Dandelion – A Wild Superfood from Nature

Take advantage of spring and this “wild” superfood that grows almost everywhere around us.

Dandelion is often seen as a common weed, but it is actually a highly valuable plant rich in nutrients. It contains vitamins A, C and K, as well as minerals such as iron, potassium, calcium and magnesium. Antioxidants help protect the body from free radicals, while fiber supports digestion and gut health.

Interestingly, dandelion contains more vitamin A than carrots and more iron than spinach. It also supports liver function, helps detoxify the body, and has a mild diuretic effect.

Dandelion Salad

Ingredients:

10 oz young dandelion greens

2 boiled potatoes

2 eggs

2 tablespoons oil (preferably pumpkin seed oil)

1 tablespoon vinegar

A small amount of pancetta

Salt and garlic to taste

Preparation:

1. Wash the dandelion thoroughly and drain well.
2. Boil the potatoes and eggs, then cut them into pieces (you can also grate the eggs).
3. Fry the pancetta.
4. Place all ingredients in a bowl.
5. Season with oil, vinegar, salt and finely chopped garlic.
6. Gently toss and serve.

Cornmeal Zlevanka with Dandelion

Ingredients:

2 handfuls of young dandelion

2 eggs

¾–1 cup yogurt or sour cream

½ cup milk

1 cup cornmeal

⅓–½ cup all-purpose flour

1 packet baking powder

1 small onion

2 tablespoons oil

Salt and pepper

(Optional: cheese or bacon)

Preparation:

1. Wash the dandelion, briefly blanch it, drain well and chop.
2. In a bowl, whisk the eggs, then add yogurt, milk and oil.
3. Mix in the cornmeal, all-purpose flour, baking powder, salt and pepper.
4. Sauté the onion in a little oil, add the dandelion, cook briefly, then fold into the batter.
5. Pour the mixture into a greased baking dish and bake at 350°F (180°C) for about 30–40 minutes, until golden brown.