Dandelion Greens (Raw)
Dandelion greens are a vibrant, nutrient-packed leafy green that can be enjoyed raw in salads or used as a garnish. Known for their slightly bitter flavor, these greens are a powerhouse of vitamins, minerals, and antioxidants. Dandelion greens are low in calories yet high in essential nutrients, making them a great addition to a balanced diet.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 45 kcal |
| Protein | 2.7 g |
| Fat | 0.7 g |
| Saturated Fat | 0.17 g |
| Carbohydrate | 9.2 g |
| Fiber | 3.5 g |
| Sugar | 0.71 g |
| Calcium | 187 mg |
| Iron | 3.1 mg |
| Magnesium | 36 mg |
| Phosphorus | 66 mg |
| Potassium | 397 mg |
| Sodium | 76 mg |
| Zinc | 0.41 mg |
| Copper | 0.171 mcg |
| Manganese | 0.342 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 35 mg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.26 mg |
| Niacin (B3) | 0.806 mg |
| Vitamin B6 | 0.251 mg |
| Folate (B9) | 27 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 508 mcg |
| Vitamin E | 3.44 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Dandelion greens are naturally allergen-free, making them suitable for most people. However, individuals with sensitivities to plants in the Asteraceae family (such as ragweed, daisies, and chrysanthemums) may experience allergic reactions and should avoid dandelion greens.
Dietary Preferences:
- Vegan: Dandelion greens are plant-based and suitable for vegan diets.
- Vegetarian: Perfect for vegetarian meals.
- Gluten-Free: Naturally gluten-free, ideal for those with gluten sensitivities.
- Low-Calorie: With only 45 calories per 100 grams, dandelion greens are an excellent option for those following a low-calorie diet.
- Low-Carb: Dandelion greens are low in carbohydrates, making them suitable for keto or low-carb diets.
- Rich in Nutrients: High in vitamins A, C, and K, as well as a good source of calcium and iron.
Cooking and Preparation Tips:
While dandelion greens can be slightly bitter, their flavor pairs wonderfully with sweet or tangy ingredients such as citrus, honey, and vinegar. Raw dandelion greens can be used in salads, or blended into smoothies. For a milder taste, you can also sauté or blanch the leaves. Try mixing them with other greens like spinach or arugula to balance the flavor.
For those new to dandelion greens, you may want to try adding them gradually to your diet to become accustomed to their distinct taste. They can be used as a substitute for other leafy greens like spinach or kale in most recipes.
Conclusion:
Dandelion greens are a fantastic, nutrient-dense ingredient to include in your meals. Whether you enjoy them raw, cooked, or blended, they provide numerous health benefits and contribute a vibrant, fresh element to your dishes. Packed with fiber, vitamins, and minerals, they support overall well-being while adding a unique flavor to your culinary creations.
