DANDELIONS

Are North America’s NATIVE MEDICINE

by Gina Saka

Dandelions are those pretty, little, yellow flowers commonly referred to as “weeds”, which are routinely removed and discarded from lawns across the country. The truth is, dandelions are not weeds at all, but completely edible flowers with powerful medicinal benefits. The plant is native to North America and Eurasia, and has been used as food and medicine for thousands of years. The roots, leaves, stems and flowers all have vitamins and minerals that support a healthy body and mind.

Dandelions contain high levels of vitamins K, C, A and B6 that support a healthy, balanced diet. There’s also a significant amount of iron, calcium, magnesium and potassium that help regulate blood pressure and produce healthy, red blood cells. Here are the benefits and uses of each part of this miracle flower:

Dandelion Roots

Dandelion roots have long been used to treat liver and stomach issues, and today are commonly used to treat heartburn, gastrointestinal disorders, high cholesterol, diabetes and more. They contain bitter compounds that work as a mild laxative to aid with digestion.

Usage: Typically, the raw dried or fresh root is brewed into a tea or infusion. Additionally, the root can be made into a poultice and applied topically to ease acne, eczema, rashes and other skin conditions.

Dandelion Flower

The dandelion flowers contain high levels of polyphenols, which help fight against cardiovascular disease and cancer. Plus, there are tons of antioxidants in addition to vitamin A and B12 content. The flowers can help relieve headaches, muscle cramps and even boost mood. In Korean folklore, they were used as a powerful antidote to skin infections and tuberculosis.

Usage: Dandelion flowers, like the roots, can be used in teas and tincture, in addition to infused into syrups, honeys, wines and cordials. Also, the sweet and crunchy flower can be eaten raw, breaded or fried. Even the sap from the stem of the flower can be used topically to treat rough skin, calluses, corns and warts.

Dandelion leaves, also known as dandelion greens, are the greens that grow in abundance directly around the flower. They are packed with vitamins, minerals and phytochemicals that help protect vision, control blood sugar, encourage wound healing, protect heart health and prevent certain types of cancer. They’re dense in vitamins A, C, K and calcium.

Usage: Dandelion greens are popularly used in salads. The taste is a bit earthy and bitter, kind of similar to radicchio. In a salad, they can be consumed raw and slightly massaged to make them more tender with lemon or dressing. Alternatively, the greens can also be sauteed with garlic and oil for a nutritious side to any meal.

Dandelions are a true medicinal flower that grow abundantly here in the USA. If one picks dandelions for consumption, they must be sure that the lawn has not been treated with any fertilizer or toxic chemicals. In addition, they should make sure that they are not allergic to dandelion or dandelion pollen. If unsure, avoid consumption. Teas and poultices, as well as the flowers and greens, can also be found in many health food stores and organic markets.

Gina Saka is a freelance writer located in San Diego who writes for Natural Awakenings magazine editions across the country. To connect, email GinaMarieSaka@gmail.com.

Dandelion Spring Salad

Yield: 4 servings

1 Tbsp virgin olive oil 1 tsp juice from a lemon 1 tsp raw honey 2 tsp chopped garlic scapes or wild (sprigs) Salt to taste Pepper to taste 2 cups organic dandelion leaves (rinsed and pat dry) 2 chopped tomatoes 1 oz parmesan cheese A few dandelion flowers (rinse and pat dry)

Dandelion Tea Recipes

Dandelion is not only incredibly simple to forage, but most of this powerful healing plant gets to be used. While the root is the most commonly used, the leaf or flower can be used as well. Whether making an infusion, decoction, gold extract, juice, tincture or tea, one is sure to reap the benefits of this plant.

The following are two ways to make dandelion tea:

Dandelion Leaf Tea

1 tsp dandelion leaf 1 cup boiling water ½ tsp stevia, agave or raw honey

Add dandelion leaf to boiling water. Cover and steep for 10 minutes. Strain and serve. To reduce the bitterness, add stevia, agave or raw honey.

Dandelion Root Tea

1 quart boiling water 1-2 tsp dandelion root

Bring to boil 1 quart of water in a saucepan. Add 1-2 tsp of dandelion root to boiling water. Cover pot and reduce heat. Simmer for about 1 minute. Remove from heat and let pot sit covered for approximately 45 minutes. Strain and serve.

These tea ingredients and additional organic teas are available from Earth-Shack.org and other locations For more information, call 856-210-7662, email Bill@EarthShack.org or visit EarthShack.org.

Whisk the oil, lemon juice, honey, garlic, salt and pepper in a small mixing bowl. Taste for salt/pepper if you wish. Put the dandelion leaves and tomatoes in the bowl and toss to combine. Sprinkle cheese on top. Garnish with dandelion flowers.

Source: Shae Marcus, owner/publisher of Natural Awakenings South Jersey.

Zesty Greens and Grilling for Father’s Day

by Tiffany Hinton

Father’s Day is a time to cook Dad’s favorite food, or as in some families, Dad wants to do the grilling. Dad Hinton was raised on Southern food and loves his greens and spices. This month’s recipes pair well together and many of the ingredients can be found in the backyard garden or local farmers market. Look for fresh collard greens or Swiss chard for our secret family recipe. Remember to remove the stems and spine from the leaves, as they will turn the recipe bitter. Snip fresh leaves from tarragon, thyme and oregano growing in your backyard garden (or from the market) right before using. Use these fresh herbs to enhance the flavors and add more healthy flavonoids to the meal.

We hope you enjoy the flavors of the South this Father’s Day with us. Let your soul do the cooking and your mouth will dance.

Editor’s note: the spice mix can also be used to enhance grilled tofu or other plant-based options. Collard greens can be made vegetarian by omitting the ham (a dash of smoky paprika is a great option to add flavor) and by using vegetable broth for a tasty side of nutritious greens.

Blackened Catfish

Yield: 4 ServingS

2 Tbsp black pepper 2 Tbsp white pepper 2 Tbsp dried thyme 2 Tbsp chili powder 1 Tbsp ground cumin 2 Tbsp oregano 2 Tbsp garlic powder 2 Tbsp onion powder 1 Tbsp cayenne pepper 1½ lbs catfish fillets

Aioli Sauce

½ cup mayonnaise (or vegan substitute) 3 cloves garlic, pressed 1 Tbsp lemon juice 1 tsp Dijon mustard ½ tsp tarragon

Rinse fish with cold water, pat dry. Combine aioli ingredients and refrigerate. Combine the blackened spice mix ingredients in a small bowl. Pour one-quarter of the spice mixture onto a plate. Dredge both sides of the fish fillets in the spice to coat. Cook fish on hot grill until opaque, about 5 minutes per side. Serve with aioli sauce.

Collard Greens

Yield: 4 ServingS

2 Tbsp oil 1 small onion, chopped fine 2 garlic cloves, chopped fine 1 ham hock 1 tsp thyme 5 cups water 3 cups chicken broth 1 bay leaf 16 cups fresh collard greens, cut into thin ribbons Sea salt Freshly ground pepper

In a heavy bottomed soup pot over medium heat, cook onion, garlic and thyme in oil, stirring occasionally, until onion is softened. Add ham hock, water, broth, bay leaf, salt and pepper (to taste) and simmer, covered, stirring occasionally, 2 hours or until the meat falls off the hock. Add in greens and cook 60 minutes so the flavors can develop. Remove bay leaf before serving.

Recipes courtesy of Tiffany Hinton, GF MomCertified. For more information, visit GFMomCertified.com. Connect on social media @gfmomcertified.

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