Foraging Dandelion Roots and Recipes
- victoria ward
- Feb 8
- 4 min read
Updated: Feb 9
The humble and much maligned Dandelion (Taraxacum officinalis) is a powerhouse of health-giving compounds, found in both roots and leaves. This highly nutritious, gut superfood is perfect for this time of year as the energy contained within the roots is most active and primed for action. Dandelion root is a superb detoxifyer acting on the digestive system with a distinct action to support liver function.
Foraging And Harvesting Dandelion Roots
You may think winter is a strange time to grab your garden fork and head outdoors to dig but for harvesting dandelion roots it is a perfect time. Choose a milder day, frost-free so the ground will be softer for digging and preferably dry, if you're lucky! Take care to choose an uncontaminated area, pollution free and identify your dandelion plants correctly. Finding dandelion plants at this time of year can be a challenge as the leaves may not be showing, but there will be some, even if the leaves are insignificant the root below could be much more substantial.
Select larger plants if you can find them, preferably not too old as the roots will be woody.
Dig down deep, dandelion has a long, deep-reaching tap root (can be 12 inches long).
Winter is when the plant is dormant and storing energy in the roots, inulin will be concentrated as the frostier days sweeten the root and they become energy powerhouses. If you intend to eat the root raw the flavour will be milder in the winter.
Once dug, shake off loose dirt and then take them in for a wash. What happens next is up to you.
Health Benefits of Dandelion Root
Dandelion Root Nutritional Value
Dandelion roots are low in fat but high in fibre, they are rich in vitamins A, B and C. They contain a signficant amount of iron, potassium and calcium. They contain high levels of antioxidants too.
Medicinal Properties of Dandelion Roots
Dandelion Roots are seen as prime 'detoxifyers', they are a bitter digestive tonic and act on the organs of digestion including-
Pancreas
Gall bladder
Bile Duct
Liver
They are used for -
Improving portal (liver) circulation
Reducing gall bladder inflammation, gallstones
Liver disorders, mild jaundice
Mild laxative
Eliminating cholesterol
Digestive tonic
Indigestion
Improving appetite
Gut Health Benefits of Dandelion Roots
To add to the above, Dandelion Roots are full of Inulin, providing prebiotic fibre to feed the microbiota and improve gut health.
Skin Benefits of Dandelion Root
Did you know Dandelion Root Extract is used extensively in cosmetics? It has the following skin benefits-
Nutrient rich and nourishing to skin
Anti-inflammatory and antioxidant, reducing inflammation in skin tissues
Anti-bacterial- anti-acne
Hydrating
Beneficial for mature skin- reducing wrinkles and firming
Detoxifying
Dandelion Root Cosmetic Recipes
Dandelion Root-infused Oil
You can be liberal with the amount of dandelion root you use here, approx enough to 3/4 fill a jar
Quantity of dry or fresh root
Carrier oil of choice
Chop or grate roots
If using dry roots cover with carrier oil and leave to infuse for 4-6 weeks or place on a sunny windowsill for 2-3
Use a gentle, warm infusion in a double boiler or bain maire for fresh root, infuse at least 2 hours on low heat
Strain and add 1-2 drops Vitamin E oil and bottle in clean, sterilised bottle.
Use as a facial oil in a mix with other carrier oils or make a balm with waxes.
Dandelion Root Face Mask
50 ml Dandelion Root Decoction
1/2 tbsp Raw Honey
1/2 tbsp Green Clay Powder
Make a dandelion root decoction (1 tbsp dried or fresh root, simmered for 20 mins in 500ml water, adding more of it gets dry)
Mix with honey and green clay powder
Apply to face and leave to dry
Rinse off after 5-10 mins
This mask would suit any skin type but may have particular adavantages for acne-prone skin.
Medicinal Dandelion Root Recipes
Dandelion Root Bitters
2 tbsps Dandelion root
1 tbsp Marigold Flowers
1/2 tbsp Lemon Peel
1/2 tbsp Grated fresh Ginger
I also added a handful of Hibiscus flowers, orange peel and fresh, grated turmeric root to mine as I had them to hand. The Hibiscus gives a lovely colour.
Fill a jar with herbs and spices, pour over vodka and leave to infuse for 2-4 weeks. Strain into clean bottle and take 10 ml before meals.
For digestive priming and improvement plus gut health benefits
For Dandelion tincture or glycerite, chop or grate fresh or dried roots and pour vodka or glycerine over leaving to steep for 4-6 weeks
Bitters after a few hours infusing, already looking amazing mainly due to the colour of the Hibiscus flowers.
Cooking With Dandelion Roots
Treat Dandelion Roots as you would any other root vegetable, think parsnips, use as soon after harvesting as possible unless drying.
Dandelion Root Coffee
Dried and roasted dandelion roots makes a very healthy coffee substitute, dry the chopped root at a low heat.
Dandelion and Turmeric Latte
Ingredients
One cup of milk of your choice eg cows milk, almond, soya
One tsp of dried, roasted dandelion root
½ tsp of turmeric powder
½ tsp cinnamon powder
Honey to taste
Method
Add all the ingredients to a small pan and gently bring to the boil, simmer 5-10 mins then strain. Whisk until frothy.
Dandelion Root Fries
Cut your Dandelion Roots into thin fry shapes, coat in oil and season (add paprika or cayenne if you want some spice)
Roast for 10 mins or until well cooked and crunchy
Japanese Dishes With Dandelion (Tanpopo)
In Japan Burdock and Dandelion Roots are highly valued for their health benefits and are used medicinally and commonly incorporated into the cusine.
Dandelion (Tanpopo) Kinpira
Chop your Dandelion Root (peeled or unpeeled depending on thickness/woodiness) into rings
Parboil for 5 mins then drain
Stir fry in seasame oil with soy sauce and red pepper flakes until cooked
Tanpopo Tempura
Chop your roots into fry-like pieces
Dip your dandelion root pieces in tempura batter and deep fry until crisp
Serve with a sweet chilli sauce
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