The Folklore. True to its appearance, the artichoke also has a bit of a prickly lore. The Ancient Greeks credit Zeus with its creation. As punishment for the deception of Cynara, his mortal seductress turned goddess, he transformed her into the artichoke plant. In its native Mediterranean turf, the artichoke was considered not only a delicacy but an aphrodisiac—which women were denied. The artichoke was also believed to be a diuretic, a breath freshener and a deodorant.
The Facts. The globe artichoke (cynara scolymus,) which is also known as the French artichoke and the green artichoke, is a member of the thistle group in the sunflower family, not to be confused with the Jerusalem artichoke, a form of daisy whose root is eaten. Grown mostly along California’s coast, the silver-green plant produces flower buds which we recognize as artichokes. At the base of each pointed “leaf” or bract is the edible flesh, along with the soft center known as the heart. Buds left on the plant open into 6-inch purple-blue flowers. Artichokes are heavy in nutrients and antioxidants, but not in calories. One medium artichoke packs 16 nutrients into a mere 60 calories, and is a particularly good source of fiber, vitamin C, folate and magnesium.
The Findings. U.S. Department of Agriculture data ranks artichokes as one of the highest vegetables sources of antioxidants. Artichoke’s antioxidants are in the form of the compounds cynarin and silymarin, which have been shown in mouse studies to have protective effects on the liver. Because of its role in increasing bile flow in the body, recent research shows that artichoke leaf extract lowers serum cholesterol in mice (Biological Trace Element Research, 2009.) And a British study published in 2004 in The Journal of Alternative and Complementary Medicine suggests that artichokes may reduce symptoms of irritable bowel syndrome in adults. While the research on artichokes’ benefits is preliminary, it does offer an incentive to highlight them in your menu more often.
The Finer Points. When selecting an artichoke, choose the heaviest and firmest. They should be healthy green with closed center leaves. After rinsing, cut an inch off the top of the artichoke and a quarter inch from the stem. Using scissors to trim the points off the leaves is optional before you gently spread them apart to prepare for seasoning and cooking. Artichokes are easily steamed, boiled, baked or microwaved. They are finished cooking when the leaves pull off easily. To eat, pull a leaf, holding it so it curves downward, and scrape off the meat with your teeth (then discard the leaf). Enjoy artichokes warm or cool, as an appetizer, side or main dish.
Notable Nutrients
1 medium artichoke 120 grams, raw
Calories: 60
Vitamin C: 15 milligrams (25% DV)
Vitamin K: 18.9 micrograms (24% DV)
Folate: 87 micrograms (22% DV)
Iron: 1.6 milligrams (9% DV)
Magnesium: 77 milligrams (19% DV)
Potassium: 474 milligrams (14% DV
Dietary fiber: 7 g (28% DV)
DV=Daily Value
Artichoke and Roasted Red Pepper Salad
8 medium artichokes, cooked
1- 12 ounce jar roasted red bell peppers, sliced, drained
½ cup sliced red onion
½ cup sliced ripe olives
Roasted Red Pepper Dressing:
1 roasted red pepper (reserved)
¹/3 cup balsamic vinegar
¼ cup white wine or cider vinegar
2 cloves garlic, minced
1 Tbsp chopped fresh basil
1 tsp chopped fresh rosemary
1 tsp sugar
1. Halve cooked artichokes. Remove outer leaves and reserve. Cut off stem and remove leaves until you get down to the tender, light green inner leaves. Trim about 1-2 inches off the top of the leaves and you will be left with the heart. Thinly slice hearts and set aside.
2. To prepare dressing: Place 1/4 of the jar of roasted peppers and remaining dressing ingredients in a blender, blending until nearly smooth.
4. On eight salad plates, arrange cooked artichoke leaves, artichoke heart slices, remaining roasted pepper strips, red onion slices and olives. Spoon dressing over salads. Makes 8 servings.
Nutrition Information per Serving: 101 calories, 4 grams (g) protein, 18 g carbohydrates, 1.5 g fat, 134 mg sodium, 6 g fiber.
Recipe adapted courtesy California Artichoke Advisory Board
Article appeared in Environmental Nutrition
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