Dandelion Appreciation Day was March 21, and I didn’t want this humble flower and superfood to go unappreciated! Much maligned as weeds, dandelions are, in fact, one of the great treasures that Nature has bestowed upon us! The years I spent living in the English countryside, brought me close to nature and the bounty of forageable delights growing in the hedgerows and meadows that were all around me. Come the Spring, it was time to gather dandelions and nettles (nettles need handling with garden gloves) and bring them home to create delicious soups and salads. I was fortunate to have nearby, a watercress farm, the last in the Chess Valley still growing cress by the same family for over one hundred years! These three ingredients, watercress, nettles and dandelions, thrown into a pot with a braised chopped onion and a few cups of vegetable or chicken broth, simmered and then blended produced my favorite spring cleanse. All three are powerhouse providers of vitamins, minerals and anti-oxidants.

Watercress is a particularly potent lung cancer fighter. http://bit.ly/1f0sHlt

According to the USDA Bulletin #8 "Composition of Foods" (Haytowitz and Matthews, 1984) dandelions rank in the top four green vegetables in overall nutritional value. In "Gardening for Better Nutrition" the dandelion is ranked 9th out of all vegetables, including grains, seeds and greens. Dandelions are natures's richest source of Vitamin A of all foods, after cod-liver oil and beef liver! They are also particularly rich in fiber, potassium, iron, calcium magnesium, phosphorus, the B vitamins, Thiamine and riboflavin and a good source of protein.

Now is the time to start plucking dandelions, while the leaves are young and the flower heads (the crown) are appearing. The crown before blossoming is at its most tender and sweet. Young dandelion leaves are tender and can be added to salads and sandwiches for a super boost of nutrition. The leaves can also be sauteed or steamed like any other greens and added to all sorts of recipes. Always forage away from roadsides, areas treated with chemicals or places popular with pets.

There is a traditional soup in France, creme de pissentlits (cream of dandelion) that is delicious and wonderful dinner party fare because it is a delightful talking point when it is pointed out that one has gone out and foraged the main ingredient! It combines the dandelions spiciness and subtle bitterness with other savory flavors. Here is the recipe:

Ingredients:

6 cups of dandelions greens trimmed and washed

1/2 onion chopped or 2 leeks (white part only)

2 clove of garlic (minced)

2 tablespoon butter or olive oil

2 carrots, diced

4 cups of vegetable broth

2 1/2 cups milk

1 tablespoon of Dijon Mustard (optional) it adds a bit of spicy depth

salt and lots of fresh ground pepper to taste

dandelion flowerhead or sprig for garnish

Heat the butter/oil in a large pot over medium heat and sautee the onion, carrot, onion or leeks, and minced garlic clove for 15 minutes. Add the stock and simmer for about 15 minutes. Reduce heat and add some of the milk-not all, stirring until slightly thickened. Add the mustard. Puree mix in a blender, until smooth, then add the rest of the milk to your desired consistency. I like a thicker soup so tend to add less. If you want to enhance the sweetness of the greens, adding a taste of honey will do the trick! Serve in bowls and garnish with dandelion sprigs .

So before you get out the weed killer and eradicate the humble dandelion from your life think about becoming its friend instead! It will give to your life and taste-buds the health giving bounty that mother nature had intended for us to use and enjoy.

At Home With Lisa: Delicious, Nutritious Dandelions