by BERKELEY WELLNESS
| AUGUST 20, 2014 Purslane
(Portulaca oleracea) may not be at the top of your list when you shop for
greens—perhaps you’ve never even heard of it. But there are good reasons to put
it there. For one, it’s versatile, since you can eat it both raw and cooked.
Second, it’s surprisingly nutritious. Third, it tastes pretty good.
Perhaps better known in America’s earlier days—Martha
Washington’s family cookbook contained a pickled purslane recipe—this green
vegetable with succulent little leaves has been regaining its popularity in
recent years, thanks to its promotion by foodies, farmers markets, and fancy
restaurants. It’s also said to have been Gandhi’s favorite food and is a staple
food of the traditional Mediterranean diet, especially in Crete.
What's in a weed
Also called little hogweed, purslane is common throughout
North America, India, and other parts of the world, where it’s often considered
an invasive weed. Like many other plants, it has traditionally been used to
treat many ailments, including sore gums, eye inflammation, skin diseases, and
headaches. A study in Phytotherapy Research in 2010 found that purslane
extracts could be beneficial for people with a chronic inflammatory condition
that affects mucous membranes in the mouth (oral lichen planus), while a
preliminary study in the International Journal of Nutrition and Metabolism in
2011 found that freeze-dried purslane improved blood cholesterol levels. Some
research suggests that the plant’s edible seeds may help people with type 2
diabetes control their blood sugar. Lab studies have also identified
antioxidant, anti-clotting, and other potentially beneficial properties.
Among green plants, purslane is one of the best sources
of alpha-linolenic acid, an omega-3 fat (though other plants foods, notably
walnuts, have far more). One cup, cooked, has only 20 calories and 90
milligrams of calcium (a lot for a plant food, though by comparison milk has
300 milligrams per cup). It also supplies some vitamin C (sometimes quite high
amounts), beta carotene, vitamin E, potassium, magnesium, and a little iron,
along with phytochemicals (including flavonoids and terpenes), glutathione (a
potent antioxidant), and pectin (a soluble fiber that helps lower cholesterol).
But like spinach, purslane contains oxalates, which can,
in susceptible people, precipitate formation of kidney stones; cooking,
particularly boiling, reduces the oxalates.
Purslane is similar to spinach but has a mildly sour and
slightly lemony and peppery flavor. You can use the raw crispy leaves in salads
and sandwiches (select young ones, if possible) or lightly steam or stir-fry
them. Don’t overcook it, though—it gets slimy, like okra, due to its pectin. On
the other hand, that mucilaginous aspect works well in soups and stews, where
purslane acts as a thickener. You can also purée purslane, along with basil,
olive oil, and pine nuts, to make pesto.
Other Great Greens
Here’s a trio of greens common in Asian cuisine. If you
can’t find them in your regular market, Asian markets may carry them.
Malabar spinach (Basella alba or Basella rubra). This
green leafy vegetable is a source of beta carotene, vitamin C, calcium, and
iron. Eaten raw, its thick juicy leaves have a citrusy and slightly peppery
flavor. When cooked, it looks like regular spinach, but it doesn’t wilt as
easily so it holds up better in stir-fries and soups.
Perilla (Perilla frutescens), also called beefsteak
plant, shiso, Chinese basil, and purple mint. The green-purple leaves of this
plant have an interesting spicy flavor, likened to anise and cinnamon, and they
can be used in soups, stews, and stir-fries or eaten raw in salads. Perilla is
rich in anthocyanins (which give it its purplish tint) and other
phytochemicals, including limonene and various terpenes.
Kangkong (Ipomoea aquatica), also known as water spinach.
The young tender leaves, which can be eaten raw, have a mild, sweet flavor.
Both the leaves and hollow stems (which enable the plant to float on water) can
be steamed or stir-fried. Kangkong is a good source of iron as well as
catechins and other antioxidants.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Join LARED-L, the fastest growing Latino/Hispanic Listserv Network in the country. It's Free and Easy to join. Just fill out the simple form below, and become part of our Cyber Community: (( La Voz del Pueblo))
http://listserv.cyberlatina.net/SCRIPTS/WA-CYBERL.EXE?SUBED1=lared-l&A=1
Saludes, Felicidades, y Bienvenido/a,
*********************************************************
Welcome to the La Red Latina WWW Network
"LaRed Latina" WWW site: http://www.lared-latina.com
"LARED-L" Discussion Group: http//www.lared-latina.com/subs.html
Roberto Vazquez <admin@lared-latina.com>
President, CEO http://www.lared-latina.com/bio.html
***********************************************************
No comments:
Post a Comment