With their bright yellow flowers and fluffy seed heads, dandelions are one of the most recognizable wild plants. Often dismissed as a stubborn weed, the unassuming dandelion is actually a highly versatile and nutritious edible that can be foraged in gardens and parks across the country.
Dandelions have been used medicinally for centuries, but their leaves, flowers, and roots can also be incorporated into a variety of tasty recipes. In this blog post, I wanted to share with you how to identify, harvest, and utilize every part of the dandelion.
I’ll share tips on how to spot the tastiest dandelion greens for salads and sautés. You’ll learn how to collect the sweet, nectar-rich flowers for dandelion honey, tea, and wine. I’ll also cover digging up the beneficial dandelion roots to roast for a caffeine-free coffee substitute.
With the dandelion’s long growing season, you can find ways to use this free wild food and medicine from early spring through late autumn.
GETTING STARTED WITH FORAGING
- Foraging Guide – Getting started with foraging in the UK >>
- The best places in the UK to go foraging for wild food >>
- Best foraging books to get you started with wild food >>
Identifying dandelion plant
The dandelion plant (Taraxacum) is a flowering herbaceous perennial plant in the Asteraceae family. It has several common names including dandelion, lion’s tooth, priest’s crown, puffball, Irish daisy, and bitterwort. The most widely used scientific name for dandelion is Taraxacum officinale. Some other names for dandelion include:
- Dandelion’s Latin name isTaraxacumwhich comes from the Persian word “taraxšakon” meaning “bitter herb”.
- It is also known aslion’s toothwhich refers to the jagged edges of its leaves.
- In French it is called “dent-de-lion” meaning lion’s tooth.
- Other common names includepriest’s crown,puffball,Irish daisy, andbitterwort.
Where to find dandelion
- Dandelions grow on lawns, in gardens, parks, meadows and pastures all over the UK. They are a very common sight.
- They can be found blanketed in fields and grasslands with their bright yellow flowers being easy to spot in spring and autumn.
- Dandelions thrive in the cool shade but can grow in abundance in sunny areas as well. They prefer disturbed ground and are seen along sidewalks, yards, vacant lots etc.
How to harvest dandelion & What to pick
- Leaves – The young, tender dandelion leaves can be picked to be eaten raw in salads or cooked. The older, more bitter leaves are better for cooking. The leaves are nutritious, containing vitamins A, C, K, minerals like iron, calcium, and antioxidants.
- Flowers – The bright yellow dandelion flowers can be picked and eaten raw or made into dandelion wine, fritters, jelly, etc. They are sweet and floral with no bitterness. The flowers are nutritious and high in antioxidants.
- Roots – The dandelion roots can be harvested and dried to make medicinal teas, tinctures, capsules, etc. The roots are used as a gentle laxative, diuretic and help improve digestion.
- Sap – The white sap or latex from dandelion stems can be used to make natural rubber and plastics, but that’s probably not that practical for a small scale foraging
DANDELION RECIPES
- Dandelion Honey Recipe >>
- Dandelion Vinegar Recipe >>
- Dandelion Root Coffee Recipe >>
Dandelion season
- Early Spring – This is when the young, tender dandelion leaves first emerge. They can be harvested through early summer.
- Spring – The dandelion flowers start blooming from spring through summer. The peak blooming period is May and June.
- Summer – The flowers continue blooming through the summer months. Leaves can still be harvested but get more bitter as the weather warms.
- Autumn – Dandelions bloom again in the fall starting late September through the first frost. The fall bloom is lighter than spring.
- Late Autumn – The dandelion roots are best harvested in late fall once the greens die back after the first hard frost.
MORE SEASONAL FORAGING
Potential issues with eating dandelion
The main hazards are rare allergic reactions, medication interactions, contamination from chemicals, and digestive issues if eating in excess. Dandelions are considered safe when harvested from a clean area and consumed in moderation.
- Allergies – Some people may be allergic to dandelions, especially with ingesting the pollen. Dandelion allergies are rare but can cause reactions like itching, rashes, swelling or anaphylaxis in sensitive individuals.
- Medication interactions – Dandelions can interact with certain medications that are broken down by the liver including antibiotics and anticoagulants. Consult a doctor before eating dandelions if taking any medications.
- Contaminants – Dandelions grown in areas treated with pesticides, herbicides or near roadsides can absorb toxic chemicals which get concentrated in the plant. Ensure harvesting from a clean area.
- Digestive issues – Eating large amounts of dandelion greens can act as a diuretic and laxative causing diarrhea, upset stomach or heartburn in some people. Moderate portions are recommended.
- Bitter taste – The greens have a bitter taste which some people may find unpleasant. Cooking helps mellow out the bitterness.
Nutritional value of dandelion
Dandelion is highly nutritious, being particularly rich in vitamins A, K, C, minerals like potassium, and antioxidants while providing few calories. The leaves, flowers and roots all provide unique nutritional value.
- Dandelion leaves are low in calories but rich in vitamins and minerals. One cup of raw leaves contains just 25 calories but provides 112% DV vitamin K, 535% DV vitamin A, and 10% DV vitamin C.
- Dandelion leaves also contain vitamin E, folate, iron, calcium, magnesium, and potassium. The greens provide 218 mg potassium per cup, more than a banana.
- The flowers are also low calorie, providing 23 calories per cup. They contain beta-carotene, vitamin C, lutein and zeaxanthin antioxidants.
- Dandelion roots are high in prebiotic fiber to support gut bacteria. Dried roots contain 4g fiber per ounce serving. The roots also provide inulin, a prebiotic fiber.
- Dandelions contain a range of polyphenol antioxidants including cichoric acid, chlorogenic acid, and luteolin which have anti-inflammatory and anti-carcinogenic effects.
Medicinal uses of dandelion
Different parts of dandelion have medicinal uses as a diuretic, laxative, and to aid digestion and liver function. The roots, leaves and flowers may also help treat other conditions like UTIs, cholesterol, and inflammation.
- Dandelion roots:
- Used as a gentle laxative to relieve constipation due to its diuretic properties. The roots increase bile production and support liver function.
- May help lower cholesterol, blood pressure and blood sugar levels. The fiber in the roots helps regulate blood sugar.
- Dandelion leaves:
- Used as a diuretic to flush out excess fluids and salt from the body. This helps reduce bloating and water retention.
- May help treat UTIs, kidney problems and swelling due to its diuretic action.
- Dandelion flowers:
- Used to aid digestion. The flowers stimulate bile production and help relieve indigestion and gas.
- Have antioxidant and anti-inflammatory effects that may help treat conditions like arthritis and skin infections.
This blog post was originally written on 4 February 2024 and last updated on 4 February 2024
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