Nutrition
Dandelion, both root and leaves, is a remarkable bitter tonic for the spleen-pancreas, stomach, kidneys and liver. While the greens are cooling the root is considered cold or very cooling. It's an effective diuretic, laxative, and antirhuematic. It stimulates liver function, reduces swelling and inflammation, and improves digestion. It is antiviral and useful in the treatment of AIDS and herpes. It treats jaundice, cirrhosis, edema due to high blood pressure, gout, eczema, and acne. It's used to treat breast and lung tumors and for premenstrual bloating. Dandelion root contains inulin, which lowers blood sugar in diabetics.

A cup of dandelion greens provides nearly a day's requirement of vitamin A (in form of antioxidant carotenoid) and a third of the daily vitamin C requirement. It contains more calcium than broccoli and is an excellent source of potassium.

Selection
Wild dandelion is plentiful in most parts of the United States, but if you prefer to buy rather than forage in your neighbor's yard, make sure you're getting fresh, organic dandelion - freshness really matters with this herb. The best, most tender ones are harvested very early in the spring; cultivated dandelions (as opposed to wild) are generally less bitter and more tender.

Choose brightly colored tender-crisp leaves, avoid those that are yellow or brown, or wilty. Usually the lighter the color, the less bitter. Store them unwashed and wrapped in damp paper towels in a plastic bag or in the veggie bin of your fridge, where they'll keep for 3-5 days.

To Use
Even if they look clean, wash your dandelion greens with cold water. Trim the stems below the leaves off; remove center ribs/stems on more mature leaves as they can be quite bitter. Dandelions can be served both raw and cooked.

Dandelion Smoothie
(Courtesy of Annie Kunjappy)

Drink this in the spring every day when you first get up, 1-2 hours before eating food for a great liver cleanse.

1/2 cup fresh organic dandelion
2 cups (or to taste) fresh unsweetened apple juice

Blend for 2 minutes - or until smooth, and serve.

Green Salad

1 bunch dandelion greens
handful of chopped herbs, such as cilantro, parsley, basil, etc
1/2 green apple (or orange, or grapefruit)
2 tbs walnuts (or any nut, really)
Optional: Feta or Goat Cheese

Chop the long stems off the dandelion greens, then chop all greens and wash. Mix with chopped herbs. Slice apples very thin, keeping skins. Make dressing, and just before serving, toss greens and herbs with dressing. Garnish with apples, walnuts, and crumbled cheese.

Dressing choice 1: Sweet
Juice of 1/2 fresh lemon
1-2 tsp grainy mustard
1 tsp honey
1/8 cup extra virgin olive oil

Combine lemon, mustard, and honey in small bowl, adding a dash of salt and pepper. Slowly stream in olive oil while whisking to emulsify - blend thoroughly.

Dressing choice 2: Spicy
1 cup finely sliced fennel
1 green onion, chopped
1 tbsp lemon juice
4 tablespoons extra virgin olive oil
2 teaspoons balsamic vinegar
1 tablespoon apple cider vinegar
2 teaspoons maple syrup
2 tablespoons wasabi powder
1 tablespoon fresh thyme
1/2 teaspoon each: ground fennel seed, ground cumin, ground caraway

1. Toss fennel with green onion, lemon juice, vinegars, maple syrup, and a pinch of salt. Let stand for 10 minutes

2. Mix wasabi powder with 2 Tbsp water and allow to stand 5 minutes

3. Place all ingredients in a blender and blend to smooth, adding water to make the right consistency. Salt and pepper to taste.