Spring has sprung! Bring on the dandelion greens!
Dandelions may be considered a weed by some, but for others, this resilient herb is a fabulous wild food ingredient with the added bonus of many medicinal applications.
As the weather warms in the transition to spring, these golden beauties will start appearing in lawns and meadows. Dandelions are a resilient and dependable source of wild food (and medicine). Yet, at the same time—they tend to get a bad rap. Some people even go to a lot of expense and effort to eradicate them from their lawn and landscaping. I’ve never understood this—why poison your environment with herbicides all in an effort to kill an incredibly useful and beautiful plant?
About the plant
Dandelion (scientific name: Taraxacum officinale in the Asteraceae, or daisy family) is a herbaceous perennial plant. Dandelions are found across Europe, Asia, and North America, and each plant typically grows up to 30 cm tall and has deep taproots.
Dandelion leaves are basal, with deeply toothed margins. The plant produces bright yellow flowers on a hollow stem, which later develop into spherical seed heads with fine hairs to aid wind dispersal.
Poetry of flowers
Dandelions are a ubiquitous component of the landscape. For some people, dandelions presence inspires anger at a ‘blemished’ lawn, but for other folks, dandelions inspire whimsical verses like these, written by Vachel Lindsay (1879-1931):
The dandelion
O dandelion, rich and haughty, King of village flowers! Each day is coronation time, You have no humble hours. I like to see you bring a troop To beat the blue-grass spears, To scorn the lawn-mower that would be Like fate's triumphant shears. Your yellow heads are cut away, It seems your reign is o'er. By noon you raise a sea of stars More golden than before.
Medicinal value
The scientific name of dandelion Taraxacum officinale pays homage to its roots in ancient medicine: The first part of the name (the genus: Taraxacum) comes from the Greek words “taraxos” (disorder) and “akos” remedy. The second part of the name (the species: officinale) refers to the plant having medicinal properties.
While the young leaves, stems, and flowers are common food ingredients, the roots and young tops are primarily used for medicinal purposes.
A comprehensive review of the scientific literature revealed the incredible diversity of medicinal applications for this wild plant. Here are just a few of the key activities:
Diuretic: in clinical studies on healthy individuals, extracts of dandelion leaves increase urinary excretion and frequency and could be useful in the treatment and prevention of certain kidney diseases.
Liver protective (hepatoprotective): dandelion leaves have shown promise in preventing liver damage caused by acetaminophen (a pain reliever) and alcohol.
Immune-boosting: studies on mice have found that this plant improves immunity by increasing specific immune-response signaling pathways.
Other reported properties include activity against colitis and antibacterial, antifungal, antiviral, antidiabetic, and antioxidant activities.
Recipe for dandelion leaves
Some of my fondest memories of my early years of doing field research in southern Italy were from my time spent in the kitchens of the village elders. These gracious women taught me how to cook all sorts of things, but one of the staples was fresh and bitter spring greens!
Spring greens are collected from certain wild plants—especially from members of the Asteraceae family. The most important thing to do is collect these herbs when the leaves are young and not too fibrous. You should also know how or if the land has been treated with herbicides or pesticides. If it has been treated, collecting your wild greens for another untouched location is best.
In Italy, wild chicory (Cichorium intybus, Asteraceae) is a popular favorite for this purpose. I’ve found that dandelion greens offer a similar flavor profile to chicory and can be prepared as a dish in the same way. Here’s one of my favorite simple recipes based on foraged dandelion, a little fresh garlic, red chili flakes, olive oil, and salt.
Step-by-step recipe
Collect young fresh dandelion leaves from an herbicide-free site. You can also collect and save the flowers (for eating in salads) and the roots (to roast and store for tea—see this recipe by LearningHerbs.com).
Remove any other plants or grass from your leaves and gently wash them to remove dirt.
Shake off the water and rough chop the leaves. Optional: Slice up a few cloves of garlic.
Heat a frying pan with a couple of tablespoons of olive oil, and when hot, add the garlic to cook for 30-60 seconds. Optional: if you like it spicy, you can also add in some red chili flakes now.
Add in the young, fresh, roughly chopped dandelion leaves and sauté for 3-4 minutes until they turn a darker green color and soften. Add a pinch or two of salt to taste.
NOTE: if you are farther along in dandelion season and your leaves aren’t very young, you may want to try another version of this recipe in which you cook the leaves in salted boiling water for 5-10 minutes, drain off the water, then add the greens to your garlic and oil pan to sauté.
You can add a squeeze of lemon juice or some black pepper at the end to taste. The lemon and salt are also helpful in cutting back some bitterness to the dish.
Nutritional value
Dandelion greens are rich in fiber and several important micronutrients, including folate (a B vitamin), vitamin K, vitamin A, vitamin C, and minerals like calcium, iron, and potassium.
Folate (a B-vitamin) is important for cell growth and development.
Vitamin A is important for vision, immune function, and skin health.
Vitamin C is a water-soluble antioxidant that supports immune function, wound healing, and collagen production.
Vitamin K is important for blood clotting and bone health. Dandelions have more than 400% of the daily recommended value for Vitamin K!
Dandelion greens are also rich in polyphenols—natural plant compounds with antioxidant and anti-inflammatory properties. The bitter flavor of dandelion is attributed in part to the compounds taraxacin and taraxasterol—both of which may help support liver health and stimulate digestion.
The takeaway
Dandelions are a tasty, nutritious, and free meal ingredient available to us all! As always, be sure you have correctly identified any plant you forage and avoid areas exposed to pesticides, herbicides, or other environmental pollutants wherever you forage. If you have a favorite dandelion recipe, please share it in the comments! I’d love to learn more about the incredible ways this plant can be prepared. Bon Appetit!
Yours in health, Dr. Quave
Cassandra L. Quave, Ph.D. is a disabled writer, speaker, podcast host, wife, mother, explorer, ethnobotanist, and professor at Emory University School of Medicine. She teaches college courses and leads a group of research scientists studying medicinal plants to find new life-saving drugs from nature. She hosts the Foodie Pharmacology podcast and writes the Nature’s Pharmacy newsletter to share the science behind natural medicines. To support her effort, consider a paid or founding subscription, with founding members receiving an autographed 1st edition hardcover copy of her book, The Plant Hunter.