Dandelion Greens, Not Just Another Annoying Weed in Your Yard

What if there was a new drug that could cure liver disease, dissolve kidney and gall stones, aid digestion and weight loss, act as a diuretic, eliminate acne, relieve constipation, lower blood pressure and cholesterol…

Dandelion Greens, The Amazing Natural Medicine

Often overlooked as an annoyance in your yard, dandelion greens contain an amazing array of dazzling benefits.
What if you read in the news that medical science just discovered a new drug that could prevent or cure liver disease–including hepatitis, purify your blood, dissolve kidney and gall stones, help digestion, aid in weight loss, act as a diuretic, eliminate acne, relieve constipation and diarrhea, lower high blood pressure, prevent or cure anemia, lower cholesterol, reduce acid reflux, prevent various types of cancers, and prevent or control diabetes?

What if it had no harmful side effects?

All of these benefits are packaged in one plant—the dandelion.
The dandelion is one of nature’s top healing plant foods.

Dandelion has been used for hundreds of years in China, Europe, and the Americas to treat hepatitis, kidney, and liver disorders. And it’s often used as a natural treatment for hepatitis C, anemia, and general liver detoxification.

Rich in beta carotene (plant-based source of vitamin A), fiber, potassium, iron, calcium, cobalt, copper, boron, molybdenum, magnesium, phosphorus, B vitamins, vitamin D, and a good source of protein as well—this plant is as super-powered as you can get!
•    Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.

•    Potassium rich foods, balanced with magnesium, help keep blood pressure down and reduce risk of strokes.

•    Fiber helps stabilize blood sugar, lowers cholesterol, reduces cancer and heart disease, and assists in weight loss.

•    Calcium, boron and phosphorus and magnesium work together to build strong bones and can lower blood pressure.

•    B vitamins help reduce stress, aid the nervous system and give you energy.
Dandelion’s strong diuretic properties help to lower blood pressure, and remove excess fluids from the body by increasing urine output, helping to flush toxins from the body.

Dandelion is excellent for reducing edema, bloating, and water retention. Dandelion diuretic is actually as effective as the potent diuretic drugs, Furosemide and Lasix, used for congestive heart failure and cirrhosis of the liver, with none of the serious side effects.

Dandelion roots contain inulin and levulin, substances that may help balance blood sugar, making it helpful in treating diabetes. Inulin, a soluble fiber, also helps digestion by feeding the healthy bacteria in the intestines, where it increases nutrient absorption as well.

Dandelion has had a long history of being effective for helping with weight loss.
In controlled tests on laboratory mice, a loss of up to 30% of body weight in 30 days was possible when the animals were fed dandelion extract with their food.

The bitter substance in dandelion (taraxacin) stimulates effective digestion.
The bitter taste actually promotes the secretion of bile from the liver and gallbladder, as well as hydrochloric acid from the stomach.

Choline is another ingredient of dandelion that is a liver stimulant.

Our livers work very hard to filter the toxins that we come into contact with on a daily basis, and need help removing some of these modern day poisons from our body. Rough skin and acne, constipation, gas and bloating, frequent headaches, and PMS are all possible indications of an overburdened liver.

Dandelion is high in Linoleic and Linolenic Acid–essential fatty acids (omega 3 and omega 6) required by the body. These fatty acids can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent unhealthy blood clots.

Both dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol.

On top of all that, dandelion contains multiple anti-diarrheal and antibacterial properties.

Dandelion greens are high in oxalate, a naturally occurring anti-nutrient found in some fruits and vegetables that binds up minerals preventing their full absorption and can contribute to kidney stones, gallstones, and gout in susceptible people. 

But luckily, oxalate can be easy to mitigate by simple and light cooking as in the recipe below. 

If you pick wild dandelions, rather than purchasing them at the market, you can take advantage of the flower and roots, which also offer health benefits. But be sure to pick dandelions from areas that are safe from lawn pesticides, car exhaust and passing dogs, however.

The dandelion greens that you buy in the market are usually more mild tasting and less bitter than straight from your yard. You can add them to salads, soups, or stir-fries.

The following is one of my favorite recipes for you to try from my friend, Jenny at Nourished Kitchen :

Wilted Dandelion Greens
1 Tbsp whole mustard seed
1 Tbsp grass fed butter
4 ounces nitrite-free bacon, chopped
1 small shallot, peeled and coarsely chopped
1 pound young dandelion greens, rinsed well and coarsely chopped
2 teaspoons red wine or apple cider vinegar

Place a cast iron or stainless steel skillet over a high flame and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes.  Transfer mustard seeds to bowl or dish to cool while you prepare the remaining ingredients.

Reduce the heat to medium and spoon butter into the skillet, allowing it to melt until it begins to froth.  Add chopped bacon to the butter and fry it until crisped and its fat rendered. Transfer the bacon to the dish holding your toasted mustard seed.

Toss chopped shallot into the rendered bacon fat and fry until fragrant and softened, about three minutes.

Stir in dandelion greens into the chopped shallot and bacon fat, and immediately turn off the heat as the greens will wilt in the skillet’s residual heat.

Pour in vinegar and continue stirring the greens until wilted to your liking.  Transfer to a serving dish and dress with toasted mustard seed and crisped bacon.

Serves 4, Prep time: under 10 minutes

Enjoy dandelion’s massive health benefits!

Till next time, stay healthy and lean!




Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree innursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.



Why the Heck Would Foundry Want This Racing Chick Riding a Foundry Bike?

The Foundry Cycles Tradesperson contest is over and Foundry has awarded me one of their awesome bikes!! Soon a beautiful Auger will be here, and I can’t wait to start riding it and sharing it’s awesomeness with everyone. I will be writing and posting more about the Auger here, please stay tuned! The Auger Adventure is just starting!!

Why would Foundry want me riding their bike?

Who would have thought that mother of three teenagers would end up not only riding, but racing—and winning, and beating 20, 30, and 40 year olds—on a road bike, Cyclocross bike, and a mountain bike in the short span of 3 years?


Buying a nice road bike to get out, have fun, and meet cool people after a divorce is what inspired me to start riding, and frankly, I was really bored with working out at the local gym.

Being the competitive athlete at heart that I knew I was, I decided to try my hand at racing.  


In my first year…  

…as a Cat 4, I dabbled at racing, trying some road races, a few crits here and there, and–I did pretty dang well.

So the next year, I decided to get serious about racing, and started winning some bigger cat 3/4 races.

        Indiana State Crit Championship, 2010. I won that one. 🙂

2010 St. Louis Gateway Cup Series, Giro Della Montagne. Last lap. (I’m on far right)

The Gateway Cup race series in St. Louis was a big deal…

2010 St. Louis Gateway Cup Series, Second place Omnium cat 3/4 . Women from 12 or more states across the US competed in this series.

On to Cat 3 as a road racer for me…

Based on my road racing success, I decided to try my hand at a few cyclocross races.

Well, cyclocross is a whole different animal to a sprinter like me, and certainly not easy for someone who likes short, intense, fast races.

It hurt, it was grueling, and for some strange reason, I liked it and I had a lot of fun.

I loved the exhilaration of finishing a race and knowing I had gone as hard as I possibly could.

And yes, I felt like puking sometimes, but then doesn’t everyone?

I knew I’d be back next season for more of this…

I enlisted the help of one of the country’s top-ranked female pro cyclists to coach and train me and I got a little more focused on training, racing and hitting the podium a time or two, or three or four.

And… I did.

St. Louis Gateway Cup Series, Giro Della Montagne, 2011–me in front on the last lap–and that’s the finish line.

I finished up a successful crit racing season with a sprint down a long straightaway to win one of the the Midwest region’s biggest races– something I had been working on, visualizing, and planning on all season.

Rolling across the finish line…what a great feeling!

A sweet victory for sure!  I beat the reigning Jr. National Crit and Road Racing champion, along with some very tough women from 10 or 12 states. 

We even got a podium guy to present the awards.

Not bad for an old chick, eh?   🙂

Cyclocross last season as a cat 3 racing in the ‘opens’ went very well, coming off a successful road racing season.

I learned how to suffer, how to race against some really tough ladies, and how to do well. 

I learned how to sprint for the hole shot…

Yeah, I got that one!

I also learned to maneuver through the tricky turns…


hilly, off camber trails…

Me, on left.

and sprint like crazy for the finish line.

Dust, heat, rain, cold, snow, sleet, mud–no matter what the weather, I loved it!

And, oh yeah, did I mention, I have FUN!!???

Halloween CX, 2011

The annual top secret, team Seagal, CX-mas ‘non race’, December, 2011. I won. 🙂

I love those gnarly, technical trails and the maneuvering it takes to stay on the bike and navigate a tricky course. And mud–what can I say about mud? 

I love the challenge of trying to stay upright and pedal through the mud, when everyone else is slipping and sliding all around me.

But then I race mountain bikes and do pretty well, so it seems natural to me.

My goal this year is to KILL IT in Cyclocross and I am training to peak at just the right time so I can race in the National CX Championships and the World CX Championships as well.

Not just to race, but to stand on the podium!

But if I am going ‘up’ my game, I need to upgrade my CX bike. Most definitely!  My old bike isn’t bad but it’s time for a major upgrade to top of the line, carbon fiber, better components, and disc brakes.    

The Foundry Auger is the bike that I’ve been looking for! With that incredibly badass, understated design, plus SRAM components, a light, stiff, responsive carbon fiber frame and a state-of-the-art disc braking system, there is nothing better. This is the bike for me–and the bike that I will ride to the podium in CX races this year.

Who am I and why would anyone pay attention to me?

Well, I am the author of two very successful online (and soon to be available on Amazon Kindle) books on diet and nutrition, with a successful website/blog and following. I write, research and study about diet, fitness, health and nutrition. My first book has already sold about 100,000 copies worldwide.

When I started winning races, people started paying attention to what I was eating, how I was training, what I was riding, etc.

And, by the way, my bike racing team is sponsored by Momentum Bicycles, a proud Foundry bike dealer.

I will happily talk up my awesome Foundry CX bike, the cutting edge design, its badass speed, and amazing disc brakes, and I will ride it proudly!

My Foundry bike will get it’s own tab on my website www.simplesmartnutrition.com, where I will be blogging about my racing, my bike and my training. I know I would love showing off my Auger, blogging about, talking about it, and riding it like crazy!

(Btw, did I mention I have over 1,000 ‘friends’ on Facebook–many who are cycling fanatics themselves–who follow my posts?)

I think my new Foundry Auger and I will look very good crossing finish lines in first place, don’t you?  I am already in love with it…


“I’ve been working with Cat for over 2 years and she continues to be one of the most motivated athletes I coach. Cat desires improvement each year and won’t settle for anything less.

This past CX season, I was very impressed with her CX success each race. She has worked hard to dial in her bike handling skills and it has paid off. She made dramatic improvement and wants to do even better this year.

With her sights set on National and World Championships, this is the perfect carrot she needs to raise her game up to another level. Lastly, Cat is a good person. She is friendly, thoughtful, and great to work with.

-Coach, Alison Powers, ALP Cycles Coaching, NOW-Novartis Cycling Team

“I can’t think of anyone who would represent Foundry Cycles better than Cat Ebeling.  Cat has raced for Momentum for the past three years and is one of the few riders I know that excels in road, mountain and cross racing. 

No matter what the conditions or venue Cat always represents us well and with enthusiasm.  She’s always pushing everyone who rides with her to aim for a higher level and no matter whether she wins, which she often does, or just finishes with the pack she does it with class and humility. 

Those are the traits that make Cat the perfect choice to race the Auger and proudly represent Foundry and Momentum Cycles.”

-Steven Maas, Momentum Racing & Momentum Cycles, St. Peters, MO

“I have been a teammate of Cat’s since the fall of 2011. She has been such an inspiration to me. Cat welcomed me to the team and has been great about giving advice and even working with me on new skills.

Being new to racing, I could not ask for a better teammate. Her bike handling skills during the CX season were amazing! She puts forth 100% effort in everything that she does and would be a great spokesperson for Foundry. I don’t know anyone else who is as friendly and willing to help as Cat is. She truly is role model for women and men alike.

-K.P., Momentum Racing Teammate

“Cat is an inspiration on the bike, she trains hard, races hard and welcomes all with her Joie de Vivre. She has quite a big fan club and we all watch what she does–with interest!” 

-L.V.N., One of her biggest fans                                  


Essential Steps For ‘Gluten Free-dom’

Ok, so you found out you are sensitive to gluten. Now what? It can seem like an overwhelming task to figure out what to eat, what not to eat, how to make meals, snacks, etc.

Don’t be upset–there is still a way to enjoy many of your favorite foods! I’m here to help walk you through the maze of gluten free.

I have had problems with wheat and gluten for about 25 years. Going wheat and gluten free was not near as easy back then and the easy to find substitutes that are available now, did not exist 10-20 years ago.

Over the years I found easy ways to cook without gluten, and how to avoid it when going out to eat, so I am here to help you find ways to enjoy most all of your favorite foods without feeling deprived.

First of all, let me point out that gluten sensitivity and celiac disease are all one and the same. While some doctors may distinguish between the two, both are essentially the same disease, just a difference in the severity of the reaction.

And it’s important to know, gluten sensitivity is inherited, so if someone in your family has it, the chances of someone else having some degree of gluten problem is about 1 out of 4. And sometimes it takes time to develop noticeable symptoms. Many people don’t realize they have problems with gluten until they are adults, or even middle-aged or beyond. Often it’s easier and healthier for everyone in the family to adopt the gluten-free lifestyle, rather than having the tempting off-limits foods around the house, making it hard for the gluten sensitive person to avoid.

Ok, so first of all, how the heck do ya’ cook gluten free?

Well, you CAN make most of your favorite recipes. The easiest solution that I have found is Brown rice flour, which you can substitute for most everything. Rice flour does not have the gluey-ness that regular wheat flour has, so some things may tend to crumble more easily (like cookies) but it does work. I use brown rice flour for everything from breading and coating meat, thickening sauces and gravies, to pancakes, waffles, cakes, cookies, muffins and more. Often nobody can even tell the difference between the brown rice flour and regular flour.

There are plenty of different gluten free baking mixes out there, but I generally prefer not to use them. Many of them use a lot of refined tapioca starch, corn starch and other refined starchy additives, so really you are just trading in one bad food for another. Check out your favorite health food store, Whole Foods, your local grocery store or online for flour, baking mixes and prepared foods.

There are many other flours out there worth experimenting with–one of the newest is coconut flour. This has a much heavier texture than rice flour but it is low glycemic, lower in carbs and can be mixed with rice flour for extra fiber. I have used coconut flour in several recipes with great results. Generally you need to use a ratio of about 1 part coconut flour to about 4 parts rice flour. And coconut flour requires you add a little bit more liquid as it tends to absorb liquids more readily.

Sometimes cooking your own favorite recipes may take a little bit of ‘tweaking’ to get them perfectly right, but I have found I can eat most all of my favorite goodies that I once ate with a little bit of experimenting.

So, where to start…

-Learn to read and recognize ingredients that contain gluten. Many prepared sauces, gravies, soups, and other foods will contain wheat, wheat flour, barley, barley malt, or modified food starch (usually ‘iffy’ since you can never be of the food source).

-Shop the gluten-free section of your food aisles carefully. Many of the gluten free substitutes may taste good but they are of little value as food, since the ingredients may be highly refined grains and starches.

-Learn to make your own gluten free food. Obviously the safest place for gluten free foods is in your own kitchen, since you have control over both the ingredients and the method of preparation.

-Move towards eating WHOLE foods with one ingredient. There is no mistaking the ingredients in an apple, a handful of raw nuts, a slice of cheese, or a fresh, healthy salad. (Watch out for the dressing though!)

Celiac.com has one of the most informative websites on gluten sensitivity and celiac disease.

And stay tuned to www.simplesmartnutrition.com as I will continually be adding more recipes all the time. Check the ‘Recipes’ section on the menubar for new gluten free recipes added frequently.

Watch for my new book, The Fat Burning Kitchen Superfoods Recipes, full of delicious, healthy, easy to fix recipes that are gluten, dairy, corn and soy free. Healthy simple foods for your health and enjoyment.

And feel free to email me with any questions you may have about gluten, dairy, corn or soy allergies. I’m happy to help! cat@simplesmartnutrition.com


Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health, food allergies, and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

 Her mission is to help others prevent disease and live their best life ever.
                             Nutrition made Easy. Simple.Smart.Nutrition.