When we think of superfoods that are good for us, most of us think of kale, spinach, and collard greens. Did you know dandelions compete with these most popular greens? The greens of the dandelion are highly nutritious. A cup of dandelion greens provides 112% of the daily recommended amount (DV) of Vitamin A and 535% DV of Vitamin K 1. Vitamin A is important for vision, growth, and immunity. Vitamin K is needed for blood clotting and bone development.
The flavor is slightly bitter but when the leaves are picked or harvested in early spring before buds appear on the plant they are not as bitter as many popular salad greens. Cooking the leaves also reduces or completely takes away the bitterness. One thing to pay close attention to however, is to NEVER harvest dandelions near roadways, where the plants soak up chemical fumes, or where chemical sprays (such as weed killers) may be used. And ALWAYS positively identify any wild plant before eating it.
Dandelions are also good for your lawn! Their wide spreading roots loosen hard-packed soil, aerate the earth and help reduce erosion. The deep taproot pulls nutrients, such as calcium, from deep in the soil and makes them available to other plants. While most think they are a lawn killer, dandelions actually fertilize the grass.
Dandelions probably will never be eradicated, so we can learn to be more at ease with dandelions and other edible wild plants and maybe even learn to love them a little. Bon appetite!
Dandelions Mashed Potato Casserole
1 lb. Potatoes, peeled if desired and cut into quarters
Salt to taste, black pepper if desired
1 lb. Dandelion leaves
1/4 to 1/2 cup olive oil
1 lb. Bread crumbs
Place the potatoes in a large pot and cover with water. Place over medium high heat and bring to a boil. Boil until tender, drain, reserving the water. In the meantime, fill a clean sink or bowl with ice water and preheat the oven to 400 degrees F. Pour the water back into the pot and bring back to a boil. Add the dandelion leaves and cook for 1 minute. Drain and place leaves in the ice water. Once cool, drain and chop. Mash the potatoes with a potato masher or mixer, adding a little olive oil to make them moist. Mash the leaves, addling oil, if needed. Fold the leaves into the potatoes and season with salt and pepper if desired. Pour the potatoe mixture into the casserole dish and sprinkle with breadcrumbs. Drizzle with a little olive oil. Bake for 15 minutes, or until bread crumbs are golden. Serves 4
Yin Schaff, Health Ministries Coordinator
References:
1 “Dandelion greens, raw Nutrition Facts and Calories” SELFNutritionData. http:// nutritiondata.self.com/facts/vegetables.and.vegetables.product/2441/2
An excerpt from the Ultimate Dandelion Cookbook by Kristina Seleshanko