Dandelions
Should You Add Dandelions to our Diet?
Dandelions are more than just common weeds found in farms; they actually offer a variety of health benefits. They can be used to make jelly, tea, tincture, or candies. Dandelions contain vitamins, minerals, and antioxidants that can help with digestion, boost immunity, and reduce inflammation. To incorporate dandelions into your diet, you can either forage for them on your own farm or purchase them from local sources to support small-scale farmers. By harvesting and using dandelions, you can enjoy their health-boosting properties and contribute to a healthier and more sustainable lifestyle.
What Are They Good For?
Dandelions are a nutritious plant known for their numerous health benefits. They are packed with antioxidants that help combat free radicals and lower the risk of chronic diseases. Additionally, dandelions can aid in reducing cholesterol and triglyceride levels, regulating blood sugar, and fighting inflammation. The entire plant is edible and provides essential vitamins such as A, C, K, E, folate, and B vitamins, along with minerals like iron, calcium, magnesium, and potassium. The root of the dandelion contains inulin, a soluble fiber that supports gut health. Overall, dandelions offer a range of health benefits including antioxidants, anti-inflammatory properties, blood pressure management, blood sugar control, and cholesterol reduction, making them a valuable addition to your diet.
Dandelions in History
Historically, dandelion roots and leaves were used to treat liver issues, and Native Americans used dandelion to address kidney disease, swelling, skin problems, heartburn, and upset stomach. In traditional Chinese medicine, dandelion has been utilized for stomach problems, appendicitis, and breast issues. In Europe, dandelion was used for fever, boils, eye problems, diabetes, and diarrhea. While scientific studies on dandelion are limited, the roots are often used to stimulate appetite and treat liver and gallbladder problems. Dandelion leaves act as a diuretic to help eliminate excess fluid from the body.
Dandelions are a versatile plant that can be used in a variety of ways.
Dandelion flowers can be consumed fresh in salads and soups, used to make jelly, syrup, or infused honey, or dried for tea. The roots can be cooked like carrots or parsnips, or brewed as a tea or mixed with chicory root for a coffee alternative. The leaves can be eaten fresh, boiled, sauteed, dried, or raw, and incorporated into various dishes such as salads, smoothies, stir-fries, pizzas, or sauteed greens.
1. A homemade Liquer! To make a homemade liqueur, gather dandelion flowers and mix them with honey, lemon peel, and vodka. After a few weeks, strain out the flowers and adjust the sweetness to taste.
2. Candied Buds. For candied buds, gather tightly compacted buds, rinse them, and coat them in honey before allowing them to cool and harden. These can be used as a sweet topping or snack.
3. Capers. To make dandelion capers, gather closed buds and place them in a jar with water, vinegar, and salt. Let them steep for at least a week before enjoying.
4. Coffee. Dandelion roots can be roasted and steeped in hot water to create a coffee substitute. Adding roasted Chicory root will give you an added boost of minerals!
The roots can also be used in recipes like sauteed greens or as a salad topping. Dried dandelion leaves and flowers can be used for tea or in smoothies. The leaves can also be processed into a green juice. Fresh dandelion flowers can be used to add color and flavor to a variety of dishes, from breakfast to dinner. The greens can be used as a salad green or in place of other bitter greens in recipes.
5. Fried. Buds and flowers can be battered and fried for a crispy snack, and the roots can be roasted and used as a topping for ice cream or in savory dishes.
6. Teas and Tinctures. All parts of the dandelion plant can be used to make tea or tinctures. The plant can also be infused in oil for external use.
7. Jelly! By seeping Dandelion flowers in water for a few days, then draining and adding the water to a pan with sugar and pectin you can create the most delicious jelly! (It taste just like honey!) You could also just drink the dandelion water the way it is before cooking down with the sugar and pectin! We use this jelly to sweeten our teas and add an extra boost of nutrients.
8.Lastly, dandelions can be used to make vinegar! By packing the plant material into a jar and filling it with distilled vinegar. After a few weeks, strain out the solids to use the flavorful vinegar in various recipes.
Harvesting Dandelions
Dandelion plants offer various parts that can be harvested for consumption, including leaves, flowers, and roots. When foraging for dandelions, it is essential to ensure that the plants are sourced from areas free of herbicide use.
Dandelion leaves, the best time to harvest is early spring when the leaves are tender and rapidly growing. Leaves can be harvested using garden shears or by hand, preferably in the early morning. Dandelions growing in the shade tend to have more tender leaves compared to those in the sun. The leaves become bitter and rough after flowering in the warmer summer months, with a return to tenderness in the cooler, moist fall season.
Dandelion flowers can be plucked by hand after the plants have bloomed, typically from mid-spring to summer. It is important to choose flowers that are free of dust and debris, as they do not wash well.
Dandelion roots can be harvested at any time of the year, with ease of removal depending on soil conditions. Roots are larger and easier to remove in well-drained, composted soils, while they are smaller and harder to extract in dry, rocky, nutrient-deficient soils. A hand digging tool may be necessary to prevent breaking the taproot during removal. Before use, roots should be scrubbed in the kitchen.
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