Dandelion greens are not only high in calcium and iron, but also rich in vitamins and essential amino acids, making them especially suitable for children and the elderly. This vegetable, which was once considered a poor man’s food, has now become a specialty with the three criteria of “delicious – nutritious – affordable.”
Health Benefits of Dandelion Greens
In traditional medicine, dandelion greens have a sweet taste and a cooling effect. They are believed to have the ability to cool the blood, promote urination, have a disinfectant effect, treat heatstroke, and eliminate acne. Dandelion greens contain a high amount of protein, carbohydrates, vitamins, and minerals. They have a higher iron content than spinach and a calcium content several times higher. Dandelion greens can be boiled, stir-fried, or used in soups, and they taste delicious and sweet.
Dandelion Greens are Great for Your Health
+ Good for Diabetics
Diabetes is a chronic disease that can cause many serious complications. Dandelion greens contain a high magnesium content that plays a role in preventing and treating diabetes. In particular, for type 2 diabetes patients, daily supplementation with dandelion greens in meals helps stabilize blood sugar levels.
+ Beneficial for Anemia
Dandelion greens are one of the foods that experts recommend for people with anemia. They have a higher iron content than spinach. Thanks to the high iron content, they help increase the amount of hemoglobin and red blood cells in our bodies. Therefore, this vegetable, although common, is very beneficial for people who often experience anemia.
+ Prevents Osteoporosis
According to nutrition experts, dandelion greens have a superior calcium content compared to cow’s milk, which is three times higher than broccoli. Because of this, dandelion greens are known to enhance calcium levels for strong bones. Consuming dandelion greens helps prevent seizures due to calcium deficiency and reduces the risk of osteoporosis.
+ Prevents Cancer
The antioxidant compounds found in the nutritional composition of dandelion greens have anticancer effects. These compounds include vitamin E, iron, magnesium, phosphorus, and lysine. They eliminate harmful free radicals in the body. Consuming dandelion greens also prevents the formation of malignant cells that cause cancer. The stems and leaves of dandelion greens have a sweet taste and contain iron, vitamin B2, vitamin C, nicotinic acid, and calcium (wild dandelion has a maximum calcium content of 0.2%). In addition to the vitamins A and C, the outer shells of dandelion greens are rich in starch and plant protein (cultivated dandelion species used as cereal crops have a plant protein content ranging from 12% to 16%) and lysine.
+ Good for Digestion
Like other vegetables, dandelion greens contain a large amount of fiber. According to research, their fiber content is three times higher than that of wheat. Therefore, dandelion greens have the effect of improving digestion and preventing constipation. They are easy to eat, making them very suitable for children and the elderly. Mothers often cook dandelion greens with shrimp porridge for their children when they have been constipated for many days. This dish helps supplement good nutrition for the child’s digestive system.
Delicious Dishes Made from Dandelion Greens
+ Stir-Fried Dandelion Greens with Garlic
Ingredients:
– 110g dandelion greens
– Dried garlic.
Instructions:
– Pick and wash the dandelion greens.
– Peel and crush the dried garlic.
– Heat oil in a hot pan, add the crushed garlic and stir-fry until fragrant.
– Then add the dandelion greens and stir-fry until cooked, season to taste.
– Transfer the stir-fried greens to a plate and serve hot.
Stir-Fried Dandelion Greens with Garlic – Easy to Make
+ Stir-Fried Dandelion Greens with Straw Mushrooms
Ingredients:
– 50g straw mushrooms
– 250g dandelion greens
– Salt, seasoning powder, oil
Instructions:
– Rinse the straw mushrooms and dandelion greens.
– Heat oil in a pan, add the dandelion greens and stir-fry until cooked.
– Season with salt and seasoning powder, stir-fry until well-combined, then transfer to a plate.
– Heat the pan, stir-fry the straw mushrooms until dry, season with salt and add the seasoning powder, then arrange them on top of the dandelion greens.
+ Dandelion Greens and Shrimp Soup
Ingredients:
– 200g fresh shrimp
– 1 bunch of dandelion greens, you can choose red or white dandelion greens, or a combination of both
– Dried shallots, seasoning
Instructions:
– Pick the dandelion greens, wash and drain them.
– Peel the shrimp, remove the heads, and remove the dark veins. For larger shrimp, cut them in half, and for smaller ones, leave them whole. Marinate them with a little salt.
– Roast the shrimp heads and shells in a pan with a little water. Grind the roasted heads and shells in a mortar.
– Add 1 bowl of filtered water to the mortar with the ground shrimp heads and shells, strain it to obtain shrimp stock.
– Heat a little oil, add the dried shallots and stir-fry until fragrant, then add the shrimp meat and stir-fry until firm. Add the shrimp stock along with 2 bowls of filtered water and bring to a boil. Once the soup is boiling, skim off any impurities, season to taste.
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