Why should you try Dandelion Leaf Salad?

The ubiquitous dandelion is often considered a weed yet has an extraordinary number of uses. The latin name for the common dandelion is Taraxacum officinale. Its epithet officinale indicates that the plant was sold by pharmacists. Some sources suggest that the word Taraxcum comes from the Greek ‘taraxos’ (disorder) and ‘akos’ (remedy), whilst others believe it originates from the Persion 'talkh chakok' meaning bitter herb. There are over a thousand species worldwide and almost every part of the plant can be used for nutritional and medicinal purposes.

The elongated Dandelion leaves form at the base of the plant in the shape of a rosette. They have a long petiole (stem) and the teeth-like lobes may vary in shape and size, although the terminal lobe is often the largest.

Young dandelion leaves are rich in a variety of nutrients1] and can be eaten raw (in salads or smoothies) or cooked (like spinach). According to data from the US National Nutrient Database[2] , dandelion greens are rich in vitamins A, B6, C and K. Vitamin A, also known as Retinol, is important for eye health, cell growth and immmunity. B6 plays an essential role in many enzyme reactions related to the metabolism of proteins, lipides and carbohydrates for energy, and also in creating neurotransmitters, including serotonin and dopamine. Vitamin C is essential in tissue repair, the formation of collagen and contributes to a healthy immune system. Vitamin K is vital for blood coagulation and binding calcium to bones.

Both the flowers (also edible) and the leaves contain numerous flavanoids]3], which have anti-oxydative and anti-inflammatory properties.

The slightly bitter taste of the leaves is due to the presence of sesquiterpene lactones which have a wide range of potential actions from the treatment of cardiovascular diseases to the prevention of neurodegeneration and migraines]4]..

When preparing a Dandelion Leaf salad it is best to use young, tender leaves, from plants that have yet to flower. Always ensure that you have correctly identified the plant. Additionally be sure that you choose leaves that are free from pesticides and other pollutants, and that you wash them well to remove soil and insects. If you are not sure that the plant is a dandelion or that the area is free from pollution, do not pick the leaves. Precautions should be taken if you are allergic to latex as the leaves contain a small amount. Once you have washed and dried the leaves, you can prepare a simple salad with the greens and a dressing of your choice, or something more elaborate depending on your tastes. Why not try a dressing of lemon juice (to balance the bitterness of the leaves), oil olive, honey, a little mustard and garlic?

Bon appétit!

For information on more plants rich in vitamin C, see "3 plants which contain more vitamin C than citrus fruits!".

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[1] Escudero NL, De Arellano ML, Fernàndez S, Albarracìn G, Mucciarelli S (2003) Taraxacum officinale as a food source. Plant Foods Hum Nutr 58:1–10

[2] https://www.nutritionvalue.org/Dandelion_greens%2C_raw_nutritional_value.html

[3] Schütz K, Kammerer DR, Carle R, Schieber A. Characterization of phenolic acids and flavonoids in dandelion (Taraxacum officinale WEB. ex WIGG.) root and herb by high-performance liquid chromatography/electrospray ionization mass spectrometry. Rapid Commun Mass Spectrom. 2005;19(2):179-86.

[4] Chadwick M, Trewin H, Gawthrop F, Wagstaff C. Sesquiterpenoids lactones: benefits to plants and people. Int J Mol Sci. 2013 Jun 19;14(6):12780-805.