One of my favorite ways to connect with the vibrant energy of spring is to cook and bake with the herbs and flowers returning to life around me. If cooking with fresh and wild herbs is new to you, one of the easiest places to begin is with Dandelion.

Dandelion (Taraxacum officinale) is a nutrient-dense wild food and beloved herbal medicine. Now that we’ve had some rain and our Dandelion has grown dark and lush, I’m eating the leaves most every day. While I wait for the other greens I’ve planted to grow large enough to consume, Dandelion is a much-appreciated early spring food I can enjoy right from my own yard. Some days I harvest leaves to sauté or add to soups, but most days I just head outside and eat a few on my way to the garden.

The genus Taraxacum is native to Eurasia and North America, but the common Dandelion we all know and love today was introduced to Europe where it was commonly cultivated for food, then brought to North America by European settlers. Unlike some plants that were brought here and are now considered invasive, Dandelion became naturalized and benefits other plants growing around it by fixing nitrogen and other minerals in the soil. It’s also an important food source for early spring pollinators when other flowers have yet to bloom.

Nevertheless, Dandelion is generally classified as a weed. As a result, many people consider it a nuisance and spend countless hours trying to fight it. Unfortunately, this fight can sometimes lead to the use of toxic chemicals that soak into the ecosystem, harming pollinators and birds, waterways, and more.

If we step back for a moment and notice the beliefs we hold about plants—and about weeds in particular—we’re given the chance to explore what we value (or don’t value) and why. Why are some plants considered weeds and other wildflowers? What communities or cultures steward(ed) a particular plant, and why? What communities and cultures aim(ed) to eradicate a particular plant, and why? When we allow certain plants to thrive, who benefits? When we rid the landscape of a particular plant, who suffers?

For a lot of folks, Dandelion speaks to how disconnected we’ve become from wild foods—and by extension, the notion that the Earth provides for us. It speaks to perfectionism and control, and to the myth of ownership (who’s lawn?). In so many ways, Dandelion helps us understand how we relate to land, and what we believe about who and what belongs.

Changing our awareness and relationship with edible and medicinal weeds—especially the ones that benefit pollinators and other plants in their ecosystems—fundamentally changes us. When we start appreciating Dandelion as a food or herbal medicine, we’re inevitably brought into deeper contemplation of place and belonging, stewardship and care, nourishment and abundance. At the very least, we’ll surrender the to the wild abandon of a cheery, yellow lawn, abuzz with bumblebees.

The benefits of Dandelion:

(Please note: The following statements have not been approved by the FDA. They are for educational purposes only and should not be construed as individual medical advice. Thoroughly research any herb you plan on ingesting and be sure there are no contraindications for you, especially if you’re on medication or have a medical condition, or you’re pregnant, nursing, or trying to conceive.)

Dandelion leaf is a nutrient-dense wild food, high in minerals and vitamins A, C, and E, folate, as well as antioxidant properties. The leaves typically contain more beta-carotene than carrots, and more calcium and iron that spinach. And aside from its unfortunate reputation as a weed, the leaves are probably best known for their intensely bitter flavor.

We have bitter receptors all over our bodies—throughout the digestive tract, in cardiovascular tissue, in the brain, in the lungs, throughout the nervous system, etc.— and we’re only just beginning to understand the wide range of benefits associated with regularly consuming bitter foods. Generally speaking, bitter foods and herbs support digestion by stimulating digestive secretions. They support lymph clearance and liver function (including liver detox processes), aid the break down and absorption of fats, and support the nervous system. High in vitamins and minerals, bitter leafy greens contain diuretic properties and are used clinically to support kidney function. In general, bitter leafy greens (as well as onions, garlic, and other foods in the allium family, and the brassicas) are considered to be “cleansing” foods, meaning they support the body’s innate detox processes through a variety of mechanisms.

In addition to (or perhaps because of) their bitter properties, Dandelion leaves are known to strengthen peristalsis and support the breakdown and absorption of food. In herbalism, they’re eaten or used in tea as a tonic for the kidneys and urinary tract. They act as a gentle potassium-replenishing diuretic, resolving fluid retention in the body. Traditionally, Dandelion leaves were used to relieve bloating associated with menstruation and to treat mild urinary tract infections. Like the root, the leaves are rich in inulin—a prebiotic food for the microbiome that also supports blood sugar regulation.

Dandelion root is also bitter, though it has more of a nuttier flavor than the leaves. While the leaves primarily support the liver indirectly through their bitter flavor, the root has more a direct affinity with the liver and directly supports liver function in a variety of ways. Because the liver plays such an important role in the body—influencing everything from hormone synthesis to digestion, blood sugar regulation to detoxification, inflammation and immunity, and a whole lot more—Dandelion root has a somewhat universal effect. Because of this, it can typically be used as a gentle tonic for when someone is showing signs of generalized inflammation (trouble with elimination and digestion, headaches or other aches, immune imbalances, skin issues, fatigue and brain fog, etc.), and many folks sip it daily for general “maintenance.”

More specifically, Dandelion root is most often used as a gentle tonic for the liver with the intent to support the breakdown and absorption of fats. It is commonly used to address skin imbalances—anything from acne to eczema, itchiness associated with allergies, and more. In higher doses, Dandelion root acts as a gentle laxative and can be used to support elimination, especially when poor tone is part of the issue. Because the liver is in part responsible for both the synthesis and clearance of steroidal hormones, Dandelion root can be useful for maintaining hormone balance and treating the symptoms associated with both menstruation and stress.

The entire plant is cooling and drying. This means that when one consumes over time, it cools the body and dries the tissues. In small doses, this isn’t something most folks need to worry about. In higher doses, this is something to consider. For some people, the cooling, drying effects are part of the medicine. However, if you already run cold and dry, you may want to avoid long-term therapeutic use of Dandelion, or pair it with other more warming, moistening foods and herbs. (A clinical herbalist should consider this anytime they’re creating a formula for you, and will try to match herbs to your general constitution.)

In various medicine traditions, the liver is energetically associated with anger and the processing of emotions—no surprise as it plays an important role in the synthesis and clearance of our stress hormones, as well as ammonia (when liver disease or infection causes ammonia to build up, people become irritable and enraged). Culturally, we often associate anger with heat—we say we’re “getting heated” or “red in the face.” Perhaps cooling, liver-loving plants like Dandelion can help one to work productively with rage, process emotions, and clear anger from their system.

The flower essence of Dandelion facilitates a softening around long-held, hardened beliefs and behaviors that serve to protect us from the fears associated with loss of control. Like the seeds that take to the wind, it prompts us to explore the theme of surrender. It shows us that the only way to have true control over our lives is to accept that much of life is out of our control—and from there develop the emotional and spiritual maturity to navigate uncertainty with grace. In the process we might ask: how can I trust more deeply? How can I receive with more ease? Where can I practice letting go? Where can I bring more simplicity and joy to my life?

Tips for working with Dandelion:

*A harvest of three early spring foods: Dandelion leaves, Stinging Nettle, and Violet*

(Please note: While it’s pretty hard to misidentify Dandelion, always be sure you’re absolutely positive you’re harvesting the correct plant, and be sure to harvest from places where it will be free from pesticides and other toxins, urine, etc. Due to the popularity of wildcrafting and the consequent decimation of wild plant populations, I generally don’t wildcraft plants anymore. That said, Dandelion is very, very abundant and heck, you may even be doing someone a favor! And finally, Dandelion is in the Aster family so if you’re allergic to other Asters, you may way to avoid it.)

Once you’ve properly identified Dandelion and ensured that the plant you’re harvesting is free from chemicals, pollution, urine, etc., I encourage you to feel empowered in your creativity! Just get out there and start experimenting. There are so many ways to be in relationship with this generally very safe and abundant food and herb, below are just a few of my favorites.

*A Dandelion leaf, asparagus, and mushroom frittata.*

LEAVES:

The best way to access the medicinal and nutritional qualities of the leaves is to either cook them or eat them raw, use them in tea, or infuse them into vinegar. The leaves are the most medicinal when fresh, though dried they make a medicinal and highly nutritive tea or broth. Personally, I like to make soup with the fresh leaves, or sauté them in olive oil, garlic, and a little bit of honey and fresh lemon juice. To harvest the leaves yourself, simply pick them, wash them, and use them the way you would any leafy green.

I also like to infuse the leaves into apple cider vinegar to create mineral-rich salad dressings, as well as to address urinary imbalances. To make your own, simply fill a jar with chopped leaves and cover them with vinegar. Seal and let sit in a dark and cool place. You may want to put wax paper between the contents of the jar and the lid. After a few weeks, strain and enjoy! Keep in mind that vinegar usually prevents mold from growing, but if there’s enough water in the leaves, it can grow. In that case, you’ll want to throw it out. (Here’s another vinegar recipe.)

To make a nutrient-rich superfood pesto, simply replace the basil with fresh Dandelion leaves, a combination of spinach and other dark leafy greens, and whichever fresh aromatic herbs you enjoy. (Here’s a recipe.) Enjoy the pesto with breads, on pastas, in soups or salads, with eggs, etc.

ROOTS:

Fresh or dried Dandelion roots can be made into tinctures, teas, vinegars, and more. To make a liver-loving dandelion root tea, you’ll want to decoct either fresh or dried root pieces (decocting simply means to simmer them on the stove for 15+ minutes). Some people like to chop up the fresh root and roast it in the oven until it’s brown and nutty, then use the roasted pieces for tea. This makes a lovely coffee alternative.

Roots are typically harvested in the fall once the leaves have begun to die back. To harvest the root yourself, simply dig it up using a small shovel or trowel and wash away the dirt. If you’d like to use the root for tea, I recommend chopping it while it’s still fresh. Then you can either dry it by using a dehydrator or placing it in a dark, warm, dry place for several weeks. You can also roast it or make a decoction with the fresh pieces.

If you’d like to make a Dandelion root tincture with fresh roots, simply place the chopped pieces in a jar, cover them with 80 proof alcohol, and let sit in a dark and cool place for 2-6 weeks. Strain the tincture and use it as needed. (If you have more specific questions about dosing, etc., feel free to contact me.)

FLOWERS:

The flowers are also edible and are a rich source of xanthophylls (a yellow carotenoid/flavonoid also known as an antioxidant phytonutrient). Some folks make dandelion wine with the flowers, others make Dandelion fritters. I like to simply add the petals to salads as a colorful garnish.

When used topically, the flowers have a similar effect to Arnica blossoms. Infused into an oil and massaged into the tissues, they relieve pain and tension, as well as support lymph clearance around the breasts, armpits and neck. To make your own infused oil, fill a jar with fresh blossoms and cover them with your oil of choice (I like to use olive oil). Place the uncovered jar into a warm oven (about 110° to 120° degrees) and leave them infusing for about 12 hours, stirring every few hours. Strain and you have your very own medicinal body oil.

(Here are some more very magical-looking Dandelion recipes.)

Joy is not made to be a crumb.

To end this little ode to Dandelion, I’ll leave you with a poem from Mary Oliver, queen of finding abundance and soul-nourishment in the everyday world around her.

Don’t Hesitate
If you suddenly and unexpectedly feel joy, don’t hesitate. Give in to it. There are plenty of lives and whole towns destroyed or about to be. We are not wise, and not very often kind. And much can never be redeemed. Still, life has some possibility left. Perhaps this is its way of fighting back, that sometimes something happens better than all the riches or power in the world. It could be anything, but very likely you notice it in the instant when love begins. Anyway, that’s often the case. Anyway, whatever it is, don’t be afraid of its plenty. Joy is not made to be a crumb.

Love, Clare and the Dandelions