Artichokes- Cecilia's favorite.

In honor of my daughter Cecilia, who is turning 5 this week, I am posting about artichokes- her favorite vegetable!

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!

Are you Juicing? or Blending? Part I

Cm’ on, everybody is, which one are you doing? It is the modern “nutritious” trend- “Great for detoxing, cleansing and weight loss!”... I’ve heard… Juice and smoothie shops are popping up in every corner!

But is one better than the other? In short, NO, they have different purposes, advantages and disadvantages.  I get this question a lot and hope this will help you pick which is right for you, and/or if it is even right for you.  

JUICING

Advantages:

1. Better Absorption of Nutrients- Juicing extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant.
2. More vegetables and fruits in one glass- you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with a simple, smooth drink that packs a huge nutritional punch.
3. Break for the Digestive System- Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients.
4. Healing and Detoxification- Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich, they nourish and restore the body at a cellular level. They also can cleanse and de-sludge the liver.
5. Health Benefits- After regularly consuming freshly pressed vegetable juices, which are highly alkalizing, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing. Also, as a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there’s reason to believe that juicing can help fight symptoms of depression.

Disadvantages:

1. Can get Expensive- Stocking enough fresh, organic vegetables to make juices can be somewhat expensive.
2. Not a Meal- Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Juice is not a significant source of protein, and protein and fiber are the nutrients needed to fill you up.
3. Blood Sugar spike- When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you juice too many fruits and/or starchy vegetables, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems, etc.
4. No Fiber- Juicing strips most of the fiber content from vegetables and fruits. The daily recommendation for consumption of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day. Because the produce used to make fresh juice won’t count toward your fiber intake, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables, fruits, grains and legumes.
5. Store-bought not the same- Unfortunately store bought juices contain virtually no nutrients due to the pasteurization process.

SMOOTHIES

Advantages:

1. More filling- Smoothies tend to be more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.
2. Avoids blood sugar spikes- Because the fiber is present, it helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. CAUTION, though, with not putting too many fruits on them!!
3. They promote regularity. Because of the fiber, smoothies help keep your digestive tract moving.
4. Creative with healthy add-ins- You can add more things to a smoothie- like yogurt, almond milk, protein powders, chia seeds, hemp seeds, flax oil, etc…etc 
   

Disadvantages:

1. More work for Digestive System- Compared to digesting juice, your body will have to work harder to digest a smoothie and absorb the nutrients.
2. Not as nutrient dense- because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice.

Notes on both:

1. Combination Warning!- It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function. This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. However, green leafy veggies combine well with pretty much everything. 
2. Drink Fast!- Try to drink your juice or smoothie straight away. In a short time, light and air will destroy many of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
3. The right equipment- To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press or mastication juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term. 

Cheers! and...

Stay tuned for Thursday Part II- where I will give you my personal recommendations, tips and recipes for juice and smoothies!

Ribollita Toscana Recipe

Sounds fancy, right? Well... it's not. Ribollita (reboiled) is a famous Tuscan soup, a hearty potage made with beans and vegetables. Like most Tuscan cuisine, the soup has peasant origins. It was originally made by reheating (reboiling) the leftover minestrone or vegetable soup from the previous day.

A Fabulous Trip
I learned this recipe in 2007 while on a fantastic mother/daughter(s) trip to the countryside of Tuscany.  We stayed in a farmhouse in a small village called Chianciano Terme to learn Italian cooking.  A week there and the best lesson I learned (and one that still resonates with me) was: “keep cooking simple, its ALL about the ingredients”. The Italian chef and farmer were so proud of their beautiful vegetables, homemade wine, and fresh olive oil. They even took us to see the “happy pigs”, as they like to call them, that we would be eating that week. (and by the way.. they did look happy, free, and healthy!)

A Delicious, Easy, Healthy Soup
I make this soup probably every other week in the fall and winter.  It is easy and incredibly versatile-  you can change up the veggies to whatever is in season, use whatever herbs and greens you have on hand, perhaps add some quinoa for extra protein, and spice it up to your tasting- it will be good any way, and even better… GREAT for you! 

My husband and I call it the "detox soup" because it feels soooo good eating all those vegetables and greens in a warming and comforting soup, that you feel like your body is thanking you! 
And as a bonus? it brings me fond memories of a lovely time with my mom and sister!

The Recipe

5 Servings (or double the recipe to freeze and "reboil" later!)

Ingredients:

Extra virgin olive oil

½  onion, chopped
2 cloves garlic

2 carrots, chopped

2 celery stalks, chopped

2 zucchini, sliced

1/4 head of cabbage (Savoy), chopped

Red hot pepper flakes to taste

Dried thyme and/or oregano to taste

1 14 oz (BPA free) can Cannellini beans or ½ cup dried beans*

2 cups low-sodium vegetable broth

16 oz diced tomatoes (BPA-free “canned”, like Pomí)

1 tbs tomato paste

Bunch of Swiss chard or kale (cut out stems)

10 oz spinach

Salt and pepper to taste

Parmesan cheese

Directions:

1. Clean all vegetables well and slice them.
2. Place 2 tbsp extra virgin olive oil into a Dutch oven or pot large enough to hold all the vegetables and heat to medium-high; brown the onion, then the garlic on top. Add the carrots, then the celery, and the zucchini.
3. Add salt and pepper and cover the pot. Cook for 10 minutes.
4. Add the cabbage, the pepper flakes, herbs, and the beans. Stir and cook for another 5 minutes.
5. Add the vegetable broth, depending on the consistency you want the soup to have, put less or more broth.
6. Add the tomatoes and the paste. Cover and simmer for about 15 minutes.
7. Now add the kale and spinach and simmer for about 10 more minutes.
8. When done, serve in earthenware bowls, add some grated Parmesan cheese, and drizzle some extra virgin olive oil.

*If using dried beans, make sure to soak in cold water for about 6 hours (no need for more).  Discard the water it soaked on and add to soup in step #2 along with other vegetables.  With dried beans cooking might take a bit longer, so taste throughout the cooking and add greens once beans are to your liking.