Wild Edible Recipes: Dandelion: Weed Or Nutritional Hero?

Wild Edible Recipe: Dandelion: Weed or Nutritional HERO?

By Nate Bazydlo

While dandelions may be seen as a pesky weed by some, it is a delicious and nutritious edible green for those in the “know”.  Dandelion greens grow prolifically in the wild and can be found on your local produce shelves.  Check out this quick, easy and scrumptious Dandelion Greens Recipe.

 Nutritional Benefits: Dandelion Greens are loaded with vitamins and minerals. Vitamin K tops the list of healthy benefits of dandelion greens.  They are also a good source of fiber, antioxidants, Vitamin A, C and B6, along with iron, calcium, and potassium to name a few.

 Here’s a great TIP: The greens carry a bitter flavor.  This can be “softened” by blanching before following the recipe below.  The bitter flavor denotes high mineral content, so it becomes very desirable by many as an indication of vibrant, nutritional food!

Sautéed Dandelion Greens

 Prep Time: 5 mins

Cook time: 5 mins

Ingredients:

• 1 pound young dandelion greens
• 1 teaspoon mustard seeds
• 1 teaspoon coconut oil
• 1 Tablespoon Olive Oil
• 2 Tablespoons Braggs Liquid Aminos
• 1 Tablespoons maple syrup
• Salt and pepper to taste

NOTE: Maple Syrup can be omitted if doing a sugar free diet.

Directions:

1. Thoroughly wash and chop the dandelion greens into 2-inch pieces. Remove any tough or long stems.
2. Place a pan over medium heat and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes. Transfer mustard seeds to a bowl to cool while you prepare the remaining ingredients.
3. Add a teaspoon of coconut oil to the pan. Add the greens and sauté for about 5 minutes. Remove from heat and continue stirring until the greens are thoroughly wilted.
4. Mix Olive Oil, Braggs Liquid Aminos and maple syrup together. Toss with greens. Sprinkle mustard seeds, salt, and pepper over greens as desired. Drizzle with additional olive oil (if desired) just before serving.

 So there it is!  Dandelion Greens: A Nutritional Hero emerges from a thought-to-be weed. Serve this healthy, delicious side to friends and family.  And let us know how many new dandelion fans you have inspired.  Serves 4

 Sources:

 Nutritional Facts: http://foodfacts.mercola.com/dandelion-greens.html

Recipe: http://www.feastie.com/recipe/love-food/sauteed-dandelion-greens

Nate Bazydlo is a student of our Wild Edibles program. His passion for plants was sparked by a Urban Herbalist group in Amsterdam, where he started gently foraging for food and medicine all around him. He has started herb school in San Diego. He has a large organic garden, teaches gardening and healthy living opens up his garden to people who want free access to vibrant, organic veggies. He also volunteers at a local organic farm and CSA.