Food & Fitness Friday: Dandelion Greens

I hope your week has been dandy so far, birdies! It’s Friday so you know what that means! Today, I want to talk to you about one of my favorite members of the mean green family: Dandelion Greens!


Dandelion’s leafy greens offer a bitter, peppery flavor that works well raw or cooked. They're low in calories -each 2 cup serving contains just 50 calories -and come packed with vitamins and other nutrients important for good health. Add dandelions to your diet to reap the health benefits of their impressive nutrient content.

Raw dandelion greens' bitter taste might take some getting used to, but cooking the greens mellows their flavor. Try sauteing them in low-sodium broth along with diced onions or minced garlic, or steam them for a healthful side dish. Alternatively, mix chopped dandelion greens with other leafy greens -such as spinach or romaine lettuce -for a flavorful and nutrient-dense salad. Add a handful of greens to your favorite soup, or use a few dandelion leaves in a sandwich or wrap for flavor.

The nutritional content of dandelion extends to all parts of the plant. It’s a rich source of many vitamins, minerals and fiber.

Dandelion are a rich source of beta-carotene and polyphenolic compounds, both of which are known to have strong antioxidant capabilities that can prevent aging and certain diseases.

Research indicates that dandelion may increase contractions and movement of your (GI) tract, acting as a treatment for constipation and indigestion. This effect is likely due to the prebiotic fiber inulin.

 Compared to spinach, one of our present-day “superfoods,” dandelion leaves have eight times more antioxidants, two times more calcium, three times more Vitamin A, and five times more vitamin K and vitamin E. (Eating on the Wild Side by Jo Robinson, pg. 23)


Blanching the dandelion greens removes some of their natural bitterness.

Younger and more delicate dandelion greens will be more delicate in flavor than tougher, thicker greens.

Have a dandy weekend!

the little chef with the big heart <3

Katie Dixon