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How To Prepare Dandelion Greens

January 3, 2011

Photo from FoodScout.org

This past weekend, there were some long spiky greens in the produce shares…Dandelion Greens! Yes, you can eat the greens of the dandelion, and they are not only delicious but carry many health benefits.  Considered a pesky lawn weed by many, dandelion has been used for hundreds of years in China, Europe, and the Americas for medicinal purposes.

Some of the health benefits of Dandelion Greens…

  • Antiviral – the roots possess strong antiviral properties
  • Blood Sugar – may help stabilize blood sugar levels
  • Digestion – the root acts as an appetite stimulant, helps promote digestion and gastrointestinal health, encourages the growth of healthy bacteria
  • Gallbladder -cleansing and healing to the gallbladder.
  • Heart – may help lower bad cholesterol (LDL) and raise good cholesterol (HDL)
  • Kidneys – the leaves support kidney function and act as a diuretic
  • Liver – the roots promote liver detoxification
  • Menstruation/PMS – alleviates the bloating associated with PMS

So, how to eat them?  Try them both raw and cooked!

Raw Dandelion Greens Salad

1 bunch dandelion greens, rinsed and dried
1 carrot
1 stalk celery
4-5 cherry tomatoes
Toasted raw pecans or walnuts
1 Tbs balsamic vinegar
3 Tbs extra virgin olive oil
Garlic powder
Sea salt & cracked black pepper

Hold the dandelion greens in a bunch horizontally on your cutting board and slice them into bite-size pieces. Toss them in a bowl.  Slice the other veggies into bite-size pieces and add to the bowl.  (You can use any raw veggies you like!)  Make a simple vinaigrette by adding oil & vinegar to a separate bowl and whisking it with a fork until it blends well and is creamy.  Pour dressing over the salad and add salt, pepper, and garlic powder to taste.   Top with toasted nuts.

Sautéed Dandelion Greens

2 Tbs extra virgin olive oil
1 small red onion, sliced
2-3 cloves garlic, minced
1 bunch dandelion greens, rinsed and dried
Handful of toasted nuts: almonds, walnuts, pine nuts – whatever you like
Sea salt & cracked black pepper
Crumbled goat cheese (optional)

Heat the olive oil in a pan over medium-high heat.  Add red onion and cook for a several minutes until it starts to become more limp and see-through.  Add minced garlic and toss it around the pan, and keep cooking until slightly browned.  Meanwhile, slice dandelion greens into bite-size pieces.  You can include the stems!  Add them to the pan and toss.  Add salt and pepper to taste.  Cook mixture until the greens are slightly wilted.  Remove mixture from the pan and top with toasted nuts and crumbled goat cheese.

Enjoy!

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3 Comments leave one →
  1. Anita permalink
    January 4, 2011 4:36 am

    I ate mine Saturday night! It’s been so long since I’ve had good Dandelion Greens! Thank you. I rinsed and chopped mine, then sauteed them in olive oil and garlic and gobbled them up.

  2. Bonnie permalink
    August 11, 2012 4:42 pm

    I added turmeric and dried cranberries. It was surprisingly delicious.

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