Dandelion: Not your Average Salad Green

Reading Time: 3 minutes

Organic Dandelion Salad

I have to admit, eating a salad can get pretty boring. Especially when you’re consuming empty calories with little nutritional value. If it barely fills you up, tastes bland… why even bother?

Skip those empty calories and get the most nutritional bang for your buck by upgrading your lettuce to anti-aging dandelion greens! Because, the whole point of eating a salad is to make it count, right?

These leaves are always on the top of my list when it comes to building a hearty salad. Dandelion greens prove to be an incredible anti-aging superfood; providing liver support, stronger bones, healthier skin & greater eyesight.

So, you may be asking yourself, “why aren’t more people eating this?” Well the truth is, dandelion greens are not for the faint of heart, but once you get over their uniquely bitter taste, you’ll be so glad you did.

Dandelion greens boast an impressive nutritional profile – rich in vitamins & nutrients, high in fiber and potent antioxidants.

Blood & Skin Detoxifier 

Dandelion greens are a superior choice when it comes to supporting the liver (one of the largest and most important organs in our bodies). I like to refer to the liver as the “housekeeping” department, because without its proper function our bodies become cluttered with waste and inevitably sick.

The livers role of sweeping away harmful toxins from the bloodstream, not only benefits the blood, but also contributes to clearer, glowing skin.

Regularly consuming Vitamin K is the best way to ensure our livers are performing up to speed, and that’s where dandelion greens come in, boasting over 500% DV of Vitamin K in just one (3.5 oz) serving!

Bone-Building Powerhouse

Dandelion greens are rich in calcium… even more so than kale. However, no matter how much calcium you take, it is useless if it isn’t going to its proper location.

This is where the Vitamin K in dandelion greens come in. Often described as the “traffic cop” for calcium, Vitamin K directs calcium to all appropriate locations (bones & teeth), while preventing it from going into places it doesn’t belong (like the blood vessels). This process is key in preventing arterial and soft tissue calcification (AKA the hardening of the arteries leading to heart attacks) later on in life.

Eye & Vision Protecting 

One of the key things that start to deteriorate with age is eyesight. But it doesn’t have to be this way… combat age-related macular degeneration & cataracts with the power of this anti-aging green. Just one serving of these leaves will give you over 200% your DV of Vitamin A! What does this mean for you? A rich source of carotenoids (lutein and zeaxanthin) that are key in protecting and maintaining good eyesight.

Because let’s be real, you can probably afford to forget your sunglasses every now and again, but you cannot afford to miss out on these powerful, vision-saving nutrients that will protect your eyesight ’round the clock, long-term.

Chronic Disease Kryptonite 

According to studies, maintaining sufficient levels of Vitamin K & A dramatically reduce the risk of cardiovascular disease, osteoporosis, diabetes, lung & prostate cancer, cataracts and age-related macular degeneration.

So, the best way to ensure we are maximizing our absorption from this anti-aging powerhouse is to eat these greens with fat.

You can consume dandelion greens in a variety of ways – sautéed, blanched, or raw like I do.

My favorite fats of choice when consuming dandelion greens are, half an avocado with a drizzle of olive oil in my salad.

If you’re curious to see how I’ve flavored dandelion’s bitter taste, feel free to check out my simple Dandelion Green Salad Recipe below; where I combine the rich flavors of green olives & avocado with the sweetness of golden beets & cherry tomatoes. I have found that the following combinations enhance the unique flavor of dandelion greens… Enjoy!

Dandelion Salad Recipe

3.5 oz Chopped Dandelion Greens (Red or Green)

Cherry Tomatoes


Green Olives


Green Onion

3.5 oz Quinoa

Golden Beet

Seasoning: Lemon, Olive Oil, Pink Himalayan Sea Salt & Black Pepper


For more information regarding the nutritional value of dandelion greens, feel free to visit these resources:

How does the liver work?
Identification and quantitation of major carotenoids in selected components of the Mediterranean diet: green leafy vegetables, figs and olive oil
Plants with potential use on obesity and its complications