This one of my FAVORITE wild greens that I have actually cultivated from wild pickings and placed into several pots. It is an amazing nutritional powerhouse. By cultivating it not only keeps it handy and available when I want to use it but this also helps me keep it organic and free of run off from lawn chemicals, fertilizers, pesticides and fungacides.
Soft, succulent Purslane or "Pusley" has more omega-3 fatty acids than some of fish oils. Go for this healthy dark green leafy vegetable and boost your brain power!
Botanically, this herbaceous leafy vegetable belongs to the family of Portulacaceae and scientifically known as Portulaca oleracea. Other common names for this green vegetable are pusley, pigweed or verdolaga.
Purslane (Portulaca oleracea) Common purslane:
Purslane is native to Indian sub-continent and now widely distributed across the world especially as a wild weed. There exist different varieties of pusley with variatio in leaf size, thickness and leaf arrangement and pigments distribution. It is actually hard herb plant requires comparatively less water and soil nutrients and grow well in sunny conditions. The plantreaches about 12-15 cm in height.
Pusley is widely grown in many Asian and European regions as staple leafy vegetable. Its leaves appear thick, contain mucilaginous substance and have a slightly sour and salty taste. Leaves and tender stems have slightly sour and salty taste. Its stems, leaves and flower buds are also edible.
Purslane seeds, appear like black tea powder, and often used to make some herbal drinks.
Health benefits of Purslane
■This wonderful green leafy vegetable is very low in calories (just 16 kcal/100g) and fats; but is rich in dietary fiber, vitamins and minerals.
■Fresh leaves contain surprisingly more Omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provides about 350 mg of α-linolenic acid. Research studies shows that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke and also help prevent development of ADHD, autism, and other developmental differences in children.
■It is an excellent source of Vitamin A, (1320 IU/100 g, provides 44% of RDA) one of the highest among green leafy vegetables. Vitamin A is a known powerful natural antioxidant and is essential for vision. This vitamin is also required to maintain healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in vitamin A known to help to protect from lung and oral cavity cancers.
■Purslane is also a rich source of vitamin C, and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as dietary minerals, such as iron, magnesium, calcium, potassium and manganese.
■Also present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyanins and the yellow beta-xanthins. Both of these pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies. [Proc. West. Pharmacol. Soc. 45: 101-103 (2002)]
See the table below for in depth analysis of nutrients:
Purslane (Portulaca oleracea), raw, fresh,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA
Energy 16 Kcal 1.5%
Carbohydrates 3.4 g 3%
Protein 1.30 g 2%
Total Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Vitamins
Folates 12 mcg 3%
Niacin 0.480 mg 3%
Pantothenic acid 0.036 mg 1%
Pyridoxine 0.073 mg 5.5%
Riboflavin 0.112 mg 8.5%
Thiamin 0.047 mg 4%
Vitamin A 1320 IU 44%
Vitamin C 21 mg 35%
Electrolytes
Sodium 45 mg 3%
Potassium 494 mg 10.5%
Minerals
Calcium 65 mg 6.5%
Copper 0.113 mg 12.5%
Iron 1.99 mg 25%
Magnesium 68 mg 17%
Manganese 0.303 mg 13%
Phosphorus 44 mg 6%
Selenium 0.9 mcg 2%
Zinc 0.17 mg 1.5%
Selection and storage
In the store, buy fresh and healthy looking purslane; look carefully for mold, yellow or dark spots as they indicate inferior quality. Go for organic product whenever feasible.
Wash fresh leaves and stem in clean cold running water in order to remove any soil and insecticid/fungicide residues. After removing from water, mop it with soft cloth to remove any moisture in them before storing in the refrigerator.
pusley can be kept in the refrigerator for about 3-4 days but should be eaten while the leaves are fresh and not wilted.
Preparation and serving methods
The stems and flower buds are also edible. Trim the tough stems near roots using sharp knife. Cook under low temperature for shorter period in order to preserve majority of nutrients. Although antioxidant properties are significantly decreased on frying and boiling; minerals, carotenes and flavonoids may remain intact with steam cooking.
Here are some serving tips:
■Fresh, raw leaves can be used as salad and as vegetable juice or in a green smoothie- add a cup or two of the purslane with a frozen banana, blend and enjoy!
■It has also being used in soup and curry preparations in many mouth watering purslane recipes in South Indian states.
■Stew fried and mixed with other greens such as spinach and vegetables are favorite dishes among Asians.
Go WILD with this green....your body and health will thank you!
No comments:
Post a Comment