Power-packed Purslane
This tasty, easy-to-grow ‘weed’ is a rich source of omega-3s.
This tasty, easy-to-grow ‘weed’ is a rich
source of omega-3s
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By Frances Robinson
Common in our yards but little known in the North American
kitchen, purslane is both delicious and exceptionally
nutritious. Common purslane (Portulaca oleracea) —
also known as duckweed, fatweed, pursley, pussley,
verdolagas and wild portulaca — is the most
frequently reported “weed” species in the
world. It can grow anywhere that has at least a two-month
growing season.
Until recently, most research on purslane has focused on
its eradication. A frequently overlooked approach to
controlling this weed is to eat it! Purslane is so
surprisingly tasty, North Carolina market gardener Patryk
Battle says, “I have rarely had anybody not buy
purslane after they’ve tried it.”
Purslane is somewhat crunchy and has a slight lemony taste.
Some people liken it to watercress or spinach, and it can
substitute for spinach in many recipes. Young, raw leaves
and stems are tender and are good in salads and sandwiches.
They can also be lightly steamed or stir-fried.
Purslane’s high level of pectin (known to lower
cholesterol) thickens soups and stews.
Battle also uses purslane in pesto. He throws basil and
purslane (upper stems and all) into a blender or food
processor, adds a small amount of olive oil, garlic, pine
nuts and enough hot water to get a good consistency.
Because it’s so juicy, purslane helps create a
low-fat pesto without too much oil.
A nutrient-rich weed
Purslane may be a common plant, but it is uncommonly good
for you. It tops the list of plants high in vitamin E and
an essential omega-3 fatty acid called alpha-linolenic acid
(ALA). Purslane provides six times more vitamin E than
spinach and seven times more beta carotene than carrots.
It’s also rich in vitamin C, magnesium, riboflavin,
potassium and phosphorus.
Omega-3s are a class of polyunsaturated essential fatty
acids. Your body cannot manufacture essential fatty acids,
so you must get them from food. Unfortunately, the typical
American diet contains too few omega-3s, a shortage that is
linked to a barrage of illnesses including heart disease,
cancer and Alzheimer’s disease.
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