Nutritious Sautéed Spinach and Dandelion Greens Recipe for Seniors

Healthy Recipe, Sauteed Spinach and Dandelion Greens

Though often regarded as no more than a pesky yard weed, the leaves of dandelions are not only safe but among the most nutrient-dense edible greens. They’ve been lauded for their wide range of health benefits from lowering blood sugar levels to controlling inflammation and cholesterol. Their sharp, bitter undertones may initially come as a jolt, but by boiling them briefly first before sauteing can remove much of the sting. And pairing them with mild spinach and a few simple complementary flavorings as this Italian-inspired recipe does mellows the flavor further. Be careful of foraging for them yourself in places that might have been treated with chemicals. The good news is you can usually find them in spring at farmers markets and many supermarkets. Serves 4. – Susan Puckett

Ingredients

·      ½ pound dandelion greens, washed

·      1 9-ounce bag spinach leaves

·      1 tablespoon olive oil

·      3 cloves garlic, thinly sliced

·      1 tablespoon lemon juice or apple cider vinegar

·      Salt and black pepper to taste

·      Red pepper flakes or hot sauce to taste (optional)

Instructions

1.     Bring a large pot of water to a boil. Remove from the heat and add the dandelion greens, making sure they are fully submerged. Let stand for 10 minutes.

2.     Drain the greens well in a colander, then wrap them in a clean kitchen towel and squeeze out the excess moisture. Chop the greens into bite size pieces and set aside.

3.     Heat the olive oil in a large skillet over medium heat and add the garlic. Sauté until golden, about 30 seconds, taking care not to burn.

4.     Add the spinach in batches, cooking and stirring until wilted before adding the next batch. Add the dandelion greens and cook, stirring, for 3 to 5 minutes longer.

5.     Stir in the lemon juice or vinegar and season to taste with salt, pepper, and red pepper flakes or hot sauce (if using.)

Why This Recipe is Great for Senior Fitness

• Rich in Nutrients: Dandelion greens and spinach provide essential vitamins A, C, and K, supporting immune health and bone strength.

• Supports Digestion: High fiber content aids in digestion and promotes gut health, which is essential for seniors.

• Heart-Healthy Ingredients: Olive oil and leafy greens contribute to heart health by helping regulate cholesterol and blood pressure.