What’s growing in your garden? Focus on Dandelion (Taraxacum officinale)

Conditions Dandelion can benefit

Digestive system

The bitter properties of the roots stimulate digestive secretions making them an excellent remedy for indigestion, constipation, gallstones, hepatitis, and cirrhosis. They’re particularly helpful for sluggish digestion and liver support.

Skin

Thanks to its mild laxative and diuretic properties, dandelion helps the body eliminate toxins, supporting clearer skin. It has traditionally been used for acne, eczema, and rashes. Traditionally dandelion sap has been applied directly to warts to help remove them.

Endocrine system

The stimulation of digestive secretions can also enhance insulin release, supporting blood sugar balance. Dandelion may be helpful for managing diabetes and hypoglycaemia by promoting healthier pancreatic function.

Cardiovascular system

The leaves have natural diuretic effects, making them a useful for managing hypertension and cardiac oedema.

Urinary system

Rich in potassium, dandelion leaves help promote urine production. This makes dandelion useful for supporting kidney health, reducing fluid retention and managing conditions like enuresis and kidney stones.

Musculoskeletal system

The bitter compounds stimulate bile production, aiding in the removal of metabolic waste through the bowels. This gentle detoxifying effect can be beneficial for arthritis, gout, and rheumatism.

Constituents of Dandelion

Part	Main Constituents	Key Benefits
Leaves	Vitamins A, C, K, B-complex, minerals (potassium, calcium, magnesium, iron), flavonoids, carotenoids, sesquiterpene lactones, chlorophyll, polyphenols, fibre (some inulin)	Nutrient dense, supports digestion, detox, liver health and skin
Roots	Inulin (prebiotic fibre), taraxasterol (triterpene), sesquiterpene lactones, phenolic acids (chicoric acid, caffeic acid), vitamins A, C, D, B-complex, minerals (potassium, calcium, magnesium, iron), mucilage	Gut health, liver detoxification, immune system balance, digestive aid
Flowers	Flavonoids (luteolin, apigenin), polyphenols, triterpenes (taraxasterol), sesquiterpene lactones, carotenoids (beta-carotene, lutein), vitamins A, C, E, minerals (potassium, calcium, magnesium), essential fatty acids	Antioxidant, anti-inflammatory, supports detox, skin health, and immune function

How to Use It

• Harvest dandelion leaves from clean, unpolluted areas. Wash them well and dry using a salad spinner or by spreading them on a tea towel.

• Tea: infuse washed leaves and or flowers in hot water.

• Salads: Toss young, tender leaves and petals into salads for a nutritional boost.

• Coffee substitute: Harvest roots to make a dandelion coffee – see recipe below.

• Flowers: dandelion flowers are edible and versatile. Add them to salads, bake into cakes, fry them into fritters, or make dandelion tea and wine. Petals can also be used as colourful, flavourful garnishes.

• Other preparations: dandelions can also be made into tinctures, syrups, oils, creams, and used in steam inhalations.

Fun Fact

Apply dandelion sap to your skin in a pattern. After it dries, you'll have a light brown, temporary tattoo!

Safety

Internal use: avoid ingesting the white sap from the stems, particularly for children, as it can cause nausea, vomiting, diarrhea, and palpitations.

Recipe: Dandelion coffee

Identify: the correct plant to forage, Taraxacum officinale,  by using a plant identifier app or by looking for toothed leaves, a hollow, branchless stem with milky sap and bright yellow flowers.

Harvest: Dig up the roots in late summer to early autumn.

Prepare:

1. Wash, pat dry, and chop the roots into half centimetre slices.

2. Dry thoroughly in a dehydrator, oven on low heat, or a well-ventilated space.

3. Preheat oven to 200°C and roast the dried roots on a tray for 15–30 minutes until brown.

4. Allow roots to cool, then grind finely.

5. Store ground dandelion in an airtight container and label with the date. Use within a year.

   
   

Brew:

1. Add 4 tablespoons of roasted, ground root to a cafetiere.

2. Pour in 4 cups of boiling water and steep for at least 5 minutes.

3. Strain and pour into a mug.

4. Add milk /  cream of choice and / or spices as desired. Enjoy!

Over to You

Forage for dandelion leaves and flowers in spring and summer, and dig up roots in late summer to early autumn. Experiment by adding them to your meals or drinks. Search online for more dandelion recipes and see how many ways you can bring this nutritious ‘weed’ into your kitchen!

I'd love you to share your dandelion recipes in the comments.

Always seek advice from a qualified herbalist if you are considering using dandelion therapeutically, especially for specific health conditions.