Eat Dandelion Greens in the Spring

Surprisingly, dandelion greens (taraxacum officinale) are part of the sunflower family, 
which is one of the largest of the plant families and includes over 20,000 species 
including daisies! The greens are best in the spring, which is before the plant flowers. 
They have a wide array of health benefits that make them a nutritional boost. 
Additionally, you can cultivate dandelion seeds to have a steady supply. Dandelions are 
an asset in your yard and are not really a weed.  

 
Harvesting and Storage  
 
Dandelion greens can be found at farmers markets, health food stores, co-ops, and 
perhaps available during the spring and early summer months in your own backyard.  
 
Picking the greens that are both young and tender will have a milder flavor. Be sure that 
they are from real dandelion plants and not from similar-looking ones because 
consuming inedible parts may put your health at risk. Never harvest from areas 
contaminated with harmful substances like pesticides, lead, heavy metals, parasites, or 
other pollutants.  
 
Do not wash the greens because that may lead to spoilage. Wrap them in paper towels 
to absorb condensation and excess moisture and store in plastic bags or containers in 
the refrigerator. They remain fresh for only two to four days.  

 
Dandelion Greens in Recipes  
 
Blanch the greens for one to two minutes to reduce a possible bitter taste. To mask that, 
blend them with sweet and flavorful fruits such as strawberries, bananas, oranges, 
mangoes, papaya figs, kiwi, pineapple, or citrus. You will have more calcium than any 
dairy product and slightly more calcium than kale.  
 
Add them to stews, soups, salads, sandwiches, vegetables, and herbal teas.  

 
Health and Nutrition Benefits  
 
The dandelion plant is said to be a powerful healer to address numerous maladies 
including digestion-related problems, blood purification, preventing gallstones and piles, 
and others.  
 
Dandelion greens provide a higher amount of vitamins and minerals than most 
cultivated greens. Some of those are the following:  
 
* Multivitamins include vitamin C, vitamins B1, B2, B6, vitamin E, riboflavin, thiamin, 
folate, and more. Vitamin A as beta-carotene is good for vision, shielding the retina from 
ultraviolet rays, the skin, mucous membranes and may help lower the risk of mouth and 
lung cancers. The greens also provide 535 percent of the recommended daily vitamin K 
to strengthen bones and fight Alzheimer's disease.  
 
* Rich in minerals. Besides calcium, they also provide iron that generates red blood 
cells, potassium that helps regulate blood pressure and heart rate, copper, magnesium, 
phosphorus, and manganese.  
 
* More protein per serving than spinach. The greens are 14 percent protein and contain 
all of the essential amino acids.  
 
* High in inulin and pectin, which are soluble fibers that help you feel full longer, assist 
with controlling weight, and maintain optimal levels of cholesterol. The greens are also 
loaded with antioxidants.  
 
* One cup of low-calorie chopped dandelion greens has only 25 calories.
