Borage is a vegetable that is separated from a childhood memory by just a few kilometers and is now a complete stranger. However, in regions such as Navarra, where it is part of the menu, just like chard and spinach, they know how to make the most of its culinary uses while enjoying its anti-inflammatory and anti-cold properties. Below is a summary of everything that this herbaceous plant with beautiful blue flowers can do for us and how to introduce it to our dishes.
What is borage and what is it used for?
Borage ( Borago officinalis ) is an annual herbaceous plant that can be consumed as a vegetable. It grows easily and is known for populating roadsides. It originates from the Mediterranean, and its properties have historically made it a medicinal plant.
The plant can reach about 70 cm in height, and a whitish, hairy layer covers it completely. Its leaves decrease in size as they climb up the stem, where they contrast with the striking blue or white colour of its flowers. Due to its appearance and hairiness, it is common to wonder which parts of borage are edible, and the truth is that you can use everything from the flowers to the stem and, of course, the leaves.
These are slightly refreshing and can be used in stews or stir-fries. As for the flowers, they are usually reserved for infusions, as well as to decorate salads, desserts, and cocktails. In addition, borage is not only eaten borage style with boiled potatoes, but in regions such as Navarra you can find contemporary culinary gems such as borage with clams, a dish that is also accompanied by rice. It is not surprising that the greatest benefit and culinary creativity with this herbaceous plant reminiscent of the sea on the palate arises in the regions of Navarra, La Rioja, and Aragon, where unlike the rest of the peninsula its consumption is as common as that of any other vegetable.
Borage is less attractive in its linguistic context, as it is the protagonist of the saying “quedar en agua de borrajas” (to be left in the water of borage) which refers to plans that never come to fruition. This connotation is more than compensated for by all the properties it provides to our body when we decide to include it in our menu.
Origin and history of borage
This plant, which is widespread in the Mediterranean basin, is considered to be native to the African continent, and the history of its cultivation dates back to ancient Greece and Rome, where it was appreciated for its medicinal properties and nutritional value. The botanist Theophrastus (371 BC) already mentioned it in his work and the ancient Greeks and Romans considered it a valuable plant for culinary and medicinal preparations due to its sudorific, diuretic, and emollient properties.
The naturalist Pliny (23 AD) highlighted the energising properties of borage, which were reflected in the Greek proverb: “I, borage, always give courage”, alluding to this euphoric effect. The author also went so far as to recommend taking borage with wine to achieve “total forgetfulness of sorrows”. At the moment, science has not been able to confirm that the effect he referred to had anything to do with borage.
In the peninsula, it began to be cultivated in the 12th century and it would slowly reach northern Europe a century later. At that time, its poultice was already used to relieve rheumatism, to treat inflamed areas and according to the author Domingos de Pereira Bracamontes, it was the most “delicious nurse” capable of alleviating all ailments. In its recent history, in regions such as the Hoya de Huesca, the infusion of its flowers continues to be a remedy for colds, bronchitis, and lung conditions. In recent years, its gastronomic role has been revalued and new culinary creations are spreading.
Nutritional value of borage
Borage is known to be a nutritious plant. It contains components such as gamma-linolenic acid, a type of omega-6, associated with important anti-inflammatory properties. In addition, it is a good source of vitamin C, and B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and folic acid (B9). For this reason and its content of carotene precursors, it has great antioxidant potential. As for minerals, it stands out for its content of calcium, potassium, magnesium, and iron. Borage has a low caloric profile, which is why it is highly recommended for weight loss diets.
- Water (g): 94.40
- Energy (kcal): 26.00
- Proteins (g): 1.80
- Total fat (g): 0.70
- Total carbohydrates (g): 3.10
- Sugars (g): 0.00
- Dietary fiber (g): 0.90
- Saturated fat (SFA) (g): 0.17
- Monounsaturated fat (MMA) : (g) 0.21
- Polyunsaturated fat (PUFA) (g): 0.11
- Cholesterol (mg) : 0.00
- Alcohol (g): 0.00
- Calcium (mg): 93.00
- Iron (mg): 3.30
- Magnesium (mg): 52.00
- Zinc (mg): 0.20
- Sodium (mg): 80.00
- Potassium (mg): 470.00
- Phosphorus (mg): 53.00
- Selenium (µg): 0.90
- Thiamine or Vitamin B1 (mg) : 0.06
- Riboflavin or Vitamin B2 (mg): 0.15
- Vitamin B6 (mg) : 0.08
- Folic acid (µg) : 13.00
- Vitamin C (mg) : 35.00
- Retinol (µg) : 210.00
- Carotenes (µg) : 1,260.00
- Total fat (g): 0.70
- Saturated fat (g): 0.17
- Monounsaturated fat (g): 0.21
- Polyunsaturated fat (g): 0.11
- Cholesterol (mg) : 0.00
Properties and benefits of borage
Among the benefits of borage we find its effects on premenstrual syndrome and its interesting properties for diseases of bones and joints, the heart, the skin, and respiratory conditions.
Relieves premenstrual syndrome
Borage contains gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. This component is also present in evening primrose. By helping to reduce inflammation in the body, it also alleviates pain associated with the menstrual cycle, such as back and kidney pain, breast swelling, and abdominal inflammation.
Beneficial for treating rheumatoid arthritis
Rheumatoid arthritis is a disease in which the immune system attacks the joints, causing pain, inflammation, and stiffness. The anti-inflammatory properties of borage help relieve these symptoms. For this purpose, it is especially indicated for use in the form of oil, which is obtained by pressing its seeds.
Ally of cardiovascular health
Borage is rich in omega-3 and omega-6 fatty acids, which have protective functions for cardiovascular health. The body can transform fatty acids such as gamma-linolenic acid into prostaglandins that can regulate blood pressure and blood clotting. Studies show that the consumption of borage oil is related to the prevention of thrombosis. In addition to the reduction of cholesterol and triglyceride levels in the blood associated with its consumption, borage helps improve cardiovascular health.
Beneficial for the skin
Borage has traditionally been associated with improved skin condition. Thanks to its anti-inflammatory effect and GLA content, it contributes to less permeable skin and reduces symptoms of skin conditions such as atopic dermatitis and eczema. Animal studies have also observed that it promotes the synthesis of procollagen, essential for maintaining firm skin.
Diuretic action
Diuretic foods increase urine production and help eliminate excess fluids and toxins from the body. The component that makes this possible are the alkaloids that are found in higher concentrations in borage leaves and that can be consumed cooked in stews or in omelettes to make the most of their diuretic potential.
It has antioxidant effects
Borage contains antioxidants such as vitamin C and carotenoid precursors, which help protect cells from damage caused by free radicals and oxidative stress. Among the components with the greatest antioxidant and defensive potential is provitamin A, which also has the ability to reduce substances related to the development of cancer, degenerative and cardiovascular diseases.
It is good for flu and pharyngitis
Borage is a widely used remedy for all kinds of respiratory conditions. Folk medicine uses the flowers in infusion to help with sweating and reducing fever and for conditions such as colds and bronchitis. This use is part of the traditional knowledge that accompanies borage, as it was already used for this purpose in France in the Middle Ages.
Dangers of borage and contraindications
In general, it is recommended to consume borage in moderation, since although it is classified as a safe plant, there are some associated risks that are important to be aware of when using it:
Liver toxicity
Borage contains pyrrolizidine alkaloids, compounds that can be toxic to the liver in large quantities or with prolonged consumption. These compounds are more common in the wild variety of borage than in cultivated varieties.
Drug interactions
Borage may interact with certain medications. For example, the gamma-linolenic acid content and its anticoagulant effect could increase the risk of bleeding in patients under anticoagulant treatment. Likewise, it is important to take into account its anti-inflammatory and diuretic properties when combining it with treatments that regulate blood pressure or anti-inflammatory drugs. Therefore, if you are taking medication, it is recommended to consult a health professional before consuming borage.
Pregnancy and breastfeeding
As a precaution, it is recommended to avoid consumption of borage during pregnancy and breastfeeding due to the risk of damage caused by pyrrolizidine alkaloids.
Allergies and sensitivities
As with any food, some people may have an allergy or sensitivity to borage. If any symptoms such as skin irritation or swelling arise when taking it, it is likely that it is an allergic reaction. When in doubt, it is always recommended to consult a health professional before incorporating new foods into our diet, especially if we are under medical treatment or have a pre-existing health condition.
How to clean borage and cook it
Cleaning borage is a meticulous process that allows us to remove impurities and helps to ensure that the bite will be tender. To achieve this, one of the most important aspects is to remove the threads, especially with mature borage that has very fibrous stems. As for the white hairs, there is no need to fear that they will affect the texture since once cooked they are completely imperceptible, and in any case, we can always remove them before use. Below are the steps to clean borage easily and effectively:
- We clean the borage well with water, remove the leaves, and cut the part where the stems join.
- We remove the toughest strands as we would with chard, making a cut in the lower part of the stem and gently removing the layer.
- As we move forward, we let the stems rest in a bowl of cold water with ice to prevent oxidation.
- Once ready, we can cut it to the size we prefer and cook it to taste.
How to cook borage quickly and easily
Borage always finds the best way to stand out on a plate. It can be eaten raw, cooked, accompanied by other ingredients, or in creams and purees. The choice is up to your palate.
If what you need is a refreshing and crunchy dish, clean the borage and use it raw to prepare a salad with tzatziki-style yogurt sauce , or in a salad with cheese and anchovies. To cook it, it can be boiled or steamed in just 10 minutes and used to accompany legumes, stews, etc. It can also be browned in thin slices similar to those you would cut with celery or mixed with rice to add that touch of marine reminiscence that characterizes borage.
Another possibility is to use the leaves that we separated when cleaning them to prepare creams and purées, just as we would with other vegetables. For example, with a base of potato, onion, and courgette, and for the more daring, a pinch of wakame seaweed powder, you can obtain a delicious and nutritious cream. Of course, what better than its own flowers to give the final touch of colour!