Purslane - is this super weed growing in your garden?

Purslane is a common weed found in most of our yards and gardens.  I call it a superweed, not because it is unmanageable, but because it is a nutritional powerhouse!

Check out these nutrition facts:

-purslane has more omega-3 fatty acids (in the form of ALA) than any other plant food.  100 grams of fresh purslane contains 350 mg of ALA.  Increasing our intake of omega-3's has been linked to better heart health and decreased systemic inflammation.

-it is a good source of many vitamins and minerals including vitamins C and E, riboflavin, beta carotene, iron, magnesium, manganese, potassium and calcium.

-purslane is also high in dietary fiber, contains antioxidants and is reported to contain compounds which help with depression.

Purslane growing among the thyme and rosemary.

In my garden, I practice selective weeding.  I'll pull other weeds and leave the purslane to grow.  It is actually beneficial to the surrounding plants as it provides a great edible ground cover which helps retain soil moisture and prevents other weeds from taking over.  It grows low to the ground so it doesn't impede my other plants from getting the sunlight they need - and it's such a cute and happy looking plant!

Purslane is an annual plant that reseeds itself each year.  The seedlings will appear when the soil warms to 76 degrees F.  The plant will grow in just about any soil conditions, even in the cracks of the sidewalk, and the seeds can remain viable in undisturbed soil for more than 30 years.  I will allow some of my purslane to mature and develop seeds to ensure that I will have more purslane next year.

I think purslane is delicious.  It has a mildly tart lemony flavor. I eat purslane straight from the garden sometimes, but most of the time I'll add it to a salad along with other greens.  (Only harvest purslane in areas which you know have not been chemically treated.)  The leaves, tender stems and flowers are all edible.  Just pinch off the stems, or pull the entire plant and cut off the roots if you are trying to control the plant.  

Dress your purslane salad simply with olive oil, lemon juice, salt and pepper.  Or add it to potato salad, soups, or anywhere you would use spinach or other greens.

In the case of purslane,  I'm happy to ask my kids, "have you eaten your weed today?"

Purslane as ground cover under my tomato plants.

Sources:

http://www.naturalhealth-solutions.net/healthy-eating/powerhouse-of-nutrition-purslane

http://www.nutrition-and-you.com/purslane.html

http://www.canadiangardening.com/plants/native-plants-and-wildflowers/purslane-an-edible-groundcover/a/31791

Colorful Coleslaw

With the arrival of summer and the season of barbecue, I thought I would share my favorite recipe for healthy colorful coleslaw.   Serve alongside burgers or pulled pork.  Happy Summer!

Coleslaw
adapted from Williams-Sonoma Essentials of Slow Cooking
Makes 8 servings

1/2 cup avocado oil mayonnaise
1 Tablespoon raw honey
2 teaspoons apple cider vinegar
1 teaspoon celery seed
4 cups shredded green and/or red cabbage
2 tablespoons sweet or red onion, grated (optional)
2 carrots, grated
salt and pepper, to taste

In a small bowl, mix together the mayonnaise, honey, cider vinegar, and celery seed.

In a large bowl, toss together the cabbage, onion, and carrot.  Add the dressing, salt and pepper to taste and toss well.

Fattoush {Middle Eastern Chopped Salad}

I beg your pardon! Fat what?

Fattoush is not a fat anything, but a delicious salad made with chopped vegetables like tomatoes and cucumber, feta cheese, olives, herbs, and grilled pita wedges. It's the Arabic version of the Italian Panzanella salad. It's also the perfect summertime salad to serve alongside some grilled chicken or kebabs. This version of fattoush includes some grilled zucchini and red pepper strips which add some heartiness to the salad.  If you have some purslane handy, throw some of that in as well! Omit the pita bread if you are gluten-free.  This is one delicious salad.

Grilled Zucchini and Bell Pepper Fattoush

adapted from Epicurious

Yield: Makes 4 to 6 servings

On the grill
3 medium orange or red bell peppers (about 1 pound), stemmed, seeded, quartered
4 to 5 slender zucchini (about 1 pound), trimmed, cut lengthwise in half
2 (5- to 6-inch) pita breads, each cut horizontally into 2 disks, or two 6x4x1/2-inch slices country white bread (omit if gluten-free)
Olive oil (for grilling)

For the dish
1 (8-ounce) cucumber, peeled, halved, seeded, cut into 1/2-inch cubes
12 cherry tomatoes, each halved
3 green onions, thinly sliced
3/4 cup pitted Kalamata olives, halved
1/3 cup chopped fresh mint leaves
1/3 cup chopped fresh cilantro
1/2 cup olive oil
1/4 cup fresh lemon juice
1 teaspoon ground cumin
1 4-ounce piece feta cheese, cut into 1/2-inch cubes (scant 1 cup)
Ground sumac for sprinkling on top, optional

Prepare barbecue (medium heat). Brush peppers, zucchini, and bread on both sides with oil. Sprinkle lightly with salt and pepper. Grill peppers and zucchini until slightly charred and just tender, turning often, about 6 minutes. Transfer vegetables to foil-lined baking sheet. Grill bread until lightly charred and just crisp, turning often, about 3 minutes. Transfer to sheet with vegetables and cool. Tear bread into 1-inch pieces. Vegetables and bread can be made 2 hours ahead. Let stand at room temperature.

Cut peppers lengthwise into 1/2-inch-wide strips, then crosswise into 1/2-inch pieces. Cut zucchini lengthwise in half, then crosswise into 1/2-inch pieces. Place in large bowl. Add cucumber, tomatoes, green onions, olives, mint, and cilantro and toss to combine. Add bread pieces. Whisk 1/2 cup oil, lemon juice, and cumin in small bowl to blend. Season dressing to taste with salt and pepper. Add dressing to salad; toss to coat. Add feta and gently mix into salad.
Transfer salad to large bowl.  Sprinkle ground sumac on top, if using. 

Hummus and Veggie Wrap

These vegetarian wraps are simple to make and so delicious.  Substitute homemade cassava flour wraps or collard wraps for a gluten-free version.  If you're looking for more healthy fat, add some diced avocado.  Bacon would also be a delicious addition.

Whole Wheat Hummus and Veggie Wraps

Makes one wrap

Ingredients:

Whole wheat lavash wrap (I purchase mine from Trader Joe's)

3 tablespoons of your favorite organic hummus

a handful of Organic Baby Lettuce leaves or greens of choice

a handful of Diced Seedless Cucumber

a handful of Diced Tomatoes

a sprinkling of thinly sliced scallions

a sprinkling of crumbled Feta Cheese

Place the wrap on your work surface with the long side toward you. Spread with entire wrap with hummus and sprinkle with the other ingredients, leaving a border without filling along the far end. A little goes a long way, and too much filling will make it hard to wrap up. Starting with the edge closest to you, start rolling the wrap tightly. Cut in half and enjoy a healthy, delicious lunch!

Cranberry Walnut Salad with Champagne Vinaigrette

I wanted to share with you one of my favorite salads. It's a quick salad that requires no chopping of veggies and can be on the table in no time. It's sweet and tart and just plain delicious. 

Cranberry Walnut Salad

Organic Spring Greens Mix or your favorite greens

dried cranberries

walnuts, crumbled with your hands 

crumbled blue cheese, goat cheese, or feta

Place all ingredients in a bowl in the amounts you desire. Now that was easy!

Champagne Vinaigrette

from Alice Waters' The Art of Simple Food

1 tablespoon Champagne vinegar, or your favorite vinegar

1 teaspoon Dijon mustard

salt and pepper to taste

3-4 tablespoons extra-virgin olive oil

Whisk together the vinegar, mustard, salt and pepper in a bowl. While whisking, add the olive oil, a little at a time, until the dressing tastes balanced. Toss with your salad and serve immediately.

Chicken and Pecan Salad

If you're looking for an unusual and delicious chicken salad, try this one. I found the recipe in the Pittsburgh Post Gazette a few years back and it's been one of my favorites ever since. The recipe came from the California Table Grape Commission - the grapes give it just the right sweetness and the basil is a nice twist. It's even better after it's mixed together and chilled for a while in the fridge.

Chicken and Pecan Salad
Serves 4-6

2 cups diced cooked chicken

1 1/2 cups seedless grapes, cut in half

1/2 cup diced celery

1 cup pecans, toasted and chopped

2 T fresh basil, chopped

1/2 cup green onions, thinly sliced

1/2 cup avocado oil mayonnaise

1/4 tsp salt

1/4 tsp black pepper

1 T lemon juice

Mix all ingredients together and chill for at least 2 hours.

Greek Salad

The summer following my junior year of college, I took the trip of a lifetime and traveled all through Europe with 3 friends. We were gone for 3 1/2 weeks, stayed in youth hostels, and traveled by Eurail with everything we needed on our backs.

We toured Amsterdam, Germany, Switzerland, Austria and Greece. We visited the Anne Frank House, climbed the hill to the castle Neuschwanstein, took a cruise down the Rhine River, saw The Vatican, and Michelangelo's David, and more. We even took the touristy yet beautiful Sound of Music Tour in Salzburg.

By the time we got to Greece (our last stop before returning home), we were "all toured out" and exhausted. All we wanted to do was relax on the beach, never mind that we were blocks away from the ruins of The Parthenon. I have barely any pictures from Greece in my photo album, but the memories that stay in my mind from Athens have to do with the food. In Greece, I tasted the most delicious Greek food. In particular, I remember the rice pudding and the greatest Greek Salad I have ever tasted. It could be that it was in Europe that my love affair with food started. I found this recipe for Greek Salad and made it the other night with chicken thatI had marinated briefly in some of the dressing and grilled.  It took me right back to Athens.  εύγευστος! (Delicious!)


Greek Salad
From Food Network Kitchens
Ingredients
6 tablespoons freshly squeezed lemon juice
2 cloves garlic, minced
2 teaspoons kosher salt plus more to taste
1 cup extra-virgin olive oil, preferably Greek
2 teaspoons minced fresh oregano
Freshly ground black pepper
1 head romaine lettuce (about 1 pound), trimmed of tough stems and torn into bite-sized pieces
6 ounces kalamata olives, about 1 cup
1/2 pound Feta cheese, crumbled
1 English (seedless) cucumber, trimmed, cut into 1 inch chunks
12 ounces vine-ripened cherry tomatoes, halved
1 small red onion, cut into 1/2-inch wedges, soaked in cold water for 5 minutes and drained
1 green pepper, trimmed, seeded, and diced
Directions
In a small bowl, whisk together the lemon juice, garlic, salt, and oil. Stir in the oregano and pepper to taste. Set aside.

When ready to serve: In a large bowl lightly toss the lettuce with some of the dressing. Divide the lettuce among 4 salad bowls. Scatter the olives, cheese, cucumber, tomatoes, onion, and peppers over the top of the greens. Serve and pass the remaining dressing at the table.