Power Food

{ POWER FOOD } Feed on a Weed?

Yes! The dandelion, that yellow lawn nuisance, is edible, tasty—and quite nutritious.

It’s Sunday afternoon; you’ve got to take care of the lawn and make dinner, but haven’t time for both. One small answer could be in the yard itself: dandelions. Did you know those pervasive little yellow wildflowers are edible? Dandelions can complement other foods in salads and savory baked goods, serve well on their own with just the right seasoning and even do amazing things in the brewing category. Known to science as the genus taraxacum, dandelions are considered an herb by botanists. OK, on your lawn they’re weeds, and you may not want them growing there. But check out their culinary uses and health benefits, and they’ll surely grow on you.

The name “dandelion” comes from the French phrase “dent de lion” for lion’s teeth. And almost every part of the dandelion, from the flowery head to the greens to the root below, has something to offer in your kitchen. (But discard the stem, which contains a bitter, milky substance.) For centuries dandelions were a popular medicinal ingredient in ancient China as well as among indigenous people in North America. (Pilgrims brought some on the Mayflower, but the natives were already using them.)

POWER UP

One cup of chopped dandelion greens gives you about 1.5 grams of protein, 10 percent of your daily recommended value of calcium, more than a whole day’s vitamin A and a whopping five days’ worth of vitamin K—at a modest 25 calories. (But watch that K if you’re on prescription blood thinners; their efficacy could be compromised. Also, if you take diabetes medications or immunosuppressive pills, consult your physician before eating dandelion greens.) Don’t dismiss the bright yellow flowers, either; they abound in vitamins A and B12, and they’ve got it all over the greens when it comes to antioxidants (which battle cancer-causing free radicals) and polyphenols (which help prevent cardiovascular disease and cancer).

Research on the dandelion’s ability to prevent disease is still incomplete. But dandelions may help control blood sugar through the stimulation of insulin secretion by the plant’s chicoric and chlorogenic acid compounds. Cholesterol levels may also be reduced via dandelions’ potassium content, and their diuretic effect helps the body expel excess fluid. If you’re adventurous enough to try them, dandelions can do you a world of good, in whatever form you choose.

BUY/STORE/SERVE

Somehow food’s better when you grow it yourself— on purpose or accidentally. But if you don’t have a dandelion supply you’re tapping, the greens and other dandelion products can be found at large supermarkets such as Whole Foods, farmers’ markets, health-food stores or even on the Internet. For leaves, look for fresh, bright green ones with few blemishes. Dandelions are perishable; the sooner you use them, the better. But if you keep them cool they should last for at least a couple days. Make sure to rinse them thoroughly and keep them damp. It’s important to be aware of any harmful pesticides or fertilizers they may have come in contact with, and pass them by if there’s any question.

As far as serving suggestions go, there’s a host of things you can do with dandelions.

The leaves are probably the easiest to introduce into your diet; they can be consumed raw or added to salads and smoothies. Incorporate them where you would normally use a more conventional leaf such as spinach, baking them into quiches and quesadillas. Dandelion flowers can be used to make a soothing herbal tea, or peeled away and added to pancakes or fritters, or even used as a base for a jelly, jam or juice. (To add to pancake batter, pull the petals gently one by one from the green base. Says Michigan State University Extension: “This is a great activity for kids who want to help in the kitchen.”) And the root, if dried up and ground, can be brewed and used as a great substitute for tea or coffee. Working with the root takes a lot of thorough washing and preparation, so make sure you’re ready for the commitment. Before you know it, your friends will be calling you the person who eats prepared dandelions. —Brian Kelley

DID YOU KNOW? Dandelions are notoriously hard to kill—if you cut off the head and leave at least an inch of the root, they can sprout anew.