Eating dandelions can be delicious and nutritious.
As I look out my office window, I see grass littered with giant yellow dandelion flowers. It makes me hungry. For most people, dandelions are a nuisance weed to be battled in lawns between May and August. There’s another side to dandelions, though, and you may want to think twice before chopping them to bits with the lawnmower.
The dandelion (Taraxacum officinale) is an abundant “weed” plant that also happens to be edible. In fact, nearly the entire plant can be consumed in one way or another. The only inedible part is the stem, which contains a very bitter, milky substance. Let’s start at the top: the flowers. Dandelion flowers are a great addition to pancakes or fritters. Just add one-half to three-quarter cup of plucked flowers to your regular pancake or fritter mix. Flowers can be plucked fresh, or dried and then plucked. Choose large heads that are fully in flower. Gently pull the petals away from the green base. This is a great activity for kids who want to help in the kitchen. The flowers are a good source of antioxidants as well as vitamins A and B12.
Next, the greens. Young greens picked before the plant flowers are the best, but they can be picked and eaten year-round. Young, more tender greens can be used fresh in salads, or chopped and used in place of chives on top of mashed or baked potatoes. They can also be cooked and used in similar ways as spinach, such as sautéed, stir-fried or creamed. One cup of chopped dandelion leafs supply a good amount of potassium, vitamin A and vitamin C. They also contain a fair amount of sodium naturally, so it is also a great herb to use as flavoring instead of table salt.
Finally, the root. While this is probably the least desirable part of the plant to eat due to the labor intensive process to obtain and clean, you may want to try the root just out of curiosity. To get the whole root out of the ground you’ll need a long, narrow digging tool. Once out of the ground, thoroughly wash the root and peel it using your fingernail or a rough scouring pad. Boil roots for 10-20 minutes, as this rids of some of the bitterness. Then add the root to soups, stews or other dishes as you would with other vegetables. Dandelion roots have little flavor on their own, so are best used in combination with other vegetables.
As with any vegetable, dandelions need to be washed and properly handled to prevent foodborne illness. Leafs and roots should always be rinsed under cool, running water before consuming. Flowers are difficult to wash, so always try to pick flowers that are clean of debris and bugs. The most important thing about dandelions and other edible wild plants is to only pick in areas that are not subject to herbicides, pesticides, fertilizers, heavy metals or other forms of chemical pollution. No matter how many times you wash them, there is no way to fully know whether or not a chemical has been eliminated. If in doubt, don’t eat it.
The next time you see your lawn full of dandelions, Michigan State University Extension recommends taking a taste of this free, abundant and nutritious plant before starting your lawnmower. Collecting wild plants for food is a great way to get fresh air and physical activity in your day.
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FAQs
A serving size, 1 cup of fresh greens, has the daily requirements of beta-carotene, calcium, iron, and potassium…as a complete protein dandelions contain all eight essential amino acids…”
What do dandelions do for you if you eat them? ›
Dandelion leaves act as a diuretic, increasing the amount of urine your body makes. The leaves are used to stimulate the appetite and help digestion. Dandelion flower has antioxidant properties. Dandelion may also help improve the immune system.
Can I eat dandelions raw from my yard? ›
2 Every part of this flowering herb, from the roots to the bright-yellow blossoms, can be eaten raw or cooked. Dandelion leaves can be harvested at any point in the growing season, and while the youngest leaves are considered to be less bitter and more palatable raw, the bigger leaves make delightful salad additions.
What is the healthiest way to eat dandelions? ›
Sauteeing the greens with olive oil and garlic is a good treatment for any leafy green. Boil the greens for 5 minutes, then sautee them in a pan of hot olive oil and garlic for up to 5 minutes. Baked. Similar to how you might bake kale chips, you can make dandelion leaf chips by baking them in your oven.
Are dandelions healthier cooked or raw? ›
Dandelion greens are packed with nutrients, but calcium and iron are the most prominent. Raw dandelion greens contain 10% of the DV for each mineral, whereas cooked dandelion greens contain between 11% and 15% of the DV. Calcium aids in the development of healthy teeth and bones and the neurological system.
Should you wash dandelions before eating? ›
As with any vegetable, dandelions need to be washed and properly handled to prevent foodborne illness. Leafs and roots should always be rinsed under cool, running water before consuming. Flowers are difficult to wash, so always try to pick flowers that are clean of debris and bugs.
Is dandelion good for the kidneys? ›
Dandelion tea is an excellent source of potassium, a mineral and electrolyte that stimulates the heartbeat. Potassium may help the kidney filter toxins more effectively and improve blood flow. The polysaccharides in dandelion are known to reduce stress on the liver and support its ability to produce bile.
Is it safe to pick and eat dandelions? ›
Dandelions are one of many edible weeds that are not only safe to eat but nutritious, too—they're chock-full of vitamins and minerals, including calcium, magnesium, iron, and Vitamins A, C, and K.
Why do we not eat dandelions? ›
Dandelion plants have low toxicity and are likely safe for most people, especially when consumed as food ( 40 ). However, remember that research is still limited and that dandelion isn't entirely risk-free. This plant may cause allergic reactions, particularly in people with allergies to related plants such as ragweed.
What is the best part of a dandelion to eat? ›
Use dandelion greens in salads, or cook them in a sauté. I like my greens wilted with a little bacon and an egg in the morning. You may also use the flower petals in recipes.
You can harvest the flowers, leaves and roots each spring or fall and store for later use by drying the plant parts. There are several ways to dry dandelions for tea. You can simply leave the dandelions out in the sun to dry them and prevent oxidation. Alternatively, you can place them in the oven and roast them.
What to do with dandelions after picking? ›
As long as they haven't been sprayed with pesticides or herbicides, they should be safe to eat. If you aren't sure about your source, it'd be better to pick the ones in your own yard. Dandelions can be used for meals, to make tinctures, to make tea, to make jelly, and much more!
Can you boil dandelions and drink the water? ›
Put roots and water in a pan and bring to boil (2 Tbs root to 16 oz water), then simmer for 20 minutes. Strain and drink. There are a few food safety details that are also important when harvesting dandelions or other wild greens.
How often should you eat dandelions? ›
You can pick the blossoms right from your yard, “but — if you're harvesting wild dandelions — make sure you're picking them from an area you know hasn't been treated with pesticides or other chemicals,” Geib cautions. You don't need to eat them every day to reap the benefits (though you could if that's your jam).
Is too much dandelion bad for you? ›
When taken by mouth: Dandelion is likely safe for most people when consumed in the amounts commonly found in food. It is possibly safe when taken in larger amounts. Dandelion might cause allergic reactions, stomach discomfort, diarrhea, or heartburn in some people.
Are dandelions 100% edible? ›
Dandelions are entirely safe to eat, and all parts of the plant, including the roots, leaves, and flowers, are edible.
Are dandelions healthier than spinach? ›
Dandelions pack a whole lot of vitamins and minerals into a small plant. “They're probably the most nutritionally dense green you can eat — outstripping even kale or spinach,” Geib says. Dandelion greens, in particular, are a great source of vitamins and minerals such as: Vitamins A, C and K.
Can you take dandelion everyday? ›
You can drink dandelion tea every day. “Recommendations are two to three times a day,” says Geib. “Start your day with a cup of dandelion root tea and build it up slowly. Its diuretic properties can increase urination, so go gentle and let your body adjust to it first.”
