Dandelion Greens (Cooked, Blanched, Drained, with Salt)
Dandelion greens are a highly nutritious and versatile leafy vegetable, often enjoyed for their earthy flavor and impressive health benefits. When cooked, blanched, and lightly seasoned with salt, these greens retain a significant portion of their natural vitamins and minerals while providing a mild, palatable taste. Below, we’ll delve into the nutritional profile of dandelion greens and explore their health benefits.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 33 kcal |
| Protein | 2.0 g |
| Total Fat | 0.6 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 6.4 g |
| Dietary Fiber | 2.9 g |
| Sugars | 1.62 g |
| Calcium | 140 mg |
| Iron | 1.8 mg |
| Magnesium | 24 mg |
| Phosphorus | 42 mg |
| Potassium | 232 mg |
| Sodium | 280 mg |
| Zinc | 0.28 mg |
| Copper | 0.115 mcg |
| Manganese | 0.23 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 18 mg |
| Thiamin (Vitamin B1) | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.175 mg |
| Niacin (Vitamin B3) | 0.514 mg |
| Vitamin B6 | 0.16 mg |
| Folate (Vitamin B9) | 13 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 727 mcg |
| Vitamin E | 0.6 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Dandelion Greens
Dandelion greens are more than just a wild edible; they are packed with essential nutrients that support various aspects of health. Their low-calorie, high-fiber content makes them an excellent choice for those seeking to maintain a healthy weight while reaping the rewards of vital vitamins and minerals.
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Rich in Vitamins and Minerals: Dandelion greens are an outstanding source of Vitamin A, which plays a key role in eye health and immune function. Additionally, they provide a healthy dose of Vitamin C, crucial for skin health and immune defense, as well as calcium and iron, which are important for bone health and oxygen transport, respectively.
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High in Fiber: With 2.9 grams of fiber per 100 grams, dandelion greens support digestive health by promoting regular bowel movements and helping to regulate blood sugar levels.
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Potassium and Magnesium: The greens are also a good source of potassium and magnesium, two minerals that help maintain healthy blood pressure levels and support proper muscle and nerve function.
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Antioxidant Properties: Dandelion greens are rich in antioxidants, such as Vitamin C and Vitamin E, which help protect the body against oxidative stress and may reduce inflammation, contributing to overall health and vitality.
Allergen Information
Dandelion greens are generally considered safe for most individuals, but as with any plant-based ingredient, it’s important to consider potential allergies. Although rare, some individuals may experience mild allergic reactions to dandelion. If you are allergic to other plants in the Asteraceae family (such as ragweed, daisies, or marigolds), it is advisable to consult with a healthcare provider before consuming dandelion greens.
Dietary Preferences
- Vegan & Vegetarian Friendly: Dandelion greens are naturally plant-based, making them suitable for both vegan and vegetarian diets.
- Gluten-Free: These greens contain no gluten, making them safe for individuals with celiac disease or gluten sensitivity.
- Low-Carb: With only 6.4 grams of carbohydrates per 100 grams, dandelion greens are a great addition to low-carb and ketogenic diets.
- Keto-Friendly: The low carbohydrate content, coupled with high fiber, makes dandelion greens an ideal choice for keto diets.
Cooking Tips and Suggestions
Dandelion greens are most commonly enjoyed cooked or lightly blanched, which helps to mellow their naturally bitter flavor. Here are some ideas for incorporating them into your meals:
- Sauté: Heat olive oil in a pan and sauté the greens with garlic, onions, and a sprinkle of salt for a simple yet flavorful side dish.
- Soup or Stew: Add dandelion greens to soups, stews, or broths, where their flavor blends harmoniously with other vegetables and proteins.
- Salads: For a more robust salad, mix raw dandelion greens with milder greens like spinach or arugula, and top with your favorite dressing.
- Pasta or Stir-Fry: Incorporate sautéed dandelion greens into pasta dishes or vegetable stir-fries for added nutrition and flavor.
Conclusion
Dandelion greens are a nutrient-dense, low-calorie vegetable that can be a valuable addition to a variety of dishes. Not only are they packed with essential vitamins and minerals like Vitamin A, Vitamin C, calcium, and iron, but they also provide fiber, antioxidants, and essential fatty acids that support overall health. Whether you’re looking to boost your immune system, improve digestion, or simply add a healthy touch to your meals, dandelion greens are an excellent option. So, don’t overlook these wild greens—they might just be the next superfood to add to your culinary repertoire.
