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Dandelion Greens – A Foraging Treasure!!

Dandelion Greens Kitchen Kneads Ogden, UT Kitchen Supply Store

As spring continues, so do the dandelions. While some work tirelessly to rid their yards of these gems, I have an endless supply of fresh greens. One of my favorite pictures of my daughter is when she was 3 years old and blowing the white fluff from a dandelion and making a wish. I am sure that dandelions can bring memories to you, either wonderful or trying to get all of them out of your yard.

There are a few tricks to using dandelion greens that I want to share with you. But first let’s look at the nutrition of dandelion greens and I guarantee you will be searching for these greens either in your yard or one of your neighbor’s. One cup of dandelion greens is packed with vitamins, minerals, and antioxidants including 112% of daily recommended value of vitamin A and 535% of vitamin K. The greens boost immunity and calm inflammation. Dandelion greens have been shown to have diuretic properties which are helpful in reducing symptoms of liver, gallbladder, and kidney conditions.

Dandelion Greens - A Foraging Treasure!!

My husband sent me a picture of a moose eating grass — or so he thought — outside the bedroom window. As I looked closer, that moose was eating dandelions. He knows what’s good for him.

Dandelion Greens - A Foraging Treasure!!

The tricks to enjoying these greens at their fullest are these:

1. Look for smaller leaves. These will be a bit sweeter. If I am foraging later in the season, I will use the larger leaves but will cut the bottom of the stem off.
2. Dandelion greens will remind you a bit of kale. If eating raw, squeeze a lemon over the leaves. This will help to make the leaves not as bitter. Dandelion greens can be eaten raw or cooked. I would like to share a few recipes that I have found delicious. Besides the recipes that I am sharing you can also just sauté the greens in olive oil and garlic. After cooking them, give them a squeeze of fresh lemon and sea salt and fresh ground pepper. As always, the dandelions aren’t available at Kitchen Kneads, but all of the ingredients that I like to call bare-bones ingredients can be found at Kitchen Kneads.

Dandelion Greens - A Foraging Treasure!!

Dandelion and Cauliflower Soup

• 1 tablespoon extra-virgin olive oil
• 4 cups chopped cauliflower (about 1 medium head)
• 4 green onions, chopped
• 4 garlic cloves, finely chopped
• 5 cups chicken or vegetable broth
• 2 heaping cups chopped or torn dandelion greens (no thick stems, I like to cut the greens with my kitchen shears)
• ½ medium ripe avocado, pitted and diced
• Sea salt and black pepper to taste

Instructions:
1. Heat the olive oil in the bottom of a soup pot.
2. Add the cauliflower and green onions.
3. Cook, stirring occasionally, for 5-7 minutes, until the green onions are soft.
4. Add the garlic. Stir for 1 minute.
5. Add the broth. Bring to a boil, then reduce the heat to medium-low, cover, and simmer for 10-15 minutes, or until the cauliflower is just tender.
6. Remove from heat and stir in the dandelion greens until wilted.
7. Allow the soup to stand, uncovered, for 10 minutes.
8. Stir the avocado into the soup. Use a blender to puree the soup until it is thick and creamy.
9. Serve right away, and don’t forget to make a wish.

Dandelion Greens - A Foraging Treasure!!

I have made 2 different pesto recipes. They are both delicious. I wanted to include both for you to make your choice or like me, have 2 favorites.

Dandelion Leaf Pesto Recipe #1

• 4 cups fresh dandelion greens (young, smaller leaves are preferable and less bitter)
• 3 cloves garlic, chopped
• 1 cup walnuts (or other nuts)
• ¼ cup olive oil
• 3 tablespoons lemon juice
• ½ teaspoon sea salt
• ¼ teaspoon dry mustard powder
• ¼ teaspoon fresh ground pepper
• ¼ – 1/3 cup nutritional yeast

Instructions:
1. Pick fresh dandelions greens. Wash and spin dry.
2. Place dandelions in a food processor
3. Add lemon juice and olive oil.
4. Process in a food processor.
5. Add remaining ingredients and process until smooth consistency.

Dandelion Leaf Pesto Recipe #2

• ½ cup shelled pine nuts
• 3 garlic cloves, minced
• 2 cups chopped fresh dandelion leaves, washed and spun dry
• 2 tablespoons lemon juice
• 1 tablespoon lemon zest
• ½ cup olive oil
• ½ teaspoon sea salt
• 1 teaspoon turmeric powder
• ½ teaspoon freshly ground pepper
• ¼ cup freshly grated parmesan

Instructions:
1. Place all ingredients except the parmesan into the food processor. Process until smooth. If it’s too think, slowly add a bit more olive oil.
2. Add the parmesan and continue to blend until the mixture has a smooth consistency.

Both of these pestos are delicious with crackers and cheese. I like to use the pesto as a spread for a grilled sandwich. I use pesto and mayonnaise on the bread and then cheese and chicken for a delicious grilled sandwich.

Dandelion Greens - A Foraging Treasure!!

Dandelion Green Salad

• Gather a large bowl of fresh dandelion greens, wash, spin dry and chop
• Juice of 1 lemon
• ½ red onion, chopped or diced to preference
• ½ cup chopped walnuts
• ¼ – 1/3 cup feta cheese
• 1 small to medium apple, diced

Instructions:
1. In a large salad bowl, add ingredients in order as stated above.
2. Toss to mix.
3. Make dressing and add to taste.

Dressing

• 3 Tablespoons honey
• 1 cup olive oil
• ½ cup apple cider vinegar

Using a jar, mix together ingredients, shake and pour over finished salad. You may have extra dressing. Use to taste.

I challenge you to try something new this spring and see if foraging is a fun activity for you and the kids. It may surprise you to have this nutritional gem in your yard that you may have thought as a pest.

Filed Under: Dinner/Lunch, Dinner/Lunch|Healthy Eats, Healthy Eats|Sides, Sides

May 14, 2021 by kitchenkneads 1 Comment

Brown Lentil Tacos

Brown Lentil tacos are a great alternative to traditional beef or chicken tacos!

Several years ago, when I first started working at Kitchen Kneads, I was totally excited about whole grains and beans. My husband and I had a goal to eat more healthy.

This is one reason I started to work at Kitchen Kneads: I was excited to learn how to cook with whole grains and beans. So, I set out searching for recipes that used healthier alternatives.

Now, this was before the age of Pinterest (Imagine that!), so I scoured through my many, many cookbooks. (Reading cookbooks was a for real past time of mine.)

Brown Lentil Tacos | A Healthy Vegan Friendly Recipe

In my red checkered Better Homes and Gardens giant three-ring binder cookbook (I’ll bet many of you have one or another version of that one, right?), I found a recipe for tacos that uses lentils instead of ground beef. This intrigued me and put it on the menu for the following week.

It was a hit! Now, at this time it was just me and my husband, so it’s more likely that two adults will like something like this. But what about kids?

Well, I’m pleased to say that since the first time I made these tacos, my husband and I have added three kids to the dinner table and they love them too. They don’t even seem to notice that these lentil tacos don’t have any meat.

So, the next time you put tacos on your dinner menu, try lentils instead of beef or chicken. I chose Brown Lentil Tacos, but any lentil works great!

Why use lentils?

These tacos have a good amount of protein, just like their meaty counterparts. They’re also a great source of fiber. Lentils are easier to digest than meat, which is a plus for your digestive system. On top of all that, they’re much less expensive to make. Lentils cost a fraction of the cost of ground beef.

Brown Lentil Tacos

Ingredients

  • 2 cups lentils, cooked (from 1 cup dry lentils)
  • White onion, finely diced
  • 1 tbsp. olive oil
  • 1–2 garlic cloves, minced
  • 1/4 cup of vegetable broth
  • Corn or Flour Tortillas, for serving
  • Taco toppings: cheese, shredded lettuce, diced tomatoes, sliced jalapenos, homemade guacamole

Spice mix:

  • 1 tablespoon chili powder
  • 1/4 teaspoon each:
    • garlic powder
    • onion powder
    • crushed red pepper flakes
    • dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon paprika
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Instructions

  1. First, in a large frying pan over medium-high heat, sweat the onion in 1 tbsp. oil. Stir frequently, about 4-5 minutes until the onion is translucent. Then, add the garlic and spice mixture and cook for another minute or two, stirring frequently. Remember, you don’t want to burn the spices just crank up the flavor by cooking them.
  2. While you are cooking this, warm the tortillas. You can do this in the oven or microwave. I just place them on the burner behind my frying pan and let them warm up while I cook the filling, this way I don’t have to turn on the oven.
  3. Next, add the lentils and stir to combine. Then, add the vegetable broth and using a potato masher or fork, gently mash the lentils until they start to look like ground meat. Then, cook another few minutes until hot. Note, if the lentils start to dry out, add another tbsp. or two of vegetable broth (can also use salsa here)
  4. Finally, place a heaping spoonful or two into the taco shell and add your fillings. The filling will make about 8 tacos, depending on how stuffed you like them!

Notes

I’ve tweaked the original recipe to best fit my family’s tastes and you can do the same if you’d like. For example, if you don’t want them quite as spicy, add a little less crushed red peppers. If you want a stronger Mexican flavor, add a little more cumin.

Brown Lentil Tacos | A Healthy Vegan Friendly Recipe

Filed Under: Dinner/Lunch|Healthy Eats Tagged With: Lentils, Tacos

May 10, 2017 by Dawn Mikesell Leave a Comment

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Kitchen Kneads Ogden, UT Kitchen Supply Store
Kitchen Kneads is your one stop shop for quality grains, flour, kitchen appliances and other ingredients. We are Utah’s premiere baking and cooking resource! Questions? 888-881-9957 [email protected]
Kitchen Kneads Ogden, UT Kitchen Supply Store

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