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Cooking Tips Library
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Hearty Artichokes To some, artichokes may not have the most welcoming appearance. And of course, there are some that may exclaim, .What.s an artichoke anyway?. Aside from being a nutrient-packed vegetable, research studies have revealed powerful potential in the hearty artichoke. It is abundant in phytochemicals that ward off heart and liver diseases, cancer and diabetes. These remarkable benefits warrant that artichokes deserve closer examination. Nutrient Bank Artichokes support overall health by existing as an excellent source of key nutrients and plant specific phytochemicals. Artichokes are an excellent source of energy offering complex carbohydrates as well as a small amount of protein. Artichokes are an abundant source of folic acid, often referred to as folate. A long-term lack of folic acid in the diet is associated with cardiovascular disease. In addition, folic acid is particularly required for women who are pregnant. Deficiencies of folic acid may lead to inborn neural tube and brain development problems in the newborn. Artichokes provide vitamins A and C, biotin, niacin, riboflavin and thiamine. Sodium, potassium, and trace minerals magnesium, manganese and chromium are also found in artichokes. All these substances are required for proper body metabolism. The vitamin C found in artichokes also contributes to the cancer-fighting properties of this most unique and delicious vegetable. Fiber Food The artichoke is an excellent source of fiber. High fiber in the diet promotes both proper digestion and regularity. Fiber draws water and cleans the gut lining as it passes through. Fiber has been proven to be beneficial for individuals experiencing irritable bowel syndrome. Artichokes also aid digestion by nourishing the good intestinal bacteria present in all of us. A Dieters Dream Artichokes, like most vegetables, are low-calorie, vitamin rich and fat-free. A medium sized artichoke globe has about 60 calories. This makes the fiber-rich, low-calorie, high-energy artichoke a great food for those trying to loose weight. The high fiber artichoke actually leaves one feeling satiated. Antioxidant Ally The artichoke is an excellent source of antioxidants. A diet abundant in antioxidants contributes to a healthy heart and prevents fatty build-up in the blood vessels. Among food items and beverages included in a recent study of antioxidant activity, the hearty artichoke ranked first in the vegetable list and topped popular antioxidants such as tea, coffee, red wine and berries. Sugar Supervisor Artichokes have been shown to help improve insulin levels, a substance that controls blood sugar in the body. This effect is of particular benefit to diabetics. Because artichokes are high in complex carbohydrates, a sugar rush after a meal is less likely. Cholesterol levels have also been seen to decrease with the increased consumption of artichokes. Liver Support The artichoke had long been used as a liver-promoting agent long before supporting studies were established. Found on the leaves of this super vegetable are the potent antioxidants silymarin and cynarin. These specialized plant compounds promote healthy liver cells and even help in liver growth and regeneration. These nutrients support the proper flow of bile and the metabolism of fat in the digestive tract, further keeping the liver and gallbladder healthy. How to Choose and Store Artichokes . Choose heavy densely packed artichokes with a soft green color . Look for tightly packed, closed leaves . Select frosted leaves; they indicate flavor . Avoid torn, moldy leaves . Refrigerate artichokes in a plastic bag . Store artichokes unwashed . sprinkle some water in the bag to prevent them from drying out . Kept properly, the artichoke may be kept for 1 to 2 weeks in the refrigerator
How to Prepare and Serve Artichokes Preparing the delicious artichoke is easy with these tips: . Wash artichokes gently under tap water . Cut spikes and thorns off the leaves and pull out the outer leaves . Cut the stem level with the artichoke base . Spray lemon juice on leaves to preserve color . Boil the artichoke right side up in a pan for 25 to 35 minutes . Steam or bake for 30 to 40 minutes . Eat as a stand-alone dish garnished with garlic, olive oil, or a melted butter dip . Chill and slice to include in salads or pasta dishes . Stuff with meat or seafood for variety and presentation To enjoy this thistly treat: Pull off leaves and dip into butter or yogurt Bite through the leaf with the teeth and scrape off pulp Cut the heart into bite-sized portions Artichokes are ready when you can easily peel off the bottom leaves. Be careful with beverage selection when serving artichokes. After consumption, they tend to make everything taste sweet and may ruin the taste of fine wines. Dr. Linda Kennedy MS SLP ND |