QUICK AND HEALTHY DANDELION PESTO RECIPE

Dandelion Pesto Recipe
Image courtesy of Autoimmunewellness.com

Wild plants like dandelion greens have more antioxidants and nutrients than traditionally cultivated varieties, as they produce more phytonutrients defending themselves from their environment. This means they have more nutrition for us.

Dandelion greens have excellent nutritional value.

Dandelion is cholesterol-free and fat-free, it’s high in protein and fiber. The following nutrition information is provided by the USDA for 1 cup (55g) of raw dandelion greens;

  • Calories: 25
  • Fat: 0.4g
  • Sodium: 42mg
  • Carbohydrates: 5.1g
  • Fiber: 1.9g
  • Sugars: 0.4g
  • Protein: 1.5g

Carbs: Fresh dandelion greens provide just 5 grams of carbohydrate per cup with about 2 grams coming from fiber. They’re naturally very low in sugar.

Fats: Dandelion greens are not a significant source of fat on their own, but fat may be added during preparation.

Protein: A cup of fresh dandelion greens has 1.5 grams of protein. Like most plants, dandelion greens don’t provide all of the body’s essential amino acids, so it’s important to consume a variety of protein foods to meet your dietary needs.

Vitamins and Minerals: Dandelion greens are high in vitamins A, C, and K and also provide the mineral calcium. They also provide some potassium, iron, folate, and magnesium.

Besides, Dandelion also has the following health benefits;

Helps Protect Vision

A cup of raw dandelion greens provides 279 micrograms of retinoid activity equivalents (RAE); the recommended dietary allowance is 700 to 900 micrograms for most adults. Dandelion greens can help reach this general requirement, but it’s worth noting the special forms of vitamin A also present: lutein and zeaxanthin. Because lutein and zeaxanthin accumulate in the retina, they are particularly beneficial in preventing age-related macular degeneration.

Helps Regulate Blood Sugar

Dandelion roots have several bioactive compounds that work collectively against type 2 diabetes symptoms. For instance, dandelions are rich in inulin, a type of fiber that’s been shown to stabilize blood sugar levels. They also contain chlorogenic acid which impacts both the secretion of and sensitivity to insulin. Furthermore, the antioxidant and anti-inflammatory properties of dandelion may protect against long-term complications of type 2 diabetes (like heart disease).

Promotes Wound Healing

The vitamin C and vitamin K in dandelion greens both come in handy in the event of an injury. Vitamin K promotes blood clotting to prevent excessive loss of blood. Vitamin C is a precursor to collagen, which helps the body rebuild skin for wound repair.Vitamin C is also a powerful antioxidant that supports the immune system.

May Improve Heart Health

In studies on rabbits, dandelion is effective at reducing triglycerides and LDL (bad cholesterol) while raising HDL (good cholesterol levels).6 Although more human studies are needed to prove cause and effect, the nutrients in dandelion greens are promising for human heart health.

Let’s see how can you absorb this incredible nutrition well to reap these benefits.

Here is a super healthy Dandelion pesto recipe that also takes care of your taste palette.

Recipe

Keep these ingredients handy 

  • 1 large bunch of dandelion greens
  • 1 handful cilantro or mint leaves
  • ½ cup olive oil (with an extra ¼ cup optional)
  • 3 cloves garlic, peeled
  • ½ teaspoon sea salt
  • ½ lemon, juiced 

Cooking instructions 

  1. Wash the dandelion greens in a colander, removing any leaves or stems that are expired or wilted.
  2. Place in a food processor with the herbs, olive oil, garlic, sea salt, and lemon. Process until desired consistency is reached, adding additional olive oil if the mixture is too thick.
  3. Use stirred into soups, eaten on plantain crackers, or mixed with stir-fried vegetables.

There! Serve it with any meal of your liking and add a pinch of health to your diet.

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Thank you to Autoimmunewellness.com for this wonderful healthy immune boosting recipe.

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