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Dandelion
Every knowledge on vegetables, health and nutrition.
Scientific Name
Taraxacum officinale (Asteraceae family)Common name
Dandelion, lion’s tooth, monk’s head, telltime
Varieties and seasons
The cultivated forms of the dandelion differ from wild varieties in their earlier development, more abundant leaves, and dense, well-formed tufts. The most popular cultivated varieties include:
-”A cœur plein amélioré”, with its numerous, highly serrated leaves that form a dense tuft with a volume equivalent to that of an endive and a heart that tends to whiten naturally.
-”Vert de Montmagny amélioré” is an early maturing variety with broad leaves.
-”Amélioré géant à forcer” has numerous, highly serrated erect leaves.
Vegetable garden: growing dandelion
Dandelions are hardy plants, grown in the open ground. During the summer following the sowing, it develops a strong swivelling root and a rosette of radical, serrated leaves. Flowering occurs the following Spring. The root throws out suckers and produces several daughter plants that flower until wintertime. Dandelions are suitable as multiannual crops. Dandelions are mainly grown in France.
Consumption
As for all wild plants, consumption data does not exist. Picking in fields and roadsides does not feature in the statistics. It is a vegetable that is eaten raw, in salad, in France. Picked up during spring time, it offers very tasty young tender shoots. In late spring, dark green leaves are tougher and more bitter.
Nutritional values (per 100 g)
Raw* | RDI** | |
|---|---|---|
Energy | 39 kcal | |
Proteins | 2.7 g | |
Carbohydrates | 5.7 g | |
Fat | 0.7 g | |
Fibres | 3.5 g | 30 g |
Sodium | 76 mg | |
Potassium | 418 mg | 2,000 mg |
Provitamin A | 8,400 µg | 4,800 µg |
Calcium | 165 mg | 800 mg |
Iron | 3.1 mg | 14 mg |
Vitamin C | 35 mg | 80 mg |
Vitamin B1 | 0.19 mg | 1.1 mg |
Vitamin B2 | 0.2 mg | 1.4 mg |
Vitamin B6 | 0.25 mg | 1.4 mg |
Vitamin B9 | 190 µg | 200 µg |
Vitamin E | 2.5 mg | 12 mg |
* Ciqual 1995 ** Recommended Daily Intake |
Nutritionist’s advice
Dandelions are rich in provitamin A (vital for healthy skin and tissue and good night vision) and vitamin B9 (for cell renewal and growth). It is also a source of iron, essential for cell respiration and muscular strength. Traditional medicine recommends the consumption of dandelions to enhance the appetite and treat chronic liver disorders. The whole plant is traditionally appreciated for its diuretic, cleansing and cholagogic properties. It is rich in provitamin A and calcium.
What is about portions...?
-a child portion : some leaves
-an adult portion : around ten leaves
Cooking and nutrition: tasty combinations
-Dandelion, poached egg and crouton salad: As in the trio "Dandelion/potatoes/cured ham", dandelions offer food lovers a great source of vitamins. The ham and poached egg provide proteins with a high biological value. These salads are good examples of balanced meals.
-Dandelion, beetroot and sweetcorn: For a colourful salad that’s high in vitamins, nothing can beat this dish. It offers all the nutritional benefits contained in these three vegetables. Serve with a vinaigrette made using soya or colza oil, for a supply of Omega 3.
