Dandelion Greens

Name: Dandelion greens (Taraxacum officinale) — the jagged, toothed leaves of the common dandelion, with a bitter, peppery taste. They are gathered wild, or sold cultivated as a salad green. The name comes from the French dent de lion, “lion's tooth.”

Description

Dandelion is native to Europe and Asia and now grows across the world. The leaves have been eaten as a spring tonic for centuries, and are used in traditional medicine as a diuretic and liver tonic. In Greece, wild greens including dandelion, called horta, are boiled and dressed with olive oil and lemon.

The leaves are most tender and least bitter in early spring, before the flowers appear, and become tougher and more bitter later. The flowers, roots and leaves are all edible, and the roasted root is used as a coffee substitute.

Main nutrition value

Dandelion greens are rich in vitamin K, vitamin A, vitamin C, calcium, iron and the prebiotic fibre inulin, and are among the more nutrient-dense greens.

How best to be consumed

Dandelion greens are bitter, so they are balanced with fat, acid or sweetness.

1. Blanch briefly in boiling water to reduce bitterness, then dress with olive oil and lemon, as in Greek horta.
2. Use young leaves in salads, with bacon, eggs or a warm vinaigrette.
3. Sauté with garlic, chilli and anchovies, as in Italian cooking.
4. Add to soups, stews and pasta.
5. Pick only from areas free of pesticides, roadsides and pets.

Overconsumption could cause…

Dandelion greens are safe in food amounts, with some cautions.

1. Possible effects on warfarin and similar blood-thinning medicines because of the high vitamin K content, so keep intake steady rather than avoiding them.
2. A diuretic effect, so people on diuretics or with kidney problems should check with a doctor.
3. Allergic reactions in people sensitive to ragweed or other daisy-family plants.
4. Contamination from pesticides or pollution if gathered from treated or roadside areas.

GroupsLeafy Green VegetablesDaisy family (Asteraceae)Low fatLow sodiumRich in vitamin ARich in vitamin CRich in vitamin KFresh

Related foodsRadicchioShungiku / Chrysanthemum GreensChicoryOak Leaf LettuceIceberg LettuceLettuce

Wikipedia — Taraxacum, used for origin, naming and history: https://en.wikipedia.org/wiki/Taraxacum