Dandelion Greens (Cooked, Blanched, Drained, with Salt)
Dandelion greens, often regarded as a bitter yet nutritious leafy green, offer a host of health benefits when prepared and consumed. Commonly blanched and lightly salted, these greens are an excellent addition to any diet, particularly for those looking to increase their intake of vitamins, minerals, and fiber. When cooked, dandelion greens retain many of their valuable nutrients, making them a perfect choice for anyone aiming for a wholesome, antioxidant-rich meal.
Nutritional Breakdown
Dandelion greens are a low-calorie, highly nutritious food. They contain a modest amount of calories and a wealth of essential vitamins and minerals. Here’s a detailed breakdown of their nutritional profile per standard serving (100g):
| Nutrient | Amount |
|---|---|
| Energy | 33 kcal |
| Protein | 2.0 g |
| Fat | 0.6 g |
| Saturated Fat | 0.146 g |
| Carbohydrates | 6.4 g |
| Fiber | 2.9 g |
| Sugar | 0.5 g |
| Calcium | 140 mg |
| Iron | 1.8 mg |
| Magnesium | 24 mg |
| Phosphorus | 42 mg |
| Potassium | 232 mg |
| Sodium | 44 mg |
| Zinc | 0.28 mg |
| Copper | 0.115 mcg |
| Manganese | 0.23 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 18.0 mg |
| Thiamine (B1) | 0.13 mg |
| Riboflavin (B2) | 0.175 mg |
| Niacin (B3) | 0.514 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 342 mcg |
| Vitamin E | 2.44 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Dandelion greens are naturally free from common allergens such as dairy, gluten, soy, and nuts. However, individuals with known allergies to certain plants or herbs should exercise caution. It’s always recommended to consult with a healthcare provider if you’re introducing a new ingredient into your diet, particularly if you have a history of allergies to related plant species.
Dietary Preferences
Dandelion greens are an ideal choice for a variety of dietary preferences and needs:
- Vegetarian & Vegan: Dandelion greens are plant-based and free of animal products, making them a perfect fit for both vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, they are a safe choice for those with celiac disease or gluten sensitivity.
- Low-Carb & Keto-Friendly: With a modest carbohydrate content, dandelion greens can easily be incorporated into low-carb and keto diets.
- Paleo: Being a wild green, dandelion is in line with paleo eating principles, which focus on whole, unprocessed foods.
- High in Fiber: Dandelion greens are an excellent source of dietary fiber, promoting digestion and helping to maintain a healthy gut.
- Low in Calories: For those mindful of their calorie intake, dandelion greens are an excellent choice, providing only 33 kcal per 100g.
Health Benefits and Usage Tips
Dandelion greens are more than just a flavorful addition to your meal—they offer a range of health benefits:
- Rich in Antioxidants: Dandelion greens contain a variety of antioxidants, including vitamin A and C, which help combat oxidative stress and support overall immune health.
- High in Calcium: With 140 mg of calcium per serving, these greens contribute to bone health, making them a valuable addition to a plant-based diet, which can sometimes lack sufficient calcium.
- Supports Digestion: Due to their fiber content, dandelion greens are helpful in promoting regular bowel movements and improving digestive health.
- Anti-Inflammatory Properties: Dandelion greens contain compounds that can help reduce inflammation in the body, potentially offering relief for conditions like arthritis.
- Supports Detoxification: Often touted as a natural detoxifier, dandelion greens may aid in liver function and the body’s natural detox processes.
How to Cook and Serve
Dandelion greens are versatile and can be enjoyed in various ways:
- Blanching: Blanching dandelion greens helps to reduce their inherent bitterness. Simply boil the greens for a few minutes and then immerse them in cold water to retain their color and nutrients.
- Sautéing: You can sauté blanched dandelion greens with garlic, olive oil, and a pinch of salt for a delicious side dish.
- In Soups or Stews: Dandelion greens can be added to soups, stews, or casseroles for an extra nutritional boost.
- Salads: If you prefer a milder flavor, young dandelion greens can be used in raw salads, combined with other leafy greens, and dressed with your favorite vinaigrette.
Conclusion
Dandelion greens are a nutrient-dense, low-calorie vegetable that can provide a wide range of health benefits. Their rich vitamin, mineral, and antioxidant content make them a fantastic addition to any meal, whether you are looking to increase your fiber intake, support your digestive health, or simply enjoy a flavorful, bitter green. With their versatility in cooking and numerous dietary benefits, dandelion greens are a must-try ingredient for those seeking to enhance their meals with wholesome, natural foods.
