04 May Go Wild with Dandelion Greens
You might not want dandelions (Taraxacum officinale) grow across your lawn, but you definitely want to make them a part your healthy diet. For centuries, the sunny yellow dandelion, its greens and roots, has been embraced across cultures for its culinary and medicinal uses.
Dandelion roots contain several compounds beneficial to health, one of which is bitter taraxacin, which stimulates digestion. The leaves are rich in potassium, antioxidants such as Vitamin A and Vitamin C, Vitamin K, and several B vitamins.
Dandelion helps filter waste products from the blood by the liver. In many cultures it has been used as a liver tonic, diuretic, and digestive aid. Herbalists have used dandelion to treat jaundice, cirrhosis and liver dysfunction. Some research suggests dandelion may even strengthen liver and gallbladder function.
All parts of the dandelion are edible. The bittersweet roots may be eaten raw, steamed or dried, roasted and ground for a coffee substitute. The flowers are commonly used to make wine and jam. Dandelion greens can be eaten steamed, boiled, sautéed, braised or raw in salads.
Try adding dandelion greens to:
- quiche, omelette
- pesto
- sauce such as garlic & olive oil
- dips
- seafood soup
- sautéed vegetables
- to replace some of the kale in a green smoothie
- stuffing
Dandelion packs as much power in its flavor as it does in its nutrition. It can quickly overpower more delicate herbs and flavors; a little goes a long way.
When harvesting dandelion, especially for salad, take greens from young and tender plants, before the first flower emerges. Greens from older plants will be larger, but also tougher and bitterer. Older leaves are more suited for cooking. At the grocery store, look for organic dandelion with vibrant green color.
Dandelion Salad Recipe with Fresh Goat Cheese & Apples
Dandelion greens pack a nutritional punch. Serve them raw in this salad recipe with fresh goat cheese and apples for added flavor. If you don’t have apples in season, or stored, substitute any firm fruit that’s in season. You can embellish this salad with the colors of the season by sprinkling in any of our ‘SuperSalad Substitutions’ listed below.
Ingredients
- 2 T. cider vinegar
- 3 T. vegetable or nut oil
- 1 t. Dijon mustard
- 1 t. honey
- Salt and freshly ground black pepper, to taste
- 1 bunch dandelion greens, washed and dried, stems removed
- 1/4 lb fresh white goat cheese, crumbled
References
Go Wild with Dandelion Greens
Herb Wisdom.com. Benefits of Dandelion (Taraxacum officinale). Accessed on Jan. 4, 2016. http://www.herbwisdom.com/herb-dandelion.html
University of Maryland Medical Center, Complementary and Alternative Medicine Database. “Dandelion”. Accessed on January 4, 2016. https://umm.edu/health/medical/altmed/herb/dandelion
Self-Nutrition Data.com. Raw Dandelion Greens- Nutrition Facts. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2441/2
Whole Foods Market.com Dandelion Greens-No Common Weed! Accessed on January 4, 2016: http://www.wholefoodsmarket.com/blog/whole-story/dandelion-greens-%E2%80%93-no-common-weed
González-Castejón, M., Visioli, F. & Rodriguez-Casado, A. “Diverse biological activities of Dandelion.” Nutrition Reviews. (Sept 01, 2012), 70,9: 534-547. Oxford University Press Journals. Accessed on Jan. 4, 2016. First published online: 1 September 2012.
DOI: http://dx.doi.org/10.1111/j.1753-4887.2012.00509.x
Dandelion Salad Recipe with Fresh Goat Cheese & Apples
Recipe Adapted from Mother Earth News. Roger Doiron (April/May 2008) http://www.motherearthnews.com/real-food/dandelion-salad-recipe-zmaz08amzmcc.aspx
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