stews, or even used as a garnish in beverages like lemonade or cocktails.
Health Benefits
Borage is a rich source of essential vitamins and minerals, particularly vitamin A, vitamin C, calcium, and iron. These nutrients support various bodily functions, such as immune health, bone strength, and skin vitality. The herbโs high potassium content may also aid in maintaining healthy blood pressure levels.
The presence of magnesium, manganese, and zinc further contributes to overall well-being, supporting enzymatic reactions, promoting wound healing, and bolstering antioxidant defenses. Additionally, borageโs vitamin A content is vital for vision health, while its high iron content may help combat iron-deficiency anemia.
Culinary Uses
Borage has a mild, cucumber-like flavor that pairs well with both savory and sweet dishes. In savory applications, it can be added to soups, stews, or salads for a refreshing touch. Its soft, green leaves are also delicious when used to garnish meats, particularly lamb, or incorporated into herb mixes for a more aromatic seasoning. Dried borage leaves can be steeped to make herbal teas, offering a refreshing and health-boosting beverage.
Conclusion
Borage is not only a flavorful addition to your meals but also a nutrient-rich herb with a range of health benefits. Whether you choose to cook, blanch, or dry it, borage offers a variety of vitamins, minerals, and antioxidants that support immune function, bone health, and skin vitality. With its versatility in the kitchen and its powerful nutritional profile, borage is an excellent choice for health-conscious individuals looking to add a unique, nutrient-packed ingredient to their culinary repertoire.
Tip: If you are new to borage, start by incorporating it into a simple salad or soup, and enjoy the natural burst of flavor and nutrients it provides!
