Tag Archives: healthy food

Purslane, avocado and rocket salad

purslane, avocado and rocket salad|marmite et ponpon

An easy and quick salad for those hot days when you look for a refreshing breeze. The blend of purslane, rocket, avocado, tomato, onion and pomegranate seeds make it so flavorful and nutritious.

In the beginning i found it a bit awkward to add purslane to this salad, i am used to the traditional one that mom used to make for us with tomato and cucumber. But since i am a lover of these soft leaves i wanted to give it a try and add it to this unconventional salad.

purslane, avocado & rocket salad|marmite et ponpon

For those who doesn’t know, purslane leaves have more omega 3 fatty acids than in some of the fish oils. Surprisingly, 100 grams of fresh purslane leaves provide about 350 mg of alpha linolenic acid. Research studies show that consumption of food rich in omega 3 fatty acids may reduce the risk of coronary heart disease and stroke.

Without forgetting it’s very low in calories (just 16 kcal/100g) and fats. This amazing green leafy vegetable is also rich in dietary fibers, vitamins (A, C and some B complex) and minerals (iron, magnesium, calcium, potassium, and manganese). Isn’t it magical?!

purslane, avocado & rocket salad |marmite et ponpon

For two, you will need:

  • purslane leaves, almost two cups
  • a bunch of rocket leaves, almost 3 cups
  • one small onion cut a la julienne
  • one medium tomato coarsely chopped
  • one big avocado sliced
  • half cup pomegranate seeds

Mix all together and serve with a vinaigrette dressing (apple cider vinegar, dijon mustard, olive oil and salt), or lemon and olive oil. Choose upon your taste.

purslane, avocado & rocket salad| marmite et ponpon

Vegetarian or vegan people will cherish this treasure. If you are avoiding animal products, go for this healthy dark green leafy vegetable and enjoy all the benefits of fish! I am sure i will be testing other ways to use this highly beneficial purslane and most of all succulent.

purslane, avocado and rocket salad |marmite et ponpon

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popeye was pretty smart after all! healthy spinach with rice (sbenigh w riz)

spinach with rice / sbenigh w riz

Among the World’s Healthiest vegetables, spinach comes out at the top of the ranking list for nutrient richness;  vitamins and minerals. Eat spinach to protect yourself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancer.

We all know that Popeye made himself super strong by eating spinach.

I remember when we were kids, we used to call it popeye food, we never even called it spinach! We loved this dish and we were convinced whenever we had it for lunch we get super powers!

So while spinach probably won’t make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.

Spinach with rice is one of the traditional lebanese food. To prepare this super dish  you need: (serving 4 persons)

  • 1 kg spinach chopped
  • 250g minced beef
  • 1 big onion chopped
  • 2 tbsp olive oil
  • 1 tbsp salt
  • juice of 2 lemons
  • handful pine nuts (about 30g)
  • 1 cup of water

spinach with rice / sbenigh w riz

Bring olive oil to heat and cook the onions until tender and fragrant. Add the minced beef and cook until brown then add the pine nuts and cook until it’s all well done.

Stir in the chopped spinach, you can use them fresh or frozen, with one cup of water. When they start boiling, bring the heat to low, cover the pot and simmer for 20-25 minutes. Put the heat off and add the salt and lemon and serve it with rice.

There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C, that’s why lemon is a necessity to benefit from this recipe.

Cook it for your loved ones and enjoy its wondrous benefits.

spinach with rice / sbenigh w riz