Dandelion is also a rich source of inulin, an
indigestible carbohydrate that is used as fuel
by the “friendly” colonic bacteria species in
our intestinal system, providing a healthier
intestinal environment. Inulin is also helpful
in improving blood sugar control.
Other
wonderful greens include:
- Mustard greens
- Beet greens
- Endives
- Nettles
- Wild spinach
- Broccoli rabe (rapini)
- Swiss Chard
- Kale
- Bok Choy
- Collard greens
Tips
for preparing
Like
other greens, even if dandelion leaves look clean,
they should be washed thoroughly. Trim off any
remaining roots, and then, holding the greens by the
stems, gently swish them around in a large bowl of
cool water. Lift them out and rinse and refill the
bowl. Repeat this process until no sand or grit
settles in the bottom of the bowl.
If using
the greens for cooking, leave them damp.
To
reduce bitterness in more mature leaves, soak the
leaves in a baking soda solution (1 tsp of soda to 1
cup water) for one hour.
Quick
serving ideas
§ Young
dandelion leaves make an excellent spring salad,
either alone or mixed with other greens.
§ Young
dandelion leaves are also delicious steamed or
boiled, thoroughly drained, and seasoned with olive
oil, garlic, salt and pepper.
§ Instead
of watercress, try some dandelion leaf sandwiches.
§ Dandelion
tea can be made from the plant’s leaves, roots, or
flowers. For dandelion leaf or flower tea: add 2 to
3 Tbsp of dried leaves or buds to one cup of boiling
water and allow to steep for 3 to 5 minutes. If
using the roots: add 1 cup of scrubbed roots to 4
cups of boiling water, cover, and let simmer for
10-15 minutes.
Safety
Dandelion should be avoided if you have allergies to
daisies or other members of the Compositae family.
----------------------------------------
SPRING DETOX
SALAD
-
2 cups dandelion leaves
-
1 cup spinach leaves or other salad green
-
2 thin sliced red onion, separated into rings
-
1/4 cup slivered almonds
-
1/4 cup fresh cilantro, chopped (optional)
Serve fresh with the following dressing:
Zesty Spring Dressing:
-
2
tablespoons olive oil
-
2 tablespoons flaxseed oil
-
2 tablespoons apple cider vinegar, or freshly
squeezed lemon juice
-
1 teaspoon anise seed (optional)
-
2 teaspoons fresh peppermint, chopped
-
2 teaspoons tamari
-
2 1/2 teaspoons
stone ground mustard or miso
Combine all ingredients and whisk thoroughly to
blend.
Enjoy! |
