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7.28.2008

Purslane, Plum and Avocado Salad [Vegan] [Low Carb]



Perhaps you've heard recent hype about an obscure green weed with amazing health benefits for depression, but the truth is that purslane is an old herbal remedy-food and long-time enemy of a tidy gardener. If you're not sure about the safety of harvesting it in the wild, stop off at your local farmer's market. Now we can add "Purslane, Not Prozac" to the book "Potatoes, Not Prozac," or my personal (contrived) favorite slogan "pushups, Not Prozac." Whether you are concerned about depression, the odds are you know someone close to you who is. While exercise to alleviate depression as demonstrated by these Duke University studies may not necessarily be your cup of tea, perhaps a nice bunch of purslane in your salad, stir fry, or soup might be. Heck, while you're at it, toss in some fresh avocado and seasonal fruit- peaches, plums, nectarines. You might even forget the ominous "healthy" stuff in your meal after you take a bite.





1-2 organic plums
~ 2 lb. fresh purslane
1 ripe organic avocado
5-6 roma tomatoes
slivers red onion
oregano, to taste

Dressing:
50-50 mix of organic extra virgin olive oil, crushed red pepper, red wine vinegar, sea salt, and pepper. Wash and pat dry the purslane and plums. Tear into bite sized pieces and put in a large bowl. Slice the red onion, plums, and avocado and add to the purslane. I cut my plums into thin wedges since I prefer them that way. Add the tomatoes and toss with dressing and oregano. That's it- fast, easy and delicious healthy greens and Omega 3's all in one tidy package.

If you are waiting to be impressed, check out the Nutritional profile of purslane. Purslane is high in magnesium and Vitamin C, so helps with:
It is also high in potassium, healthy omega 3 fats, Vitamin A, folate (a critical B vitamin), and calcium. Dr. Duke in his classic herbal reference The Green Pharmacy lists purslane as packing

"... up to a whopping 16 percent antidepressant compounds, figured on a dry-weight basis."

Well, with that resume why not try some purslane with your salad? As your salad? I'm sold, although this salad's a winner even without the purslane! I adore avocado, especially when combined with fresh organic peach or plum. It's an addiction akin to peach salsa. The seasonal local plums here add a nice juicy bite of Vitamins A, C, K, and a little fiber (eat the skin, always!) with a very low glycemic load of just a few points (under 55 glycemic index and under 10 glycemic load are "low"). Don't forget the humble avocado, harbor of healing monounsaturated good fat, a large amount of fiber (40% RDI of fiber: 13 carbs, 10 fiber per 150 g.), and a plethora of Vitamins C, K, E, folate, panthoethic acid (another B vitamin), and B6. Avocado also provides a good source of magnesuim, potassium, and other trace minerals necessary for health. Actually, I could (and may) write an entire post on the wonders of avocado and its use outside the parochial realm of guacamole dip or sliced topping. But for now, you can have your feel-good food without guilt (as if anything was stopping you).


Note: If purslane is hard to find in your area, watercress, spinach, dark leafy lettuce (not iceberg) are great alternatives.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

60 comments:

  1. Hi Cindalou,
    I've been growing and loving pursulane for years! I love the lemony taste. BTW, I'm hosting the July edition of the GF go ahead honey, it's GF and the theme is uncooking. You should submit it!
    details: http://www.gfandhealthy.com/2a08/06/30/go-ahead-honey-july-uncooking-edition/

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  2. I LOVE this post! Nicely done with great information. Your new look here is lovely and the photos are awesome. Good, good, job! You're such a multi-talented little astro-girl!
    Melissa
    xoxo

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  3. Glad you enjoyed the post Melissa - As editor/husband, was clear to me that Cindy had a fun time writing it :)

    As for the layout, we've been wanting to make a change for awhile, but couldn't find the time (wedding planning and whatnot). We finally sat down and came up with this - glad you like it! We're still optimizing it, but this is the basic idea.

    Jon

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  4. Great post and recipe! I hadn't heard the purslane/depression stuff.

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  5. Hi Cindalou,

    Your pictures are fantastic! I like the recipes, too. Will give it a try. So visit my site, too!

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  6. I first tried purslane last summer after coming across a recipe for it in a cookbook -- I was totally hooked after the first bite! I love your addition of plums. yum!

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  7. That looks like the salad my GF is always eating.... ive always wondered what was in it o_O
    -Jack

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  8. This recipe will add a new flavor to salad.

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  9. Well i've never heard of Purslane but being a bit of a health freak I am gonna have to give it a try. However, I just can't imagine plums with this dish. But, I am always willing to try new things.

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  10. Now this looks like a treat must be perfect for those who are working with the atkins diet

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  11. I could write an entire post on the wonders of avocado and its use outside the parochial realm of guacamole dip or sliced topping.

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  12. Good recipe of avocado salad. I'll try it in this weekeend. Thanks for information.

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  13. I am vegetarian. I saw the picture you posted on this post, found interesting. Its looking so delicious, I will try to prepare to and definitely have it.

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  14. Once I eat this salad at a birth day party and I liked it very much. So I want to say thanks to you as you shared its recipe here. I will make it tonight.

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  15. Cindy, I love avocados so this salad looks extra delicious. If you happen to know anybody from the Dominican Republic, I highly suggest that you see if they can bring you back some avocados from there the next time they make the trip. We recently brought back some that were at least 3 times bigger than our local farm market!

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  16. Oh thank you because i've learnt something new. I didn't know what was purslane. I'm not sure if i could find it in my local market, but i will looking for it...And sure avocado are so fantastic, but only in small quantities because they contains a lot of fat...I read that 1/2 avocado is enough - what do you think about it?

    ;)

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  17. Hmmm this salad look so good! Want to try it. I was looking for a an original salad for my menu of tonight, and this is what I has expected.
    Thanks for it! Post more salads recipes please.
    I'm a big fan.. :)

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  18. I do salad with a combination of mango, onion,cucumber,carrot,tomatoes with a sprinkle of lemon on it. but, this recipe includes all low carb items and also looks tasty and healthy .i love plums, so, i'm going to try this out.

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  19. This is an interesting and important issue, thanks for coming with this!

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  20. Hello Cindy,

    To be honest I do not eat Avocado, but from the picture you posted it looks yummier and I want to try to follow the recipe. Thanks for including about the health benefits, it will truly help us to choose this recipe from what we get from it.

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  21. The Salads are always very effective and good for our health and when it is a mixture and fruits then it become very delicious , i like your recipe it very delicious ..

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  22. Hi Cindy,
    First of all I would like to thank for your healthy food blog.

    Frankly speaking this is new recipe to me. And I'll definitely try and taste in my home. You have nicely discussed the recipe in your post. Its pretty easy to understand for any food lover.

    I'll drop again for more new recipe.

    Keep posting

    Thanks again

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  23. Hi Cindy, where i can get the humble avocado? Can i buy this avocado on Hypermart or Carefour Market or should be on traditional market? Thanks :)

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  24. plum and avocado... this would be a perfect dish..

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  25. my wife just had to switched to vegan, so I'll be making this for her tonight. Looks great.

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  26. i just love avocado!!i think it`s so delicious!!!

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  31. Wow, this looks delicious. I hadn't even heard of purslane before, and I used to work in a supermarket!

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  32. The comdination of plumbs and avacardo sounds delicious!!!!

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  39. I made this last night for some friends who were coming over. They are vegan and I never know what to make them, so I was happy to find something that I liked too!

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  40. Looks tasty/interesting. I'm going vegan and I'm going to make this recipe tonight.

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  41. I think salads are habitually very productive and healthy our well being and when it is a blend and fruits then it become very delicious , i like your recipe it very delicious .

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  55. Its a shame I dont like avocado as this salad looks quite tasty. Really need to start eating more healthy.

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  56. i am so glad post to read tihs post.i love it this. keep it up ....good post to read and to eat this recipe also, and it very healty...good job

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Blessed be,
Cindy