Enjoy the Dandy, Delicious Benefits of Dandelion Greens
Long the scourge of suburban lawns, dandelions are actually one of the most nutrient dense foods you can eat. Here’s the low-down on the not so lowly dandelion:
They can control blood sugar. Dandelion greens can lower blood sugar levels in people with Type 2 diabetes.
Diuretic effects. The high potassium content of dandelion greens means they work as a diuretic, helping to reduce water retention.
Lower blood pressure. The diuretic effect of dandelions can help treat high blood pressure. While not as powerful as a prescription medication, it can still contribute to lowering blood pressure.
Lower inflammation. Dandelion greens contain natural anti-inflammatories that can help avoid diseases like cancer and heart disease.
Antioxidants for health on a cellular level. The antioxidants found in dandelion greens can protect your cells from stress and keep your immune system strong.
Control cholesterol. Preliminary studies show they might be effective in metabolizing lipids and useful in lowering cholesterol.
At just 25 calories per cup, raw dandelion greens are a source of:
- Calcium (103 mg)
- Folate (14.8 µg)
- Iron (1.7 mg)
- Potassium (218 mg)
- Vitamin A (279 µg)
- Vitamin C (19.2 mg)
Where To Find Dandelion Greens
Specialty grocery stores, such as Whole Foods and Sprouts, typically carry them. Other markets, including Kroeger and Publix, have them in stock. You can also peruse farmers’ markets or Amazon to find them. If you can’t find dandelion greens in stores, check out your own lawn for these delicacies. Just be certain that your lawn has not been treated with chemicals or that you haven’t picked from the neighborhood dogs’ favorite “bathroom” spot.
Dandelion greens are available all year, but their peak season is in the spring. Look for tender leaves and thin, non-woody stems.
How To Prepare Dandelion Greens
Dandelion greens can be a little bitter, but sometimes that’s just what’s called for in a salad or an omelet. If you don’t like the bitterness, cooking them and using young, tender leaves will result in a less bitter flavor. They play well with dishes that are creamy, tangy, salty, and sweet. Dandelion greens can be used wherever you use other bitter greens such as beet greens, escarole, kale, or arugula.
Start by washing your greens thoroughly in cool water then dry thoroughly before cooking. If you have any leftover greens, store them in your refrigerator in an open plastic bag for a couple of days.
Raw. You can mix them into a salad with a citrusy vinaigrette or use chopped as a garnish.
Sautéed. Boil the greens for about 3 minutes, drain well, then sauté with olive oil and garlic.
Baked. Like kale chips, you can make dandelion leaf chips by baking them in your oven. Coat the greens evenly with a small amount of olive oil and seasonings. Place the greens in a single layer on a baking sheet. Bake at 400 degrees F. for 6-8 minutes or until crisp.
Soups. Use dandelion greens in your favorite soup recipe instead of kale or chard.
Eggs. Add dandelion greens to the batter of an omelet for a fresh, tangy flavor.
Juicing. Try adding a handful of dandelion greens into your juicer. Cucumbers can help water down some of their bitterness, and apples can add sweetness. Remember, the flavor is very strong, so go easy on the dandelion greens.
Try the following recipes that feature dandelion greens:
Creamy Dandelion Soup
Serves 6
Ingredients
1 lb. dandelion greens, trimmed
1 Tbs. avocado oil
1 Tbs. unsalted butter
½ cup finely chopped onion (1/2 medium-sized)
1 ¼ cup all-purpose flour
2 cups lower-sodium chicken broth
1 ½ cups low fat (2 percent) milk
½ cup half-and-half
½ tsp. sea salt
¼ tsp. freshly ground black pepper
Sour cream or labne for garnish
Instructions
1. Separate 2 dandelion leaves from the bunch; thinly slice and set aside. Fill a large Dutch oven half full with water; bring to a boil. Add remaining greens to boiling water; cover and cook for 2 minutes. Drain. Place greens in a food processor; process 30 seconds or pulse until smooth.
2. Place oil and butter in a 3-quart saucepan. Cook over medium heat until butter melts. Add onion; sauté 3 minutes or until tender. Sprinkle flour over onion mixture, stirring to coat. Add the broth, milk, half-and-half, sea salt and pepper, stirring with a whisk. Stir in pureed greens. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes, stirring occasionally. Garnish servings evenly with reserved sliced greens. Top with a dollop of sour cream or labne, if desired.
Dandelion Pesto
A small amount of fresh mint adds a brightness to this pesto.
Ingredients
½ cup pine nuts
4 garlic cloves, minced
2 cups chopped fresh dandelion leaves, loosely packed
¼ cup fresh mint leaves, loosely packed
1 Tbs. lemon juice
1 Tbs. lemon zest ½ cup extra virgin olive oil
½ tsp. sea salt
1 tsp. turmeric powder
½ tsp. freshly ground black pepper
⅓ cup freshly grated Parmesan cheese
Instructions
1. Place all ingredients except the Parmesan into a blender or food processor. Process until smooth. If it’s too thick, slowly add a bit more olive oil.
2. Add the Parmesan and continue to blend until the mixture has a smooth consistency.
3. Serve over ridged pasta such as rigatoni or use as a spread for bruschetta.
4. Refrigerate, and eat within 3 days.
Sautéed Dandelion Greens with Eggs
These sautéed dandelion greens with leeks, eggs, and feta cheese showcase this often under-appreciated leafy green. To help reduce bitterness, the dandelion greens are quickly blanched in salted boiling water. Between the eggs and the cheese, this is a protein-packed brunch or supper.
Ingredients
Serves 2-4
4 cups chopped dandelion greens (about 1-2 bunches) thick stems removed and discarded
2 Tbs. butter
1 large leek, white and light green parts only sliced lengthwise and finely chopped
4 large eggs
¼ cup crumbled feta cheese
Freshly ground black pepper to taste
Instructions
1. Blanch the dandelion greens: Bring a large pot of salted water to a boil. Add the chopped dandelion greens and blanch for 1-2 minutes. Drain the greens thoroughly. Using a wooden spoon, drain and press out as much liquid as possible.
2. Melt the butter in a 10-inch sauté or cast-iron pan set over medium heat. Sauté the leeks until tender, about 5 minutes, stirring occasionally. Add the drained dandelion greens one handful at a time. Cook each handful until wilted, then add more.
3. When the greens are wilted, use a spoon to create 4 shallow nests in the greens and crack the eggs into each one. Top with feta cheese and cook covered until the whites of the eggs are just set, about 5 minutes. Add ground pepper and serve immediately with toasted slices of crusty bread.
