For some, bright yellow flowering dandelions can be a cheerful sight in springtime, but to others it's just another pesky weed. Unfortunately, more energy is spent trying to eliminate, rather than cultivate, this very nutritious and highly available plant. Get them out of the ground and into your kitchen! With fresh eyes, you might not see them as an eyesore anymore, but a backyard bounty!

Dandelion, Taraxacum officinale, is one of the most ubiquitous ‘weeds’ in the world. It can be eaten cooked or raw. The entire plant is edible, containing nutrients and medicinal compounds in the flowers, leaves and roots.

Blossoms can be collected, mixed with sugar and acid, and made into dandelion wine. The flower in particular has high levels of the antioxidant beta-carotene and other anti-inflammatory antioxidants called polyphenols.

The leaves make for an excellent salad. Although slightly bitter, harvesting the young tender leaves will be a less bitter addition to your salads. You may also wilt them under low heat to reduce bitterness.

They are very nutritious, a good source of Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Potassium and Manganese.

Dried and roasted dandelion root makes a great coffee substitute, especially when mixed with chicory root. An herbal infusion of the root and leaves are often steeped in hot water for tea, but could also be used in soups and stews. The root is a good source of inulin fiber, a type of pre-biotic soluble fiber that supports healthy gut flora. This fiber may be the reason why it is commonly used for constipation.

Dandelion has a long history of use for medicinal purposes. As with other potassium-rich foods, it can act as a diuretic to reduce excess fluids, which may lead to lowered blood pressure. Potassium may also help the kidneys filter out toxins more effectively.

In a 2010 study, rabbits on a high cholesterol diet were given dandelion, and significantly lowered their cholesterol levels. Additionally, mice fed dandelion showed reduced cholesterol and fat in the liver. Researchers hoped that this could lead to reducing obesity-related fatty liver disease.

Chicoric acid and chlorogenic acid are two bioactive compounds found in all parts of the dandelion. In some animal studies, these compounds improved insulin secretion while improving glucose absorption in muscle tissue. Additionally, these compounds limited the digestion of carbohydrates. Dandelion shows promise to help balance blood sugar, but more human studies are needed.

Of course, be mindful of where you harvest to be sure the dandelions have not been sprayed with harmful chemicals, and always wash thoroughly. Taken together, this humble plant is a true powerhouse of nutrition, loaded with potential health benefits, if we only give it a chance!