May 2014 Newsletter
Fresh News from Your Fresh Market

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Food Focus: Dandelion Greens

Dandelion is most often thought of as a pesky weed that takes over in lawns, and even pops up in sidewalk cracks. They are everywhere. Lucky for us, it is also an excellent food and herbal medicine that anyone can find and put to use.

Recipe of the Month: Hot Dandelion Greens

INGREDIENTS:
1 Bunch of dandelion greens
2 Cloves garlic minced
1 tablespoon unrefined olive oil
1/2 lemon juiced
DIRECTIONS:
Heat olive oil, and garlic, in a non-stick skillet.
Add your dandelion greens. Cook 3-5 minutes on medium
Sprinkle greens with sea salt and fresh lemon juice. They’re also delicious on pasta.

Food Facts:

Dandelion is a very rich source of beta-carotene which we convert into vitamin A. This plant is also rich in vitamin C, fiber, potassium, iron, calcium, magnesium, zinc, and phosphorus. It is a good place to get B complex vitamins, trace minerals, organic sodium, and even vitamin D. Dandelion contains protein too, more than spinach. It has been eaten for thousands of years and used to treat anemia, scurvy, skin problems, blood disorders, and depression.
Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.
Potassium rich foods, in adequate quantities, and particularly in balance with magnesium, helps keep blood pressure down and reduces risks of strokes.
Fiber fights diabetes, lowers cholesterol, reduces cancer and heart disease risks and assists in weight loss. High fiber vegetables take up lots of room, are low in calories and slow down digestion so the food stays in the stomach longer and you feel full longer.
Calcium in high concentrations can build strong bones and can lower blood pressure.
B vitamins help reduce stress.
And the big plus! Throughout history, dandelions have had a reputation as being effective in promoting weight loss. It is a high fiber vegetable and takes up lots of room, low in calories, and slows down digestion. So, the food stays in the stomach and you feel full longer.

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