Dandelion Greens - Nutrition, Benefits, Uses, Recipes, and Foraging Tips

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Dandelions are often seen as a stubborn weed, but did you know the greens are a highly nutritious and healing backyard superfood?

Read on to learn about foraging, preparing, and harnessing dandelion greens' many benefits.

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Dandelion Greens Nutrition Facts:

• Rich in vitamins A, C, K, folate, iron, calcium, magnesium, potassium

• High in antioxidants like carotenoids and polyphenols

• More protein than other leafy greens like spinach

• Prebiotic fiber feeds beneficial gut bacteria

• Diuretic properties from potassium help detoxification

  
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  Health Benefits of Dandelion Greens:

• Improve digestion and gut health

• Cleanse the liver and support detoxification

• Reduce inflammation and swelling

• Lower cholesterol and blood pressure

• Help manage diabetes and balance blood sugar

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Foraging Dandelion Greens:

• Look for green, vibrant leaves in yards, parks, fields
• Harvest in early spring before flower stalk appears
• Use scissors to cut leaves near crown
• Avoid areas sprayed with chemicals
• Take no more than 1/3 of each plant

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Preparing Dandelion Greens:

1. Wash thoroughly just before use
2. Chop leaves and tender stems
3. Raw in salads, sandwiches, smoothies
4. Lightly cooked in soups, sautés, stir fries
5. Steamed or boiled to reduce bitterness

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Pros of Dandelion Greens:

• Readily available and free
• Highly nutritious with many vitamins, minerals
• Tastes good raw or cooked
• Helps detoxify liver and moderate blood sugar
• Prebiotic fiber benefits digestion and gut flora

Cons of Dandelion Greens:

• Bitter, strong taste some find unpleasant

• Labor intensive harvesting and cleaning

• Learning curve with foraging identification

• Can cause allergic reaction in sensitive individuals

• High potassium content contraindicated in kidney issues

  
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Here are the best answers for the 20 most searched questions about dandelion greens:

1. Where do dandelions grow?

   Dandelions grow in many areas including lawns, gardens, parks, meadows, and along roadsides. They thrive in full sun and disturbed soil.

2. What vitamins are in dandelion greens?

   Dandelion greens are high in vitamins A, C, K, folate, and trace minerals like iron, calcium, potassium, and magnesium.

3. Are dandelion greens good for you?

   Yes, dandelion greens are highly nutritious and considered a superfood. They have antioxidants, fiber, and minerals that provide many health benefits.

4. Can you eat dandelion greens raw?

   Dandelion greens can be eaten raw in salads, smoothies, and juices. The younger, more tender leaves are the mildest for eating raw.

5. How do you pick dandelion greens?

   Use a knife or scissors to cut the leaves near the crown. No more than one-third from each plant. Choose leaves that are vibrant green and undamaged.

6. Do you wash dandelion greens before eating?

   Yes, wash the greens thoroughly to remove any dirt or debris. Wash just before use.

7. What does dandelion greens taste like?

   Dandelion greens have an earthy, mildly bitter taste. Cooking mellows the flavor. Young leaves are less bitter.

8. How do you cook dandelion greens?

   Dandelion greens can be sautéed, steamed, added to soups and stews, creamed, boiled, or stir-fried. Cooking reduces bitterness.

9. Are dandelion greens safe to eat?

   Yes, when properly identified and harvested, dandelion greens are edible and very safe to consume. Those with gallbladder issues should exercise caution.

10. Can you eat dandelion greens everyday?

    Dandelion greens are very nutritious, so they can be enjoyed daily as part of a varied diet. Moderation is key as they are somewhat bitter.

11. How do you clean dandelion greens?

    Wash dandelion greens thoroughly in cool water, agitating well to remove all dirt and debris. Drain and pat dry with a towel.

12. What part of dandelion do you eat?

    The roots, leaves, and flowers of dandelion plants are all edible. The young leaves are ideal for eating fresh or cooking.

13. Are dandelion greens anti-inflammatory?

    Yes, dandelion greens contain compounds that help reduce inflammation in the body and support the immune system.

14. Do dandelion greens help you lose weight?

    Dandelion greens are low in calories and high in nutrients and fiber that can aid weight loss and maintenance.

15. Do dandelion greens lower cholesterol?

    Some studies indicate dandelion greens may help lower LDL (bad) cholesterol and total cholesterol due to their fiber content.

16. Do dandelion greens lower blood pressure?

    Dandelion greens act as a diuretic which can help lower blood pressure by removing excess sodium and water from the body.

17. Can you juice dandelion greens?

    Yes, dandelion greens can be juiced alone or with fruits like apples or lemon to offset their bitter taste.

18. How long do you boil dandelion greens?

    Boil dandelion greens for 1-3 minutes until they turn a darker green and become tender. Overcooking increases bitterness.

19. What recipes use dandelion greens?

    Dandelion greens work well in soups, stews, stir fries, quiche, pasta dishes, sautés, pesto, smoothies, and juices.

20. Do dandelion greens detox your liver?

    Yes, dandelion helps detoxify the liver due to its bitter compounds that stimulate bile flow and enzyme production.

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Dandelion Green Recipe Ideas

Here are some recipe ideas for preparing dandelion greens:

Sautéed Dandelion Greens:

Ingredients:

1 bunch dandelion greens, washed and chopped

2 cloves garlic, minced

2 Tbsp olive oil

Salt and pepper to taste

Directions:

Heat olive oil in a skillet over medium heat. Add garlic and sauté for 1 minute.

Add dandelion greens and stir to coat with oil. Sauté 3-5 minutes until wilted.

Season with salt and pepper. Serve warm.

Dandelion Pesto:

Ingredients:

2 cups packed dandelion greens

1/2 cup toasted walnuts

1/2 cup olive oil

1/3 cup Parmesan cheese

2 garlic cloves

Salt and pepper to taste

Directions:

Blend all ingredients in food processor until smooth. Enjoy tossed with pasta, on pizza, sandwiches etc.

Dandelion Fritters:

Ingredients:

1 cup dandelion flowers, removed from stems

1 cup flour

1 tsp baking powder

1 egg

1/2 cup milk

Salt

Oil for frying

Directions:

Mix flour, baking powder and salt. Whisk egg, milk, and dandelion flowers.

Fold wet ingredients into dry just until combined.

Heat oil in pan. Scoop batter by spoonfuls into hot oil. Fry 2-3 minutes per side until golden. Drain on paper towels. Enjoy warm.

Dandelion Jelly:

Ingredients:

2 cups dandelion petals, packed

1 1/2 cups sugar

1/2 cup lemon juice

1 oz liquid pectin

Directions:

Bring petals and 1 cup water to a boil, simmer 5 minutes. Strain liquid.

Measure 2 cups dandelion liquid into pot. Add lemon juice and sugar, bring to a boil.

Remove from heat and stir in pectin.

Pour into sterilized jars leaving 1/4 inch headspace. Process 10 minutes in a water bath canner.

Dandelion Juice:

Ingredients:

1 cup dandelion greens

2 apples, cored

1 cucumber, peeled

1 lemon, peeled

Ginger to taste

Directions:

Run all ingredients through a juicer. Stir to combine. Drink chilled.

Dandelion Vinegar:

Ingredients:

• 2 cups tightly packed dandelion flowers
• 2 cups white vinegar
• 1 tsp salt
• 1⁄4 cup honey or sugar

Instructions:

1. Rinse dandelion flowers and dry well. Place in a clean glass jar.
2. Heat vinegar until just boiling, then pour over dandelion flowers. Add salt and honey/sugar.
3. Cover jar tightly and steep for 2-4 weeks, shaking occasionally.
4. Strain through a cheesecloth and transfer vinegar to an airtight container. Refrigerate.
5. Use dandelion vinegar on salads, cooked greens, and other dishes.

Dandelion Wine:

Ingredients:

• 2 quarts dandelion flowers, stripped from stems
• 3 lbs sugar
• 4 lemons, thinly sliced
• 1 gallon water
• 1 packet wine yeast

Instructions:

1. Boil water and pour over dandelion flowers. Steep 24 hours.
2. Strain the liquid from the flowers and discard flowers.
3. Add sugar to dandelion liquid and stir until dissolved.
4. Add sliced lemons. Allow to sit covered for 24 hours.
5. Pour into fermentation container, add wine yeast.
6. Ferment 7-10 days until bubbles stop.
7. Strain, siphon into bottles, and store in cool dark place for at least 6 weeks.

With their nutritious punch and availability in backyards everywhere, dandelion greens are a forager's dream. Follow proper harvesting and preparation tips to safely enjoy dandelion greens' many benefits. Incorporate them into your diet to add vitamins, minerals, antioxidants and fiber.

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