Are dandelion greens edible?
Dandelion greens are not only safe to eat, but they also offer a range of health benefits. All parts of the dandelion plant are edible, from the tops of the yellow flowers to the roots. Dandelion green leaves can add a healthy ingredient to salads, sandwiches, omelets, and more.
Before we take a closer look at dandelion greens’ secret life as a superfood, though, a few words of caution: If you have allergies, be aware of any sensitivities you may have before adding dandelions to your diet. Anaphylaxis is more likely to occur if you are allergic to related plants such as ragweed, marigolds, chrysanthemums, and daisies.
Dandelion greens have a well-established safety profile when you consume the plant commonly found in food. Little is known about the safety of eating large amounts of dandelion greens. In particular, dandelions may be safe if you are pregnant or breastfeeding, but it is best to avoid eating large amounts.
Health Benefits of Dandelion Leafy Greens
Dandelion leafy greens are thought to have a wide range of health benefits.
Blood sugar is under control. Dandelion greens can lower blood sugar levels in people with type 2 diabetes.
Diuretic effect. Because dandelion greens are high in potassium, they can act as a diuretic. Diuretics help increase urine production and treat water retention.
Lower blood pressure. Because dandelion green is a diuretic, it can treat high blood pressure in some people. Although the diuretic effect is not as powerful as prescription medications, it can still be helpful when a mild diuretic is needed.
Reduce inflammation. Dandelion greens contain natural anti-inflammatory properties. Reducing inflammation in the body can lower the chances of certain cancers and heart disease.
Antioxidants protect your health. Oxidative stress can damage cells and lead to cancer, metabolic disorders and disease. The antioxidants in dandelion greens protect your body and keep your immune system strong.
Control cholesterol. Dandelion green affects lipid metabolism. Preliminary research suggests they may help lower cholesterol.
Dandelion Greens Nutrition
In addition to its many health benefits, dandelion greens provide your body with a host of nutrients with every bite. In fact, dandelion greens are one of the most nutrient-dense vegetables you can eat.
One cup of raw dandelion greens contains only 25 calories and is a source of:
- Calcium (103 mg)
- Folic acid (14.8 mcg)
- Iron (1.7 mg)
- Potassium (218 mg)
- Vitamin A (279 mcg)
- Vitamin C (19.2 mg)
What do dandelion greens taste like and where to find them
Now, you might be tempted by the idea of trying this beneficial plant, but also wonder, "What do dandelion greens taste like?" The answer is "bitter." If you don't usually like bitter foods, cooking vegetables can greatly reduce the bitterness. If you prefer a milder flavor, you'll also want to choose younger greens and avoid older leaves.
How to Cook Dandelion Greens
As with most foods that are rich in flavor or challenging, knowing how to prepare the dish will make a big difference in whether you can successfully incorporate it into your diet.
You have several options when it comes to how to prepare dandelion greens. Whatever you choose, be sure to wash your vegetables thoroughly before cooking. If you have leftover vegetables, store them in the refrigerator.
- raw. If you like a strong flavor, raw dandelion greens are the easiest way to eat them. You can combine them with a citrus vinaigrette into a salad.
- saute. Sautéing vegetables with olive oil and garlic is a great way to treat any leafy green. Boil the vegetables for 5 minutes, then sauté in a pan of hot olive oil and garlic for up to 5 minutes.
- baked. Similar to baking kale chips, you can make dandelion greens by roasting them in the oven. Coat vegetables evenly with a little olive oil and seasoning. Arrange vegetables in a single layer on baking sheet. Bake at 400 degrees for up to 8 minutes or until desired crispiness is achieved.
- Soup. Dandelion greens can easily replace kale or beets in your favorite soup recipes.
- Egg. Add dandelion greens to an omelet as you would any other leafy green.
- Juice. If you love juicing, try adding a handful of dandelion leaves to your juicer. Cucumbers can help tone down some of the bitterness, and apples can add sweetness. Keep in mind that dandelions have a very strong flavor, so don’t add too many dandelions to the mix if you don’t like their taste.
Try your favorite recipes that include other leafy greens, such as kale or spinach, and replace all or part of them with dandelion greens. Dandelion greens can add something new to your palate and provide you with one of the most nutrient-dense foods you'll ever eat.
