Purslane – a Powerhouse of Nutrients


Purslane (1)

Who knew that this little weed growing in most everybody’s yard has such a palatable flavor and unbelievable nutritional value. Purslane, which also can be known as pursley, pigweed, or verdolaga has very succulent, soft leaves which surprisingly have more omega-3 fatty acids than some fish oils and more than any other leafy green vegetable.purslane smoothy (2)
Thought to originated in India, purslane has been long cultivated and used by the

Ancient Egyptians and Chinese for thousands years. Now it is widely distributed across the continents. Different varieties might differ slightly in leave shape or color, but they all have the same taste and nutritional value.purslane smoothy (1)
It is hardy and easy to grow. Most of the time it pops up by itself in the sunniest and driest parts of my garden. It can grow up to 5-6in (12-15cm) long, spreading flat across the ground.
In many Asian and European countries purslane is actually grown as a staple leafy vegetable. The leaves, which have a slightly salty and sour taste can be added to your salads or smoothies. I use the stems in my morning green juice. Even beautiful yellow flowers when in bloom, can be enjoyed as a garnish for your salad.

Health Benefits of Purslane:

    – This wonderful plant is packed with fiber, vitamins and minerals.
    – It can be used as diuretic, cooling herb, to lower fevers, clear toxins and treat bacterial infections.
    – Fresh leaves contain surprisingly more omega-3 fatty acids (α-linolenic acid) than any other leafy vegetable plant. 100 grams of fresh purslane leaves provide about 350 mg of α-linolenic acid. Research studies show that consumption of foods rich in ω-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the 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 is 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.
    – Furthermore, present in purslane are two types of betalain alkaloid pigments, the reddish beta-cyaninsand the yellow beta-xanthins. Both pigment types are potent anti-oxidants and have been found to have anti-mutagenic properties in laboratory studies.

http://www.nutrition-and-you.com/purslane.html (07/07/2014)
A pocket Guide to Herbs. Jenny Linford

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Coconut Milk & Sour Cream as Dairy Alternatives

We are not a dairy free family, in fact we love our locally sourced fresh, raw, non-RAC_8966homogenized dairy products. We choose our milk products to be certified clean, from grass fed, humanely raised cows that are never treated with antibiotics or growth hormones. The source of our dairy (as well as all the meat we consume) is extremely important to us as it should be to you. Please look up my Resources page for a list of farms closest to you to find your source. You are probably wondering why I am writing about how much we enjoy our raw milk, while the title of the post is, coconut milk and sour cream as dairy alternatives. Well, that is because my husband and I decided to do the wonderful 3 step bio-detoxification program in order to clean out all the “junk” accumulated over the years in our bodies. While on the program we had to eliminate dairy (together with many other foods we enjoy every day) completely from our diet. For the first few days it was easy, but then I started missing my delicious raw cream with dandelion coffee and oh so rich, sour cream with my heavenly soups and stews. That’s when I started looking into coconut as an alternative to dairy. It is important to understand that dairy, even raw and unprocessed might not be an ideal food for your body. Our bodies are created and developed bio-individually. If I can tolerate dairy well, that does not mean everybody should and will. That is why I am not promoting diary as a superfood for everybody. For those of us who are on a diet that restricts real diary, or for those who cannot tolerate diary, I wanted to show how easy it is to make your own coconut milk from scratch, or coconut shreds. And the best part is that I will show you how to make coconut sour cream, which is nearly impossible to distinguish from regular sour cream when used in soups or stews.

You will need a cutting board, a big knife and a small hammer to open a coconut. Coconuts have three small “eyes” on top. Poke one of the eyes with a sharp knife and drain all of the water from the inside of nut into a cup.



Once the coconut water is drained put the coconut on the cutting board, place the knife blade like you are trying to cut it and  gently tap the knife with the hammer until the coconut cracks into pieces.





Peel the flesh of the coconut of the hard shell and place it into a Vitamix or similar power blender.






Pour filtered water in and run on high until smooth and frothy.






Now transfer all the liquid along with shredded coconut particles into a mesh bag and squeeze as much milk as possible. The leftover coconut can be used as a filler for baking right away or can be dehydrated and stored for later use.

If you don’t have fresh coconut use 1-1.5 cups shredded coconut with the same amount of water and you will get the same results.

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Now you are probably waiting for the sour cream recipe. It is super easy! All you need is a can of organic whole coconut milk and 2 tablespoons of apple cider vinegar. Let the can stay in a fridge for about one hour before opening. This will allow the cream to separate from the milk. Then open the can and scoop out all the cream. Mix in 2 tablespoons of apple cider vinegar and you have an amazing, dairy free sour cream.

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Fresh Cabbage & Carrot Salad



½ medium cabbage
3 medium carrots
½ medium red onion, sliced
2 Tbs fresh parsley, minced
2 Tbs olive oil
1 Tbs apple cider vinegar
½ tsp sea salt
¼ tsp black pepper
¼ tsp coconut sugar

  • Shred the cabbage and carrots in a food processor.
  • Put into a big bowl and add all the remaining ingredients.
  • With your clean hands massage and mix the vegetables together.
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