Optimal Health Kitchen: Garlic Sautéed Dandelion Greens with Toasted Nuts & Lemon

Adding nuts to dandelion greens provides a delightful crunch and boosts the dish with healthy fats and protein. This version incorporates toasted almonds (or your nut of choice) for a rich, nutty contrast to the slightly bitter greens.

SERVES 4

Ingredients:

• 1 bunch fresh dandelion greens (about 4-5 cups), washed and chopped

• 2 tbsp extra virgin olive oil

• 3 cloves garlic, minced

• ½ tsp sea salt (or to taste)

• ¼ tsp red pepper flakes (optional for heat)

• Juice of ½ lemon

• ¼ cup chopped nuts (toasted almonds, walnuts, or pine nuts)

• 1 tbsp apple cider vinegar or balsamic vinegar (optional)

• 1 tbsp nutritional yeast (optional for umami)

Instructions:

1.   Toast the Nuts

• Heat a dry skillet over medium heat.

• Add chopped nuts and toast for 2-3 minutes, stirring frequently, until fragrant and golden.

• Remove from heat and set aside.

  
  

2.   Blanch the Greens (optional for less bitterness)

• Bring a pot of salted water to a boil.

• Add dandelion greens and blanch for 1-2 minutes.

• Drain and transfer to an ice bath, then drain again and gently squeeze out excess water.

  
  

3.   Sauté the Greens

• In the same skillet used for nuts, heat olive oil over medium heat.

• Add garlic and red pepper flakes, sautéing until fragrant (about 30 seconds).

• Add the dandelion greens and stir well.

• Cook for 3-5 minutes, stirring occasionally, until tender.

  
  

4.   Finish with Lemon & Nuts

• Remove from heat and drizzle with fresh lemon juice and apple cider or balsamic vinegar.

• Sprinkle toasted nuts over the greens.

• Toss to combine and adjust seasoning with salt as needed.

Serving Suggestions:

• Serve as a side dish with grilled salmon, tofu, or roasted vegetables.

• Toss into a warm grain bowl with quinoa, chickpeas, and roasted squash.

• Use as a filling for omelets or savory crepes.

Photo courtesy of: https://mortadellahead.com/sauteed-dandelion-greens-roman-cicoria-recipe/