{"id":336,"date":"2020-01-28T11:43:05","date_gmt":"2020-01-28T19:43:05","guid":{"rendered":"https:\/\/blogs.csun.edu\/nutritionexperts\/?p=336"},"modified":"2020-01-28T11:43:05","modified_gmt":"2020-01-28T19:43:05","slug":"dandelion-greens-an-urban-delicacy","status":"publish","type":"post","link":"https:\/\/blogs.csun.edu\/nutritionexperts\/2020\/01\/28\/dandelion-greens-an-urban-delicacy\/","title":{"rendered":"Dandelion Greens: An Urban Delicacy"},"content":{"rendered":"\n

By: Jason Garvin, CSUN Dietetic Intern <\/p>\n\n\n\n

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Image: Brent Hofacker\/Shutterstock <\/figcaption><\/figure>\n\n\n\n

Move over\nkale, there\u2019s a new powerhouse green in town! Kale has long been the go-to\nleafy green for healthy eaters, but research shows that the dandelion plant\n(taraxacum officinale) may pack equal amounts of nutrients.1<\/sup> The sustainability and weed-like\ndisposition of the dandelion is what makes it an intriguing option as a food\nsource. The dandelion plant grows easily in many climates and can readily be\nfound in urban settings.2<\/sup> This\nis no ordinary weed though, nutrient density testing shows high levels of B\nvitamins, vitamin C, magnesium, zinc, carotenoids, and xanthophylls.1,3<\/sup> Some other greens still pack more\nnutrient density than the dandelion, but those plants may not grow with the\nsame ease and likely cannot be harvested from the confines of your front yard!<\/p>\n\n\n\n\n\n\n\n

The\nnutraceutical aspect of the dandelion plant is also creating buzz. Recent\nstudies showing high levels of polyphenols, phytochemicals, and other\nbiological properties believed to stave off disease make this plant a popular\nresearch subject.3,4<\/sup>\nPolyphenols are important components in eliminating free radicals and reducing\ninflammation throughout the body. These free radicals are known to cause\noxidative stress and start a cascade of negative health outcomes.5<\/sup> The therapeutic values of the dandelion\nplant have been touted for millennia and medicinal uses are pervasive in\nancient Chinese and Greek cultures. Nutraceutical and supplement companies\nexploit the unsubstantiated claims made from these early herbal practitioners.\nProponents believe that dandelion consumption helps with cardiovascular\ndiseases, inflammatory diseases, and aids in lowering cholesterol, blood\nglucose, oxidative stress, and cancer proliferation.1<\/sup> Recent research may back some of these\nclaims due to the high levels of antioxidants and phytochemicals associated\nwith the leaves and roots of the dandelion plant, but many of these claims are\na bit too lofty.1,3,4<\/sup> <\/p>\n\n\n\n

Dandelion\ngreens are a versatile ingredient in the kitchen. They can be served raw in\nmixed green salads, saut\u00e9ed in olive oil and served atop a burrata cheese\ncrostini, added to omelets, or even added to soups. For people sensitive to\ncoffee or caffeine, ground and dried dandelion root makes an excellent coffee\nsubstitute. All parts of the plant are edible and have the Generally Recognized\nAs Safe (GRAS) classification by the Food and Drug Administration (FDA).6<\/sup> If you are looking for something new to\nspice up your meals, look for dandelion green recipes online, or try my recipe\nfor a hearty, nutrient packed soup!<\/p>\n\n\n\n

White Bean Soup with Dandelion Greens and Kale<\/strong><\/p>\n\n\n\n

Serves 4<\/p>\n\n\n\n

Ingredients:<\/p>\n\n\n\n