Purslane Salad

By Jessica Swartz April 10, 2023 39 mins read 102 Views

It doesn't get much better than this! Over the years I've seen purslane recipes, but never tried them. I was not very familiar with it. It has been planted in large pots on my patio. It's so sturdy and produces beautiful blooms! It is edible in all parts, including the leaves and flowers. It was the first time I had ever tried it. The flavor of all three parts (flower, stem, and leaf) is what I liken to lemony bib lettuce. Purslane provides a wealth of nutrients! I no longer live at the house with the ginormous pots of multi-colored Purslane, so I include a photo of my current small pot of yellow purslane below: http://www.naturalhealth-solutions.net/healthy-eating/powerhouse-of-nutrition-purslane.

To harvest purslane simply pinch the stems off the mother plant. Next, use your index and thumb to quickly pull the leaves off the stems. Place the leaves and blooms (if any) in a colander or sieve. To get rid of any insects or dirt, rinse under cold water. Purslane is fast-growing in dressing so be patient and wait until you prepare your salad. Here's a picture of edible purslane growing.

CAUTION: Be careful when you gather wild purslane. Be careful if it has a white or milky-looking substance. is not edible purslane! The inedible impersonator that produces the white milky substance upon being picked is the spurge. It just happens to look like purslane . Its flowers are small and barely visible. When a stem is snapped, the edible purslane has clear fluid. The edible purslane leaves have a different arrangement. They are 'alternately' placed along the stem. Wild spurge leaves have opposite stems. Wild spurge can be eaten accidentally and will make you very sick! Its leaves are also thinner and less fleshy than edible purslane's. When squeezed, edible purslane produces a clear liquid. The milky white liquid from toxic wild spurge is shown in the photo below:

This recipe was inspired by a Middle Eastern salad called Fattoush. It contains toasted pita bread pieces. Because I don't eat bread in my salads, I decided to omit it. You could also add toasted low-carb bread to this salad.

INGREDIENTS:

1 c. purslane shoots, leaves, and stems, stripped off (I only use the tips of the stems).

2 c. Romaine lettuce, cut into pieces

1/4 c. Fresh mint, coarsely chopped

1/2 c. cucumber, peeled & diced

6 grape tomatoes (I cut mine in halves)

1/2 oz. 1/2 oz.

2 T. Extra virgin olive oil

1 oz. Fresh lemon juice

1 tsp. balsamic vinegar

1 clove garlic, minced

1/8 tsp. Sumac (optional but standard in Fattoush).

Mix each salt and pepper

Purslane flowers in a couple (also edible).

OPTIONAL: 1 slice low-carb bread, toasted and broken up

DIRECTIONS Harvest the purslane leaf and rinse under cold running water. Dry with paper toweling. Mix the chopped lettuce, mint, cucumbers and red onions with the tomatoes and season it with salt/pepper. Mix the oil, lemon juice balsamic vinegar and garlic in a small bowl. Toss the greens with the oil and balsamic vinegar. Serve immediately

NUTRITIONAL INFORMATION: Each serving contains:

101 calories

9g of fat

4.66 g carbs, 1.43 g fiber, 3.23 g NET CARBS

1.1 g protein

61 mg sodium

258 mg potassium

16% RDA Vitamin A, 25% C, 10% E, 16% iron, 11% manganese

By: Peggy
Title: Purslane Salad
Sourced From: buttoni.wordpress.com/2023/04/10/purslane-salad-2/
Published Date: Mon, 10 Apr 2023 12:16:57 +0000

Frequently Asked Questions

Can I eat a vegan keto diet?

Determining if you can eat a vegetarian keto diet comes down to understanding how this lifestyle works. It's not as complicated as it seems; a vegetarian keto diet involves cutting out all animal products from your diet and finding plant-based foods with low carbohydrates but high fats.

Watching your macronutrients is the most important part of a vegan diet. This includes balancing carbohydrates, proteins, fats, and carbohydrate intake. Protein should be reduced, while fat should be increased. You want to decrease the amount of carbohydrates you consume to get your body to a healthy metabolic state, known as nutritional ketosis. This will make your body burn more calories than glucose and increase your metabolism.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Another important component of any vegan ketogenic diet is supplementing with essential vitamins and minerals such as Vitamin B12 since many people lack enough of this nutrient due to their chosen diets.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

How long does it take to start losing weight on lazy keto?

It can be difficult for people to figure out how long it takes to lose weight with the lazy keto plan. Many factors influence how effective the diet and the results will vary from person to person. It all depends on your lifestyle, goals, and how you adhere to this diet.

A study suggests that you will see a decrease in bodyweight after approximately two weeks. You might notice a decrease in body weight after about two weeks. However, it is possible for factors like your caloric intake or body composition to cause inconsistencies. It is best to stick with the plan and keep track of your progress over a longer period.

It doesn't matter if you don’t exercise regularly. Many people who follow the program can see at least some weight loss in the first few months, even if they aren't doing any physical activity. You can see visible results as soon as seven days after you start exercising and eating healthy.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. You can see significant improvements in your life by applying lazy keto programs with dedication, knowledge and hard work.

Do I Really Need a Keto Food List

How do you determine if you require a keto food plan? Probably an important part of your keto journey. Eating the right high-fat, low-carb foods is key to unlocking the potential benefits of the ketogenic diet. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.

It can be easier to plan meals and get enough variety by knowing what foods are allowed. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. This list can be used as a guideline to help you navigate the grocery store and restaurants.

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A reliable list of keto foods that includes healthy options can be a valuable guide in helping you transition to healthier eating habits and better living. You are one step closer towards achieving your lifestyle goals by taking advantage of this resource.

What happens when you cheat keto?

The keto diet can have unwanted side effects. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. This causes dehydration because your cells have to use water to return to a normal state. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.

To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. Although these symptoms can be short-term, they can be disruptive and uncomfortable. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Is keto right in your situation?

You must make the conscious choice to ask tough questions, do your research, and find out what "right" is for you. This is why the keto diet is so popular and has been for so many years. It is widely believed to provide health benefits beyond just weight loss.

Ask yourself, what are my health goals? Do I want to lose weight, improve mental clarity or balance my gut microbiome? There is no one-size fits all method, but keto can be an excellent place to begin if you do your research.

Keto is a way to limit the amount carbohydrates that you consume. We recommend consuming 20 grams per person each day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. It may be difficult initially to adhere to this strict carb limit, but you will eventually get used to it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

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Is it the hardest week of keto?

Preparing for the first week of a keto diet is often daunting. It is a lifestyle change that requires major lifestyle changes. The idea that you're saying goodbye to your favourite high-carb foods can be intimidating.

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You need to be patient as it takes some time to adjust to a new diet. Although you might feel groggy during the transition to a lower-carb life style, don't panic! Consuming healthy fats, low-sugar fruits and vegetables will replenish energy stores and help you control your portions.

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Mental fortitude and concrete steps can make a huge difference in making the daunting task seem less daunting.

Statistics

Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)

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How To

Common Mistakes to Avoid when on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

Paying attention to the types of food and how much you eat is essential. Eating too much fat or making bad carb choices can lower ketone production and cause weight gain. It is crucial to track your carbohydrate, fat and protein intake for each meal.

Accidentally consuming hidden carbohydrates could seriously hamper your efforts. Hidden carbs can lurk in foods like parmesan cheese, processed meats, and other seemingly innocent food items. Make sure to check labels. Take care when ordering from restaurants as many meals exceed the recommended carb limit due to extra sauces and starches such as rice or potatoes.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. The body requires a lot of fluids during the process of ketosis, especially during the induction phase, while adjusting to fasting. This simple rule can lead to side effects such as fatigue, headaches, and muscle cramps. It is easy to avoid by staying hydrated.

Finally, don't expect miracles overnight! It takes time to adapt to the body burning fats instead glucose. Keep that in mind as you join the "keto family". You can keep track of your progress and be motivated. However, it is important to remember that this process takes time.