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Published on December 28, 2015

The Weeds You Should Eat?

December 28, 2015

Dandelion GreensMove over, kale! Dandelion greens are also packed with nutrients to benefit the entire body.

You’ve probably seen dandelion weeds growing on the side of the road, in your yard or while hiking your favorite trail. Did you ever think to eat the leafy greens?

Nutrient Powerhouse

Dandelion greens—which are most abundant during March and April—are chock-full of vitamins and minerals. According to foodandnutrition.org, one cup of raw greens contains large percentages of the nutrients you need on a daily basis. Here’s how the daily value breaks down:

  • Calcium—10 percent
  • Iron—Nine percent
  • Vitamin A—112 percent
  • Vitamin C—32 percent
  • Vitamin E—Nine percent

Bonus Benefits

Nutrients aren’t the end of the story for dandelion greens, which are also filled with phytochemicals, such as carotenoids and taraxasterol, which may help boost the immune system. And the plant may act as a natural diuretic to help your body rid itself of harmful toxins. Talk about a super food!

Simple and Delicious: Greek Dandelion Greens

Dandelion weeds have been a Greek menu staple for hundreds of years and are a favorite at upscale restaurants and cozy tavernas alike. Try the recipe below to create your own authentic plate of Mediterranean goodness.

Ingredients (makes 4 servings)

1 pound fresh dandelion greens
1/4 cup extra virgin olive oil
2 teaspoons salt
1 fresh lemon

Directions

  1. Boil 8 cups of water.
  2. Cut stalks off dandelion greens and chop. Submerge the chopped greens in cold water to rinse.
  3. Drain greens and add them to the pot of boiling water.
  4. Cook greens on high heat for approximately 10 minutes or until they are wilted.
  5. Remove the greens from the water, drain, and then place the greens on a large serving platter.
  6. Drizzle greens with olive oil and sprinkle with salt.
  7. Squeeze the juice of a lemon over your dish and serve.

Nutrition Facts (per serving)

Calories: 163
Total Fat: 13.4g
Cholesterol: 0mg
Carbohydrates: 11.8g
Sodium: 668mg
Protein: 3.2g
Sugar: 1.2g
Dietary Fiber: 4.4g

Sources: caloriecount.comcarnivorousplants.orgfruitsandveggiesmorematters.orgcolostate.edu;plantsandus.org

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