I have to be honest, growing up in Puerto Rico I NEVER had artichokes. Maybe hidden in some dip, but I don't think I had ever even seen one before I moved here, and certainly never cooked and eaten a fresh one before I met my husband (and then I fell in love...with him and artichokes!) :)My husband has Italian background so he grew up eating artichokes and taught me how EASY they are to cook and how FUN they are to eat!
Which brings my next point... They are GREAT for kids!
We had them this week for the first time in months and Cecilia asked me "why haven't we had these in so long?" I explained that they are a Spring vegetable (trying to teach her to eat with the seasons as much as possible). She went on to tell me how much she loved them because "they are so fun!".
So I know many people see this spiky leaf strange looking vegetable and have no clue what to do with it. Don't be intimidated!- It is super easy, delicious, and I am here to convert you!
Here is a step-by-step on how to cook & eat artichokes, followed by their AMAZING health benefits.
How to Cook an Artichoke
1. (OPTIONAL) If the artichokes have little thorns on the end of the leaves, take kitchen scissors and cut of the thorned tips of all of the leaves. This step is mostly for aesthetics as the thorns soften with cooking and pose no threat to the person eating the artichoke.
2. Slice about 3/4 inch to an inch off the tip of the artichoke.
3. Cut excess stem, leaving up to an inch on the artichoke. The stems tend to be more bitter than the rest of the artichoke, but some people like to eat them.
5. Rinse the artichokes in running cold water.
6. In a large pot, put a couple inches of water, a clove of garlic, and a slice of lemon (this adds wonderful flavor to the artichokes). Add the artichokes. Cover. Bring to a boil and reduce heat to simmer. Cook for 30 to 45 minutes or until the outer leaves can easily be pulled off. Note: artichokes can also be cooked in a pressure cooker (about 15-20 minutes cooking time). Cooking time depends on how large the artichoke is, the larger, the longer it takes to cook.How to Eat an Artichoke
Artichokes may be eaten cold or hot, but I think they are much better hot. They are served with a dip, either melted butter with garlic or mayonaise. We usually just do a bit of melted butter, some olive oil, salt, and garlic, but I've heard of mayo with a little bit of balsamic vinegar mixed in being a yummy alternative!1. Pull off outer petals, one at a time (the fun part!).
2. Dip white fleshy end in melted butter or sauce. Tightly grip the other end of the petal. Place in mouth, dip side down, and pull through teeth to remove soft, pulpy, delicious portion of the petal. Discard remaining petal.Continue until all of the petals are removed.
3. With a knife or spoon, scrape out and discard the inedible fuzzy part (called the "choke") covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into
sauce to eat!
Health Benefits
Most people’s favorite part of the artichoke is the heart, but the leaves are actually the source of a vast majority of its health benefits. In fact, artichoke leaf extract has proven to be an extremely beneficial food with a host of illness-fighting, age-extending properties.
Artichokes are packed with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, all working to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.
Digestive Issues
Clinical and experimental trials have shown that eating artichokes may be useful in treating chronic digestive complaints including irritable stomach, nervous gastropathy, flatulence, and irritable bowel.
Liver/Gallbladder
They are useful in treating specific liver/gallbladder conditions with elevated blood fat values by promoting bile flow in the body, increasing fat digestion and protecting the intestinal mucosa. Bile acids stimulate intestinal peristalsis resulting in better digestion. Bile moves toxins that are ingested through food, water and the air from the liver on to the intestine for further elimination, making it a powerful "detox food".
Lowers Cholesterol
Artichokes have been proven through clinical studies to be a safe, non-toxic, natural way to prevent and treat high cholesterol. They increase the breakdown of cholesterol to bile salts, thus increasing bile production and flow, and regulate the internal production of cholesterol in the liver.
Artichokes have been shown to lower LDL (bad cholesterol) and increase HDL (good cholesterol). One study showed a decrease in total cholesterol of 18.5 and LDL cholesterol by 23. This amazing plant had actually gained widespread popularity in the 1950`s and 60`s before statin drugs came along. They contain high amounts of luteolin, which is known to play a role in it cholesterol lowering abilities.Cancer and Other Chronic Diseases
Artichokes are packed with antioxidants, making them incredible defenders against cancer, aging, heart disease, and illness. They boost the immune system and lower cholesterol.
Artichokes are packed with vitamins, minerals and phytonutrients that increase health and wellbeing. These include:
Quercetin- An anti-carcinogen flavonoid that works as an antioxidant to protect against cancer and heart disease.
Rutin- A flavonoid which promotes cardiovascular health, helps prevent cell proliferation associated with cancer, and has anti-inflammatory and anti-allergenic properties.
Anthocyanins- Color pigments in Artichokes that are powerful antioxidants. They are associated with a lower risk of certain cancers, urinary tract health, memory function and healthy aging.
Gallic Acid- A potent antioxidant also found in red wine and black tea. It has been shown to inhibit cell proliferation in prostate cancer cells.
Luteolin and Cynarin- Very powerful polyphenol antioxidants that may lower cholesterol levels. Artichokes are very concentrated in cyanarin, which may also help in regeneration of liver tissue.
Caffeic Acid and Chlorogenic Acid- Contains anti-cancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral properties.
Silymarin- A powerful antioxidant that may aid the liver in regenerative tissue growth.
One artichoke contains approximately one fourth of the average adult`s daily fiber requirements. It is also packed with vitamin C, potassium, folic acid and magnesium!!
Spring is time for ARTICHOKES! Try it out if you haven't, and let me know what you think!
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