Monday, March 17, 2014

Spring Dandelion Smoothie

Yes, dandelions might be a weed, but I love to include it in a fresh green smoothie.  Give this dandelion recipe a whirl—it’s delicious.  As an added bonus, dandelions are not just edible and tasty, they are also nutritious.  Freshly harvested dandelion is full of “vitamins A, B, C, and D, as well as minerals such as iron, potassium, and zinc” (University of Maryland Medical Center).

Dandelion Smoothie 5

Many people regard dandelions as a stubborn weed that grows everywhere and this might be why dandelions are not necessarily appealing as food.  I always enjoy seeing the golden yellow flowers and I still like picking them to weave flower crowns.  I also remember enjoying this dandelion smoothie since I was a little girl because my grandmother always likes to prepare it for a few days in early spring as a detox cleanse.  When I was younger, I wasn’t much interested in the drink's health benefits, but I sure loved it’s unusual and refreshing flavor.  It was a treat!  And while I now often seek the benefits of this drink, slurping this yummy smoothie through a straw still is a treat. 

While this smoothie may seem like a milkshake, the fresh dandelions give the mix a beautiful green color and a bit of tang and bite.  I prefer to pick wild baby dandelions because they are fresher, softer and sweeter then the ones from the store.  If you decide to pick your own dandelion leaves, just make sure they are grown in good soil and not sprayed.  Dandelions are edible throughout the season, but for best results, harvest in early spring when the plant’s leaves are still young and tender, before the stem turns reddish and before they’ve flowered.  Also, freshly picked dandelions do not store well, so it’s best to use them immediately.  Immediate consumption will also insure that the vitamins and minerals in the leaves won’t decrease with time and you can gain all their nutritional benefits.

Dandelion Smoothie 1

Dandelion Smoothie 2

Dandelion Smoothie 3

Dandelion Smoothie 4

  • 1 small bunch of baby Dandelion Greens
  • 2 large Oranges;  juiced
  • 2 Tbsp. Vegan Sour-Cream 
This recipe makes one 16oz serving and it can be adapted to suit your own taste.  Please feel free to add additional greens like nettle and garden sorrel or you can sweeten the drink by adding raw organic honey.

  1. Wash and clean dandelion leaves.
  2. Before juicing, I like to firmly press and roll the whole fruit on my cutting board, which makes it then easier to juice the oranges.
  3. Juice the oranges.
  4. For best result, first combine the dandelion and sour-cream into a blender and then slowly add the orange juice until the whole mixture is smooth and frothy.
  5. Transfer into tall glasses and enjoy.
Have you tried dandelion greens?  If so, what is your favorite way to use them and do you like to buy or gather them?  Let me know in the comments!

        Nina & Spencer


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Source for the specific nutritional information: Dandelion | University of Maryland Medical Center


  1. thanks for this recipe. as someone who doesn't eat veggies everyday, green smoothie is a perfect option for me.


  2. have to admit--i've never tried this before! sounds so interesting

    1. Thank you Elle for stopping by and leaving me featback! Hope you get a change to try this dandelion smoothie sometime :)

  3. Thank you so much Michèle for leaving me such a nice comment (and a link to your website)! You are so cute and your blog looks fab! Hope you get a chance to try out the recipe.