Functional Foods: How to Cook with Dandelion Greens

Author: Lauren Hunsberger | Posted In: Eat | June 2020

Dandelion greens are in abundance during summer months, but you shouldn’t write them off as just an invasive, everyday weed. They have been revered for centuries for their medicinal and health-giving qualities. Below are a few of their many benefits and a simple recipe for those new to the ingredient.

Powerful Prebiotic – Dandelion greens are extremely high in inulin, a type of fiber known to encourage healthy bacteria in the gut to flourish.

Digestion Darling – Because the greens are bitter, they trigger the release of stomach acid and bile. This can aid in breaking down other foods, especially fats and proteins.

Detox Support – Both the liver and kidneys are heavily impacted by this leafy green. As a natural, mild diuretic, they help the body process fluids, prevent excess water retention and fight high blood pressure.

Antioxidant Agent – Like many greens, dandelion greens are packed with and antioxidants and phytonutrients that fight inflammation. They are even thought to help protect the skin from UVB damage.

Vitamin Superhero – Vitamins A, K, C and calcium naturally occur in high doses. In fact, they provide more of these vital vitamins than spinach by three to eight times the amount.

Simple Breakfast Sauté

with Goat Cheese

Ingredients

  • 2 cups dandelion greens, stems removed
  • 1 tablespoon avocado oil
  • 1 leek, white part only, thinly sliced
  • 2 eggs
  • 1/4 cup goat cheese
  • Sourdough bread, toasted and sliced

Preparation

  1. To reduce the bitter flavor, begin by blanching the dandelion greens. Fill a stock pot halfway with water and add a teaspoon of salt. Bring to a boil and drop in the greens. Blanch for one to two minutes, maximum. Using a slotted spoon, remove the greens and set aside.
  2. Place a large sauté pan over medium-high heat and add the oil. Add the leeks and sauté for a few minutes, until tender. Add the greens and sauté until wilted.
  3. Crack the eggs and carefully add to the pan, cook until the whites are set. Add the cheese until warm. Serve with toasted bread.

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