Chopped Purslane Salad with Herbs
Purslane (Portulaca oleracea) is a super common weed that pops-up in almost any garden this time of year- don't weed it! Instead, harvest it for the amazing food and medicine that it is.
This unassuming weed has been identified as the richest known plant source of alpha-linoleic acid, an omega-3 fatty acid! Remember that omega-3's are the anti-inflammatory, immune-boosting, heart-healthy "good fats" most concentrated in fish oil, so having access to a local, bioregionally abundant plant source of this is fantastic. Also, most people's ratio of omega 3 to omega 6 fatty acids is waaaaaay off, which means more inflammation. Researchers think that ancestrally our ratio of 3's to 6's was a about a 1:1 ratio. The ratio in an average adult nowadays is about 1:15 to 1:17! Read: inflammation and cardiovascular problems that are epidemic in America and the developed world-basically the ills of the modern world. So, you can easily see how consuming ample amounts of Purslane while it's in season is beyond good for your health. It is also quite vitamins, minerals and antioxidants, most notably in Vitamin A, Vitamin C, Magnesium, Potassium, and Calcium. This plant does also contain oxalates, so care should be taken for those prone to kidney stones or have kidney disease.
Beginning in mid-summer through September, look for Purslane growing as a weed in your garden and among the rows with vegetables at essentially any farm. Choosing a chemical-free locale to harvest is crucial. If you don't feel solid on identifying it, check-out this great resource.
Medicinally-speaking, Purslane is a demulcent herb and contains high amounts of mucilage- a thick, moistening substance with a borderline gooey consistency, which can be difficult for some people to get past. The good news is that mucilage is very nourishing and healing to to the lining of our gut and intestines- a support many people need. And I've found that when its prepared in a salad, it can be a lot easier to enjoy! It has a lovely, somewhat sour flavor that pairs especially well with tomatoes, herbs, and a lemon-y dressing, which is a way it’s traditionally prepared in Greece. This recipe is a riff on that and an homage to my Greek ancestors :)
I hope you'll try the recipe and think twice before weeding it from your garden!
Chopped Purslane Salad with Herbs
Ingredients:
4-6 cups fresh Purslane, chopped leaves and stems
1 medium Cucumber, chopped into 1-inch squares
1 pint Cherry Tomatoes, quartered or halved
1/4-1/2 c Feta cheese, crumbled
1/2-1 cup (to taste) Cilantro, Basil, Dill, or Parsley, chopped finely. Fresh Oregano is also lovely but I usually use around 1/4 c fresh for this recipe because it’s a strong herb
Optional: Capers, Olives, and Red Onion may also be added, to taste
Dressing:
1/4 c extra virgin olive oil
3 tbsp red wine vinegar, balsamic vinegar or herb-infused vinegar OR 1/4 c lemon juice
1/4 tsp sea salt + black pepper to taste
If you have a salad spinner, give the Purslane a quick spin (or be sure to rinse well), as it can often be dusty due its creeping growth form. Then combine all the ingredients. Toss with dressing of choice- I like a combo of nettle-infused raw apple cider vinegar, olive oil, lemon juice, and sea salt. Enjoy as it's own, or it's also great on a bed of quinoa. To bulk it up into a very filling and extremely omega-3 rich meal, add a can of sardines (they're yummier than you might think)! Additionally, the large amount of culinary herbs give this recipe another layer of medicinal action- they’re potent digestive aids, which support nutrient absorption and assimilation, are loaded with antioxidants, and are extremely mineral and vitamin rich.
Enjoy!
References & Resources
Purslane Weed (Portulaca oleracea): A Prospective Plant Source of Nutrition, Omega-3 Fatty Acid, and Antioxidant Attributes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934766/
A Pharmacological Review on Portulaca oleracea L.: Focusing on Anti-Inflammatory, Anti- Oxidant, Immuno-Modulatory and Antitumor Activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6461301/
Foraging: Identifying and Eating Purslane
http://foragedfoodie.blogspot.com/2015/11/purslane.html
Ethnobotany of Purslane (Portulaca oleracea L.) in Italy and morphobiometric analyses of seeds from archaeological sites in the Emilia Romagna Region (Northern Italy)
https://www.academia.edu/4878017/Ethnobotany_of_purslane_Portulaca_oleracea_L_in_Italy_and_morphobiometric_analyses_of_seeds_from_archaeological_sites_in_the_Emilia_Romagna_Region_Northern_Italy_?email_work_card=title
Omega 3 Fatty Acids
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Fattoush Recipe
https://www.edibleboston.com/blog/2017/3/2/fattoush-with-radish-greens-radishes-green-grapes-and-purslane
