Healthy recipes by Cal Reiet – Wild Dandelion Salad

In many areas of the Mediterranean, dandelion grows as a wild herb and it can be gathered from the fields, even from some gardens. Both the green leaves and the flower tops, have been in use in cooking since ancient times.

Fresh dandelion greens carry 10,161 IU of vitamin-A per 100 g (about 338% of daily recommended intake), one of the highest source of vitamin-A among culinary herbs. Vitamin-A is an essential fat-soluble vitamin and antioxidant, required for maintaining healthy mucosa and skin. The herb is an ideal source of minerals like potassium, calcium, manganese, iron, and magnesium.

It is also rich in many vital vitamins including folic acid, riboflavin, pyridoxine, niacin, vitamin-E and vitamin-C that are essential for optimum health. Vitamin-C is a powerful natural antioxidant. Dandelion greens provide 58% of daily recommended levels of vitamin-C. Dandelion is probably the richest herbal sources of vitamin-K; provides about 650% of DRI. Vitamin-K has a potential role in bone strengthening by promoting osteoblastic activity in the bones. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in the brain.

The wild dandelion salad combines all the benefits of this herb with those of the kale, lemon juice and nutritional yeast. It’s a basic detox recipe, perfect to enjoy during spring.

Ingredients (1 serving)

2 tender leaves of kale
1 handful of dandelion leaves
3 spinach leaves
Peas sprouts
Radish sprouts
1 tablespoon of extra virgin olive oil
½ lemon
2 tablespoons nutritional yeast


Mix the nutritional yeast with the olive oil and 2 tablespoons of lemon juice. Set aside.
Wash and dry all the greens. Remove the kale stems and cut all the greens in big pieces.

Put in a bowl and mix well with the nutritional yeast dressing. Add the radish & the peas sprouts on the side, decorate with the lemon peel and the rosemary flowers.
Place the mind leaves around the bowl and enjoy!