Dandelion greens-nested eggs

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  • 1 small young leek finely chopped (white and tender green parts) 
  • 3 cups young dandelion greens chopped (tough, fibrous stalks discarded if any)
  • 1 cups baby spinach leaves
  • 2 medium free-range, organic eggs
  • 1 tbsp unsalted grass-fed butter, ghee or avocado oil  
  • Salt and pepper to taste
  • Optional – 2 tbsp crumbled feta cheese

Video de la receta


  1. Use a medium size saucepan to boil water. Add the baby spinach and blanch for 1-2 min. Drain the spinach with a small handheld strainer or equivalent and set aside to continue draining. Using the same water, add now the chopped dandelion greens and proceed as above. With a cloth or paper towel press out and drain as much water off the greens as possible. 
  2. Melt the butter in an 8-inch cast iron pan and saut[e the leeks until soft and tender. Add the spinach and dandelion greens in small batches, mixing with the leeks and cooking slightly. Continue doing this until you have added all the greens. Season with salt and pepper to taste. 
  3. Crack the eggs on top of the greens nest, and help the eggs set by poking small holes through the greens so the heat can more easily reach the egg whites. After about 5 min of cooking add the crumbled feta cheese and continue cooking, uncovered, until the eggs are set. Cook covered if you like your egg yolks lightly cooked, or uncovered if you like your yolks runny. 
  4. Serve immediately with a few slices of avocado.

NOTE: Alternatively, the eggs can be cooked in the oven. If you choose to use this cooking method, preheat the oven to 375 ℉, place pan in the middle rack after cracking the eggs and cook for 5 min. Take the pan out of the oven, add the cheese, if using, and place back inside the oven for another 5 min or until the eggs are set.

what are the benefits of this dish?

Dandelion has been used for centuries for its medicicinal properties. Evidence of it use and properties is reflected in its name, Taraxacum officinale, which is derived from the Greek words   “taraxis” which means inflammation, and “akeomai” for curative. (1)

Since the 10th century it has been used to treat liver-related ailments — it’s very distinctive bitter taste is indicative of its choleretic and cholagogic properties, which means that dandelion can activate production and facilitate release of bile. (1, 2)

Bile is made and released by the liver and stored in the gallbladder. It is very important for digestion as it can break down fats for better absorption and assimilation. Bile also optimizes digestive enzyme function, helps with the elimination of toxins and other waste material, and prevents colonization of pathogenic bacteria in the colon. 

Dandelion also has diuretic, anti-inflammatory and anticancer properties, works as a laxative and is helpful for blood glucose control. (3, 4)

Dandelion leaves can be eaten raw or cooked; it is an excellent source of vitamins C and K1, as well as of important minerals such as iron, calcium, magnesium and potassium. (5)

It is rich in antioxidants such as beta-carotene which protects us from damage by the highly reactive free radicals, which have been linked to aging, cancer, atherosclerosis, and neurodegenerative conditions such as Alzheimer’s disease. (4, 5)

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