Artichoke
One of the oldest records of artichokes was by Theophrastus in 371-287 B.C. He wrote about them being cultivated in Italy and Sicily. According to Aegean legend, artichokes first appeared on earth when Zeus cast Cynara to the land and converted her into a plant as punishment. Artichokes were later used in 40-90 A.D. by Pedanius Dioscorides as a medicinal product. He wrote about it in the Greek Herbal of Dioscorides as a remedy. Artichokes have remained a medicinal plant for over 1500 years.
They were considered as an aphrodisiac and delicacy by the Ancient Greeks and Romans. It was also believed that eating artichokes would result in the birth of a male heir. In the old days, artichokes were prepared with cumin, vinegar, and honey.
Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants. One medium artichoke has:
| Raw | Cooked (boiled) | |
| Carbs | 13.5 grams | 14.3 grams |
| Fiber | 6.9 grams | 6.8 grams |
| Protein | 4.2 grams | 3.5 grams |
| Fat | 0.2 grams | 0.4 grams |
| Vitamin C | 25% of the RDI | 15% of the RDI |
| Vitamin K | 24% of the RDI | 22% of the RDI |
| Thiamine | 6% of the RDI | 5% of the RDI |
| Riboflavin | 5% of the RDI | 6% of the RDI |
| Niacin | 7% of the RDI | 7% of the RDI |
| Vitamin B6 | 11% of the RDI | 5% of the RDI |
| Folate | 22% of the RDI | 27% of the RDI |
| Iron | 9% of the RDI | 4% of the RDI |
| Magnesium | 19% of the RDI | 13% of the RDI |
| Phosphorus | 12% of the RDI | 9% of the RDI |
| Potassium | 14% of the RDI | 10% of the RDI |
| Calcium | 6% of the RDI | 3% of the RDI |
| Zinc | 6% of the RDI | 3% of the RDI |
The high levels of potassium in artichokes might be responsible for helping to regulate high blood pressure.
Studies suggest that artichoke leaf extract may help lower cholesterol levels. Artichoke leaf extract may also protect your liver from damage and promote the growth of new tissue.
Artichoke extract increases the production of bile, which helps remove harmful toxins from your liver.
A study with 90 people with non-alcoholic fatty liver disease revealed that consuming 600 mg of artichoke extract daily for two months led to improved liver function. In another study in obese adults with non-alcoholic fatty liver disease, taking artichoke extract daily for two months resulted in reduced liver inflammation and less fat deposition than not consuming artichoke extract.
Scientists think that cynarin and silymarin, antioxidants found in artichokes, help in detoxifying the liver.
Artichoke leaf extract may maintain digestive health by boosting friendly gut bacteria and alleviating symptoms of indigestion
Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea.
Artichokes contain inulin, a type of fiber which acts as a prebiotic. Artichoke extract may also provide relief from symptoms of indigestion, such as bloating, nausea, and heartburn.
Cynarin, a naturally occurring compound in artichokes, may cause these positive effects by stimulating bile production, accelerating gut movement, and improving the digestion of certain fats.
How to Buy
To buy the best artichoke, you have to first test the weight of the vegetable. A fresh, healthy artichoke will feel heavy and firm, even if it doesn’t look like that in size. You may need to compare it with other artichokes in the pile to make sure that it is a good weight for its size.
You can also choose baby artichokes, which are just as tasty as bigger ones. They won’t be as heavy as the bigger ones, so compare these to similar size artichokes.The leaves of the artichoke can also help you find the freshest ones in the bunch. Green leaves that are tightly packed are a sign for healthy, fresh artichokes. They can have purple undertones since that is natural, but any artichokes with brown colored tips should be avoided. Leaves that are dry, spongy, split, pitted, or loose signify overripe or old produce. When you squeeze the leaves, they should make a soft squeak sound. They make this sound since the leaves are crispy.
Look for the freshest artichokes in the spring and early fall
How to Store
Do not rinse or cut the artichoke. Sprinkle the stems with water, and place it in a reusable silicone container in the refrigerator. Fresh artichokes will keep for 3-5 days.You can only freeze artichokes after they have been cooked in some way.
How to Cook
Preparing and cooking artichokes is not as intimidating as it seems.
You can also prepare them stuffed or breaded, adding spices and other seasonings for an extra burst of flavor.
Rinse artichoke in cold water, using a soft brush or cloth to remove any film from the exterior. Trim one inch from the top (pointed end) of the artichoke. Cut a quarter inch off the stem. Use kitchen shears to cut the thorns (tips) off of each petal (optional). Rub the cut portion of the top with a lemon to prevent discoloration during cooking (optional). Use fingers to slightly separate the petals, opening the artichoke so that seasonings can be better distributed.
Steaming is the most popular cooking method and usually takes 20–40 minutes, depending on the size. Alternatively, you can bake artichokes for 40 minutes at 350°F (177°C).
Keep in mind that both the leaves and the heart can be eaten.
Once cooked, the outer leaves can be pulled off and dipped in sauce, such as aioli or herb butter. Simply remove the edible flesh from the leaves by pulling them through your teeth. Pulling off all the leaves will reveal the heart of the artichoke.