nutrition label

NUTRITION

Part of making the best of climate change is thinking about how to make the best-tasting foods we can with the ingredients available to us in the changing environment. Let's have a conversation about sustainable food systems and how to have a relationship with our regional biomes; what does your community offer up to eat?

We often think of worthwhile food as difficult to procure (expensive, inaccessible, takes a lot of time and effort) and food that is fast & easy as nutritionally worthless (eg. microwave dinners).

Dandelions are growing nearby, easy to pick, and are quite healthy for you! They’re rich in antioxidants, minerals (iron, potassium, zinc) and vitamins (A, B, C, D, K).

High in Vitamin A: antioxidant, protects against infection and cancer
High in Vitamin C: iron absorption, aids red blood cell production, antioxidant
High in Vitamin K: calcium absorption, bone health
Liver cleanser, detox, diuretic (increasing the amount of urine your body makes)
Promotes healthy digestion

You can use any part of the dandelion, from root to petal, to make a tincture, salve, or meal.

If you are interested in learning more about the health benefits of dandelions, check out the resources on our page Dandelion Research, Resources & Promising Rumors.



RECIPES

Below are recipes from events produced in collaboration with local chefs, as part of Making the Best of It. If you are interested in making these, dandelions are easily found in your community.

To learn more about urban foraging, visit the resources on our page
Dandelion Research, Resources & Promising Rumors.

NOTE: Never forage goods from an area that has been sprayed with pesticides.
Only forage in spaces free of contaminants, and if you have any doubt about
identification or safety: Don’t eat it!
NOTE: When you forage, consider other species' needs. Do not take it all! Consider what birds, insects might need to sustain themselves.

Pickled Dandelion Root
(Jim and Valentine)

Rinse, briefly soak, then thoroughly scrub the dandelion roots, trimming off all remaining pieces of stem and plant on the tops, and any bruised sections.

Submerge the dandelion roots in a salt and water brine, with a proportion of 1 Tablespoon salt to each cup water. Weigh down the top of the dandelions with a clean glass (or equivalent) weight, so that the brine covers all of the roots and rootlets.

Allow to sit at room temperature for at least 24 days.

You may wish to cut the woodier roots crosswise when serving.


 

Dandelion Power Bars
(Kristi Varner, Gigi’s Cafe)

¼ cup coconut oil (or butter)
½ cup Beez Kneez dandelion honey
½ tsp vanilla
⅓ cup roasted dandelion root, ground to the consistency of coffee grinds
2 cups rolled oats
⅓ cup slivered almonds
½ tsp cinnamon
½ tsp cardamom
Zest of 2 oranges
¼ cup of dandelion petals
½  tsp salt
⅓ cup shredded coconut
½ cup dried cranberries

Combine coconut oil or butter with honey in a small saucepan. Melt over a low temperature. Remove from heat and add the vanilla. Grind the dried dandelion roots into a reasonably fine powder (coffee grinders work nicely for this) and add to the honey mixture.

Mix the oats and rest of ingredients together with honey mixture press in a half sheet pan with parchment paper. Press down firmly.
Cook for 20 minutes at 350⁰, or until sides are beginning to brown slightly. Allow to cool in the pan before slicing.


 

Dandelion Kimchee Griddle Cake
(Kristi Varner, Gigi’s Cafe)

For the Kimchee
1 pound dandelion greens
2 teaspoons kosher salt
1 teaspoon sugar
2 tablespoons kochukaru (finely crushed Korean chili powder)
**(optional)1 tablespoon gochujang (Korean hot pepper paste)
10 ramps, or green onions with leaves, washed and finely chopped
1 carrot, chopped into matchsticks
2 tablespoons ginger, finely chopped
1 tablespoon fish sauce
2 Tablespoons rice flour (it gets the fermentation ball rolling)
2 to 4 cloves of garlic, finely chopped

Gather a pound of dandelion greens and flowers too! Wash the greens well and chop them up roughly. Toss them with the kosher salt in a bowl, massage the salt into the leaves, and leave to sit overnight covered lightly with plastic wrap
Rinse the greens and drain. A little bit of liquid remaining is ok because when you pack your kimchi in the jar you want liquid to cover.
Mix the rest of your ingredients in a bowl and pack down in a jar and push down so that the greens are all submerged under the liquid paste. Let them ferment on the counter for 24 hours, and then refrigerate. You can eat them in a couple days or a couple of weeks as they will continue to slowly ferment in the refrigerator.

And… if you want to add them to a delicious griddle cake…

Korean griddle cake :

4 teaspoons vegetable oil
4 large eggs  
1 cup all-purpose flour or rice flour
1 teaspoon salt
1 cup ice water
1 cup dandelion kimchee, drained

Whisk eggs just until frothy. Add flour and salt and whisk to combine. Add kimchee and stir to blend. Add ice water and mix again to blend.  Pour ladle full into hot, slightly oiled skillet. Allow to sit until browned and crispy on bottom, about 2 minutes. Flip pancake and cook another 2 minutes. Place on a serving plate and keep warm (or set aside to serve at room temperature). Repeat with remaining batter. Serve with the dipping sauce below

Dipping Sauce:
3 tablespoons rice wine vinegar
3 tablespoons soy sauce or tamari
1 ½ teaspoons honey, optional
Pinch of hot red pepper flakes
1 Tablespoon sesame oil

 

CONTENTS:

• Welcome!
Come Make the Best of It


• About Making the Best of It

• Project Documentation

• Loss, Danger, Joy:
Questions for Climate Chaos


• Recipes & Nutrition

• Dandelion Research,
Rumors & Resources


• Participate!

• Thanks & Credits